How to End Emotional Eating | KCL61

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Can’t stay on keto due to cheating or falling off the wagon?

Have some success, lose weight, but gain it back?

Are feeling out of control with your eating?

Think, “If i could just stop emotional eating, I’d reach my health and weight goals!”

You do well for a while, then life happens! And then your hand is in a bag of chips or a pint of Ben & Jerry’s and you don’t know how to break the cycle?

Feel like life is overwhelming and food is the only way you have to cope?

Then this episode is for you!

Learn how to End Emotional Eating.

Ep 61 End Emotional Eating

Carole Freeman: Well, hey there, good to see you again.

Welcome, welcome to episode 61 of Keto Chat for Women. I’m so glad you’re with me today. Now, this episode is for you if you can’t stay on keto due to cheating, falling off the wagon.

You’ve had some success.

You lose weight, but then you seem to gain it back.

Maybe you’re feeling out of control with your eating.

Now, you’ve been successful in a lot of different areas in your life, but this seems to be the one. This is the thing that keeps tripping you up.

Maybe you feel a little guilt, ashamed, feel out of control with your eating, your food choices.

Maybe you’re thinking, if you could just stop emotional eating, I’d be able to reach my health and weight loss goals.

And maybe you do well for a while, maybe part of the day, maybe [00:01:00] part of the week, maybe a few weeks or months. But then something happens, life happens, something gets in your way, and the next thing you know, you’ve got your hand in a bag of something you don’t want to be eating, or a pint of something else, or you’re going through fast food, or whatever.

And you just don’t know how to break the cycle.

Well, guess what? Stick around because this episode is for you. This episode is about how to end emotional eating.

Again, welcome, welcome to episode 61 of Keto Chat for Women. I am your host, Carole Freeman. I have a master’s in nutrition and clinical health psychology.

I’m a certified clinical hypnotherapist and a board certified ketogenic nutrition specialist. And I’m a keto coach near you. That specializes in helping women 40 plus follow a keto diet for sustainable weight loss.

And now our medical disclaimer, this show is meant for educational entertainment purposes only. It is not medical advice nor intended to diagnose, prevent, treat, or cure any condition. If you have questions or concerns related to your specific medical condition, please seek out. Your primary health care provider qualified functional medicine provider.

All right, guess what today? I actually have a slide presentation for you

How to end emotional eating. I’m going to talk about my program, the pathway to end emotional eating. I’m going to teach you as much as I can in this episode. And if you like what you hear and this kind of strikes a chord and you’re like, hey, gosh, this is something I need.

At the end of this episode, I’m going to tell you how you can get some more help. How we can help you with this. So all right. What are we talking about today? What am I talking about today? I’m going to talk about who this information is for. I’m going to talk about who I am, because some of you listening, maybe this is the first exposure you’ve had to me.

And I’m going to kind of give some ground rules, not ground rules. I’m going to give a definition of emotional eating and Guess what? It’s not [00:03:00] what you think, right? So people have preconceived notions about what emotional eating is, and they think it’s somebody who’s crying into a bucket of ice cream at the end of the night.

And that’s one teeny tiny part of what emotional eating is. And actually pretty much everyone is an emotional eater. So I’m going to go through what that looks like. In more detail, I’m going to talk about why do we do it? Where do we learn this? Why do we do it? And I’m going to go over my what’s eating you framework.

And so this is the basis of the my program, the pathway to end emotional eating. So I’m going to teach you that framework today, very abbreviated version of it. And then for those of you that are interested in a little bit more information about how to end emotional eating on a more in depth level, I’m going to give you a program overview, talk about some bonuses.

So stick around to the end and give you the next steps about how to get started. All right, so who is this for? It’s not for everybody, but if you’re listening, it might be for you. So who’s this for? You’re [00:04:00] somebody who, now you’re really successful in a lot of areas of your life, but you can’t just seem to figure this piece out.

Who is this information for?

You’re in the right place if you’re somebody who’s really successful in a lot of areas of your life. But you can’t seem to figure out this piece. You know what you need to do. You know what you should be eating, but for some reason you just can’t stick with it. You might be feeling frustrated because you keep cheating or falling off the wagon.

You’ve had some success in the past. You’ve lost weight, but it seems baffle you about how to be able to stick with it long term because you always gain the weight back. You can’t stick with it for too long. And. You may be feeling a bit of guilt, maybe you feel out of control, maybe you feel ashamed of your eating.

And you know that if you could figure this out, if you could stop, if you could stop emotional eating, you’d easily be able to reach your health and weight loss goals. And [00:05:00] again, you’ve had some success. You’re able to stick with it for a while, but then life happens. Something is always around the corner, feels like it slams you in the face and it feels like your eating habits kind of take a backseat at that time.

Something really stressful comes up, something emotional. And then you’re just turning to food to cope with life and you really wish you could break the cycle. And maybe you’re feeling that life is just too overwhelming at times and you don’t have any other way to cope with it except for food. You’re in the right place if any of this resonates with you.

So who am I?

Again, this might be the first time that you’re having an experience of me. So let me introduce myself. My name is Carole Freeman. And like I said at the top of the episode here I am a certified nutritionist. a certified clinical hypnotherapist, a board certified ketogenic nutrition specialist.

And you might be wondering like, Hey girl, did you go overboard with all of your education and training here? It’s kind of seems like it, right? I have an undergrad, a bachelor’s in nutrition [00:06:00] and then I did a double master’s program in North of Seattle, Washington. I have a master’s in nutrition and a master’s in clinical health psychology.

You might be wondering why, why now I have been trying to figure out this puzzle for most of my adult life this has been my passion to help women feel and physically and emotionally and mentally awesome and capable and empowered and I know part of that was nutrition and I also know part of it is psychology and So what we eat fuels our brain and what goes on in our brain is influences what we eat.

So they’re inseparable, even though we create, we treat them educationally. And then usually for most careers you’ve got the nutritionist and then you’ve got the therapist and there isn’t a lot of overlap, but the program that I did[00:07:00]

It was one of a kind and it’s, I, as far as I know, it still is, and everyone who’s in that program recognizes that these are inseparable. You need to address both. So not only what you feed your body influences how your brain works, but the way your brain works influences how you feed your body. And so you need to have both of those.

And because this has been my passion for as long as I can remember in my adult life, this was the perfect degree. And I thought this was going to give me all of the answers to help people learn how to feed themselves correctly. And in addition to the degrees. I’ve also studied so much on my own, and even before I got my degrees, I was studying everything I could get my hands on about what causes cravings, what are they, where do they originate, what are the neurotransmitters involved, what influences appetite.

Addiction, how that feeds into what we feed our body, behavior and habit change, and so much more. [00:08:00] Part, part of my education did include mindfulness, mindful eating, intuitive eating, health at every size, and understanding how food manufacturers. Make their foods in a way that makes us crave them and overeat them and be addicted to them.

And in addition to my education, I’d been studying on my own before school. I mean, decades before I got my degrees and also then afterwards too. And I was applying everything I’d studied and learned on my own. And I was trying to do my best at helping people just. Feel empowered, but I’ll show you the next slide here because on the left, you know things weren’t lining up with everything that I’d learned and so it turns out that the missing piece of the puzzle for me and Helping as many people as I have was a terrible car crash Can you believe that a car crash was a blessing in disguise [00:09:00] and it was a horrible thing to go through I was rear ended by a distracted driver.

Don’t text and drive people. And I was applying everything that I’d learned in school. However, it wasn’t really addressing the. Overweight piece of it. And I discovered a ketogenic diet because I’d had a traumatic brain injury and that car accident I was in. And that was the final piece of the puzzle. So when I applied, I plugged in the keto diet, a whole foods based low carb way of eating.

That was the final piece of the puzzle that complete when I applied it with everything else I’d ever learned. Oh my gosh, transformation, my own health transformation, as you can see in that photo. So on the right was one year later, and I thought I’d got it all figured out for everyone. And I’ll tell you what, thousands of women I’ve worked with at this point, amazing stories of transformation.

And [00:10:00] now I specialize in, and this, the, the car accident was. And since then, I have niched down and help women 40 plus lose weight and keep it off primarily with keto, but also finding just what is the optimal way of eating for them that keeps them healthy on the inside, outside, bring some high quality of life and.

It may, it’s usually going to be in the realm of low carb, but everybody has a different thing that works best for them. So the programs that are developed in the last eight years, originally the Fast Track to Keto Success was the first program I developed. If you’ve been with me for a while, I had a different name in the beginning, but this is the current name of this program.

My Keto Coaching Programs

And the goal of the Fast Track to Keto Success is to set the foundation for long-term low carb eating. So it helps people get into ketosis as fast as possible. And their cravings and maximize fat loss. And so this is a foundational program that pretty much everybody that I’ve worked with[00:11:00] starts with.

And I also then have created the get unstuck program. And this is a fat loss accelerator program that is designed to help break through plateaus. So a lot of my fast track clients have also then gone through the get unstuck program. It’s just a more intensive fat loss accelerator program that I’ve developed as well.

And. Finally, what we’re talking about today is ending emotional eating, end emotional eating. And I’ve created the pathway to end emotional eating, another course program. And the way that this came to be was that the first two programs that I show on here, the fast track and the get unstuck program, they were highly effective.

However, I still had a certain amount of people that would struggle to be able to stick with things long-term. And I realized. Some of us need a more intensive psychological or emotional focus, and everybody’s so unique and wonderful and different. [00:12:00] And so some people are able to make the change with their eating habits, and they’re very disciplined and they stick with that and get great results.

And other people just need a little bit more help with the psychological part to be able to stay on track. So that’s where this program came from. And I’ll tell you what today it’s 2023 and I haven’t run this program in two years, but I started having some people inquiring, Hey, you know, that program.

That was really great. When are you going to run that again? And so the fast track program is one that people it’s available. Well, I limit the number of enrollees. I only have 10 people max per month that are able to join the fast track because I work so closely with my clients. The the get unstuck program is one that I’ll run once or twice a year and the pathway.

Likely we’ll be running once a year. It is a very intensive program and I haven’t run it in two years. And so it’s, it’s time I’ve had some people that are asking about it and I think with all the things we’ve been through in the world in the last three years, I think this is time that we really want to start [00:13:00] nurturing our emotions and our feelings.

The pathway to end emotional eating.

It’s a powered by a six part, what’s eating you framework that I’ve specifically developed based on all my education and also just working with people for real and it helps people learn how to quickly handle emotions. Without spending years in therapy, so even though I’m trained to be a therapist, I want shortcuts for people.

Therapy is a lot of work, and not that it’s bad, but if there was a easier way to do it, this is, this is what this program is designed to help you with. And so it’s without spending years in therapy so that you can easily stick with your healthy eating plan. Now, the pathway to end emotional eating, so while the Fast Track and the Get Unstuck program are specifically keto, Low carb programs.

The pathway to end emotional eating actually is one that’s diet agnostic. It actually, we don’t even talk about food or make any recommendations about what to eat or anything like that. There may be people that are [00:14:00] sharing what’s worked for them, but it, it’s not a. Diet program. It’s not a food program.

It has nothing to do with what you’re eating.

It has to do with what’s going on in your head that influences what you’re eating. All right. So let’s do that definition part that I talked about. Let’s cover what is emotional eating. And again, it’s probably something almost everybody does. I mean, I’m, there’s the people out there that you know, the gym rats maybe that have never been overweight and have a very disciplined bodybuilder style diet, there’s, there may be a few people out there, but emotional eating is eating food when you’re not physically hungry or when your body doesn’t need fuel.

So basically anytime you’re eating food. For any other reason besides hunger, that’s what we’re going to put under the umbrella term of emotional eating. And it’s typically in response to emotions or stress or [00:15:00] situations. And a lot of people that would say, Oh, I don’t, I’m not an emotional eater, but I do eat for stress.

And also boredom is an emotion.

And a lot of people that think they aren’t emotional eaters. Maybe their second work and they’re frustrated about how long a project is taking or it’s one they don’t really want to do and they want to procrastinate or maybe they’re bored with the work that they’re doing and they want to get up and go have a snack to help them get through that.

Guess what? We’re going to lump that in with emotional eating as well too. So and again, a lot of times people think that like, well, emotional eating is just, you know, somebody crying over a. Bucket of ice cream or something like that. And, and sad and lonely at home. Again, that’s a small portion of what emotional eating can be, but it is a lot more so anytime that you’ve reached for a food or snack or feel like I just want to have a snack those are generally going to be eating for emotional reasons.

It also can be in response to positive or negative emotions.

We think of emotional [00:16:00] eating as we feel sad, lonely, angry, and I want to eat something to make myself feel better, pick my mood up, but guess what? If you’re like overly happy and you need some food to celebrate, that also is emotional eating. So it doesn’t have to just be the negative emotions.

So it can be angry, sad, lonely, physical pain, as well as another common one that’s emotional. We’ll put in the emotions and feeling eating when you feel deprived, you feel like it’s not fair. I wish I could have that. Everybody else can guess what? That’s emotional eating as well. You fell in love. Maybe you feel social pressure.

You don’t want to be. different than your friends, there’s an emotion or feeling that goes along with that, that drives that choice to try to fit in and the happy celebratory, right? So we’re going to talk about in a slide or two, how sugar specifically acts on our opiate receptors in our, in our brain.

Opiate receptors are. Pain killers. And [00:17:00] so this is really fascinating is that why would we have celebratory times, birthdays and holidays and anniversaries? Why do we have high sugar things that go with those events? Well, it’s because we’ve learned, well, don’t get too happy. Don’t get too excited. You want to dumb down and numb some of those feelings.

And so let’s add some sugar, some opiates onto that occasion. So they can become back to baseline. All right. It’s pretty fascinating actually. And it’s a learned behavior. This is not something we’re naturally wired to do, but we learn it and it gets reinforced over time. And like I’ve pointed out, it’s extremely common.

Almost every single person does it. But if you’re here listening to this point at at this point of this. episode, you’re probably, even though it’s common and learned [00:18:00] and can be normal, it’s probably causing some distress in your life. Like I pointed out that this is for you. You’re in the right place if these things apply to you.

So, but is it bad?

Is emotional eating bad?

Do we want to stop it? Is it the worst thing in the world?

Emotional eating is neither good It just is, and again, but if you’re here, it’s likely because the consequences of emotional eating are causing you distress in your life, perhaps anguish, feeling out of control, waistline, frustration with having to buy bigger clothes, maybe physical pain is causing you in your body, maybe some health considerations, maybe you’ve got diabetes that feels out of control, and you’re just ready to do something different.

So again, it doesn’t mean that it’s bad. It just means it’s a pattern in your life that you would like to change. So why, why do we do it? It causes us all this misery in our life. Why do we do it? [00:19:00] Excuse me.

Well, we’ve learned that certain foods. Can be used to numb, avoid, or dissociate from overwhelming emotions. Sugar acts on the opiate receptors in our brain to dull pain. So it’s a opiate Receptors are, are painkillers and fun fact that when they circumcise babies in the hospital, they actually give them a little bit of sugar water.

It’s their first dose of that and they don’t give them painkillers. They give them sugar. It’s their very first time that they’ve had that and that’s what they use to dull and numb the pain for those little babies going through that surgical procedure. And. Another category of things that also can be used for this emotional eating.

So emotional eating is almost never broccoli and steak.

Emotional eating is going to be foods that act on the addiction parts of our brain. So sugar category and then another [00:20:00] category is going to be highly palatable foods, which that is shorthand for things that combine sugar and or refined carbs plus fat.

So that combination in foods together. Our brain is wired to crave it, over consume it, can eat as much as possible of it and not be able to have an off switch. It really bypasses and hijacks our appetite control. And so these are going to be the primary categories of foods that people go to when they’re engaging in emotional eating.

So that’s another telltale sign that if these are the foods that you’re drawn towards, that you’re craving, they’re going to be things that are going to be emotional foods. And So, the highly palatable foods, one of the tests for that is going to be something where people say like, well, I’m just craving comfort foods.

So things that are high in sugar and or refined carbs plus fat together, those trigger endorphins in our brain. So endorphins are also our pain, natural [00:21:00] painkillers as well. And they make us feel really numb. And think of the feeling after you’ve had a big bowl. cheesy pasta, you know, and pretty much every junk food that’s available in grocery stores or in fast food places is going to be this category of highly palatable foods.

And you know, even everything in the bakery section is going to be the combination of sugar and refined carbs and fat. And these are powerful drug like agents in a brain and like I said, they may act on the same part of the brain as drugs. And so where do we learn this? Well, it turns out that we learned it from our parents.

Where else would we learn this from now?

I just want to say, and I say this many times is that our parents aren’t bad people. They were doing the best that they could. They had good intentions. They learned this from their parents who learned it from their parents who learned it from their parents. And so.[00:22:00]

We’re at a time where we can, we can do better. We can learn some different behaviors. We can become. Better adapted humans, and we can do better if we apply some information to that. And so, you know, how many of you grew up with phrases like, be quiet or I’ll give you something to cry about? Okay, so that message was, don’t cry, don’t feel sad, don’t be upset.

You need to, to numb out or avoid those feelings. The message was, those aren’t good. Bad, bad. You’re bad if you have those feelings. But also to the other extreme, how many of you heard things like calm down, be quiet. Do you remember a time when you were really excited about something? You were so happy elated bouncing around and maybe you’re screaming with excitement, giddiness.

Calm down. Be quiet. Sit down. Behave, right? I mean, there’s a lot of different versions of these, but, or, you know, parents are, are driven. We don’t like to see our children [00:23:00] in pain either. And so when our children are upset, how many of us, or do you remember your own life where you were told, Oh no, you know, I’m sorry, you’re hurt here.

Have a cookie. Let me let Grammy make you a sandwich or a snack. And so we showed love, but was also a way that we. Wanted to ease the pain for our children because we didn’t know any better way of helping them deal with discomfort or their feelings or emotions and So it may be something we’ve done ourselves and it also was something that our parents did for us And so you can see how they meant.

Well, you mean well It’s time to do something different because in the world that we live in now with so much sugar and so many highly palatable foods We’re becoming A world that is very overweight, very unhealthy and very unhappy. We don’t feel good in our bodies. And so it’s time to do and learn something different.

How to end emotional eating.

Let’s stop it now. Let’s stop with this generation. So in the pathway to end emotional eating, the program learning outcomes are to understand why we eat, to cope with emotions, recognize that sugar and highly palatable foods are addictive substances, and learn how our bodies.

Learn our body’s primary language and what it’s trying to tell us. So guess what? Why do we have feelings and emotions anyways? Why? Well, that’s our body’s language and we never learned to speak it. It’s a totally foreign language. And imagine that you had somebody that lived with you that spoke a language.

That you didn’t know, and they were constantly, they needed something from you, but you couldn’t figure out what it was. You couldn’t understand what they were saying, and, but they really, really, really needed something. They would continually tug at you, they’d be frustrated, they’d maybe start poking you, maybe [00:25:00] they would start causing you pain, and they would just keep repeating in their language what they needed, but you would be like, I don’t know, I don’t understand what you’re trying to tell me, here, have a cookie.

Have a cookie. And for a moment they’d be like, well, okay, that tasted good. That numbed my brain. I can forget the need that I had for a moment. But pretty soon that need, that need still not met. The need was not a cookie. The need is still there. And so that person who speaks a different language is going to still come back and go, Hey, but I still need this thing, but you don’t understand the language.

So this is what’s happening when we have feelings and emotions is that our body is trying to tell us something, but we never learned to speak this language. And the cool thing is, is that, and this is the core of the program is learning to understand that language that your body’s trying to tell you something.

It has a need that it needs to be met.

And then we can start to identify, well, what is the need and how [00:26:00] do I give my body what it really needs? How do I give that person that speaks this other language? How do I start learning their language and understand to meet their needs and give them what they need as a human being?

Right? So that’s the core of this. It’s pretty cool. Once you start. Learning and understanding what’s really going on. So another program learning outcome is going to be identify and name emotions and feelings. And the cool thing is is that once you take the time to step back and start to just name the emotions or feelings you’re having, oftentimes that’s all that it takes to remove the urge to turn to food, to cope with that feeling or emotion.

You’re going to learn how to pinpoint the triggers.

That lead to the feelings and emotions and the urges so that you can stop this habit cascade. I talk, I talk about it being a habit loop in the program. You can learn how to stop this habit cascade before it even starts. So the mistake that a lot of people make is that, and the assumption it’s not maybe not a mistake, but it’s the assumption people have is that.

The, the way to [00:27:00] overcome emotional eating is that when you have an urge to eat something that you know is not going to make you feel good to just stop it, to divert yourself, to come up with a different thing to do, distract yourself. Right. And this can work a little bit, but it’s actually. Not the place.

It’s the weakest point to try to change this behavior.

You’re going to mostly be unsuccessful if this is your strategy. And we’ve got to go back. We’ve got to go back a few steps actually, and learn to notice the patterns of what we’re doing and head that off and be able to address our true needs as a human.

So we’ve been doing it all wrong. No wonder it’s so hard to be able to stop emotional eating. And I had a couple of people and I comment on a YouTube video that I did yesterday, a live stream. And a couple of people somebody in the Facebook group as well, just kind of sharing like, Oh, is this what we’re going to learn is we’re going to learn, I, I’ve tried this.

I’ve tried to be able to head off. [00:28:00] I tried to, you know, have a distraction for myself. Basically I just, I have a list of things I try to do instead of eat food. And really, unfortunately it’s setting yourself up for failure. So this program is going to teach you how to do what you actually need to do, be able to, uh, address this and to solve it.

And again, you know, learning to address your true human needs so they can meet them. If guess what, if you’re getting your needs met, you don’t have urges to use food to numb feelings or emotions. It goes away. So how much easier is it if you’re not fighting an urge, if you’re just feeling calm and centered and peaceful in your human existence?

And also one of the learning outcomes for the program is you’re going to develop and implement new blue square emotional allowing habits. So we’re going to go over what that is here in a moment. So you’re going to be able to identify what those are and be able to lean that way. [00:29:00] So, the pathway to end emotional eating, what it does, well, it’s powered by my what’s eating you framework.

This is a specific framework that I have developed,

again, implementing everything I’ve studied and real life application with myself and with other people. And so it helps you stop using food to cope with life. And emotions and stress have healthy expressions and experiences of feelings without being compelled to use food, make food choices that make you feel good, support your health and well being so that you can lose the weight and keep it off.

So here’s what’s, here’s my what’s eating you framework. I’m going to go over this and then I have a graphic on the next page, a little flow chart that I’m going to walk you through too. So the what’s eating you framework, do you notice the acronym eating is an acronym. Engage, analyze, true, I, new, growth.

Okay, so the first step or phase of this is engage with my emotions. This is where you’re learning how to name. Just name them. That’s all you have to [00:30:00] do. The first step. It’s so easy. Learn to name your emotions. You don’t have to do anything different. The cool thing about this program is that we do the back work and that leads to your eating habits changing.

And this is the, what I’m a big fan of. In all of my programs and all of my work, like, let’s get at the underlying cause of why things are the way that they are. And then that makes it so much easier to make the change that you want, whereas most people focus on, let’s just change thing and make it real, you know, it’s really, really hard.

So we’re going to go back the first steps of the first, I’m not even going to tell you, like, try to not eat these things first step. Just learning to name feelings, we’ve got some emotion feeling charts that we use and makes it really easy to begin to start to put names to the things that you’re feeling and experiencing.

And the second part of this is being able to analyze the trigger. So we’re going to go back. What was the thing, the situation, the person, the [00:31:00] place, the event, the time of the day, the time of the year, what happened that led to these feelings and emotions. And after those two parts of it. We’re then going to be able to identify our true needs, our human needs.

What do we need as a human being?

Again, that language our body is speaking, it’s going to pinpoint us, it’s going to lead us to be able to understand what our true needs are. And part four then is… Realizing that you matter. I matter. Being able to take some time for yourself, advocate for yourself, be able to get your needs met, and this leads to new habits and then just the growth is fantastic.

Alright, here’s the flow chart that I promised to explain to you here. So this is my own, I should put a copyright on this. This is [00:32:00] my own framework that I have developed based on, again, everything I’ve studied in school and my internships in psychology as well as. As well as everything else I’ve studied too.

So what’s eating you framework?

So let’s start with this blue arrow that’s in the middle of this. And this is something in the program that we go through very slowly, each little part, and we learned how to unravel all this. So I’m going to give you a high level view of this and just know that if it feels like, Oh my gosh, that’s a lot.

And it might look like a lot right now. This is something that very slowly at your own pace that we go through in the program together. And so the blue arrow. Is what happens that we have no control over. This is an autopilot. It just, the trigger leads to emotions, leads to the urge. This is autopilot.

You couldn’t stop it if you wanted to. It’s just part of being human. And so the trigger, another way of thinking of that is it just something happens. Okay. Trigger doesn’t have to be this trigger thing [00:33:00] that’s going or going around online right now about you know, Oh, I’m triggered by that. I’m triggered.

No, it’s, it’s meaning something happens. That then leads to emotions and the emotions that we have lead to our urge to do something. Now, the urge could be to choose something that numbs, avoids, or dissociates us from the feelings that we’re having, the emotions we’re having. The urge could also be To get your needs met.

Now, most of us, you’re here because we’ve learned through again, our loving parents that meant well, or maybe some of us didn’t have such loving parents, but anyways, we’ll give them the benefit of the doubt and we’ll, we’ll assume that they were loving parents that meant well, we learned that when you had a feeling or emotion, we want it to numb out.

We want to avoid it. We want to dissociate from it. Calm down, have a cookie. I’m sorry you’re crying. Have a cookie, feel better. So our [00:34:00] urge then, we’ve learned that if we have a feeling, we should get rid of it. And so I call this yellow square here, I call it the emotional blocking behavior. So we may have an urge to do something that makes it so the emotions go away.

I don’t know how to recognize this language my body’s speaking. I’m going to do something that makes me not have to listen to the language because I don’t know how to understand it. So these are anything that you would do the way that you know that you’re choosing the yellow square, the emotional blocking behavior is that it’s something that makes the feeling feel less.

It makes you feel numb. It avoids the feeling or helps you dissociate from having it all together. So these can be, now this program specifically going to be working on people that are struggling with using food. To do these things, but the list is very long of substances and behaviors that can actually do this.

So it can be drugs, alcohol. It can be triangulation. Have you ever had the experience where you go and you call a friend and [00:35:00] you complain about another friend that they know that’s triangulation that just makes us you know, numb out, avoid, or dissociate the real problem or the emotions. It can be gambling, it can be compulsive shopping, it can be compulsive sexual urges.

There’s a long list, again, of things that we do that make it so that we don’t have to deal or feel our emotions, okay? And the other, the other direction the urge can go, and again, most people didn’t learn this way, but the other urge is to actually do something that identifies, well, what happened And what feeling did I have, and this feeling, it means that I need this.

Now again, this is the part that the program really goes through in depth, and so this is the part where people are like, What are you talking about? How do I even know what I need? How do I know what I even feel? Again. Don’t worry, this is where the work comes in, is that we start to unravel all those things.

We learn to name the feelings, and then we start to take some time to reflect on what was the thing that happened right before, and so on and so forth. So, the way that you [00:36:00] know that you’re engaging in the blue square, in the emotional allowing behavior, is that… You actually are going to feel your feelings.

You’re going to have them. You’re not doing something to numb out. And again, we’re not used to doing this. This is the part that’s, it feels a little clunky in the beginning, but again, we walk you through slowly step by step and how to do this and build on one thing after another, and in the long run, you’re going to feel.

So much better because you’re going to be meeting your human needs. It’s like that person speaking that foreign language to you is going to be so happy and pleased because they’re like, finally, they understand what I need. And I’m going to get my needs met. I’m going to feel complete and whole again. So the blue arrow is what happens automatically autopilot.

We have no control.

You couldn’t stop it. If you tried. And this program is going to help you begin to move towards more of the emotional [00:37:00] allowing behaviors, the blue square again. But again, this is not something where you wait until you’re at the green square at the end. And you divert yourself and make yourself do the blue thing.

So the interesting thing is because we go back and spend some time understanding the feelings and emotions that led to the urge that allows us to be able then to choose the other way and not choose food to cope with it. All right. So I’m making an invitation to you now to join the pathway to end emotional eating.

More nuts and bolts the structure of this program.

It is an eight week program that we go through together You get weekly group calls with me. So part of this program you want to know that you’re not alone the group support has so many different things that are extremely valuable and so We do this as a group together.

This is why the program doesn’t run on an ongoing basis is that [00:38:00] all of us are going through this together at the same time. And so we get eight weekly group calls with me. And if you’re wondering, when are they, what time are they? Well, as people enroll in the course, we take a poll and we pick a time that works best for most of the people.

And Also you’ll get recordings of those. So if you ever have to miss one. Hopefully not, but you’ll actually get the access to the recording of those and they aren’t shared with anyone outside the group as well. So this is what’s called a closed group. So the people that are there, you’re going to know and learn and get closer to during this whole program.

There are also six video modules. So there’s a full training program that goes with this. There’s action items and a full workbook as well. And. Just know that this is going to be a go at your own pace program as well, because this work is going to go faster or slower or harder for different people.

And so you get to stay at any one level as long as you want, right? So maybe the, the, the first step is the naming [00:39:00] and identifying emotions and feelings. Maybe that’s all that you’re ready to do at this time through the program. And that’s okay. Wherever you are. Whatever part you’re at, whatever you’re working on is right where you need to be.

Some people will make it through all six modules during the program. And that’s fine. That’s where the level and speed that they were able to process and handle this. But just know that wherever you are, what part you’re working on is what you need to work on, and you can go at your own pace through that.

So you get. Lifetime access to all the modules too, so that if you need more time to work through this you have access to that. Also, we have a private telegram group. It’s a app that we use for a group. So it’s a private group. Only people that are enrolled in this program will be in that. So it’s not an open, public Facebook group or anything like that.

It is a private group for ongoing discussion and support. And also then, what we’ve developed with this program, Find works, even better, is, People need [00:40:00] lots and lots of support, and I want to feel like a big cushy hug and support and pillows surrounding you at all times as you go through this. So you feel very safe and supported.

And so we also do peer support triads for an extra layer of support. So these are people that in this program. And so we make small little mini groups that you all can check in with each other. During the week in between the group calls. So who is this for? You might be wondering like, Oh, I don’t know.

Is this for me? Well, if you’re, you’re sick and tired of food ruling your life, you’re a hundred percent ready. Oh, stop the end, the emotional eating. You’re also in a place where you’re willing to invest the time, the effort and some money in solving this problem in your life. You feel like this is the number one issue, keeping you from being able to stick with your eating plan.

You’re somebody who really finds power. You feel empowered when you get education and understand things, step by step instruction [00:41:00] and support, and also a supportive community of like minded, strong, successful women. And maybe, maybe we’ll let a few men slip in there if they’re the right fit. But now, who this is not for?

This is not going to be for everyone.

So if you’re somebody who’s looking for an easy fix and a magic bullet, And you just feel like you invest the money in this and then you don’t show up for the calls and you don’t go through the training modules and you just feel like that’s going to fix it. I’m sorry.

It’s not going to do anything. And also if you’re not willing. At this point to devote 1 percent of your time for the next eight weeks to studying and implementing what you’ll be learning to end emotional eating, you might be saying like 1%, that’s not much, but this, this program is going to require that you invest about two hours a week.

Now two hours a week, maybe it’s like, Oh wow, that sounds like a lot more. Guess what? We get 168 hours every single week of our life. And so [00:42:00] two hours out of those 168 is 1 percent of your time. So I, I, I say this kind of tongue in cheek that I want you to realize, like, it’s kind of a ridiculous little amount of your time, even though it feels like a lot.

So 1 percent of your time. So if you’re not willing to devote 1 percent of your time for the next eight weeks to this, It’s, this is not going to be for you. Also if you’re somebody who’s not coachable, if you’re just in a place where you’re like, yeah, but I don’t want to do that and I don’t want to do this and I don’t want to actually name my feelings, you know, if you want to take some, if you want to make up your own rules about how to go through this program and you’re not willing to follow the structure it’s.

Again, it’s not going to work because this isn’t for you and also if you’re somebody you’re you’re not a joiner You’re not a group person. I don’t want to I don’t feel like I have anything in common with these people I don’t want to share. I don’t want to come to the group meetings. Also. This is this is not gonna be for you So here’s a couple of people that have gone through this in the past.

I reached out to them and asked hey Can you share? Share some of the things that how this, this program [00:43:00] impacted you. So Penny says I’ve always suspected that I used food as an a sedative to avoid emotions. I did not want to face the pathway to an emotional eating program really helped me face those emotions.

And once realized helped me to identify the triggers to emotional eating. Once those triggers were identified, it was much easier to find strategies to face and conquer them. KH says of all of your programs, this one has been, has, has had the greatest impact for me. I am now able to pause and notice emotions instead of trying to hide from them.

It has given me a sense of control over my food choices and helped me maintain my weight loss for years now.

Join the pathway. Endemoeating.com .

So if you’re watching the replay of this add, add your comments or questions in the. And I will be interacting and replying to those in the hours and days to come. So thank you all for listening and for being here. And this concludes this episode.

So [00:44:00] today on this episode, episode 61 of Keto Chat for Women, I talked about how to end emotional eating. You know, give me your ahas about this. And yesterday it was. Our live stream that we did about this some, a lot of people had some really great insights too.

So if you like what you heard today, you’d like to get more personalized support for your emotional eating, be able to stick with your keto diet, then go to emo eating. com. Also, if you have some more questions again, add them in the chat or send me a direct message and I’ll get those questions answered for you too.

So thank you again for being here and we’ll see you next time. Bye now.

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Ep 60 Shifting Your Mindset with Coach Bronson

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Ep 60 Shifting Your Mindset with Coach Bronson

Carole Freeman: Hey, we’re live, everybody!

Do you want to get toned, but you’re avoiding lifting weights because you don’t want to get too muscular?

Are you focused on getting to a certain size or number on the scale instead of focusing on your quality of life?

Do you have a hard time remembering the last time you got a full eight hours of sleep?

Perhaps you’re struggling to change stubborn behaviors so that you can reach your health goals.

Well, guess what? This episode is for you. Stick around and learn how to shift your mindset for success and change the behaviors that really matter so that you can reach your health goals and sustain that high quality of long life.

So welcome to shifting your mindset for keto success. I’ve got a guest today. Coach Bronson, this is episode 60 of Keto Chat for Women. I’m your host, everyone. Carole Freeman. I have a master’s in nutrition and clinical health psychology. I’m also a certified clinical hypnotherapist, and I’m a board certified [00:01:00] ketogenic nutrition specialist.

That’s a lot, isn’t it? That’s a lot. I love it. I’ve got the six figures in student loans to prove it, too. So I am a coach near you that specializes in helping women 40 plus follow a keto diet for sustainable weight loss and the medical disclaimer we got to plug in. This show is meant for educational and entertainment purposes only.

It is not a medical advice nor intended to diagnose, prevent, treat, or cure any condition whatsoever. If you… Or, or maybe we’re actually trying to treat your, your doldrums today. So maybe we’re going to give you a little bit of entertainment. So if you have any questions or concerns related to your specific medical condition, please, please, please contact your own qualified personal healthcare professional.

After saying all that now. We get to welcome our guest today, coach Bronson. We’re going to have fun getting to know each other together. He reached out to me on Instagram and I did a little bit of digging and I was like, let’s guide, I checked with a couple of people too, that I know.

Coach Bronson: And now I want to know who you talk to.

Coach Bronson’s Bio

Carole Freeman: Coach Bronson has been guiding and training people in health and fitness for over 10 years. He started CrossFit around his 40th birthday and quickly fell in love with the variety. Community coaching and results. It didn’t take long for him to realize that learning more about fitness and becoming a coach was the next pass path to his life was taking.

Basically I’m, I don’t want to bore you all with all that. I mean, not that it’s boring, but I want to, basically he’s spoken various Keto conferences. Salt Lake, they are now called, it used to be called low carb Salt Lake. Right now it’s Keto Salt Lake. It was Keto Salt Lake last time. Yeah. Okay.

Keto con and various other ones too. So anyways, help me welcome everyone. Coach Bronson. Let’s get the let’s get the clappy hands going here. Welcome. Welcome to the show. This is an interactive show too. So if you’re watching, I see we’ve got some live viewers. So go ahead and just give us a comment.

Tell us where you’re watching from. Join the show and coach welcome.

Coach Bronson: Thank you for having me. I appreciate it. Yeah, I saw you. I saw you did a video with somebody. Was that the one you did who you did a video with somebody? I was like, Oh my God, I got to talk to this lady. This is great. Oh, is that Maria?

Maria Emmerich or yeah, yeah, you did a video with somebody and I was like I need to reach out and have a Have a talk with this lady. I know you had Kim Howerton on a while ago I saw your video with Kim and I’m Kim and I are friends there are a couple other people so I was like, okay, we got to do something.

Carole Freeman: Ah, yeah Yeah, it’s been a while the I know for Kim from the conferences and we were We had a little triad of, of best friends. We called ourselves the Keto siblings. Oh, nice. Okay. We hang out at conferences. So yeah, love her and Maria is awesome. I don’t think I’ve ever had Maria on actually. But yeah, I know all the key, the, the keto space people.

But you’re, you’re a newer one to me. I, you know, I’ve been doing [00:04:00] this, I started going to the conferences, the very first low carb USA in San Diego, I was nice. And it’s interesting. I’ve shared this with Pam and Doug after the fact, but it was like their logo at that time. I assumed they’d been around for like 20 years.

Cause. The logo looked like it was that old. Yes. Again, I’ve told them that it was that old place. I got to plug into this because, but anyways, I’ve been you know, the conference scene since, but I haven’t gone to any conferences since the pandemic actually. So I, my last conference that I attended was a low carb Denver.

March of 2020.

Coach Bronson: Wow. That’s crazy. And I’ve done all of mine since then.

Carole Freeman: So that’s where we’ve missed each other. Yeah. That’s why I don’t know you yet. So I remember being there. And it was crazy because it was like the world was shutting down at that time. And I literally didn’t know if they were going to let me get back on a plane to fly back to Seattle.

And it was the time they were announcing everything was shutting down there locally. And we were talking to some of [00:05:00] the local restaurant owners and things. And they were just like, I don’t, I don’t have anyone to, you know, we got to shut down our doors tomorrow. And I have no idea how I’m going to pay my staff or.

You know, live or anything like that. So anyways, that’s, that’s why we haven’t overlapped her with all that. So,

well well, let’s just start with yours.

How did you go from CrossFit to getting into the low carb keto space?

And I, I know you personally follow more carnivore too. So do you want to walk us through your own journey without taking the whole time that we have?

Coach Bronson: Basically. You know, I was in my late thirties.

I found fitness first ones. Once I realized I needed to make a change, my inclination was to go towards fitness. I’d been exposed to fitness. I was more comfortable with fitness. I didn’t really have any understanding of nutrition that much. It was more, I, you know, I knew there were some things I needed to stop doing.

Right. I needed to stop eating. You know, bought baskets of French fries every day. I needed to stop eating donuts for breakfast in the morning and, you know, all of these different things and [00:06:00] pizza, a whole pizza for dinner every night, stuff like that. But in general, it was easier for me to say, I’ll just start going to the gym.

So I went to the gym, started doing some stuff, went on a cruise, met a guy who owned a CrossFit gym. He introduced me to CrossFit. I came back from the cruise, found a gym, started going and absolutely fell in love with it. Fast forward a couple of years, I had gotten certified as a CrossFit coach, ended up opening my own gym.

So I was a gym owner. We’re now, you know, I’m in my mid forties. I’ve been doing CrossFit for five or six years. And I had lost a bunch of weight initially. Was able to do a ton of things physically like my physical ability improved dramatically But then I started realizing that I was still having health issues.

I had IBS. I had bowel urgent bowels It was was my big thing and I started putting on more weight again So I lost about 40 to 50 pounds and then I started putting in a 40 to 50 pounds again. I’m like, wait a second I’m this CrossFitter guy. I’m supposed to be helping these people get in shape and be the example And here I am going the opposite direction of what I think I should be doing, what is going on.

And it was recommended to me to try Carnivore in 2018. Mostly for my IBS, urgent bowels, and the issues that I was having with my health. And the other things that happened post going Carnivore, as far as losing body fat, improving performance, injuries that I, chronic pain and injuries that I was dealing with, they all went away.

A bunch of things happened on top of. My IBS and urgent bowels also going away that really kind of made me go, what is going on? How, how important is it that the food that you eat can have such an impact on my life? Like I just didn’t understand how that, how that could be. So it really got me interested in digging into the, the hows and the whys and the mechanisms and all those different things.

And it’s been a rabbit hole that’s five years going, and I’m not any closer to climbing out of it yet.

Carole Freeman: Oh, it is. The more you learn, the more you, what, what law is that?

That you, the more you learn, the more you feel like you don’t know.

Coach Bronson: You don’t know. Yeah, absolutely.

Carole Freeman: That’s all right. So, so you just jumped right into carnivore then.

Okay.

Coach Bronson: Okay. So I was pretty much whole 30 paleo ish beforehand. So I was, I’d already gone through some. Evolution on the nutrition side. So after I did CrossFit for a while, I was introduced to, you know, going more whole foods, so I went more whole foods, got a lot of processed foods out, wasn’t reducing carbs, wasn’t reducing anything necessarily other than if it didn’t come in a, if it, I only ate it, if it was grown or killed, right, that was pretty much my, my bounds except for alcohol.

I was a three or four glass of wine, a glass of bourbon, a weak guy. And I did a 21 day detox where I didn’t drink alcohol for three weeks. And I lost 10 pounds of body fat, not total weight, just body fat. And my muscle mass stayed the same, everything else.

I literally lost 10 pounds of fat in three weeks just by stopping alcohol.

And that was what really got me going, okay, wait a second. What is this all about? And it was shortly after that I was introduced to carnivore. And then between all of those things happening kind of in that same period, it was like, there’s something with nutrition. I need to understand all of this. And, you know, we were talking beforehand.

You said keto kind of was the last piece of the puzzle for you. It was the last piece of the puzzle for me. You know, there were a lot of things about how I had tried to do nutrition things in the past that just didn’t make sense to me. It wasn’t working. It was hard. It was more about my willpower than it was.

This is just how things shouldn’t actually work. And keto, carnivore, understanding how these things work started making me feel like I was actually doing something to support my body’s natural function and not trying to force something because society said that’s how it’s supposed to be done.

Carole Freeman: Well, a lot of people You know, look at like, well, I could never do that.

And I I’ve had that thought myself, like, I don’t know if I could go a hundred percent carnivore, but then I hear the stories of people like give themselves a challenge and they do it for 30 days. And they’re like, wow, I’ve just feel so much better than I ever have. I’m not even looking back. Like I don’t even feel deprived.

Is that kind of what the experience was for you with getting rid of them?

Coach Bronson: Honestly, for me, like I love eating meat. I only ate vegetables because, you know, I had to, you know, like I didn’t really, I never, I never missed them. And I was, I’m also very pragmatic about certain things. And I realized that anything I liked about vegetables had nothing to do with the vegetables that had to do with what I did to the vegetables, right?

It was the oil. It was the fat and the seasonings and the salt that I put on the vegetables. That I’m writing, right? It wasn’t the, well, not even the breading, like I would love brussel sprouts. I get, you know, broiled brussel sprouts, but it was the olive oil in the seasonings that I liked, not the brussel sprouts.

Yeah. And salads. It’s about the salad dressing, you know, all of these different things. It’s not like I’m going to go eat a bunch of romaine lettuce and carrots by themselves in a bowl, you know, give me the cheese and the dressing and the other stuff on top of it. Then I can enjoy a salad. So I realized it really wasn’t about the veggies.

So I didn’t feel like I was missing anything. I got to eat more. So that was the other aspect of making that change is I didn’t have to worry about. over eating because everything I was eating was supporting my bodily, my bodily function, my metabolic function. And it took a whole bunch of stress about having to, Oh my God, I don’t want to do this.

Do you want to do that? And freaking out, especially in that initial transition. For me, the initial transition was literally just what is it like to just eat meat and how long can I do that? It was months into that before I started saying, okay, Let me look at my macros. Let me look at how much I’m eating of this or that and what I need and what works and what doesn’t work.

And how does this affect my performance? How does this affect my body composition and things like that? But my initial transition into carnivore was literally just eat whatever I had and then go buy more. It was so easy.

Carole Freeman: Yeah. And, and, you know, we talked before we came on air that, you know, my training was about.

You know, don’t restrict eating. That’s what causes people to obsess about food. But

my experience of this, and people who do carnivore, report that the simplicity just takes away all of that. And, and then when you’re feeding your body properly, those cravings and food obsession actually go away.

Yeah. Yeah. So the, the, with the, the, the rules and the parameters, and I don’t know if it’s Rob Wolf that said this or Peter Attia, cause I’ve read everything they’ve ever put out that they talk about how you need some guidelines. Allowing all the foods that are available on this planet is where the food obsession comes from and the cravings and the overeating.

Everything in moderation. Yeah, you can’t sign for that. So

Having rules and guidelines are what enable freedom.

Coach Bronson: Right. If we look at, you know, what would the world be like if we didn’t have roads and traffic laws and everyone was just driving all over the place willy nilly just because that’s what they wanted to do and they wanted to get there.

However, they wanted to get there, right? We are able to travel from one end of the country to the other any way that we want to, as long as we follow the rules of the road and we stay on the path. And that is how it is in our lives. Having the, having self imposed restriction and guidelines and a direction that you want to go and things that you’re not willing to give up and things that you are willing to give up in order to move forward is how you make progress.

If you have everything that’s available, then you’re going to stay in the same place because you’re not going to move in any one direction for every step forward. You’re going to move a step back to go do something else. So you’ve got to have rules and guidelines in order to help you move forward.

Carole Freeman: And you asked what it looks like if you had no roads.

Well, that literally the wild West in the U S and the what? Yeah. So we’re living in the wild West of our eating habits here. In the U S and great part of the world now with all the food moving around the world, but yes, with the wild, wild west of their eating habits, I my last episode, I had somebody request the topic of, well, how, how can I eat whatever I want and still lose weight?

And so part of it is having some rules and guidelines of what you eat. I actually covered, I think it covered like six or eight or nine different things that trigger us to overeat. But basically set up some rules for yourself of things you eat and don’t eat and there’s remove, removes the decision meal time.

Right. Yeah, I’m like, and I have cake or I’m not going to have cake. No, I don’t eat cake.

Coach Bronson: Yeah, exactly. I don’t eat cake. I don’t, I don’t eat it. So it’s not a choice where I have to figure out, am I going to do it today? No, I’m never going to do it. It’s just not something that I do. I use the analogy a lot when I work with clients.

It’s like, look, you know, if you’re at a restaurant and you see someone leave their purse behind on the table. Next to you. Is it in your thought process that maybe I’ll take that person, take it home with me? It’s not even something in, it’s not even something that crosses your mind. You think, Oh, somebody left the purse.

I need to see if they’re still there or I need to turn it in or some like that’s how it should be with food. That’s how it should be with exercise. That’s how it should be with spending time with your spouse. Like these are things that you do because that’s just. The, the lifestyle that you’ve decided you’re going to live for yourself.

Carole Freeman: Yeah. And I use a lot of the analogies with my work, with my clients of CrossFit, right? So one of my, one of my ladies, one of my peer coaches has been a CrossFitter for gosh, I don’t know how long now, five, 10 years, probably at least. And you know, we can learn so much about the CrossFit model, about how to manage our eating habits, I think, right.

Because like it,

It becomes part of your identity.

I’m a crossfitter.

Coach Bronson: I love you. So glad you said that word,

Carole Freeman: you know, it also the community that’s there that, you know, you need that community. You belong. It’s important. If you don’t show up at the gym, they notice and they call you out next time. Right.

It’s part of the culture. We all do these really hard things together and yeah, it’s hard, but we’re here for each other and everyone else is doing it and that’s part of what makes it work too. So I, I, I love the CrossFit model for, you know, We’re looking at it as, you know, how do you facilitate change, behavior, change, and things that are really hard to do.

Cause it is hard to make eating habit change and lifestyle changes.

Coach Bronson: Yeah. I love that you said identity because that’s really a big piece of the whole puzzle when it comes to behavior change. And that is, you know, I was, I’ll just use myself as an example. I was unhappy in my late thirties because. I’ll tell you the pivotal point for me is my, we were at the beach, my daughter took a picture of me sitting at the beach and in the beach chair and I looked like a beached whale.

I’m sitting here looking at this picture of myself and I’ve got man boobs, I got my gut sticking out, you know, I’m like, I’m like, I don’t ever show this picture to every, like, just get rid of this picture. I’m glad she didn’t because I need it now. I use it in my, in my content to say, hey, this is where I was.

But it was the first time. That I was visually confronted with the reality that I was living and it didn’t match the identity that I had created for myself in my head. And I was like, okay, something has to change here. And I was forced to make a decision. Either I accept my reality and stay where I am or I need to redefine and clarify the identity that I want to have and start doing the things that that person would do.

Right. So I had to create this identity. Okay. The picture I have in my head of who I am is I’m active. I don’t have health issues. I don’t have injuries. I, you know, I feel comfortable in my skin. I’m not embarrassed to take my shirt off at the beach, you know, all of these different things, and then I said, okay.

What does that person do? This person is now a fictional person in my future. If I look at that person’s life and say, what is that? What are the things that person does every day? What does he do when he gets out of bed? What does he do for breakfast? What does he do for work? Who does he hang out with?

What does he do in the afternoon? When does he go to sleep? Like, you start putting these things together. And then if you start doing those things that you picture this person doing, before you know it, you’ll be that person. Right? If we want to, we like to compare ourselves to people all the time. Well, I challenge people listening to this to compare yourselves to who you want to be.

And

start doing the things that person was doing and you will start moving yourself closer to the lifestyle that you want to have.

Carole Freeman: I’m glad you shared the, the pivotal picture moment for you. Cause I’m pretty sure a lot of the ladies listen to this, have had a very similar experience where they get that one picture that they go, Oh my gosh.

My inner reality doesn’t match my outer reality. So I love that you’re okay. So this is a great thing. You know, talking about what is, what is the person that I have that I want to be? What do they do? How do you talk people through the things where they go? Yeah, but I still want to have, I still want to have that wine with my girls on the weekend and I.

I still want to do this. And what about this? Like, what kind of, what kind of mindset shifts can you give those people that are stuck with that? Like, but what about cake on my birthday? And what about on the cruise when I want to do this?

Coach Bronson: And yeah, there’s two,

There’s two key pieces to that puzzle. I think that one is emotion and the other is knowledge.

So there’s two things that have worked for me and it worked for a lot of my clients. And that is one identifying their, why are there, why not? Why do they say they want something or why or what don’t they want in their life anymore? And digging and digging and digging and digging to the non surface level reasons why they want something.

So I want to lose weight. Why do you want to lose weight? Well, so that I can. Look good in a bathing suit. Why do you want to look good in the bathing suit? Well, because I feel, I feel like at my age, I want to show up. I want to show out and say that it’s possible at my age. Well, why is that important to you?

Well, because, and you have to dig and it’s because, well, when my mother. When I was a kid, my mom was always harping on how she never looked good and she always felt overweight and I don’t want to be that when I’m her age, you got to keep digging and digging and digging. If the, if the reason you say you want to do something doesn’t elicit emotion, when you talk about it, then it’s not deep enough and you need to keep digging.

Okay, your why should make you cry. And that is absolutely a very important factor in the process because You’re emotionally tied to the food right now. You’re emotionally tied to your comfort zone. You’re emotionally tied to not going to the gym because going to the gym is uncomfortable. Whatever the things are that you think you need to do to make progress, you have an emotional reason not to do it.

If your emotional reason to do it isn’t stronger than the opposite, And you’re never going to move forward. So a lot of times I, I work with people to dig and dig and dig to find that thing that makes them emotionally vulnerable to why they really want to make a change. And then you have to keep that in front of you every single day.

That’s, that’s one aspect, the emotional connection to your why. The second thing is knowledge. And understanding what things are actually doing to your body. And this happened with me, with the alcohol for the 21 day detox I did, where I lost 10 pounds of fat. This has happened for me over the period of time when I learned about other different things, fitness and nutrition wise.

But alcohol was probably one of the biggest things, my identity. And it’s hard for me now. Even today, I still identify in many ways as a bourbon guy. I haven’t had a glass of bourbon. I think in the last five years I’ve had two glasses of bourbon, right? I used to be like I said, three or four glasses a week.

I have 12 bottles of bourbon in the cabinet that have moved with me twice in the past few years, three times in the past few years that are just sitting in a box because I can’t drink. Yeah. Yeah. Fully give them away or get rid of them because it’s just, I still identify as that. I don’t drink it anymore.

I don’t drink alcohol at all because I realized, and I got the knowledge about what alcohol actually does. The immense damage that alcohol does to the human body, even in small doses. blew my mind and it literally got me to say, I’m never touching that again. It’s not happening. I just, I can’t do it.

There’s absolutely no benefits. Everything about alcohol is a net negative in the conversation. And there is nothing that I can say about alcohol to justify. What it does to me compared to the social impact or how I feel if I drink it. It just, they just don’t outweigh each other by any means. So having the knowledge of what things are actually doing and how they’re affecting your progress, how they’re affecting your life, how they’re affecting your brain capacity, mental health, whatever it may be is another big aspect.

So I think people educating themselves and understanding what’s going on and how these things affect you is a big piece as well.

Carole Freeman: That’s what one of the shift that one of my ladies made recently, she’s just said, you know, all of her family were drinking and she was having some, and then she just realized, wait, why am I doing this to my body?

Like this is poison. And so she just made that shift of like, it wasn’t like I’m missing out. I’m being deprived for me. Everyone gets to do it. Why can’t I, it was just. Oh, this is poison. Why am I doing this to myself? And then she’s like, not an issue anymore.

Coach Bronson: And absolutely. Once you, once something clicks about, wow, this is really not.

And I think one of the, the, the big mindset shifts that I work with people is to stop thinking in pros and cons. And to start thinking in net and like finances, like net positive, net negative, and start thinking about things. Because when you think about a net positive, net negative, it takes the emotional, personal bias out of the conversation.

If I’m thinking pros and cons, I can put in a whole bunch of biased, you know, emotional context and. Justification into that conversation about why I should or why I shouldn’t do something if I literally just look at like, look at the situation like a balance sheet and I say, is this going to move me forward or is this going to hold me back or is this going to set me backwards?

Am I positive? Am I balanced? Or am I negative? Where am I based on the decisions I have in front of me? And it’s a real easy way to say, because you know, if something’s in that negative, And you know, if it’s going to set you off in the wrong direction and you then get to make a choice. This is my health as a, as a financial model.

Okay. You’re probably like many people in the world today, starting from a negative balance. You are 10, 20, 30, a hundred, 300,000 in debt. And you’re wondering why you can’t get out of debt when you’re out there going shopping all the time, and you’re eating out, and you’re having parties, and you’re buying fancy cars, and you’re buying fancy clothes, these are all corollaries for eating food that’s not helping your health, right?

And your, your, your health balance isn’t, isn’t getting into the black, right? You’re, you’re always going to be a negative if you never do anything to increase that balance.

Carole Freeman: The health accounting with health accounting. Great. I want to shift gears a little bit and kind of talk. I mean, this kind of, this kind of fits too, but you know, we talk about the difference of like people that are really

Hyper focused on getting to a certain size, a certain number on the scale versus focusing on quality of life.

Coach Bronson: Yeah. Quality of life is where my focus is. And I think of all of the things that I’ve learned over the years because I’ve been through two different phases. I’ve been through the let’s lose fat. I’ve been through the let’s just build muscle. I’ve been through the let’s try to be as athletically, you know, proficient as possible.

I’ve, I’ve been through the, I just want to look good naked, all of the different phases. I want to feel okay. I want to be okay. Taking my shirt off. You know, there’s even times now where I feel like I don’t know if I want to take my shirt off, right? And I’m in the best shape of my life at 51 years old. Some of that stuff never changes, but what does change and what does impact how you live every day is.

Your physical independence, you can’t have a good quality of life if you can’t physically participate in that life and the combination of nutrition, the combination of fitness and what you need to do in order to have a healthy functioning metabolism has nothing to do with any of the specifics that a lot of people like to talk about.

And what I mean by by that is people come to me all the time and they’re like, I want to lose fat. Or I want to lose weight. Okay, great. That’s fantastic. You realize that the things that we do to lose fat do not necessarily increase your quality of life. So you can lose fat and then that fat’s going to come back.

But you haven’t done anything to actually live better. Okay. When we look at the symptoms of the issue, which body fat is a symptom of metabolic dysfunction. Okay. Okay. Metabolic dysfunction is the thing to address. Metabolic dysfunction is fuel management, lean mass, physical ability, brain function, central nervous system, biological systems, physiological systems.

There’s a lot more to it than just body fat. When we look at specific methods of doing things, I get this all the time as well. Well, I’m fasting. Why are you fasting? This is an example. Well, I’m fasting because this can help me lose weight. Okay, great. What about improving your metabolic function?

Fasting isn’t going to help build lean mass. Fasting is going to increase your BMR. Fasting isn’t going to help you get stronger. So, a lot of the… Influencers out there in the space, a lot of the information out there in the space is targeted at, and I get it because that’s what people want. So you can have to market to what people are thinking in their head they want, and you can kind of switch it on them when they get in and be like, Hey, guess what?

This is really what you’re going to get. But there’s a lot of people that are thinking fat loss is the key or weight loss is the key. Or, you know, something magic is going to happen when I get to my goal weight. , and I don’t know if you know Autumn Weathers. Mm-hmm. Watch Autumn Keto. She has a great talk that she does that’s basically talks.

She talks about if you don’t love yourself where you are, you won’t love yourself at your goal weight either. Mm-hmm. , right? Your goal weight has nothing to do with how you feel about yourself.

Carole Freeman: Oh, I gotta reach out to her. Autumn. Autumn, if you’re watching, I want to have you on, ’cause that’s a topic I want to Yes.

Coach Bronson: It’s great topic. Yeah.

Watch Autumn Keto.

She’s got a YouTube channel too. So, you know, understanding that, you know, when we talk about quality of life, that is the thing that you really want. There’s something about the, the weight that you think that is limiting your ability to enjoy life. And you think losing the weight is going to fix it, but it’s not.

Nobody wakes up in the morning and says, I want to lose 60 pounds. Randomly, just I’m gonna lose 60 pounds now and no, there is something that’s built up over a year, two years, five years, 10 years, your entire life that has got you to the point where you think it’s time to make a change and weight loss is the change that’s going to fix your all the other things about you.

that you don’t like and understanding that that’s not the case. Building strength is going to improve confidence. Building strength is going to improve physical ability. Building muscle is going to help your immune system. It’s going to help you heal faster. It’s going to prevent you from having injuries.

Increasing your protein is actually going to help your hormone production and energy management. There’s a lot of things about doing more than what we think. When we think about, you’re getting me on a tangent now. You’re getting me on my soapbox. When we think about things other than quality of life, We’ll limit immediately start in the process of elimination.

When we think about quality of life, we think about what am I adding to my life? The mindset shift is if I’m just thinking about fat loss, what do I need to cut out? So I lose fat because I’m thinking about reducing and losing something. What if we weren’t thinking about that? What if we were thinking about how do I add to my life?

How can I improve my confidence? How can I improve my strength? How do I? Increase my physical ability to participate in activities every day. What are those types of things that I can do to increase and add and grow, which now becomes, it’s not about restriction. It’s not about limitation. It’s not about, I’m, I’m not able to enjoy the things that I’m doing because everything in that mindset is about growth, enjoyment, and, and prosperity.

And in your life, instead of just losing and restricting and, and dieting.

And that’s why I like quality of life over everything else.

Carole Freeman: Yeah, I find it’s a, it’s a soapbox topic for me as well. And it’s a really hard shift for a lot of my ladies to make, because, you know, for decades, 40, 50 years, they’ve just got this broken record in their head.

And they really believe that if there are certain size or a number on the scale, everything in their life will magically be amazing. Yeah. It’s never the case. Like there’s research that shows that people have had gastric bypass and they lose, you know, hundreds of pounds and they still are just as unhappy in that smaller body.

And then they also have often often have body dysmorphic disorder where they still feel like I just, I lost a hundred pounds and I still feel like I’m the same. Size. And it’s really because you haven’t healed, change that mindset inside of your head to realize that you’re why that you talked about, like, if it doesn’t make you cry, like remembering that.

And I have some of my ladies that have lost, you know, over 80 pounds, but they still feel like. And they’ve got amazing quality of life and their labs are amazing. And they’re like, yeah, but I still am this, I still weighed this much. And it’s like, you know, I, so then I try to do the experiment of like, okay, so what if you woke up tomorrow and the scale said, you just woke up magically tomorrow, the scale is the number that you want.

How would you, how would, would you feel? And they’re like, well, no, not really, you know?

Coach Bronson: And I’m like, see, and another thing that too is to think about is

How do we quantify quality of life?

You know, this is another aspect on the flip side of the, of the discussion is when we look at just the fat loss or looking at a weight goal where people run into walls along the way, because you’re only looking at one thing, [00:33:00] it’s like you’re, you’re walking on a sidewalk or you’re walking down the street or a path and you’re walking and you’re looking at the path directly in front of you, you run into a wall, you don’t know what to do because you didn’t see the wall coming, but now you don’t know how to get around it because you’re just looking at this little thing right in front of your feet.

Right. But if you look up and look around when we talk about our quality of life, it opens up the possibility, you know, without getting too much into the specifics, there are 20 different components of fitness and physical performance that we can add into the equation to determine progress. Right.

Instead of just thinking about have I lost weight? What about have I gained muscle? What about am I getting stronger? Do I have more energy? Am I do I have more endurance? Am I more flexible? Can I do movements and think? Can I get up and down off the ground easier than I used to be able to do? Can I go play in the backyard with my grandkids or my and my pets and not feel wore out at the end of the day?

Am I able to do things around the house without having to ask for help? You know, these are things that I would get that my ladies come back to me all the time and they’re like, Oh my God, I went to the store and loaded five 50 pound bags of mulch, you know, by myself and brought them home and brought them out to the backyard and mulch my entire garden.

And I still have energy to cook dinner tonight, you know, and this type of thing. And it’s like, and they’re like, this is what we want. They want to be able to do that type of thing when they’re 60, 70, 80, 90 years old. And that’s the goal. That’s quality of life. It doesn’t matter how much they weigh. It doesn’t matter what their body fat is.

What are they doing in their life?

Carole Freeman: That’s that’s great so you know you train mostly women. And let’s talk about this myth, right? ’cause this is, where did this come from in the seventies where it’s like women, you wanna get toned. Toned didn’t fit. And women think they don’t wanna gain muscle, they just wanna get toned. So can you break this down?

Or, you know, I don’t know if you know where it came from. It’s kind of, I don’t know where it, I don’t know where it came from. A gallon of water a day.

Coach Bronson: I think, I think it, this probably has, has its roots in feminism to a degree. Differentiation. I don’t know. There’s, there’s a, there’s who knows what it could be without getting into the sociopolitical discussion about.

All of these things between men and women. Understanding that toning yourself is the result of improving how your body works, another word for tone is fit. Okay. I want to look tone is the same as someone saying, I want to look fit. Okay. You want to look good in a bikini. You want to look good in a bathing suit.

You don’t want to look like Arnold Schwarzenegger. Nobody wants to look like Arnold. I don’t want to look like Arnold Schwarzenegger, okay? In order to do that, let’s just give you an idea of… If you’ve seen women on social media who are bodybuilders or did he look really muscular and you’re like, I don’t want to look like that.

Okay, great. That’s fantastic. In order for you to look like that, we’re going to break a couple of things down. Number one, you have to work out an hour to two hours every day, lifting heavy weights in the gym for, at a minimum for most people just getting started at a minimum four to five years in order to,

Carole Freeman: I’ll interject one that was not on your list.

You have to go back in time, pick different parents that give you genetics. It’s easy to be lean your whole life.

Coach Bronson: So that’s the next part of it. So you have to spend several years building the amount of muscle to look that way. That’s number one and consistently hours a day for years. Okay. Number two, you have to lock in your diet to a point.

That nobody listening to this video or podcast is probably going to do. I don’t want to do it in order to get as lean as these people do. There is a level of commitment and obsession over nutrition. Number one, it’s beyond the norm. Number two, most of them end up with eating disorders. Okay. So there’s a combination of things that you would have to do in order to get bulky.

As a woman, right? It’s not going to happen. Getting bulky working out is like saying, I’m going to go to the gym for six months. And become a bodybuilder. That doesn’t work. It’s like saying, I’m going to get my driver’s license tomorrow. And then next week I’m going to be a NASCAR driver, right? It doesn’t work that way.

Okay. You have to progress and it has to be done intentionally. It is not going to happen by accident. So understanding a couple of those things, if you want to look fit, then get fit. That’s the solution. If you want to lose weight and shape your body in a way that looks that you think is attractive and, and I think fit is probably the best, the best general description.

There’s a bunch of different other ways you could describe it, but if you want to look like you’re somebody who is physically active and capable to do things that they want to do without limitation, then train your body to be capable. And physically active so that you can do things without physical limitation.

If you get fit, you look fit. And that’s really, I think what, what most people really want.

Carole Freeman: And I think a hard reality sometimes for women that have been, you know, 80 plus pounds overweight is that most of the time your body’s just not going to snap back and look like those influencers you see on social media, there’s going to be some.

Loose, saggy skin in places and stretch marks and things like that, especially for ladies that have had children. And there can be a grieving process with kind of acknowledging the fact that the body, your body’s never going to look like it did when you were 20 or and that’s, yeah.

Coach Bronson: And that’s another reason why thinking about how it looks is so self defeating.

I can do a lot more now at 51 than I could ever do when I was 18. My body is capable on so many more levels. I can physically participate and handle so many more things because I have the experience and I have the training and I have trained my body to be versatile. That if I were to, there’s several things.

If I were to be put in certain situations, when I was 18 years old, I would have my, I would break down. I would hurt myself. You know, I was in great, I was in better shape. I was 7 percent body fat when I went out, when I got out of basic training, I weighed 165 pounds, I was 7 percent body fat. Okay. I was ripped.

I was cut. Okay. I looked fantastic. I was not as strong as I am now. I was not as physically able, able as I am now. Okay. I could run a lot and that was about it. Okay. But the things I can do now, I would much rather be the mean now who’s got a wide range of physical ability. Then ever want to go back to being 20 years ago, no matter how good I looked then.

Cause I can do so much more now. I can participate in life at a completely different level.

Carole Freeman:

Another thought experiment.

I’ll get my ladies to… Cause a lot of them are, you know, grandmothers and mothers and they love their children. It’s like, okay, so if you want to go back in time, you want to live in that 20 year old body.

That means you have to give up your, your family that you love so much. You don’t get to keep your grandchildren. If you want to be 20 live in that 20 year old body again.

It’s got other cultures around the world, like embrace. A woman’s body that’s, you know, bared children and, and has aged and, and you know, shows signs of aging as wisdom versus our culture is it’s youth obsessed and perfection and the filters and the the. The fake images. I love [00:41:00] the ones that just dispel the myths of like, this is my body when I’m just sitting and this is how I pose.

And it’s like, there’s a lot of trickery going on.

Coach Bronson: And Oh, there’s so much. It’s ridiculous. It’s absolutely ridiculous. Yeah.

Carole Freeman: So

What are some of the things that you do to help people make shifts in behaviors?

that are just. The things that kind of hold them up.

Coach Bronson: God, that’s a wide open question.

Outside of focusing on the why and trying to educate people, I think working through the process of what are they ready, willing and able to do. I think understanding that you can’t make sweeping changes. You have to make small changes and you have to make changes that are sustainable that you can build on.

So whether it’s implementing a fitness routine or changing something about the way you eat or. Looking at your schedule and making changes to your schedule to facilitate a better sleep time or planning ahead when you’re going to a party, it’s really about the habits and the way that you think about different things in your life.

So developing self awareness I think is where a lot of it starts.

So if you’re struggling and you feel like you’re not making progress. Go back to the basics and the basics are up here, right? How do you think about the things that you’re trying to do? How do you think about your, the processes? How do you think about your journey?

How do you think about your goals? If you, there’s, there’s a good chance that you’re stuck because you have a self belief or you have a perception about something in the world or yourself or a relationship or your job, or who knows what it is. That is holding you back. So asking yourself, do I have to do it that way?

Is this thought process accurate or is it just something that I’ve had and I’ve never addressed or confronted to see if it’s actually something that is true or if it’s a construct of my mind. So developing self awareness is a huge piece. And most people are not good at developing self awareness.

They’re not good at being self aware. We see it all the time. I see it all the time when a client comes to me and says, Hey, I went off the wagon this weekend. And I’ll get back on track on Monday, right? And I get this text message on Sunday morning, right? Okay. And my first response is why can’t you get back on track right now?

That’s the level of self awareness. Well, just because you went off track doesn’t mean you have to stay on track until some kind of random benchmark. The next opportunity you have to get back on track is the next opportunity you have to make a decision. I’m going to eat dinner today. Even though I messed up this morning, I’m going to eat dinner tonight.

And I’m going to eat something that’s going to help me move forward. You don’t have to wait till Monday. We don’t have to wait till the weekend is over. That’s a self, that’s a perception. That’s a limiting self, the self belief, right? I, I messed up over the weekend, so I have to wait till the weekend is over to get back on track.

No, you don’t. Get back on track now. That’s how this works. You know, that’s one example. Self awareness. If you don’t have it in the instance that something is happening, then you have to practice doing it after the thing has happened. So in that example where, you know, you, you go to a party on a Saturday night and you, and you eat something or you drink, you didn’t want to do it.

You come back in on Saturday or on Sunday morning. Spend some time and evaluate what was your thought process when this happened? Why did you do this? Why did you do that? Why didn’t you do this? Why didn’t you do that? Spend some time, journal, write it down. Practice asking yourself the questions as if you’re your own therapist.

What were you thinking? What was your motivation? What was the justification you gave yourself? What was the excuse? Whatever it may be, write it all down and start analyzing these things and ask yourself, are these things true? Are these things constructs? What’s going on here? Where did this all come from?

When you can get into a habit of doing that after something has happened that set you back [00:45:00] and build a habit and build those neural pathways and that processing, you’re going to find that the gap between the trigger, the action and the self awareness. Is going to start closing in and eventually what’s going to happen is your self awareness is going to start kicking in in between the trigger and the action.

So right now, a lot of people are something triggers me. I react to it negatively. Then I have to figure out and do a an after action review and figure out what happened. The more you do that, you can insert self awareness in between the trigger and the reaction. And change the reaction

Carole Freeman: you’re perfectly seeding one of the programs that I teach is exactly what you’re talking about.

Hey, that’s awesome. Yeah. So we’ll have to talk afterwards about if you want to help me promote, but it’s called, it’s, it’s called the pathway to end emotional eating. So I mentioned before we came on that I have a master’s degree and. I got to intern at a place one of the ladies was trained by Marsha Linehan, which people who are psychology nerds would know she’s one of the people that developed, or she’s a person who developed DBT, Dialectical Behavioral Therapy.

Okay. And so I developed, based on things that I was exposed to there, I, I developed this, this whole pathway of how do you, exactly what you’re talking about, is you start to identify the things that happened. Because, like you said, the, what happens is like, all I know is my hand was in this and I was eating it.

Like, I’m completely unaware. I don’t even know. I don’t know why I ate it. And so taking the time to start to notice those things, naming feelings, emotions, noticing the patterns of what happened, that, that collapses down to the point where then you finally… There are actually, and I, I teach it is exactly what you’re talking about.

But I teach it as like, you actually get a little bit more time where you actually have a conscious decision point you can make versus now it’s like, it’s just autopilot. You don’t even know why you’re doing it. So yeah, so it’s, it’s a, it’s a program that I’m I’ve had some people, I’ve usually teach it like once a year.

And it’s the cool thing about it is, is diet agnostic. We don’t talk about food at all. It’s all about why is it used, you know, basically behavior change at the emotional level. Yeah.

Coach Bronson: The food and the, the food and the fitness are the easy part about this whole process. You know, I’ve been coaching for, yeah, I’ve been coaching for almost 12 years and that’s probably the most I don’t even know what the right word is.

Impactful thing that I’ve learned as a coach is that. 90 percent of the work that I do has nothing to do with food or, or fitness. Yeah, that’s the easy. I can give you, I can give you macros. I can give you what to eat. I can give you a shopping list. I can say, go get this and don’t do anything outside of that.

You’re going to make progress if you do it. And the same with fitness. I can give you a bazillion different fitness plans and they’re going to work for you. If you do it, getting people to do it consistently in any circumstance, that’s the hard part. And that’s all up here in that.

Carole Freeman: Yeah. Just like you mentioned about how, you know, autumn weather.

So that if you don’t love yourself now, you’re not going to love yourself no matter what size or shape your, your body looks. So that’s still the mindset stuff. So yeah. Okay. We talked about that and. This is what happens that I get so in the moment. Oh, I want to sleep. Okay. Oh, no, no, no. Wait, I remember the thing that I wanted to ask you about, like along the lines of what we’re talking about, like the whatever you believe, right?

If you so here’s one that a lot of people say, I’m too busy. You don’t understand how many things I got to do during the day. I’m, I’m too busy to show up to a meeting. I’m too busy to eat healthy. I’m too busy to go work out today. What, what do you, what do you say to that?

Coach Bronson: If you survey and there have been some surveys and there’s some studies and data out there the most successful people in the world, a good majority, I want to say it’s like 85 percent or more of them.

We’ll say that they have to keep a fitness routine in their schedule. Otherwise the rest of their schedule doesn’t work. There’s something about prioritizing your self care that brings everything else into picture and the reason you don’t have time is because you’re not taking the time for yourself.

Okay. The excuse, and this is another coaching thing that I learned. Every excuse that someone is going to give me, or that I hear from somebody, is actually the reason why they need to do it. Every single excuse, there is not an excuse that I’ve ever heard that doesn’t have a converse flip that says, well, that’s exactly why you should be doing this.

If you want to have more time, start prioritizing yourself and you will find and make the time and you will see how other things start falling into place.

Carole Freeman: Well, this, this’ll be a fun little thing that you, I’ll say the excuse and then you can turn it into the why. So, Oh, here we go. I gotta take my kid to his soccer practice and basketball.

I gotta take care of my kid. How?

Coach Bronson: Yeah, well, you can do that, but that doesn’t mean that you can’t do something while you’re there. That doesn’t mean that, you know, and this is another limit limiting belief. Because I’m at soccer practice, that’s all I can do. You know how many clients I have that will do a body weight workout behind the bleachers while their kid’s playing a game?

Right? Or they’ll walk, they’ll bring some weights with them or a weight vest and they’ll walk around the, the field while their kids are playing a game. That’s not an excuse. That’s an opportunity. Now you have time. You’re there, you could either sit on the chair for the hour.

Carole Freeman: Or sit in your car and scroll Facebook.

Coach Bronson: Or cook, or write, or do whatever that is. Or you could actually utilize that time, multitask, get some fitness in, or let’s say this, let’s say it’s not fitness. Maybe that’s a great time for you to put in what your meal plans for the rest of the week are going to be. Or make some commitments to other things in your schedule, adjust your schedule so you can get your workout in for the rest of the week.

That is a perfect opportunity for you to do something that’s going to move you forward.

Carole Freeman: And… Your kid is the why you want to take care of yourself in the first place. You want to be there around and healthy in their life. You don’t want to be the burden that they have to take care of when they’re older.

Coach Bronson: Yeah. And you’re setting an example, right? They get to see mom’s not mom or dad. Isn’t just sitting, sitting here watching me. Yeah. They’re watching me. They’re cheering me on and you can do that while you’re doing this other stuff. Right. But they’re also saying your self care is important to you. The biggest example you can set for your kids mental health as they get older is Helping them understand by setting an example, the importance of your own self care, right?

If you set an example of self sacrifice, then they’re going to think that’s what life is about. And that’s a whole other, that’s a whole other discussion.

Carole Freeman: Yeah. And it’s a, it’s a pattern I’m hearing a lot that maybe I’m just listening for it or something, but just so many different people that are talking about how important it is to have some kind of a, you know, fitness routine or some hard workout that they do to balance their mental health.

And then also it’s so powerful for offsetting the food addiction behaviors, right? So Anna Lemke is the one I believe that, that I think her book is dopamine nation where she’s found that for her. She works with she’s a therapist that works with, and I think she’s actually like a psychiatrist, but she works with people that have all kinds of really intense addictions and she’s found that, you know, Oh, yeah.

Workout ends up being one of the most important things.

Coach Bronson: And then I was, well, it’s, it’s, it’s almost two times as powerful as any medication. Physical, intense physical activity has so many benefits from a mental health perspective. It’s absolutely phenomenal. And we’re learning more and more and more about it, right?

There was a study that came out a couple, a couple months ago, I believe that said that physical exercise is one and a half times more successful and more powerful than every psychotic drug on the market today. Like what? That is crazy. SSRIs don’t do anything. Exercise is better.

Carole Freeman: Like what about the side effects?

Coach Bronson of exercise,

Coach Bronson: the living a better life, feeling more confident, having more energy, reducing risk of injury, better body composition. I did the, the side effects are amazing.

Carole Freeman: You got to have a warning label on the side of the, the machines of like, may make you look, may make you feel more confident, may make you improve your mood and feel more balanced.

Coach Bronson: Well, yeah. And then have you heard of mood, the mood chemicals, mood hormones? No, it’s I’m trying to think of the word that they use the phrase hope hope molecules Is what there is so hope molecules? myokines basically are Amino acids that get, that get, get released by the muscle when you exercise that goes straight to the brain and improve your mood.

Carole Freeman: Oh, that’s fun.

Coach Bronson: Right? So if anybody’s interested in looking into some of the benefits of exercise, look at, look up hope molecules and what those are all about. If you want to dig into a rabbit hole. I will. And then BDNF, right? Brain derived nootropic I always forget what the F is. Not formula. Factor.

Factor. Thank you. BDNF is another thing that is stimulated by exercise, right? So we increase neuroplasticity, we increase neurogenesis, we improve overall brain function, our ability to learn, and our ability to remember increases when we exercise. Because we’re moving our body, we’re building neural pathways, and we’re making our brain work as well.

So there’s so many good things about it.

Carole Freeman: What would you say to somebody then that, cause I’m always the type of person that I’m just asking for you to give some advice here because I would say, you know like somebody says, oh my gosh, but after I work out, I’m ravenous and I like can’t control. You know, my appetite, I just want to shove food in my mouth.

What, what what would you say to those?

Coach Bronson: I would say you’re probably not eating enough in general. That’s usually a sign that you’re not eating enough in general. You should not feel ravenous after a workout unless you’ve been starving yourself.

Carole Freeman: And I think it’s also a sign that your body, and this was something we wanted.

I. We need to talk about to metabolic flexibility. If your body’s yeah, your body’s stuck burning carbohydrates and it hasn’t become fat adapted, that also can trigger that. Like you’ve depleted all of your carbohydrate and in your body just does need to refuel that way. So let’s, let’s, that’s a good transition then to,

Coach Bronson: yeah, that’s something that I hear too, when people are cycling carbs, cause they think they need carbs exercise, which you don’t.

So

Metabolic Flexibility is misunderstood and often misused by a lot of people.

And it’s really frustrating for me in many cases to hear it because I have to explain it to people all the time. Metabolic flexibility is not. about what you eat. It’s about what you don’t eat, and it’s about what your body is doing within its own internal processes.

Okay, the term metabolic flexibility of the way is used in many cases is you want to eat some carbs so that your body is is is good. As good as processing carbs as it is processing fat. That’s a simple way

Carole Freeman: People, you’ve eaten enough carbs your whole life. Your body’s fine at eating carbs. You don’t need to eat carbs.

Coach Bronson: Well, here’s the, here’s the thing, and this is, this is, it goes beyond that because that’s what, technically what we’re talking about there is we’re talking about digestive flexibility. That’s nothing to do with an, with metabolism. Or with energy metabolism. Okay. What we’re talking about, if you have to eat some carbs in order for your body to get good at processing carbs, we’re talking about your body’s ability to digest carbohydrates.

That has nothing to do with metabolic flexibility. Metabolic flexibility is the result of being zero or low carb, where fat is your primary source of fuel and your body has to utilize it. Internal resources via gluconeogenesis to create glucose for your body to use as energy. So what happens is, and this is something a lot of people don’t know as well, gluconeogenesis is not just burning protein and turning protein into glucose.

Gluconeogenesis is an umbrella of multiple processes that primarily utilize the byproducts of ketogenesis.

So your body takes fatty acids. It breaks it down into ketones. The stuff that’s left over, acetoacetate, acetate, pyruvate, lactate, all of these byproducts of the ketogenic process outside of ketones, right? We think of BHP, that’s the main product of ketogenesis. All the other stuff? Gets kicked into a bunch of other processes that our body utilized to make ATP and glucose that process Everything that happens from being ketogenic Supports all the other systems in our body to allow fat ketones sugar glycogen glucose to all be created from The stuff we already had inside of us, that is metabolic flexibility.

The minute you introduce carbs from external source, you shortcut that entire process and you are no longer metabolic and flexible.

Carole Freeman: You got to dispose of the carbs before you can get back to bring the other stuff.

Coach Bronson: Yeah. Yes. Your body is going to utilize and create the fuel that it needs from the things it already has.

And all it needs to do that is protein and fat.

Carole Freeman:

Riles some people up when you say that carbohydrates aren’t essential.

Coach Bronson: They’re well, I don’t know why, because it’s not. I mean, even the even basic nutrition textbooks say carbs aren’t essential, which I think is hilarious because they say in one page, it’s like carbs are not essential. And the next phase, but you need them to do this and that and this and that.

It’s like, which one is it?

Carole Freeman: They’re sponsored by bleep insert, big food company here. Who’s not sponsoring the show, but does sponsor some of the credentials of the nutritionist in see, I’m so in the moment of what we’re talking about. I like think of another question and then I’m like, yeah, go for it.

You want to ask? Let’s see. Okay. Oh, we need to talk about sleep because that goes along with the, like, I’m too busy. I don’t have enough time to sleep. Let’s talk about how I personally, I think that sleep and stress maybe are the.

Most underrated things for how bad they are or important, you know, stress management, adequate sleep for health and longevity.

So we didn’t even put stress on the table.

Coach Bronson: Well, let’s start with sleep, let’s start with sleep, but we can start, we can talk about stress a little bit too, because everything we’ve talked about is all about stress. Okay. I just, before we get into sleep, I want to couch this idea because it’s something I’ve been working on for a little, for a little bit, and it may be a rabbit hole that over the next year or two, I really dig into, but that is.

Life is stress management. There is not a single aspect of your life, mental, emotional, physical, philosophically, biological, physiological, neurological, nothing is absent of stress. There’s good stress and there’s bad stress. Everything that we do is preparing for stress, managing stress, or recovering from stress.

Everything, right? If we look at the general adaptation syndrome, we look at that, that whole process, it is literally stress. Stress management is life. Okay? The problem comes in is when we don’t actually manage it. We try to avoid it. You can’t manage something if you’re not willing to face it and change [01:01:00] the things that are stressing you.

You have to determine the good stresses and the bad stresses. And one of the ways we do that is by getting more sleep. If you prioritize sleep, which is still a stress, it’s a hormetic stress. Okay. It causes some systems in our body to activate. It causes other systems in our body to, to kind of chill out.

Okay. So the more sleep we get, we, we are increasing our body’s efficiency at. Rest and recovery. We’re increasing anabolic processes. We’re increasing balancing hormones. We’re increasing our ability to grow, reduce stress and a bunch of other things. So sleep is an important factor in managing stress. So if you’re not, it is like, honestly, it’s probably step number one in the whole stress management book handbook, right?

If you’re not getting sleep, anything else you do to manage stress is going to be harder than it should be.

Carole Freeman: No, but I got these pills from a CVS. They’re going to manage my stress for me. Right?

Coach Bronson: Yeah, no, not at all. Not at all. Maybe for a couple of months and then they’re just going to go down in tank. So sleep is super important.

Particularly the more your body is going through changes. We have, you know, I have a lot of women. Who struggle with sleep because of the changes their body are going through. It’s more important to prioritize it, particularly in that perimenopause post menopausal phase, right? Getting into what can we do to improve sleep?

Some of the things that you can do, increase your protein, increase your electrolyte intake. Increase your physical activity, right? That tell your body that I’m doing things that I need to recover from, and I need to use this time for that to happen. Increase your IGF, increase the different hormones in your body that help you recover.

And it’s something that again, it goes back to the self care. If you don’t prioritize your own self care, you will not be able to take care of the people that you think are more important than you.

Carole Freeman: Hmm, I’m going to make a statement and let’s see if you agree with it. Here’s a test to know if you’re not getting enough sleep, if you have to get up with an alarm in the morning, you’re not, you’re not getting enough sleep.

Coach Bronson: That’s very, that’s, that’s probably more true than it should.

Carole Freeman: Then I’d like it to be because my, my, my, my personal goal with my, you know, my business and my life is to. Not have to have an alarm to get up in the morning. And so days that I have to have an alarm to get up means I didn’t go to sleep early enough.

I didn’t schedule myself because your body will like so many things. If you, if. If it’s working correctly it will fall asleep when it’s time to sleep. And it will wake up when it’s had enough.

Coach Bronson: And getting sleep is, is often I work with a lot of women who are putting their work or their [01:04:00] family ahead of their themselves when it comes to going to bed.

Right. They’re up late cause they got laundry to do. They’re up late cause they got extra work to do. There’s a project, whatever it may be. And at some point you have to make a decision. And this is something that everyone has to go through. You come to those crossroads of. I understand these other things are important, but I have to prioritize at some point in time.

Something’s got to be a priority. And right now I’m at the bottom of the priority list. I’m killing myself that way. Something has to change. If you put yourself at the top of the priority list. It’s not selfish. Okay. And that is something that a lot of women deal with. A lot of my clients have had that conversation of saying, look, you know, just because you’re prioritizing your ability to function, which literally is what we’re talking about.

We’re not talking about going out and get a mani pedi every Friday. Okay. We’re talking about going to bed on time. So your body doesn’t break down. There’s a big difference. Okay. So if we’re talking about doing what we can to adjust your schedule and prioritize yourself so that you have the health, the energy and the physical ability to take care of those things that are important to you, that is not selfish.

That is actually preparing yourself to give more. Because now you have a full bucket at the start of the day, instead of starting the day and your buckets almost empty already.

Carole Freeman: Yeah, it’s so true. And I’ve, I’ve had one client that we kind of uncovered this pattern that, so she wasn’t getting enough sleep because she liked to stay up really late at night.

And. Then had to get up in the morning and do all the other care for everybody else in her family in the morning. And we discovered that it was that that time at night, after everyone was in bed was the only time that she was getting to herself. And so, so she thought, well, I don’t want to change my daytime stuff because that’s selfish.

[01:06:00] If I do that, that’s selfish. So then we came to. I helped her come to the realization that she was being selfish using that time at night for herself, but we had to shift it around because it’s not selfish if you’re taking care of yourself, right? So you mentioned something about there’s this misconception that self care is mani pedis and massages and going out to brunch with the girls, right?

Self care literally means taking care of your basic needs as a human, right? So we think of child care. Yeah. Self care is just taking care of your human needs. It’s not indulgent pampering. Pampering is different. That, you know, that can become care of yourself. But pampering and self care are very different.

Self care is literally feeding yourself, getting enough sleep, enough water, nutrients, electrolytes, salt. So we have to take the word selfish. Out of self care those are two different things and like you said, yeah. So if you think of like, if you feed your child, is that indulgent and pampering your child is, is you know, making sure your child takes a bath and gets to bed on time, is that indulgent and spoiling them?

No, that’s basic childcare. So I I’m, I’m getting riled up about this. Cause it’s so true. Is it so true? Well, it’s selfish if they take care of themselves, it’s like, yeah.

Coach Bronson: When we talk about Maslow’s hierarchy of need, right? If anybody’s familiar with that, go look it up. The basics, I was at five. I’m looking, I just pulled it up real quick.

Five, five needs of every human being, right? When we start with physical, physiological needs, you need to breathe, you need food, you need that kind of stuff. You need safety and security. You need shelter. You need loving and belonging. Like the things that fall into those basic levels of basic human need.

I love how you said that. Are the things that a lot of times my clients are giving up to give those to someone else. And you can’t get to self actualization. You can’t get to feeling good about yourself. You can’t get to feeling content with your life. If you’re giving away the foundation of basic human needs to other people and you’re not getting any of it yourself.

And that’s where unhappiness comes from.

Carole Freeman: And you’re modeling that for children, that that’s the only way to live your life and be a parent role model for others, right?

All right. Stress sleep.

Well, I think that was all that was on my list. We kind of, we got peaked and then We got any questions, we got any questions from people? I haven’t seen any come in. So if you’re watching, got some questions for coach Bronson. Also, you know, give us an emoji if this has been impactful in any way, because I can see that we’ve got some of you that have been hanging around for this whole time.

And thanks for hanging around guys. Yeah. Most of you on YouTube. You know, share, comment, give it, you know, if, if you don’t have anything you think you want to say, give some kind of just a random emoji, you know, whatever the top emoji is in your phone right now, just give us that one. So we know you’re here and listening.

So, you know, and if any of this has been like a big ah ha for you, I dare you to type H A A, ah ha, ah ha, you know, or, or the, the mind blown emoji, if you can find that one as well, that would be fun if anybody shares that, so but such good stuff, and such good messages, I’m so glad that you care about me.

Our female species that much to be able to share this message. Cause it is, I mean, it does, I mean, some, some men fall into this pattern. I mostly work with women, so that’s why we’re talking about women and you know, 40 plus, so this kind of a pattern that I see with the ladies that I work with, exactly what we’re talking about here is that.

They put everybody else first and they feel like they don’t have time to take care of themselves. They feel guilty. They feel like they’re being selfish if they do that. And really we need to turn that completely on its head. Oh, we got a heart remote react on this one. So yay. Good, good. Awesome.

Coach Bronson’s Grandmother’s Health

Coach Bronson: Yeah. My, my, my background and the reason that I really got into this like really connected with my why, you know, after I had kind of gotten into it was two, two things.

One, when my grandmother passed. The process of watching her deteriorate to a point where, you know, the last time, the last time I spoke to her before she, before she passed away, she was so weak. She couldn’t, she was laying face down in a bed. She couldn’t even turn over to sit up to say anything to anybody.

I had to hold her hand and talk to her with her face swished down in a pillow because she, you know, and, and say goodbye to her. And that was the last, you know, not even, not even being able to hug her just literally just hold her hand because she was so weak. She couldn’t sit up. And then, you know, I started working with my mom who just turned 69.

I started working with her when she was like 60 or 61 and watching her go through the process of, you know, reversing osteoporosis, falling in love with fitness, enjoying the things that she can do as she’s improved her physical ability. As she’s gotten closer to 70, right? She started at 60, not even being able to jump in a foot forward, much less any height in the air.

And now she’s, you know, one of her favorite things to do is box jumps on 18, 20 inches. She loves to deadlift. She loves to do, she does burpees with me. Like her, her worst extra, the exercise she hates the most is wall balls. Like she has, she has an exercise that she hates. She has exercises. She loves to row.

She loves the rowing machine in her basement. So knowing that my mother’s experience, when she gets to, when she gets ready to pass is going to be a 180 degree difference than what I had to go through with my grandmother. That’s why I do this. So that’s where my passion for working with women comes from because I, I’ve experienced both ends and I think the more people I can help experience what my mother’s going through at almost 70 years old the more powerful everything’s going to be like, it’s just, we need, and I wrote, I wrote a chapter I have a chapter in my book titled, we need strong women.

And that is, I think something that we’re missing in society today.

Carole Freeman: Oh, we got, we got Lynn says really love everything you’re talking about, especially question your why to cry. How do I deal with failure? I won’t commit to eating plan and exercise because I never stick to it. That’s a good one. That never worked before.

I was never able to stick with it.

Coach Bronson: Why should I even try? You’re not able to stick with it because you’re afraid you’re not going to stick with it. Right. So understand, and this is something, this is that self awareness, I would ask you, why are you afraid of failure? What is it about your past experiences that’s got you afraid of failure?

Because failure isn’t anything unless you, failure, failure is An opportunity to correct and move forward. Okay. That didn’t work. What is going to, what can I try this time to try again? The only way you actually fail is if you don’t do anything. So, you know, I, the analogy that, that I, that I’ve heard before, I’m not quite sure if it fits this exactly, but you get kind of get the point is if you get one flat tower, one flat tire, you’re not going to pop all four of them.

Okay. And that’s the mentality. A lot of people have, well, I blew this, so I might as well just go off and not do anything. Well, that that doesn’t make sense.

Just hit all the cars on the road.

Carole Freeman: Well, something you probably like this, the Dave Feldman at one of the conferences when I I don’t remember which one we were at that he had an analogy that I loved.

He talked about how you know, if you, if you’re driving on the road and accidentally hit a car, you don’t then just smash into every other car on the road. Well, I hit one. Might as well just hit them all, hit them all. Yeah, we’re not, we’re not laughing at, we’re laughing at the analogy. And this is a very true, like emotional thing.

And I have a lot of ladies that are like. You know, it’s never worked before and I like to talk about it. It’s like we have the fantasy. We’re told this lie that like you know, changing eating habits, getting fit, engaging in exercise is just like a light switch. It’s a straight line. You just decide to do it and it’s easy.

And then you do it. And it’s really not. The truth is that almost everybody that I work with. The, the, the weight loss is messy, you know, there’s starts and stops and that’s most people, some people, some people make the change. It’s a light switch. They just do it and they don’t look back and they don’t have, they don’t have this, the, the failures you’re talking about, but it’s much more common.

And frankly, one of my peer coaches she is the average woman and 60 pounds in five years, but she beats herself up because she says she says, I’m not where I want to be. I’m, I feel like I’m a failure because I’m not. I’m not at my goal weight yet. And I said, yes, but in the five years. You’re a, you know, a net 60 pounds loss.

Where would you be if you had given up, if you actually give it up? And so she looks at these like, well, I failed here and I, I went off path here and I lapsed there and it’s like, yeah, but you didn’t give up, you didn’t fail. You’re just learning things along the way and you’re still on the path and the path isn’t straight line.

That’s much more normal.

Coach Bronson: Yeah. When you were a baby, Lynn, ask yourself this question. When you were a baby and learning how to walk, if you fell down, did you just say, screw it, I’m never trying to stand up again. That’s what this is. It’s the same process. It’s the same process. You have to keep going and keep trying.

The, the, where people get stuck is they keep trying the same thing. Okay. Keep trying doesn’t mean just keep doing the same thing over and over and over. If it’s not working, you have to find out ways to make changes and adjustments and do things differently. Maybe it’s up here. Okay. I would highly recommend if.

Again, this is the food and the fitness are easy. If you’re not doing it, I would say, get a coach, get a therapist, get somebody that you can go talk to and work through the stuff that’s up here to help you think about things differently to help you connect more with your why, to help you understand what is a limiting belief, why you’re afraid of failure.

What is it, the thing that’s keeping you from taking this step and being consistent. Right? Because it’s not, it’s not the nutrition plan. You already know what to do. It’s not the fitness plan. You already know what to do. You’re just not doing it. So that tells me it’s not about the solution. It’s about the thought process.

So figure out what that is. And then you might see some progress.

Carole Freeman: Thank you for the question. Lynn. Great question. Great question. Common one. Yeah. Well, if anyone else has any closing questions or more questions.

Coach Bronson: And we could do this like once a week if you want.

Carole Freeman: I love it. It’s great. This is important. It’s really, really important messages because I mean, especially I think most women these days and Michelle Welford Wolf is one of my favorite comedians.

And she has this phrase about how women are told you can, you can, you can have it all. You can do it all. But the truth is We have to do it all. And I’m sure this is similar to the women you’re working with. Is it like they wear a thousand hats in their life and they work, you know, they work full time and they’re very successful and they run their household and they take care of the kids and you know, and.

You know, take care of all their family members and they run their family members to all the medical appointments. And they maybe have aging parents that they’re taking care of as well. And then they run the PTA and then they, you know,

Coach Bronson: there’s also the, the, a lot of big percentage of the women that I work with are at that phase now where.

Their kids are gone and they’re kind of trying to figure out, okay, I don’t know how to take care of myself. I don’t even know what to do. Like what does it mean? What does self care even mean? And now they’ve got the time to do it. And now the struggle is they’re, they’re so used to doing things for other people.

They’re making up things to do. They’re finding busy work. They’re finding things to be stressed about because they don’t know how to live without the stress. Cause it’s just a whole other, it’s a whole other thing.

Carole Freeman: They get two new puppies instead of, yeah, right. So Lynn says that actually makes a lot of sense.

Gives me hope to try something new. Yay. Look at that. You found the hope molecule on the, on the podcast today. That’s great. Well, anything else in closing coach Bronson that you were hoping I would ask about or that?

Coach Bronson: Oh my god, we could go on for hours We’ll have to do it again because there’s literally I mean, there’s so many things to talk about we could talk a lot more about You know Maybe we could do another another chat sometime and talk about finding individual context and filtering information And understanding how to apply all the stuff that’s out there to your specific situation Without being confused and being set on track, understanding that experimentation is okay.

Again, failure is okay. You have to be willing to try. Otherwise you’re never going to move forward. That’s a whole another topic and talk, principles, principles over protocols. 100%.

Carole Freeman: Nice. Yeah. And, and individualization. I think that that’s. I’m missing in a lot of nutrition and behavior and fitness programs.

It’s like, and I think that’s one of the biggest problems with nutrition research too, is they’re looking for the one answer.

Coach Bronson: Oh yeah. Don’t get me there. Starting that understanding. Well,

The term bio-individuality really ticks me off.

It’s a hot button for me because. People use it incorrectly and it’s not about bio individuality.

It’s just about individuals and it’s not the biology that’s different. We’re all humans. We all function the same fricking way. Okay. If we weren’t, if we, if we, if bio individuality was a thing, the way many people talk about it, modern medicine wouldn’t work because no medicine would work for the same person twice or for two different people, the same way.

Right. Nothing would work. We’d all have different color blood. Who knows all the different things, right? Bio individuality does not mean that humans function inherently different across the broad spectrum of society. Bio individuality is the combination of the individual, the experience, the exposure, the environment.

The goals, the mentality, the limiting beliefs, there’s so many things that go into that. It’s not because humans are different across the board. That is not what bio individuality is. That’s another soapbox of mine.

Carole Freeman: Trisha’s got a comment here. I think that self care is selfish concept goes further than role modeling.

It’s about loving and respecting yourself. And why would family and friends love and respect you if you don’t love and respect yourself?

Coach Bronson: That’s powerful. I love it. Absolutely. Absolutely.

Carole Freeman: Thanks for sharing that, Tricia.

Coach Bronson: Sounds like that goes into a whole other discussion where we talk about, about setting your boundaries and training people how you want them to treat you.

Don’t just take it like, you know, it’s interesting how you see. Parents who don’t set boundaries with their kids who then get mad because your kids treat them a certain way, you know, and we do that. We do that too. We just do things and then people expect that’s how we’re going to do things. And then when we try to change it, they get mad.

It’s like, look, we got to make a change. So you might have to sit down with your family and say, look, guys, I haven’t been prioritizing myself enough. I’m falling apart. I need your help. And that may be part of the process of you bringing this to your family. Don’t just do it on your [01:22:00] own, right? Get your family involved.

Carole Freeman: I just realized there’s another type that this this type that we’re talking about that isn’t taking care for themselves because they’re doing things for everybody else. Another one I know. Is the control freaks, they, they need to do everything because they’re too, they don’t trust anybody else to do anything.

Right. So they end up taking on every role and they’re just going to talk about stress overload. So they’re going to, we’re going to have to write a book about this because I think we’ve identified some archetypes that are. Self care isn’t selfish. There we go. There’s our book title. There’s the book title.

There we go. We’re going to have five or seven archetypes of the people that won’t take care of it.

Coach Bronson: I love it. Yeah, I love it.

Carole Freeman: This is great. Well, let’s wrap this up for this time and we’ll, we’ll schedule another time. And if you’re watching the replay hashtag replay in the comments and I’ll tag coach Bronson for any questions that you’ve got in the future for him here.

Coach Bronson. com. Is that, am I getting that right? Yep. Let me add that banner in here. Yep.

Coach Bronson: CoachBronson.com. I’m on YouTube at Coach Bronson. My Instagram is Coach Bronson and you can get my book on Amazon. It’s the Ultimate Ketogenic Fitness book.

Carole Freeman: Nice. All right. And I have to recommend that because one of my clients is working with a personal trainer and they keep arguing with her, telling her she needs to And so I’ll, I’ll tell her to get your book and then, cause she’s like, I think they don’t understand.

And I’m like, you can’t argue with them. You can’t change with them. I know.

Coach Bronson: And, and, and remind, okay. For anybody who’s got a trainer that they are paying money to go to. And that they’re arguing with their trainer about their nutrition. Tell your trainer, shut your mouth or I’m going to fire you. There you go.

It is not your trainer’s job to try to push their nutrition philosophy on you. You are the one paying them.

Carole Freeman: All right. That’s, that’s great. [01:24:00] I’m going to, I’m going to tag my, I’m going to share this with my client and give her those words to say, be quiet before I fire you and hire somebody else that won’t tell me what to eat.

Yep. Great. Well, thank you again for being here, coach Bronson. Thank you everyone for watching, listening now and in the future. And this has been wonderful. So I appreciate being here. Thanks a lot. Appreciate it. We’ll see you all next time. That’s it. Bye now.

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Keto Success Secrets with Valorie | Ep 58

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Valorie Shares Her Keto Success Secrets

Carole chats with her newest Peer Support Coach, Valorie, about her keto success secrets, where she was before she found keto, what results she experienced working with Carole, the challenges she faced when trying to maintain keto on her own, her tips for success, and more.

 

 

Listen on Apple Podcasts | Google Podcasts | Spotify | Amazon Music

Carole Freeman:

Hey, we’re live, everyone. Welcome to Keto Chat for Women. Keto for Women 40 plus made easy!

Today. I’m really, really, really excited. I mean, I haven’t been here in a while. I actually, I hate what podcasters say that. Sorry I’ve been absent for a while, but you know what? This is actually our first. Podcast episode of 2023.

So Valerie, I’m so excited that you’re here to talk about your keto success secrets. We’re gonna talk all about Valerie’s journey on keto and. Presenting her welcome as one of our new peer, newest peer support coaches. And don’t worry, we’ll talk about what that even means. For those of you watching that don’t know what that means or listening let me just get the medical disclaimer outta the way real quick here.

This show is for educational and entertainment purposes only. It is not meant to be medical advice. So if you have any medical concerns, please take that to your qualified functional health medical professional, your doctor. Your health provider, whoever it is. And so welcome. This is also an interactive show to, so if you’re watching us live, you can pop a comment in.

Would love to see where you’re joining us from. So I can see that we do have live people, but I don’t know that you’re here until you actually comment something. So go ahead and, and tell us where you’re joining from. Welcome to the show. Valerie, you know what I realized I should read your.

Wonderful bio that you sent me, which I didn’t have. Sure. It’s right here. It’s right here. Okay. Valerie,

Valorie’s Bio

Valorie Moses: this is going to be somewhat like when someone sings Happy Birthday to you, you feel, you know how it feels kinda awkward, but go ahead, you know, read, read my bio and, and then I’ll sit here like you’re singing Happy Birthday.

Carole Freeman: Okay. Okay. Well, it’s, I, I, I love that you share that actually, because, you know, part of the journey for my lot of my ladies is that. They’re not used to having the spotlight shined on themselves. So the ladies I work with wear a thousand hats in their life. They do so many different things and they often end up putting themselves last.

And so they feel a little bit guilty of, of spending some time on themselves and focusing on themselves and their health. And so I love that you shared that cuz that’s pretty. A, a common feeling for my, a lot of my ladies like, oh my gosh, don’t, I don’t, I don’t want, but this whole episode is about you.

So we might as well start with telling a little little bit about you. So Valerie Moses, a 44 year old hardworking woman in the. Quintessential throws up midlife. I’m lucky enough to have the endless support of my husband, three healthy kiddos and one fluffy pup to keep my me on my toes. I hadn’t read this yet.

You’re such a great writer. I, I work full-time managing a team in the IT industry in Northern Virginia. Also coach others and workplace on resilience, personal growth, and increasing their emotional intelligence. My personal life, my interests are DIY projects, craft home decor. She’s an amazing decorator.

And oh, you do have a certificate in interior decoration. Awesome. I do. That happened over the pandemic. Oh, how cool. How cool. I love seeing your pictures of decor around your home. It’s absolutely gorgeous. And adore creative writing and, Hope it’s something I can incorporate more and garden and paint and sing.

And she has the family ham. Yes. And you may have seen her as a guest participant on past episodes and she always had some of the funniest quips for the show too. So The reason I have Valerie here today to chat with you, with you all is to get to know more about her keto journey, share the success for your own motivation, and also as a way of introducing her to my clients.

And she’s one of our newest peer support coaches and peer support coach is somebody that I’ve worked with and has gone through my programs. And for whatever a variety of reasons. They’re a really great example of success and support for other clients. So they step in and as new clients come in to work with me, they partner with them as a peer.

And it’s just one more person that’s there cheering them on. That’s been in their shoes and just to help cheerlead them and somebody else to ask questions of as well too. So Valerie, I’m so excited to have you because thank you for having me, you so much that to our group. So welcome.

Valorie Moses: Thank you.

I’m very, very excited to be here too, to share my keto success secrets and especially because probably one of my favorite things to do is to help support others. I mean, you know, words of affirmations, my love language. Oh. But if there’s, what’s the opposite of. What kind of love I like to give to other people what, whatever that word is.

I, I just really enjoy being there and supporting people and I think most of the people who know me understand that about me. And so I think that that’s kind of the primary strength that I can bring to your peer support coaching team.

Carole Freeman: Yeah, it’s great. And two, just your experience with coaching, mentoring, and, you know, building emotional intelligence.

Emotional intelligence is something we definitely need as we’re working through changing our eating habits and maintaining a different lifestyle too. So Emotional intelligence is something that often when we remove food as a coping mechanism in our life, then a lot of times the light gets really shining onto our emotions and feelings.

And so I love that that’s something that you get to help us support with each other too.

What was Valorie’s Life Like Before She Started Keto?

Valorie Moses: So, yeah, and I’m excited to do that and I think it’s one of the most important kind of pillars of achieving any measure of success. Should I talk a little bit about the success that I did achieve following your program?

Carole Freeman: Yeah, you read in my mind. That’s the next question I was gonna ask you is, you know, take, take us back to before you ever worked with me, what were the things that were going on in your life that were, you know, frustrating that you wanted to change? You know, like right before you discovered me.

Valorie Moses: Absolutely. So I ended up, Really seeking you out for a couple of primary reasons. Reason number one is that I found that I needed someone to show me a direction to go in that would be right for me. I needed someone who was willing to actually listen and just show me the right direction so that I can even start, get, getting moving in the right way because I was in a spot in my life.

It’s sort of that grind. Where you still have small kids in the house you’re working a full-time job. You wanna make time for your interests, and you try, you try your best to fit those little moments of joy in. But sometimes it feels like you’re burning the candle at both ends. And I was in that space and making sure to take care of everyone else besides myself.

“I was clear at the bottom of my priority list.”

I was clear at the bottom of my priority list. And so that’s what was going on and I found that the thing that I was turning to instead of turning to good habits a supportive community or some of these really successful ways to sort of bolster your success and, and really, you know, get your health going on the right track.

I was instead leaning on food quite a lot and the wrong types of food, and so, What was happening was I was noticing a lot of my symptoms that I had just thought were normal, became worse and worse and worse. And then I, you know, started feeling like, well, maybe this isn’t normal and I need to do something about it.

“I am a chronic migraine sufferer…”

I am a chronic migraine sufferer and for as long as I can remember, I’ve gotten migraines, but I also get joint pain, you know, in my wrists and my hands ankles quite a lot. And then I just. In that pocket of time, I had become more and more and more overweight as well. So there were a bunch of feelings going on in my head.

I felt a little bit stressed and overworked, and I felt like I wasn’t taking care of myself and was leaning on the wrong things to try to temporarily make myself feel better. So I started doing some research and I always knew I was a little bit. Sensitive to carbohydrates. That’s just something that I was self-aware about early on, but didn’t have any education on what to do about it and needed to find someone.

Who did and who could teach me. And that’s where I found you and your fast track program and learned your keto success secrets. So a little, you know, I, I was in a little bit of a, a negative space and I really do try to be that half glass half full type of person. But I was having difficulty doing it during that time, especially because there were a couple of just personal tragedies that I experienced in my life.

That just stacked onto the crap sandwich, you know, it was not a good time. Mm.

Relief from Migraines, Joint Pain, and Fatigue with a Keto Diet

Carole Freeman: So I found you the symptoms you describe like you said, you thought they were normal and so many of us women are told. Well, honey, that’s just part of getting older, you know? Oh, that’s just like pre menopause. That’s your hormones, you know, all this stuff that we’re told, you know, the migraines, the joint pain and the fatigue.

And there’s a very long list of common symptoms that women have as they’re aging that they’re just told is a normal part. Yeah. And, and It’s amazing now, and, and this is my eighth year of experiencing this lifestyle myself and implementing my keto success secrets.

And the list of things I know what to expect for people. So when I talk to people before I work with them, we, very lengthy interview process, an hour or more I spend with each person before, I’ll ha let them come on and work with us. And So I’ve got a really good idea at this point. You know, talking to thousands of women one-on-one for that length of a time.

I know all of the things that, you know, that they’re, that they’re suffering from. And a lot of, you know, almost everybody I’m working with, their primary goal is they want weight loss. That’s the big motivator. They also have this long list of discomforts in their body and symptoms, and a lot of ’em don’t realize all those things aren’t a normal part of aging and that they can totally go away.

So I get really excited because I know I. The long list of things that get better for people. I’m trying to remember. There was one the other day I. Because I love it when, you know, there’s a long list of like the standard ones that go away for people. But I love it when there’s like a new one that crops up that somebody shares and I’m like, oh, I haven’t heard that one.

I think the one that was most unique was when somebody, their bowling score, they were like, hobby, hobby bowler. And their score jumped up like 50% or something. And I was like, that’s really amazing. So I love that.

Valorie Moses: But it makes sense, doesn’t it? When you’re supporting your body and giving it what? It needs, it kind of increases your dexterity, so why wouldn’t that translate to a higher bowling score?

Carole Freeman: Yeah, that’s a cool one though. Keto ketosis, especially the way that works in the brain, and then the brain controlling all the nerves in the body as well. You know, muscle function and all that kind of stuff. So it’s interesting, all the different things that can get better in the body.

Making the Decision to Hire a Keto Coach

Alright, so, so you, you’ve, you found me, you decided you were gonna and will you talk just a little bit about like, you know, what was that process like for you?

Cuz some of my ladies really struggle with like, oh gosh, I should, I do everything else? I’m so amazing and, and tenacious and strong and smart. They beat themselves up like, well, I should be able to figure this out too. Did you have any of that, or what was the mental process of like trying to decide whether you wanted to actually work with somebody else to learn keto success secrets or keep trying to figure it out on your own?

Valorie Moses: So I tend to be a little bit of a control freak too, and feel like I can do everything on my own. I actually had my doctor just, I was doing my regular checkup and we were talking about a few things and she actually used the word perfectionist. She said, you sound like a perfectionist that can put undue pressure on yourself.

Are you a little bit of a control freak? And I couldn’t believe those words got used. You know, at a doctor’s office. And I just felt so seen because, okay, it’s very true. Okay. So I do feel like I want to have control over everything and had tried a bunch of things and felt disappointed that I wasn’t able to figure it out on my own.

But I sort of reached a point where I let that go. And just said, all right, I’m clearly at my wit’s end here. I can’t figure out a path forward, and I know for sure I need more education. Where am I gonna get this? So I found you, I reached out to you and I was able to talk to a real human being. So we had our first conversation, and you really asked some very, I guess I can call it, thought provoking questions that made me feel encouraged that.

I could make the changes necessary. You didn’t You know, make it seem like this is going to be the absolute easiest thing you’ve ever done in your life. There were no, you know, kind of unreasonable claims or anything like that, and I remember leaving that conversation with you, so excited to join the program and feeling like, you know, this is gonna give me the toolbox that I need.

Because there, it, there wasn’t just one part to it. The toolbox has a lot of things in it, and you, you package it up and then, you know, we get to be part of this wonderful community that supports us through using all the tools to get to that, you know, goal or multiple goals that we wanna reach in life and just create a new, whole new lifestyle around it.

Carole Freeman: Yay. Excellent. Well, thank you for, thank you for that.

So you know, the, the initial portion of time that I have people get started with me is just, you know you know, initially it’s just a couple of months and mm-hmm. Do you remember back then, like what were the. Changes and, and progress and improvements that you noticed over that first initial program?

Results After 2 Months on Keto, the Carole Freeman Way

Valorie Moses: So I would say the first initial program that I went through, I believe it was, that one was eight weeks long. And the changes were, I mean the keto success secrets, they all made sense to me. And I think that. The reason I was able to institute all the changes quickly is because they were simple. So these weren’t, you know, kind of huge monumental undertakings. That doesn’t mean that they weren’t challenging. Ill say that much.

So I think everything was very clearly laid out and everything. These weren’t things that were difficult to figure out. There were simple changes, easy to institute in theory, but big changes.

Valorie’s 3 Keto Success Secrets

If you compared it to what I was really, you know, actually doing in my day to day life. So, you know, challenging in that way, and I think the. I would say the three things that really helped me through.

Keto Success Secret 1: Make a Plan

were thing number one was to make a plan, meaning simplify it even further for myself, if there were certain things that I needed to have in the house, those things needed to be there and things that didn’t support me there needed to. Be a clear out of those items.

Keto Success Secret 2: Habit Stacking for Building New Keto Habits

Thing number two was to stack my habits. And so some of the things that you laid out in the program, I thought, okay, how can I pair this with something I already religiously do? If I already take my vitamins, what can I sit next to that bottle that is part of the program that’ll help me just grab it, have it stacking, I guess is what they call it.

Keto Success Secret 3: Being Part of a Keto Community

And then being part of the community, I showed up to the coaching calls. Without fail, I always. Felt like I took something from the calls and deposited something that was valuable to someone else. So it felt really good to be able to encourage other people or tell them, Hey, you know, I went through that too.

Here’s a couple of things I did. Maybe it would help you or to ask someone what did you all do, you know, when you felt this way? And to hear, you know, several different ideas from different perspectives and to be able to. Constantly, I guess, edit the way I was doing things day over day. It, it didn’t hurt that in my first week I already had reduced the amount of migraines that I suffered from.

I was getting them four days a week and in inside of the first week they, it reduced in half By the time a month came around I hadn’t had. I think maybe there was one. I remember telling you this, Carole, I think there was one headache the whole rest of the month, and so I knew that some of the Yeah.

Oh yeah. Because it’s debilitating, you know, to have to have chronic pain like that. And so it is nice to have a couple of smaller wins right up front like that. And it is encouraging. But I think it was the community that sort of kept me chugging along because there were moments where I. Maybe felt some work stress or the kids were going through something, whatever it was that made me, it made the old habits want to bubble back up, and I think that’s a normal human.

Thing, you, you want to make the easy decision but you also sometimes want to make the bad decision and you’re self-aware mm-hmm. That it’s not right for you. And again, just simplifying and having the right things prepared and at finger fingertip reach was really what made me successful through the program.

By the time I reached the, to the end of it, I had lost weight. It was just a smidge under 20 pounds, and I could not believe it because. I had always thought that I had a very, I don’t know, I blamed my body. Mm. I said, my body’s just weight loss resistant, and I’m not gonna get through this, and I can’t live life with the level of enjoyment that other people do and just wallowed for, for a while before I found your program.

So anyway, I, I experienced. Wild success through that. Even though it was a little, you know up and down, up and down in, in terms of my level of confidence, you know, executing all the, the right habits. Some days I felt like I was on top of the world, and other days I thought, oh, you know, it’s a little of a tougher day today.

So, You know, I need to give myself some grace or do some deep breathing or something. I remember telling you, Carole, that I had to go create a new space even to read, because I would read right there by the kitchen. You know, that is, is where there’s a little, they call it the mom chair. The rest of the family does.

And I would sit in the mom chair right there in clear view of the kitchen. And it would, if one little stressful thought popped in while I was reading, I would want to. Walk right there, 10 feet away and go ahead and, and grab something like falling back on an old habit. And so I remember telling you I had just moved the reading nook.

I moved it to a whole different part of the house and just, you know, creating a new pattern there really helped me keep the right. Habits too. You can get creative, you can get as creative as you want.

Dopamine Reward for Highly-Palatable, High Carb Foods

Carole Freeman: Wow, that’s great. Well, and I just wanna go back a little bit to something you said too, cuz that’s another thing that’s really normal for people is that you talked about, there were several moments along your journey where you know, the quick, easy choice, the thing that would make you feel a bit better immediately really called to you. And it’s a normal thing, and it’s a, a thing that kind of trips people up is that so, you know, highly addictive carbie foods, you know, sugary carbie, whatever they give an immediate reward in our brain dopamine, which is a, a chemical in our brain that makes us go do that again.

And so it’s, this is where the challenge with. Healthy habit change comes in is because we, the things that get immediately reinforced or get that dopamine hit, those are the things that get repeated in our life and the things that have a delayed reward, you know? So like, okay, if you don’t eat this now, Valorie, next week you wanna have a migraine.

But if you eat it right now, you’re gonna feel, feel better right now. And that’s, you know, one of the things that makes healthy habits so difficult. So I love how you said that the things that helped you get through that was having the group support the community, knowing these, these other people were relying on you to come on and share your success and results and knowing that you were not the only person trying to do these, these changes and things like that.

So thank you for pointing out that that was one of the things that really helped you. So again, not that it’s. Easy, but having the right tools and support made, made all the difference for you too. And also the, the thing you’re describing where you moved your chair, that’s something that we talk about sometimes when people have a specific habit loop in their life of using food in a certain way.

Changing Autopilot Unhealthy Habits

And our brain, Remembers that entire process and everything that you do. So this is, you know, an evolutionarily thing. Evolutionarily it’s a new word. Yeah. Evolutionary process that designed to help us. Our brain, remember where we found the high reward foods, right? So when the berries in the fall or the end of summer are ripe, you know, without g p s or anything like that, we could actually, like remember where it was, what time of year it was, what it smelled like which trail they were on or the honey pot that maybe once a year as well, and you can remember where to go find that.

So the same thing happens in our day-to-day life is that if we’ve consumed a certain. You know, any carby food? No. The movie theater is a really challenging one for a lot of people too, is that every time they go to the movie, they get, you know, whatever snacks and soda, and they do that every time. And so that can be a challenge for people when they’re trying to no longer indulge in those foods.

When they go to the movie, as soon as they walk in the movie theater, the brain goes, oh, this is where we get all those highly rewarding foods. And the drive when you. You’ve gotten a dopamine reward for doing something. A lot of times when you walk back into that same environment, dopamine actually starts to raise and that’s the signal that.

That’s what starts the craving, the urge to do something. And when you’ve done it enough times, your, again, your brain memorizes the entire environment and everything that happens there, it can be feel overwhelming to resist that urge because your, your chemicals in your brain are working against you. So one of the tricks you can do, like you described, is that it sounds like after dinner, your relaxation pattern in the evening was to sit down and read and have some snacks probably, or some drinks or both.

And. So your brain, when you sat in that chair and we, we, I remember that we kind of worked, you know troubleshooted and worked through this. How can we change this habit loop? How do you not cue that whole autopilot thing? And so literally moving the chair to a different place is, is enough of a trick for your brain for it to go, oh wait, this is not the thing we’ve done a thousand times.

I better pay attention. And so you don’t get that dopamine rise. You maybe get a little bit of it because if you’re used to using. Food to cope with stressors, but it’s so much lower than the one that you’ve done a thousand times or maybe even more than that if it was your, your evening ritual too. So thank you for sharing that.

You know that trick that you can do that if you find that a certain time of the day, and that’s a common one for our ladies too, is that the evening, you know, that’s usually for our women that work full-time, that’s. The time they finally get to treat themselves. And they’re used to treating themselves with, you know, a glass of wine or two, some snacks.

And so that can be a hard time for people. Maybe they do really well for breakfast and lunch and then after dinner for some reason. They just feel like they can’t, they can’t not in indulge in those things too. So the good news is, like you shared, there’s a lot of tricks that we can add to your toolbox that, that help you succeed in those situations too.

So. Yeah, thank you for allowing me teachable moments as we go along here too.

Valorie Moses: So I love it. I love it. I’m happy to be part of it.

Carole Freeman: Totally here for it. And I’m just, I, I’ll just say right here too, thank you so much for. Coming on here and I’m just excited to be back and, and talking with people, interviewing and back, back on the air.

Weight Loss, Reduced Pain, Migraine Free on Keto

So great results, weight loss, and and just reduction in pain, migraine pain. Mm-hmm. Yeah, and you were with us for a while and then like a lot of ladies, you decided you were, it was time to kind of just branch off on your own and, and part several ways.

And so Can you take us, take, take us through that part of the journey of like when the paths separated and yeah. You know, so I reached, perhaps things were really good in the beginning and then, you know, what, how were you feeling at that time?

What Happened When She Tried to Go It Alone on Keto?

Valorie Moses: So I reached the, the, the old fork in the river and I decided okay, well maybe I can try to kind of branch off and keep this going on my own.

And for a short amount of time it did. Because, you know, I, I think I talked about those three little keys to my success being, you know, having a plan, you know, stacking your habits and then seeking your community. I still had two of the three, but I didn’t the one thing that spontaneously disappeared when I decided to branch out on my own was the community.

So that part of it got, It’s almost like, you know, think of a, a little round tought that Ms. Muffet sits on. It’s a little round three-legged stool. Yeah. If you take one of the legs off of a three-legged stool, guess how long it stays a usable piece of furniture. It’s really not a long time. Whatever amount of time it takes to to fall over is really what you, what you get.

So, You know, for a little while it, it worked just fine. I started to realize after a couple of months that the part that had been most valuable to me is the part that I branched off from. Mm. So and, and it was the most important pillar for me, and I didn’t necessarily realize that at the time.

So after some time passed and I felt a little bit. Isolated and sort of closed off from just, you know, like-minded women who were going through very similar things, had very similar goals and were certainly going about it such a similar way. When that was kind of peeled away and I was left simply to my own discipline as one individual person the knowledge.

Was there. So I acquired that and got to keep it and knowing which habits were healthy Yeah. That that was there, but the community to lean on when things got hard was gone. And so I began to make more and more choices that didn’t support my health. And so I kind of felt like I needed a life preserver a little bit floating out in the ocean.

I. By myself knowing what to do, but not having the right support to be able to continue to do it. It’s almost like I took the floaties off way too soon. It, it’s sort of the feeling that was behind it.

Lapsing and Falling Back Into Old Habits

Yeah. But in any case, you know, I found myself lapsing a little in back into the other habits again. And so, you know, knowing that I needed that community piece I kind of just thought.

All right, well then that’s what I need to seek again. And that was what brought me back to you again. I’ve learned so much in my journey and the, probably the biggest thing that I’ve learned is that probably we all need to let go of that, this idea that success is linear and that if it isn’t constantly going up and up and up, that we’re some kind of failure for it.

In fact, sometimes our failures teach us. The most. And it certainly if, you know, if you’re trying to find a silver lining in, in anything, you can say if you failed, at least you’ve crossed one thing off of the list that didn’t work for you. Mm-hmm. So now you know that thing and you can recover from it.

Anything is figureoutable is what I like to tell my kids. Anything’s figureoutable. Let’s talk about it. So,

Carole Freeman: Marie Forlio, right? I think that’s the name of her book actually.

Valorie Moses: So, Oh, I’ll have to look into that one because it’s clearly speaking my language. Yeah. But you know, so success isn’t linear.

You know, it can look somewhat like a kid in a bouncy house if you’re drawing that kind of line. The, the idea is to continuously seek improvement and do the things that you’re supposed to do most of the time to support that to support that, you know, kind of continual improvement. And then, you know, lean on.

People don’t feel like embarrassed to need to lean on someone and certainly, you know, be part of the community so that you can help others too, because there is such. A great feeling that comes along with giving others, you know, the information that you’ve acquired too. Hey, here’s a few tips and tricks that worked for me.

You know, Hey, I’m, you know, I’m here for you. I hear, I hear you. I understand what you’re saying. Your feelings are valid. You get so many things from the community beyond simple tips and tricks. And here’s how it went for me this week. It goes many layers deep. And it really kind of it, it, it really kind of appeals to that part of us that need togetherness and community.

I mean, it’s sort of, you know, the, one of the basic human needs almost is just to have some sort of companionship and there’s no kind of comradery like you’re gonna build when you’re tackling, you know, the, the bad habit monster and really trying to improve your health.

Why is Group Support Essential to Long-Term Keto Success?

Carole Freeman: Yeah, and, and you know, when I was in school for my psychology degree, they talked about, you know, all the reasons why group support can be so effective and helpful for people.

But over the years of doing this, I’ve researched it more to find out. You know, what is really going on, especially with dietary change with people. And so so like you shared that that was one of the things that you were missing and you found was essential to your success, and it turns out that there’s, there’s reasons why it’s success.

You mentioned some of them too, you know, having that that support not feeling alone. Right. Because when you’re going low carb, we live in a world where there’s high carb foods at every corner and most people are eating a lot of them. And if you know, Most people are not healthy. But so you, you wanna have a group of, of your peers that are doing the same weird, crazy, unsustainable thing that we’re trying to do.

Sarcasm, by the way. You know, so you’re not alone. You wanna be around other people that do that. And making it part of your identity is also really important as well. And. And being around others that are similar to you. For example, you know, CrossFitters, one of our other peer coaches is a avid CrossFitter, and that’s part of her identity, and she, one of the reasons that CrossFit works so well as a fitness you know, people feel like they belong.

There’s that community. They matter. People notice if they don’t show up and they, they care about them and and want them there. And so, you know, that’s one of the reasons why the community is so important. It’s positive peer pressure as well too, right? So if. Everybody else in the group is, is conforming and following this lifestyle that’s getting them good results.

You want to be part of that as well too. This also goes back to, you know, times when we lived in, in caves or, or tribal. It was like, if you’re like everybody else in the group that lives together, you’re gonna survive. If you’re the one who’s going off all by yourself and trying some, something that’s different than what everybody else is doing, you’re probably not gonna survive.

You’re gonna die for one reason or another. And so as humans, like you mentioned, we have this drive to be part of a community that we fit into and that we’re similar to. And the accountability of it too. So that positive peer pressure and the accountability it’s very motivating. You get excited, hearing everyone else’s success as well too.

And so it’s motivating to be part of that as well instead of try to do this on your own. You know, most the people I’m working with live in a family of people that aren’t following the same eating habits, and that is really, really challenging. Because our, again, our, we’re wired as human beings to want to be like the ones that we hang out with too.

And so if you don’t have a group or community of people, they’re doing the same thing as you. It at a core level of just human nature and behavior, it’s extremely hard to do something completely different than the rest of your, your. Your group, your family, your community that you hang out with the most.

So and then the other one that’s really cool that I’ve learned over the years is something called mirror neurons. And this, this kind of fits with this whole, like we’re we’re wired to copy the behavior of the people around as well, but it turns out there’s actually a part of the human brain that is from birth as soon as we can see other.

Human beings, we start to copy their behavior. And if anybody listening to this has the, has the I don’t know if it’s the luxury or not, or has the ability to, a newborn baby, a very young baby. Several, a couple months old cuz I can’t remember like when they’re first born, their eyesight is really close.

But basically if they can, if they can see you, if you just start sticking your tongue out at that newborn baby. Repeatedly, they will start to copy you. And it’s, it’s just fascinating to see because we think like they haven’t learned how to do that yet. How are they doing that? So there’s neurons in our brain that whatever we see somebody else doing.

We that it’s connected to the muscles, directly to the muscles. So it’s not like, Hey, we don’t even think about it. It’s not like, Hey, I wanna do what they’re doing. I wonder if I can do that. Let me try. Nope. It’s just neurons in the brain from the eye to the muscles and it makes you just do it. But this is also it.

It works. In all animals, and this is why you’ll see you know, whatever, you know, the duck that was raised by the dog or something like that. And then they will start to develop the, the, the same characteristics of dogs because that’s what they were raised around and they saw them doing that. So this is, is a pro and a con in.

Trying to change eating habits too. So the hard part is that if you’re hanging around mostly people that are eating foods that you are trying to avoid or, you know, they don’t make you feel, well, if you’re trying to avoid high carb foods, you know, this, this is something that people experience usually in the beginning of ketos.

If maybe they go to a Mexican restaurant, we all know what they put on the table as soon as you sit down. And I experienced this in the beginning where it was like, Like, I would just notice that my arm kept going towards the bowl of chips and I’m like, wait, what am I doing? Like it was not conscious. I didn’t notice it, but it was like, wait, my cuz it was like everybody else was doing it.

My brain was telling my muscles to do the same thing as well too. And so this is where it can be really challenging when you don’t have that support group. But the good news is they work for the positive as well. And so if you hang around. Again, that community like that you noticed is so important. Then your brain will go, oh, I’m like these people.

I do the, the behaviors that they do. And so I don’t know if you realize all the reasons why it’s so important to have that community is of other, you know, peers that are doing this same thing, but there’s lots and lots of well-researched reasons why it’s so important and so effective.

Valorie Moses: Absolutely. No one wants to be a barking duck anyway.

Inviting Valorie to be My Keto Peer Support Coach

Carole Freeman: So I reached out. And invited you to come back. It was do you wanna talk a little bit about h how we kind of, we each manifested each other the right time for you to come onto the peer coach and

Valorie Moses: Sure.

Well, I feel like at the same time that I was seeking my community you were seeking, you know, in addition to the. Peer support coaching team. And since you were my person, you know, who kind of saw me through the, the last time I was feeling this way, it was really natural that I gravitated back towards you.

So we had been friends on our, our social media, and I think you saw some of the things that I was saying to encourage some of my personal friends and family to be able to, you know, improve their lifestyle choices and improve their health. And I think, you know, that really kind of spurred us connecting and talking and getting really It.

I think we had a two hour conversation, didn’t we? Where Right. Where we, yeah. We really just talked everything out and, and did this really wonderful idea share session where you made me feel quite empowered to be able to influence others to seek that sense of community and really be part of a greater movement to support ourselves and, you know, to seek optimum health whatever that means for each individual person since we we’re all going through, you know, we have different symptoms and we’re going through different things, but I think that you made me feel valued and encouraged to be part of the community and to help others sort of grab the life preserver, get back on the boat and, and keep rowing forward.

I think those were your exact words.

The Keto Lifestyle Crew Meaning

Carole Freeman: You might have added the life preserver, but I love it. Yes, cuz our, our after people finish the, the Fast Track program that you mentioned, then they have the option to stay on for that community and support for long term when we call it the Keto Lifestyle Crew to keep sticking with the keto success secrets. I selected that name very carefully when I.

Started that about three years ago was when I selected the name. And it, it means, it, the name itself is very, very important because when you’re part of a, a crew on a ship, everybody’s important and you know, people are there for their own. Their own goals, but also everyone else there is relying on you to do your job as well, for their success as well too.

So everybody’s valued and important and for, for the whole ship to keep moving in in a positive direction too. So Valerie’s got some really great I ideas of how. We can help everyone continue to stay connected. Cuz I think that’s one of the, the challenge, the biggest challenges I shared with you in doing this work is that we’ve been sold alive for too long.

That when you want to you know, when you wanna lose weight, you just go on a temporary diet. Lose the weight. And then how many of you listening to this have told that lie to yourself? That like, well, once I lose the weight, I’ll, that’ll just motivate me to keep it off. But everything we talked about with that community and how that’s important and essential, there’s no amount of willpower or tenacity that you have that can overcome the, the world that we live in with all the, the the things that just light up your brain and want you to.

Go back to your old habits. And so so that’s one of the things that I need the most help with and the biggest goal I have. And the kitty hairs are all over my face now. She just sheds constantly. And, and the, one of the biggest challenges is that people wanna believe that myth, that like, oh, we just do this for a short time.

And then, We could just go jump off the ship and go swim out in the ocean by ourselves, you know? And it’s like no. Unfortunately. You know, and, and I’m so glad that you came back cuz this is an all too familiar story, is that people. I, I got this figured out. I got a plan doing my habit stacking. I got this, I can figure this out on my own.

I’m a strong, independent woman. I’m smart and tenacious, and I can figure this out. And unfortunately all too often the story is, is that people. Start to lapse and, and they’re like, oh my gosh, what am I doing? And a lot of them the good news is lot of ’em will come back for the support later, which is great.

Long-Term Commitment to Keto Success Secrets is Required for Long-Term Success

And, but also I’d much rather have people just have continuous support and get what they need and not have to you know, Be waving out in the ocean going, Hey, can you send me one of those life preservers, please? I’m getting tired of swimming out here by myself. So we’ll continue with the, the analogies of the, the nautical theme too, to help everybody.

So, yeah, so, and you know, so the short, short summary of that is that however long you’d like to keep the weight off, however long you’d like to change your eating habits, that’s how long you have to do the changes. There’s no, there’s nothing that’s a temporary. Solution for a long term problem.

You know, if people wanna be a runner and physically fit they know that they have to keep working out. You have to keep running to be a runner and you can’t just run marathons for six weeks and then lay on the couch the rest of your life and think that you’re gonna stay physically fit. We know that’s ridiculous.

So same thing with dietary change to the keto success secrets is that it also has a long-term, long-term commitment.

Valorie Moses: So, And I think one pitfall that people sort of run into is that they tell themselves that if they stick to a, you know, this new lifestyle, long term that they won’t be able to enjoy themselves. I hear that quite a lot and it’s, it’s really simply not true.

I feel like just a little bit of planning and, and new techniques added in there, plus your keto success secrets. You’ll find that you really do have a full, quite enjoyable life and that you don’t have to skip the summer backyard games of corn hole just because you’re not going to be, you know, having the same indulgences that the other people around you are having.

You know, play the corn hole and, and preplan and have the, the right indulgences there for you that support your health rather than help destroy it, if that makes sense. Yeah. The enjoyment still there. You’re still with your people. You’re still playing the game.

Carole Freeman: Yeah. One of the cool things that I looked up research wise in the last couple weeks is that, Being in ketosis actually reduces your hunger hormones.

And what happens? Unfortunately when people lose weight, our bodies don’t like that and it compensates. So on most you know, weight loss programs, you will lose weight, but your body to get you to regain the weight will increase your hunger hormone. Hormones probably. And also it slow down your metabolism.

So that’s a recipe for regaining the weight no matter what you’re doing because you’re hungrier and your body’s just burning less calories overall. And it turns out that ketosis or ketogenic diet is gonna mitigate that increase in hunger. And so when people stick with it long term, it makes it so that you’re just not.

Hungry, and that’s part of what makes it easier to resist and not feel like you’re missing out on those things that before people felt like were essential part of their happiness and their life. So the good news is that if you are able to stick with it, keep following the keto success secrets, it ends up being easier to not feel like you’re missing out.

And also, there’s so many recipes now and, and other things that you can do, that you can have the, you know, keto versions of all those things but you may find that you just don’t miss them actually, after a while of doing it.

Valorie Moses: Absolutely. There are so many resources out there for alternatives and keto success secrets out there.

Again, just like you said, sometimes you don’t even want it after, you know, after you’ve been following, you know, the plan and the keto success secrets for a little while. And also, you know, you start tuning in, I think a lot of people say this, you start tuning in to how your body really is actually feeling. Mm. And when you’re noticing the pain going away and you’re thinking, okay, goodness, that item over there on that table looks like something in my, you know, Previous experience that I would’ve gone face first into I really know that that’ll give me a migraine.

Mm-hmm. Or I really know that, you know, my joint pain’s gonna come back. If I have that, it’ll take a few days, but that’s what happens to me. And you sort of start seeing it in a little bit of a different light. If that makes sense. Mm-hmm. And, and you’re, you’re almost a little bit averse to, to even indulging.

So you know, When you’re satisfied with these kind of nutrient dense sources that you’re, that you’re getting your energy from it’s easier to look at the New York cheesecake and think, mm, I’m not gonna have that. Or if you really want it to look up an alternative and mm-hmm. You know, have a little something that does, doesn’t destroy your health.

There’s, you know, there’s a million ways around any excuse that you can sort of make for not taking care of yourself. And sometimes a little bit of a hard pill to swallow, so to speak.

Carole Freeman: You gotta do it.

Well, any, anything else in closing that you wanna share or you were hoping I would ask you about?

Valorie Moses: I, you know, I can’t think of anything that I wished that you asked me, but I do sort of have a closing, you know, thought that I would love to leave people with, and that is when, you know, seek a community.

Mm-hmm. For any reason. It doesn’t necessarily have to be because you, you need help following a ketogenic diet. That’s what we’re talking about here. But any, in any aspect of your life, finding a community of like-minded people who will support your goals and your lifestyle is going to be the key to keeping you moving forward.

It, it certainly propels you forward. There’s no shame in leaning on folks, on telling people your trials, not just your triumphs. And, and just, you know, allowing a community to support you and I say allowing a community to support you. Because some folks just really are afraid to open up that way.

And allow themselves to have that extra helping hand. And we need to give that gift to ourselves. So if I can leave anyone with a thought, it, it would be, you know, give yourself the gift of community and know that you’re worth the time spent with that community.

Carole Freeman: Oh, I love it. That’s so great. Yes. Give yourself permission.

A hundred percent. Well, thank you Valerie, for being here and sharing your keto success secrets. I’m so excited. Thank you for the introduction to you and also all the teachable moments that are part of this as well too. So, and thank you for everyone for watching and listening, and I hope to see you all again soon. Thank you.

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Avoid Seasonal Weight Gain | KCL56

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How to Avoid Seasonal Weight Gain on Keto Diet

Have you ever realized that we have 3 back-to-back carby sugar-filled binge-type holidays in the fall, followed by a time of lower temperatures and shorter days? Was it by accident that these all occur at this time of year? Our bodies are designed to overeat and gain weight during the fall in order to survive the winter, a time of year when food has typically been scarce. So does this mean we are doomed to gain weight this time of year and we should just give up and overeat? and do not consider to Avoid seasonal weight gain No!

In this episode, I’ll talk about the cues that signal our body to begin the process. I’ll give some practical (and a few impractical) advice as to what we can do to counteract this innate drive and Avoid seasonal weight gain And share what foods to consume (and what foods to avoid) to offset this.

In other words, check out this episode to learn how to not only survive the holidays and winter without gaining weight, but actually thrive and emerge in the spring a healthier version of yourself!

Listen on Apple Podcasts | Google Podcasts | Spotify | Amazon Music

Submit your questions for the podcast here.

Transcript:

(Transcript provided by Descript)

Carole Freeman: hey everyone, we are live.

Are you struggling to stick with keto this time of year?

Have you ever realized that we have three. Back to back, sugary, carby, crappy loaded holidays this time of year.

Is this a coincidence or is there a reason for it?

Guess what? This episode is for you.

Stick around because I’m gonna tell you why my hand looks like that.

And for those of you just listening to the auto, don’t worry, I’ll describe what my hand looks like and why my hand looks like this. And I’m also gonna share with you why our bodies are designed to gain weight this time of year and what we can do about it.

I’m gonna give you, again, three practical things. I’m gonna give you one really impractical thing, but you may want to consider it anyways. And also including what foods to. This time of year and also what foods you want to eat to to make it through this time of year.

So are you ready? Are you ready?

All right. Welcome everyone to episode 56 of Keto Chat Live.

I am your host, Carole Freeman. I have a master’s in nutrition and clinical health psychology, and I also am a board certified keto nutrition specialist. I’m a keto coach and I specialize in women 40 plus that would like to follow keto for long-term, sustainable weight loss and optimal health.

Avoid seasonal weight gain | KCL56

Just so you know too, this show is meant for educational and entertainment purposes only. I sure hope you’re entertained when you’re joining the show. Just gimme a comment, tell me where you’re joining from. I’d love to know, get people all across the country and all around the world. It’s very fun to know where you’re joining us from.

So let me know. Yeah, again, this show is meant for educational and entertainment purposes only. It is not medical advice nor intended to diagnose, prevent, treat or cure any condition if you have questions or concerns. Related to your specific medical condition, please contact your qualified healthcare professional.

So let me know where you’re joining from. I’d love to have you join the show. I can see we’ve got people live, but I can’t see who they are until you actually comment. So I’d love to you to join the show. It’s interactive. One of the reasons I like to do this live rather than just recorded, is I wanna interact with you people.

I love the interaction. So please join the show. All right. Oh, I promise you, I was gonna tell you why my hand looks like this. So for those of you just listening to the audio, my left hand is covered with little various shades of red splotches, swatches. And maybe some of you already are guessing what it is if you are a fan or a frequenter of Ulta or Sephora or some other beauty supply place.

But one of my sisters for my birthday, oh, by the way, yesterday was my birthday. I got a year older. Everyone yesterday was my. And one of my sisters sent me a gift card to Ulta, which is super fun. There is a lip product that I like from Nyx. It’s their xxl. Lingerie lipstick. I don’t have it with me.

I don’t remember the name of it. If you wanna know, gimme a comment and I’ll look it up later and post it in the comments here. But there’s a lip product that I like and I have a couple of shades that I like. And so my sister sent me a gift card for my birthday and I went and swatched a whole bunch of shades if you’ve ever done.

It’s to try ’em. All the testers, I swear they have 20 different. Flavors, not flavors, but just different colors in this product. And so it was fun to swipe ’em all and see if I could find one that I liked. And one of the reasons why I like this product so much is because it is waterproof, it stays on, it doesn’t dry out your lips.

You can put lip gloss over the top of it, but. This sounds like it’s a commercial for this product. It’s not. I’m just, again, having fun with like why my hand looks like this. I literally, I don’t know, it’s been more than 24 hours since I’ve watched all these. Now it does sound like an ad for the product, right?

And I’ve watched my hands so many times and this doesn’t come off. So I went to dinner last night with some friends for my birthday and one of ’em said oh, it looks like you’re getting those aged liver spots on your hands. Wrong color. and it also, it was like, oh, it looks like you might have that AIDS disease or something.

So no, neither of those are true. I just, this is , this is an amazing product. It’s not a commercial for it, but I will look up the product later and put it in the comments for you on Facebook and YouTube so that you can know what it is because yeah, it’s pretty amazing that it wouldn’t even come off of my.

My hand like that. And this is the new shade I got. Don’t remember the name of it. Oh, I think it’s maxed out is the shade I got. It’s a very neutral mauve color, which I like. And I have no idea which one on my hand then it is. But anyways, that’s just a little fun personal update there. I did go up and visit family over Thanksgiving holiday in the US here.

Did you have a good holiday? Did you have a good Thanksgiving? What did you do? And all right. Speaking of Thanksgiving, that’s one of these three carby sugary holidays that we have this time of the year. Have you ever noticed that? So we’ve got Halloween, which is all about the sugar, and one month later in the US we have Thanksgiving, which I’ll tell you inside besides the Turkey and ham.

It’s carb casserole after carb casserole, followed by carb, dessert, carb, dessert, carb, dessert, right? That’s Thanksgiving tradition in the us and then one month after that, we have the Christmas holiday here in the US and that’s also just another carby holiday and typically between.

Thanksgiving I have a friend actually for Thanksgiving. She said she spent an entire week cooking for Thanksgiving. And that may be typical of your family. And then a lot of people have a lot of Christmas holiday traditions as well, where they bake a lot of stuff. They’ve got the family tradition, the recipe, the thing, they bake stuff with the kids and they decorate ’em.

And why? Have you ever stopped to wonder? Actually this just hit. Earlier this year or this season why are there three carb loaded holidays this time of the year? Have you ever stopped? Think about it. I bet you haven’t cuz I hadn’t. It is because our bodies are designed to overeat and gain as much weight as possible at this time of the year.

So it’s no coincidence that we’ve got these three high carb. Holidays this time of year because we’re wired to seek out as much of that kind of food as possible this time of year and then shove as much of it in our mouth as possible. So no wonder we’ve got these family traditions and holidays and all this where we make all of these foods.

We’re following up on how our bodies are designed. We’re we, are, we created all these holidays We structured them all close together because this is what our bodies wanna do this time of year. So does that mean it’s hopeless? We should just give up. We’re designed this way. We can’t help it.

Just pig out and gain as much weight as possible. No, guess what? Yeah, that’s why I’m here. This does not mean we’re doomed. It does not mean we’re doomed. It just means you need to be more mindful this time of the year and have some strategies in place to avoid this and offset this. So again, like I promised, I’m gonna have three strategies for you to offset this.

And one impractical thing. So three practical strategies, one impractical strategy. So you don’t have to buy bigger pants in January. There’s a reason why everybody in January decides it’s time to start a diet. I know it’s a new year, but it’s also just after these three high carbs stuff, your face as much as possible, holidays gained a lot of weight and we don’t need to survive the scarce season.

So the reason our bodies are designed this way, let me cover that. The reason our bodies are designed this way is because. For most of human existence, food was pretty scarce. And food grows in the summer and in the fall is when all these plants start to deposit their sugars in their roots. It’s when things like apples are ripe is in the fall, right?

Them you get all the squashes and the sugary parts of the plants and things like that are all ripe in the fall And. . That’s when food is most abundant in nature, and that is when we are designed to start to eat as much of that as possible. And then we went through the winter. And winter is typically when food is the most scarce for animals and humans on this planet.

Again, not now, but for the most of 200,000 years that humans have been on this planet, food has been really scarce . And so this is the way we’ve been designed over that 200,000 years is harvest the food in the fall and eat, shove as much in our pie hole as possible so we can gain as much weight and make it if we can live through the winter on the fat that we’ve accumulated on our body.

Now for animals, this works well because they don’t have McDonald’s and a Wendy’s and a Burger King on every corner and a Starbucks with 14 kinds of sugary things you can add to your drinks. Also shout out, this is just. My girlfriend, so sweetly, I love the color on this. Sent me this for my birthday, as being in a Starbucks.

She sent me this for my birthday. Cute little drink cup that has a straw on it. And what I have in here is water. And I have an element packet. So L M N T, drink LMNT. Also not sponsoring the show, I think they should though. In here with water, which is a electrolyte packet, it’s primarily salt and a tiny bit of stevia.

This is the watermelon flavor one. I don’t know where that, excuse me, picking something on my teeth. And so that’s what’s in here. But so I use my Starbucks cup for good, not for sugary drinks. Thank you Stephanie for the cup. Very sweet. And. All right, so back on track here. Where were we? Okay, so 47 kinds of sugar you can get in your Starbucks drinks.

And you can gain as much weight as possible very easily now. But unfortunately we’re still working with that. Like our body’s biology is wired this time of year to start to gain weight. How does it know? How does it know? Why is it that even though the amount of food that’s available this time of year for us is the same as it is in January and February and April, why is it that, how does our body still know that this is the time of.

There’s a couple of things that are happening out in the environment by weather and also change of the seasons that your body actually can notice. So one is that the temperatures are getting cooler. Your core temperature in your body is feeling that it’s cooling down. That’s one of the signals that your body recognizes.

And also the daylight hours in the day are getting shorter. Those are two primary reasons that your body knows, oh, this is the time where we need to pick out. And so those cue. Correlate with increased appetite more commonly over eating. And oh, it just happens to coincide with these three holidays I just mentioned as well as to why we start to overeat this time of year.

Right? Is this all starting to make sense, becoming very clear? You also might start to feel a little hopeless oh my gosh, are we doomed? Is there anything we can do? I can’t make the sun shine more hours and warmer outside. All right, , those are the two things primarily that are happening that signal to our body that this is fall and it’s time to start to eat as much as possible.

And so are you having trouble this time of year? Are you feeling like you have more cravings? Part of it is these high-carb foods are everywhere you look in the grocery store, but we’ve put them there. We’ve designed them to be there so that we can overeat them. So maybe you do feel like this is harder time of year To my tips.

Three Things You Need To Do Right Now

All right, so the three things you need to do right now if you don’t wanna buy bigger pants of January. If you want to keep strong and steady on your healthy eating plan, one thing is you want to do light therapy. Two, you wanna warm up that core of your body. And three is the foods I’m gonna mention that are gonna help nourish your body and satisfy your nourishment needs without filling up on extra calories and carbohydrates that just make you gain weight.

And then I’m gonna give you bonus number four, which is the one that’s totally impractical, but it’s the finest one, and I really think you should consider it . So number one light therapy. This is what, so I recently moved, a couple years ago, I moved from Seattle, Washington, which is Northern Latitudes have the most trouble with this.

Also, like if you’re on the bottom half of the planet as well, and you’re in the very southern latitudes, not this time of year but six months from now when your seasons are opposite of ours, you have the same challenges. And actually, I would wonder, I’m gonna reach out to. I have some business acquaintances that are in New Zealand and Australia, and I’m gonna ask them if they have springtime, really carby holidays that they struggle with.

So I’m gonna do some intelligent work, some intelligence gathering here for you all. So I. In Seattle, northern latitudes. If you live in the northern latitudes, it is much more challenging because you have more of a stark contrast between the summer and the fall and winter. And so you’re gonna have much cooler temperatures than where I moved two years ago, I moved down to Phoenix, Arizona.

We have much more temperate. I know a lot of people think that it’s like an oven down here and it’s a thousand degrees every day. It’s not true right now, this time of year. December 1st is when I’m recording this. We’re going live. It’s 70 degrees today. It’s very comfortable. I’m in short sleeves, I’m wearing pants, I’m all dressed up.

That’s Arizona. Dress up is wearing pants, and it’s very comfortable. So the farther north you are, the farther south you are, the more you’re gonna struggle with this. And Light therapy is where, and I did this when I was, I lived up in the Seattle area, so light therapy is, you wanna buy a specific type of light box.

There’s a bunch of different brands. You could just Google this, look it up on Amazon, but you wanna find one that has 10,000 lux and L U X is the brightness of the bulbs that are in there. It needs to be 10,000 lux or higher. That is the research proven brightness of light that you need in order to get this effect and the research therapy.

Shows that you wanna do this for 20 minutes first thing in the morning. However, when I was there, what I found worked best for me was to actually just have it shining in my eyes all day long at my desk. And If you have a job where you can actually, if you’re at a desk and you can have it on your desk shining into your face, that’s great.

Otherwise, if you’re something where you can’t have it shining on you, you’ll want to use it first thing in the morning, maybe in your bathroom or as you’re en enjoying your coffee in the morning, something like that. The key is that it needs to be shining straight into your eyes. It can’t be shining off to the side, it can’t be behind you.

It needs to get in your eyes. And so that’s how the. Whatever sensors in her body get stimulated that it’s bright and it’s sunny and it’s not fallen winter and it’s not time to eat as much as possible. Okay? So the number one tip is to get a light therapy, a therapy light box. And again, you want for look for 10,000 lux.

There’s countless brands that you can get that, that serve this. So again, the key is that 10,000 lux. That’s the brightness of the bulb or the bulbs in there. And again, you can do, research shows doing it 20 minutes in the morning. Prevents seasonal effective disorder, which is the depression that goes along with this.

But I found for me, for best mood, and again, experiment for yourself and see what works best for you is I had it shining in my face all day long during the fall and winter, and. The number two tip is gonna be about warming up your core. So remember I said that the outside temperatures or the other thing that’s triggering your body right now to crave and consume and eat as much as possible.

So warming up your core of your body with things like a sauna. And this is gonna be more than just taking like a hot bath. This is gonna be traditional sauna, like a steam sauna, but also infrared saunas are really good, shown to. Heat up the core of the body and you can, these are things you can buy in your house.

You can go places that have them. So I know a lot of the tanning beds in the north actually have these. You can go in and sit in them, so monthly membership and you can go use the infrared sauna a box thing that they have, and they’re very comfortable. It doesn’t get, doesn’t feel as hot on the external skin as a traditional heat or wet sauna.

And it is penetrating your skin and it’s heating up on the inside. It’s not heating as much on the outside. So if you find that a traditional sauna is just too much, you can’t take it, then the infrared sauna may be your friend. Infrared sauna is also. Been shown or it’s theorized to speed up metabolism as well.

This may be part of what’s going on, right? So our metabolism is speedier In the summer when things are warmer and perhaps infrared heating up the core of your body is also. Part of what is simulating that summertime and it’s not time to pick out and eat too much. So my number three tip is then gonna be about the types of foods you want to eat and the types of foods you want to avoid. So in general, I’m gonna recommend to most of my clients that they avoid these foods all year long.

Sticking with your low carb diet, avoiding, sugary things, pasta, bread, grains. All of those things. Tortillas, corn, that kind of stuff. Avoiding all of that stuff year round, and especially this time of year, because again, if you consume those things, your body right now is wired in primed to eat as much of those as possible.

So you’re gonna crave them, you’re gonna be obsessed with them. You’re gonna not be able to limit the amount. You’re going to overeat them, and your waistline’s going to expand and you’re gonna feel pretty uncomfortable. The other thing to go I didn’t mention this yet, but these three high carb, sugary holidays that we have back to back this time of.

Do you also notice that how rampant flu and cold and viruses are this time of year when you consume high sugar, high refined carbohydrates, it suppresses your immune function. And it’s probably no wonder then that we’ve got these three high carb, sugary holidays followed by flu season. Maybe it’s just sugar poisoning season.

I don’t know. Alright. What are the foods? Okay, so I mentioned what to avoid. You wanna avoid actually the things you’re gonna, you would crave. Now the clients I’m working with, we teach them tricks and tools to avoid cravings and so they shouldn’t be having these cravings, but these are gonna be the foods you often crave this time of year if you’re not doing the other two things I mentioned, which is heating up your core of your body and using the light therapy.

And so avoid process refined sugar carbohydrate. Those things just aren’t doing any good for anybody’s health. You wanna focus on, Protein rich foods, that should be the basis of each meal. And I’m gonna lean in. So I actually a fun fact, I used to teach at a school in Portland, Oregon. That was a really cool certification they offered.

That was in Western Nutrition and also Eastern Nutrition. So they brought in Chinese principles. to their nutrition. I taught the western side of the classes and then the other, one of the other instructors taught the eastern side. And I learned so much really cool stuff about how Eastern Nutrition looks at Chinese nutrition, looks at things that nourish your body.

And so this is actually pulling from that. So you wanna go for slow? Foods this time of year. Slow cook, slow cooked. So heat, you want those warm foods. That’s why we crave things like stews and soups and we want roasted veggies this time of year. Slow cooker or pressure cooker for your meats. So they’re soft and tender and they’re well cooked.

That’s gonna be ideal, especially leaning into the red meats as well, because those are gonna be the most nutrient dense. Your what are they called? Peter Ballerstedt.. Said, what are they called? The Ruminati. So you want like lamb and beef and buffalo. What else is in that category? Are goats ruminants?

I think goats are ruminants. Anyway, so ruminants. red meat, slow cooked or pressure cooked, instant pot, those types of meats are gonna help you get the maximum nutrition out of those. Meats right now. And when you slow cook, you instant pot cook those meats, it actually helps break down the tissues so much that it’s much easier to get the minerals out of there.

So there’s the western side of why this works. The eastern side is you want those heat cooks. So as you’re thinking about heating up the core of your body, you want to think about the foods are also gonna be heating up. The core of your body as well. So again, this is why we crave more warm foods, the time of year, and you want to do cooked veggies as well There’s a reason why salads don’t sound as good in the fall and winter as well.

Cooking Your Vegetables

Cooking your vegetables and also cooking them to death. Do you remember a time when we told people like, oh no, you wanna have raw everything. That’s the healthiest way to eat vegetables. It turns out that’s not true. Actually, the more cooked vegetables are, the more. Easily we can assimilate the minerals that are in there.

And so this is the theme of the winter. The fall and winter is maximizing nutrients and maximizing minerals that you can get from those foods. And so cooked veggies, think about roasting, tossing in some kind of oil or fat, and then roasting them, the oven even boiling them and pureeing them into soup.

Think of like mushroom soup or cauliflower or broccoli soups. Cooking them, maybe roasting them first and then peering them into a soup. Those are gonna be ways you’re gonna be able to get maximum nutrients, and that’s also gonna be that Chinese medicine approach to warming the core of your body. These are considered warming foods.

Again, I’m not gonna go totally into the depths of it, but that is the basis of how they look at cooling or warming. I forgot the other terms for foods. So that’s the secret to. The foods you want to eat this time of year want to be ones again, low carb. This is a keto show after all.

So boil ’em first. Then they cook ’em in a pan with some fat, and they cook ’em for a long time. And then you finish it with a little bit of vinegar, which also helps break ’em down and helps our body start the digestion process. So cooked greens this time of year too. And also, the other thing that’s gonna be warming to your core is gonna be spicy things.

So spicy food, add some spicy spices in there. There’s a reason. Chi tea this time of year. Sounds good. Even the pumpkin spice craze. There’s some warming spices in there. And also think about spicy things, so chili peppers, chili powder, and cayenne, whatever else. What else is spicy? Maybe a little bit of sriracha sauce, hot sauce.

Frank’s hot sauce. Have you ever made homemade buffalo sauce before? 50% Frank’s red hot, 50% butter. So easy ma. Just warm it up in a pan or the microwave. And you’ve got frank’s, you’ve got buffalo sauce. Put it on chicken, put it on anything. It’s really delicious. But also, that’s another way of heating up your core this time of year, is those spicy foods.

All right. You got some ideas of what you might make for dinner tonight or this week, or this next week. Lots and lots of new possibilities here. If you feel like you’re getting bored with food, here’s a bonus tip for you. If you’re getting bored with food, think about all the different types of proteins you like.

Think about all the different ways you can cook it, the different cuts of them. And then add one, one spice to it and one vegetable. You literally could not eat the same meal the rest of your life and have a different meal every single day. Every meal and not run out of combinations that are low carb. So there’s no reason to be bored with your food.

All right, so I promised you three practical things you could do right now to offset our body’s tendency to want to re, to gain a lot of weight this time of year. And I promised you one. One, impractical one. So here’s the impractical one. Guess what? Move . Move your entire household and your body to a warmer location.

Go closer to the equator. People that live close to the equator don’t have this tendency to gain weight in the fall. In the winter, the foods are different there. They don’t have a lot of these root vegetables and other things. Seasonal foods that are very high in starchy, sugary carbs. They maybe have a lot more fruit there, but they also don’t have this tendency to overeat at this time of the year.

the length of the day is the same all year long, and the temperatures are pretty moderate all year long. They don’t have big changes. So move. That’s one of the reasons, one of the reasons that I moved to Phoenix, Arizona, from Seattle is the climate. And so if, like I said, I promised one impractical, one totally impractical, right?

But this is also why a lot of people take a vacation this time of year to a sunny location. They and I think I see this a lot January, February, March, probably are more common that people go to those sunny locations closer to the equator because they can only take so much of this, eat as much as possible and hibernate and not move.

All right, so what do you think of that? Next episode, I’ve got a special bonus episode this week. Typically we’re live on Thursdays, 4:00 PM Pacific. That’s sixth Central, seven Eastern. If you’re listening to the recording, they live on Forever out there on the podcast world, wherever you listen to podcasts.

But this week I’ve got two episodes for you. I’m doing a bonus episode on Friday. We’ll be doing it live at, oh, what time is it? It is at 11:00 AM Pacific. That is one central. Two Eastern, and this is going to be about anxiety, food, and your weight with my good friend Katie McKenna, who is a certified nutritionist and a licensed mental health counselor in Washington State.

And we’re gonna be talking about what is anxiety? What are some ways that we can manage anxiety, reduce it, reframe it. What does it do? Why is it, why do we have anxiety? We’re gonna talk about how anxiety affects the foods that we. And vice versa. We’re gonna talk about how what you eat affects your level of anxiety that you experience.

So don’t miss that episode. And if you’re listening later on the recordings look for that releasing soon. So today’s episode, we talked about the seasonality of weight gain. Why is it that we crave and overeat? Why we put three high carb, overeat, holidays in a row, in, in the us. wire bodies are designed this way to try to help us survive the winter when food was scarce.

But guess what? We got too much food. And I gave you three practical things to do. One totally impractical thing to do. But you know what? So many people from Seattle have been moving to Phoenix over . I’m not suggesting everyone moved to Phoenix, but also a lot of people moved to Arizona and Texas over. Oh, in Florida too.

So there’s a lot of people that took the opportunity to be able to move. So that’s my impractical one. And so if you like what you heard today and you’d like to get more personalized support for your keto journey, if you’re looking for a keto coach near you, I invite you to check out my website, keto Carole.com.

Let me put that up on the screen here for you. Check it out. If you haven’t been my website yet, I’ve got my personal story on there before and after photos. People love those. I’ve got a lot of stories of my clients’ success stories and so much more. So if you wanna check out my story, it’s remarkable.

Cuz after three, three degrees, five years in school, a hundred thousand dollars in student loans. Oh, and that just keeps going up. I still didn’t figure this out until a really bad car accident. Okay? So go check out my website, KetoCarole.com. Read my story. If I work very closely with my clients and I only open up 10 client spots per month, that’s how exclusive the work is that I’m doing with my clients.

So I work with people by application. I wanna make sure that it’s the right fit, that I can help you, and that I’m the right person for you. So again, if you’re ready to stop messing around, If you’re ready for the next chapter of your life where you are the best version of yourself, I invite you to apply to work with me.

Visit my website, KetoCarole.com. Carole has an E on the end. It’s a very fancy French spelling and see if we’re a match. And remember, if you enjoyed the show, help us grow and we’ll help you shrink. So that’s all for today. Thanks. I’ll see you next time. Bye now.

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End Emotional Eating | KCL55

Go to Episode 1 | Previous Episode 54 | Next Episode 56

Easy Techniques to Stop Emotional Eating so that You Can Stick to Your Keto Diet

Join Carole as she chats with Randy Webb, clinical psychotherapist and hypnotherapist about techniques to help ease overwhelming feelings, so that you can move away from using food as your only way of coming with emotions and stress and end emotional eating.

Randy will be teaching us about:
1. Butterfly Hug: a technique developed by therapists Ignacio “Nacho” Jarero and Lucinda Artigas to help traumatized children get reoriented right after a hurricane in Mexico.

2. Safe/Calm/Magical place: a technique developed by trauma therapist and innovator Francine Shapiro that helps you to be present with all your senses and then tapping yourself to strengthen your affirmations and gifts.

3. Emotional Freedom Technique: a method probably derived most from the first evidence-based energy therapy called Thought-Field Therapy by psychologist Roger Callahan which involves tapping at various points or energy centers or meridians in the body while making affirmations.

Carole will also share the details of her program, The Pathway to End Emotional Eating, so that you can end emotional eating, without spending years in therapy, and stay on your healthy keto eating habits.

 

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Submit your questions for the podcast here.

Transcript:

(Transcript provided by Descript)

Do you struggle to stick with your healthy eating habits due to emotional and or stress eating? Do you wish you had a magic wand you could just wave and eliminate emotional eating? Would you like to learn about some easy ways to cope with overwhelming feelings, emotions, stress, and even trauma? Guess what? This episode you should probably turn out now. No, I’m just kidding. This episode is for you. Wouldn’t that be cruel if I’m like all those things we can’t help? No, that’s what this episode is all about. I’ve got a special guest here. Stick around. You’re gonna learn three easy techniques to release.

Overwhelming feelings, emotions, trauma in the body with our very special guest, Randy Webb, psychotherapist and hypnotist. And I was teasing the other day about how people are terrible introducers because they say the name up front, and so as you’re supposed to hype it all up, and then you say their name is the last thing.

So this is what we do in comedy, right? I’m supposed to say all these great things Randy’s, or see, I’m not supposed to say your name. I did it again. Three techniques to release trauma with my very special guest, psychotherapist and hypnotist. Randy Webb. There we go. That’s how you’re supposed to do it. Hi Carole. I guessed her already. Shelly, I’m so glad you’re here. Hi, Shelly. Yeah. Anyone else watching? Give us a hi. I can see that we do have people watching live. And go ahead and tell us hi, where you’re joining us from, join the show. This is Live and Interactive. The reason I do this live is cuz I love the interaction.

I also, I like it not perfect. Okay. I wanna get information out there in an easy way for me. This is not a polished podcast, I’ll tell you right now. So again, there’s two reasons why I like to do it live is that it doesn’t have to be perfect. It takes less time and effort to do this for me cuz I love to talk. I just, I love to talk to people and and then also we get to have the interaction with the people that are watching. So we’ve got somebody else our Facebook user, Facebook group that’s for Baltimore. One of the weird things about Facebook is you have to allow us to show your name on Stream Yard.

So there’s a way you can allow that within the. Within the Facebook group or within the, whatever the comment says there. But you could also just tell us who your name is and then I’ll probably recognize you. And we’ve also got Jennifer joining. Hi Carolyn, Randy joining from Pennsylvania. Woo. I’ll look at this. We’ve got three people watching us. Love it. Love it. Okay. I know Jennifer’s always telling me, she’s like, when is your next episode coming out? I can’t wait for more. So I’m so glad she Got it here live. All right.

End Emotional Eating

Join Carole as she chats with Randy Webb, clinical psychotherapist and hypnotherapist about techniques to help ease overwhelming feelings, so that you can move away from using food as your only way of coming with emotions and stress and end emotional eating.

Welcome everyone to Keto Chat Live. I am your host, Carole Freeman ,have a master’s in nutrition and clinical health psychology. I am a certified clinical hypnotherapist and a board certified keto nutrition specialist. But, More importantly, I specialize in helping women 40 plus follow a keto diet for sustainable weight loss. And the medical disclaimer here, this show is meant for educational and entertainment tongue, tire, tongue tied purposes only.

Apparently there’s the entertainment part entertainment purposes only. It is not medical advice nor intended to diagnose, prevent, treat or cure any condition whatsoever. If you have any specific questions or concerns related to your specific needs, specific medical conditions, what Try saying 10 tongue twisters. And I think cures everything. No, seek out the help of a qualified healthcare professional. And alright. Welcome Randy. Okay, let me tell, let me do a little bit more of Randy’s intro. And if you have watched us live before, this is a repeat episode, but if you’re listening to just the audio only this Future podcast, it’s fresh to you.

But the audio we did before. Frankly it was garbage. So yay, I get to have Randy back and do this again. The things that he’s gonna teach you today are just, they’re so easy, so powerful. They help with stress as well. So not just emotional eating, but just if you’re feeling overwhelmed and stressed. And it turns out that I always have him as a guest, when I personally need it. So I hope you get value, but this is what I need today. Everyone. . And I actually, I know Randy because I went to a school at Bastyr University. I graduated 10 years ago now, and I did a double master’s in nutrition and psychology at the same time.

Part of my degree was that I had to get, do an internship. And so I met Randy because he was my supervisor during my psychology internship. And we’ve been friends, I guess now for 10 years. Wow. I can’t believe it’s been that long. And finally, enough is that, I met Randy in the Seattle area. He’d moved from Phoenix, and shortly after moving to Seattle, he went back to Phoenix. But we’ve since switched places, I actually fell in love with Phoenix, going to visit Randy every year in March, getting away from the rain and depression in Seattle. And during the pandemic I decided to move to Phoenix and Randy had relocated to Portland, Oregon area at that time.

So we joke now about how our weather has switched. So you’re getting how many days of no rain and 90 degrees this weekend in Portland?

Randy Webb: Yes. It’s been pretty dry, just a little rain since mid-June. And it’s supposed to be nearly 90 again, 90 again this weekend. And they’re wildfires and it’s smoky and it’s super dry. It’s very strange looking. Oh,

Carole Freeman: so instead of the haboob, you get the smoke. And then let me look at the weather here. So we should. , oh, you’ll, oh, you’ll get a kick out of this Sunday. Our high is supposed to be 78 in Phoenix and 37% chance of rain, which means it’s gonna rain . And we’re having apparently record rainfall in Phoenix this year, and the northwest is drier than ever. Apparently pretty soon we’re just gonna swap climates, , it’ll be, and ironically, Randy loves rain, and you move someplace that doesn’t have rain. And I moved away from the rain, and that’s all I’m getting right now. .

Randy Webb: Strange things happening. Oh, alright. Very topsy turvy .

Carole Freeman: Alright. I should get back to the written stuff I’m supposed to be reading now. Randy Webb has a lot of initials after his name. M a m c l M H C. He’s a psychotherapist of 26 years trained by the Milton h Erickson Foundation in clinical Hypnosis and strategic therapy. A master trainer in neural sequential model in caregiving and has worked as a volunteer trainer of EMDR therapy is a certified Adobe captivate, activate captivate. I didn’t bring my glasses. Captivate specialist and currently works for both Shion Consulting LLC of Phoenix and as a technical trainer. specialist Technical training specialist for Washington State Department of Health in Olympia, Washington. So welcome Randy to the show officially.

Randy Webb: It’s a delight to be here again, Carole.

Carole Freeman: It’s fantastic.

Wonderful. Thank you for our viewers here. Alright, so we’re gonna go over three different techniques and I love this last time cuz I immediately went and taught it to my To my ladies. I went over coaching calls and it was, it’s all the synchronicities I love, right? Like I said, how I forget all of these in my own life have a lot of stress. And then I’m like, oh, that’s right. How did I forget these? And then they literally, these are so easy to learn and immediately implement that you all can go and teach this to somebody else immediately with no training besides just watching us here. That’s how easy they are. Extremely effective. I promise if you do them along with us today, you’re gonna feel, oh, just so much more peace and ease and calm.

Just thinking about them. I already feel, calm and easy. So we’re gonna do something called the butterfly hug. A the second one is a safe, calm, magical place. Number three is an emotional freedom technique. Let’s see, as far as like the third one is the more complicated of them, but still very doable as well.  And the nice thing is that, If you’re listening to the podcast of this, you can save this recording and listen to it and do it along in the future. So listen to this as needed.

And if you’re watching the video of this, you can just bookmark this as well. Like it. And if you’re on YouTube, go ahead and subscribe to future notifications and that way you can refer to this in the future. So very easy. But if you forget them put a reminder on your calendar for about a week from now and put this episode in there and, because I guarantee you’re gonna need it again and you’re gonna forget. Alright, so Randy, tell us a little bit about, so let’s start with a butterfly hug.

Tell us about the, how it was developed and how it came to be.

Butterfly Hug:

Randy Webb: The butterfly hug, like all three techniques we’re gonna show you were the result of one of those situations where, Difficulties are kinda like the mother of invention, so to speak. And in the case of the butterfly hug, some trauma therapists who actually were trained in a number of different methodologies, including EMDR therapy, were helping families and individuals in me near in Mexico and after a hurricane Pauline, in the eighties, I wanna say was the late eighties. These two practitioners who were based in Mexico saw these children who were separated from their families.

They were disoriented people, in a really serious hurricane, people can get disconnected from each other and get lost. And based on the learning they had about the beauty of helping people get still and applying some sort of stimulation like we do in EMDR therapy, they gathered the children together and to help them feel centered and relatively less traumatized or to, or maybe a better way to put it, is just help them cope better with this very disorienting experience of all this destruction and people being disconnected and lost from each other, even if temporarily Lucinda Aga and Ignacio Jdo, or Nacho Jdo, as they call ’em, both of them psychologists, gathered the children together and they said, we wanna show you something.

Also Read: Sleep, Satiety, and Keto Diet

So first, as we oftentimes do with a lot of these techniques we use and all these trauma therapies, the these very simple to use techniques oftentimes start with breathing. So where they started is they ask the children to just. Gathering together, think we’re getting that kind of support from being in a group. And so that’s where it came from. And so that’s the origins of it. But there are many techniques like that used in all the trauma therapies to help people just start to get centered. So if you would like, I’ll go ahead and demonstrate the two parts of it.

Carole Freeman: Sounds great. Please do.

Parts of Butterfly Hug:

Randy Webb: Outstanding. Now, the purpose of this, besides what I’ve already mentioned, like a lot of these techniques, if you ever do any kind of trauma therapy or any kind of trauma work, you’ll see that oftentimes the idea behind this is we have some idea neurologically, is that when you help people get in touch with themselves and get in touch with their bodies, start to notice their breathing, notice their emotions, be the observers of their thoughts, it increases the chance that this most human part of the brain.

The prefrontal cortex is, Bruce Perry says, for example, is open for business. It increases the chance that you’ll gain some clarity. You can do some problem solving. And so in the case of the butterfly hook, the first part is to breathe by moving your diaphragm. And there are all kinds of different breathing practices aren’t there, whether you’re practicing Tai chi or yoga or meditation or chigong or any number of other practices.

You can do all kinds of things and I’m gonna show you some variations with that. But the first piece is to fill the belly full of air in such a way that you’re making the diaphragm move. So you’re not, when you’re anxious, you might notice that you’re breathing in a shallow way, , you may not, you may or may not be aware of it, but you may tend to do that. And what this is doing is actually choosing, there’s something very powerful and therapeutic about you choosing something. Isn’t that interesting? So the choosing to fill the belly full of air and you can do things like count the number of seconds you’re breathing in and then holding and then counting the number of sec seconds you’re breathing out, you know you’re exhaling.

You can breathe in through the nose and out the mouths. You can put your tongue behind your top teeth when you’re breathing in behind your bottom teeth. When you’re exhaling, all of these are designed to do something similar. You increase the oxygen flow, you’re giving that nervous system of yours, a chance to be still to the power of the pause, increases the chance that you’ll gain clarity about what is needed.

There are all these incredible benefits besides just simply getting more oxygen. For example, you might breathe in. And you can do all those other things if you want to. The counting, the putting your tongue behind the top teeth, behind the bottom teeth when you excel. You can do all those things if you want to. But that’s the first piece. And then what Lucinda and Nacho did is they asked the children to employ the butterfly hug.

This one part breathing and one part, dual alternating stimulation is the technical term for it, or bilateral stimulation. There’s something beautiful about bilateral stimulation. So whether you’re walking or dancing or playing an instrument or playing drums or cycling or jogging or hiking, dancing, we believe, seem to have similar therapeutic effects. In this case, what they ask the children to do is to make a butterfly with their hands. Just have your hands going towards each other until the thumbs meet, until it makes a butterfly. Then place that butterfly. Roughly here on either side of your sternum, know where your collarbone might be. And slowly while doing that diaphragmatic breathing, that deep breathing, slowly tapping.

There is no limit as to how long you can do that if you prefer, because for any number of different reasons, this may seem like it’s getting in the way . And so instead, if you feel more comfortable, just place your hands over your shoulders like this or over your upper arms.  And hopefully the air is cleaner where you are than it is here in western Oregon and western Washington.

Carole Freeman: I’m as you’re going through this motion too, I’m noticing that it parallels, a parent’s natural. When you wanna calm somebody you do this slow pat. So there’s something innate about that, that we do know as calming and soothing to pat them rhythmically.

Randy Webb: There’s something beautiful about rhythm and we are seeing Bruce Perry and other people who study child development, who study attachment who, and I work with caregivers.

I educate caregivers and foster adoptive parents. And we are seeing some of the effects of the pandemic where people weren’t getting enough of that rhythm that helping them co-regulating. And it’s very powerful, that touch that proximity. The offering rhythm is a very healing and powerful thing. And one thing that we find is that when people don’t get enough of that, they’re more likely to be impulsive and attempt to self-regulate in ways that are not quite so healthy. They’re more impulsive.

Carole Freeman: like overeating, highly processed foods.

Randy Webb: Exactly. And we see evidence that when people are not present, they’re not mindful, they’re not getting enough of that rhythm, they’re not giving themselves enough of that rhythm, enough of that mindfulness.

The power of the pause, the prefrontal cortex doesn’t work as well. And it’s the executive function. It helps you delay gratification, helps you see the bigger picture and helps you plan. It helps you follow through. And if you have anything that’s overly stressful and is not resolved, you’re much more likely to go to a quick fix on multiple fronts than of course that would obviously, I’m not a nutritionist, but I would very well suspect that a person’s much more likely to engage in eating patterns that are not healthy.

Carole Freeman: Yeah. Who feels better? Just already give me a thumbs up emoji. Give me the heart one, the reaction, or just give me a yes in the comments of you feel it already and we’ve just begun. That’s just number one .

Randy Webb: And there’s so many, oh, there’s so many you can use.

Carole Freeman: Next let’s let’s go to the safe, calm, magical place.

And I, during my graduate program, during one of the summers, I did take training in hypnosis. And so this was one of the techniques that we learned in helping people get into that hypnotic state of deep relaxation was going to this safe, calm, magical place. I have. Experience with leading people through this one. But this is Randy’s time to shine. So I’ll let him him walk through. So Shelly’s reporting that she’s feeling very, it’s very calming. Oh, wonderful.

Randy Webb: Yeah. That’s outstanding. Safe, calm place. Safe, calm state. Uh, Safe, calm, magical place. Happy place. Gets called a lot of, and people make, you’ll hear it in pop psychology and in pop culture.

I think he went to his happy place. You’ll hear these references to it. And it really is used in so many different approaches and therapeutic approaches where the goal is like the butterfly hug is to increase the chance that the person will focus well, will get centered, get mindful. We’ll have a pause, we’ll have a break long enough to give whoever is in the role of the facilitator, the operator, the therapist. The helper the coach, whatever that role that person may have is to increase the chance that the person start to encounter strengths and values and motivations to be elicited and used in that person’s life, to help that person gain a sense of power, in your circumstances, and you’re more likely to grow and to learn and to be open to newness.

When we help you be in the present, we meet you where you are, we respect your background, your values, your culture, what your motivations are, we’re just simply more likely to find out what those things are, and we can do it pretty efficiently if we can engage in some sort of exchange of information or communication that helps you focus and it may involve relaxation. We’re hoping that you’ll feel safe more than anything else. We’re trying to, we find, and there’s some varis philosophy behind it, but. Safe, calm place is one of those wonderful techniques that kind of embody so much of what Carole’s talking about. And and you can do that great breathing as you do it.

I’m going to I’m gonna give an example of what that sounds like. And there are many beautiful variations based on how each person shows up. You each have a unique nervous system with unique memories and unique experiences. And the job of the helper is to customize it for you. So you, each one of you, even though what I’ll say we’ll see how, what you think about it, you, there’ll be certain pieces of what you’ll That sounds familiar to me somehow. And what if it works really well? Not only does it help you focus and help you get really centered and. But if it works really well, it can help you get in touch with some things that really matter to you and some of your goals and your dreams and your motivations and indications of your values.

So that’s what makes it so among so many things, something that we use in so many different approaches. So what do you think?

Carole Freeman: I’m ready. Outstanding. Let’s go to this magical place. I wanna go to my happy place.

Randy Webb: All right. Okay. So here’s how we’ll start, and there are a lot of different ways we can begin, but I’ll go adding some pieces to it as we go along.

So with your eyes open, or with your eyes closed, or somewhere in between, and invite you to think of a place it can be real or it can be imaginary. Or a combination of the two, and you can think of this place where it feels so good to just be. And as you think of that place where it feels so good to just be, it can let yourself breathe. And as you’re there, you can notice, begin to notice the time of day or the time of year. You can be aware if you’re alone or if there are other people there. And because you’re doing that, you can begin to notice certain colors and shades and the way the light is reflected off certain shapes and textures.

And as you take another breath, you may notice that something invites you to become aware of the sound, and you can hear that sound or those sounds. Some of them nearby, some of them far away, or maybe just some in between the two there for a moment, some of them go away. And new ones may appear. And as you’re noticing the sound or sounds in this place where it feels so good to just be, it can take a breath and notice that something seems to be inviting you to be aware of the smell since you are there observing the fragrances, hints of one kind of smell. Some others, oh, that can feel so good to just notice and observe.

And the more that you notice, , the more you just observe, just letting whatever emotions or thoughts do whatever they’re going to do, it becomes easier and easier to be aware of. Tastes. You can savor those tastes, some of them reminding you of such wonderful tastes of the past. Others, perhaps something you anticipate tasting, or you can just be in the present. Just notice.

Noticing that more and more, feeling the invitation to notice other sensations, some on the surface, some of them underneath. And as some parts of the body are in movement, others are still adjusting, cycling the way they do as your system and systems are observing, doing things with information or just being all of that perfectly in time with everything else you’re experiencing in this place that feels so good to just be. Thoughts of what to do and where to be can be as present to the side, in front or behind with as much or as little as you choose in this moment. And as you’re letting yourself just observe and feel the just wonderful, eternal present of this place, a gift, I invite you to think, to be aware of a word or a phrase.

That would remind you if you were to see it or hear it or write it or to say it. You could remember how good it feels to be in this place. And when you’re ready and you have a sense of the wonderful connection between this word or phrase and this place. Then just allow yourself to tap yourself. You can use the butterfly hug. You can tap yourself on the legs, on the arms, or anywhere you like. If you want to open your eyes and watch me, you can, but you don’t have to. You can rock from one side to the other. You can tap your shoulders just very slowly while breathing and filling the belly full of air. Thinking of that place and that word or phrase that reminds you of how good it feels to just be, just tapping slowly.

Now we’re going to test if a it a little bit. Let’s try it out. Let’s try out your new technique of safe, calm place. Invite you to think of something that might be just a little bit irritating, maybe on a zero to 10 scale, like a one or a two. Something just maybe something that’s been on your mind is mildly irritating or has you worried a little bit perhaps concerned. Allow yourself to just notice that irritating thing that might be mildly stressful. Just notice it.

And then when you have a good idea of what that looks like, feels then think of that word or phrase that reminds you of that place, or it feels so good to just be and just breathe through it now. When you’re ready, you can come back to your present. I’ll count to five. For those of you who might benefit from that, I. Five each time more aware who you are, where you are, and what’s happening. Four more aware. Feeling, the connections between you and that wonderful, safe, magical, happy place. Three.

Allowing more connections while feeling more and more in the here and now and what’s going on. Two, perhaps feeling refreshed, renewed, experiencing more clarity. Maybe a sense of commitment. One. Welcome.

Carole Freeman: It took me on vacation there. Thank you.

How was that? For those of you listening, viewing. If you feel comfortable, share your word or phrase that came up for you. Maybe a little more details of what your safe, calm place looked like for you.

It’s hard to be worked up and high energy after that.

we go into our It reminds me of the Saturday Night Live skit where they’re doing their NPR skits, where they’re like, and up next . Up next. Randy Webb will be leading us through one more relaxation technique. Oh, we, our viewership just ticked up a little bit. Maybe I should use my soothing, calming hypnotic voice more often on this show. If you enjoy this right now,I

Carole Freeman: actually I recorded quite a few hypnosis recordings when I was doing a lot more of that in my work that I was doing with clients and I really enjoyed it. It was really easy for me to get into that voice and that rhythm. And so maybe I should do more of that.

Randy Webb: Wow. Yeah, you sound great.

You sound great. Like a natural,

Carole Freeman: that’s my radio voice. Yes. It was interesting cuz going through the training, it was 12 hour days. I think it was 10, 10, 10 days straight. I can’t even remember now. 10 days, six days straight, something like that. And it was so easy for me to just get in that it was very intuitive to lead people through that.

And the hypnotic rhythm of how you speak to people and, Your eyes open or closed, whatever is most comfortable to you. It was so easy. And then other people were so stilted with the open eyes or closed, whatever you want to do is fine. And I was like, oh, Oh yeah, that happens. Oh, go ahead. Oh, sorry, Jennifer sharing. So relaxed, my safe, calm place was looking up in the sunny sky through the trees. Oh, sounds like bliss.

Randy Webb: Oh, that’s delightful, Jennifer. That’s great.

Carole Freeman: My, my phrase was beachy bliss. And every time I do this, it’s a little bit different, but this time it was taking me back to a beach.

February of this year, I met my friend down in La Paz, Mexico, and she took us to a beach down there. I don’t even remember what the name of it was, but it was just very few people there, not touristy at all, and just so relaxing, perfect temperature. And we put our chairs halfway out into the. Ocean Bay inlet, I don’t know what it’s technically called there and just sat like literally in the ocean, just enjoying it. So that’s where my safe, calm place was today.

Milton Erickson as Teacher:

Randy Webb: Oh, that’s just a delightful, it reminds me this beautiful story that Milton Erickson told when he was teaching his students. And there are wonderful stories about him doing something like that where he would invite couples to think about where they first met, and you’d hear these stories about them being on this lake at the break of dawn, and this just sun reflected off the water, as if it were a sheet of eyes.

It just that sense of the infinity, of something limited like a lake, but it can seem like it’s infinite. So just a wonderful idea just sitting in the ocean.

Carole Freeman: Did one of the couple remember it like that and the other one was like, no, it was rainy and cold and choppy water. It was the worst thing ever.

The sandwiches were soggy.

Randy Webb: was, it Turns out this one story is kinda like that, where the one person remembered. Oh yeah. It was so still and serene and everything. And the other saying, are you kidding me? I was standing on the, when we first met, I was standing on the side of the lake beating the water with a fishing pole cuz they didn’t wanna be there.

Carole Freeman: You’re like, that’s where the end began

Randy Webb: and there it is. That’s where the end began. .

Carole Freeman: Oh wow. They say there’s they say there’s three sides to every story, but there’s actually probably infinite sides to every story depending on how you’re feeling when you recall it.

Randy Webb: I think that’s very fair that we get reminded.

All these therapies we’re talking about in all these practices turns out the power of memory is quite remarkable. And so the no doubt Carole, in your own clinical work, you’re working with people. Working with families or couples and you get reminded of the power of memory. Different versions of how things happen. We have more evidence than ever that there’s something pretty powerful about memories informing your expression of your strengths and expression, of your qualities, your internal resources, all those beautiful strengths and qualities you may not have known that you had.

And so exercises like these really wonderful to help you remind, remind you of what those are, and give you a chance to resolve those memories that may be related. You’re not feeling like you have much power over your own life, so it’s really wonderful to do these things.

Carole Freeman: So true. All right as wonderful as that was, we do have one more technique that we wanted to present today, which is the EFT or emotional freedom technique.

Tapping Randy, will you give us a little bit of background on that technique,

EFT (Emotional Freedom Technique):

Randy Webb: Absolutely. So a number of really brilliant people had a lot to do with the creation of what is known as thought field therapy. And so Callahan, Roger Callahan, being one of those people, develop what is now known as thought-field therapy.

Thoughtful therapy is an evidence-based practice, actually recognized by the substance abuse mental health services administration at the federal level as an evidence-based practice. EMDR is one of them too. Trauma focused, cognitive behavioral therapies. Another, there are these wonderful trauma therapies, brain spotting and somatic experiencing and thoughtful therapy is really quite interesting because it has a distinction of being the first energy based, evidence based psychotherapy.

And you say energy based, what does that mean? Some of the ideas behind this, If you’ve ever had any exposure to things like traditional Chinese medicine and thinking in terms of meridians and energy centers, or maybe some of you’re interested in Eastern notions about health and balance the chakras, and so maybe you’re interested in that as well. What’s interesting about thoughtful therapy is it spawned a number of practices that are similar. An emotional freedom technique is one of those, and it’s considered one of the original. Thoughtful therapy really is the original tapping solution as it’s sometimes called, and so it’d be a delight to show you a basic protocol that’s very easy to apply to yourself and like butterfly hug and safe, calm place you can help other people learn them.

It’s perfectly safe, especially since the stimulation itself is so slow and designed to help you be mindful, not necessarily designed to drag a lot of stuff up for us to have to resolve use other techniques. So it’s a very safe, this particular protocol or recipe or set of steps, really very safe to use.

But that’s some of the background around it.

Carole Freeman: Wonderful. And then after Randy shows us this next technique, I’m gonna talk about how do you use these, what are applications for helping end emotional eating? So beautiful. Lead us through the absolutely.

Randy Webb: Routine or the recipe. Absolutely. So emotional freedom, technique, the basic recipe consists of four parts and it’s really has, one part has to do with affirmation and it has to do with tapping.

Apply for Help End Emotional Eating

So just to practice, you might think about massaging here, right around your collarbone like we did with the butterfly hook, where the tips of your middle fingers would probably. You can practice this to start with. Just get used to that and make sure that it feels safe and that you’re okay with it.

You’re not making yourself feel worse. We’re not interested in that. We don’t wanna do any harm. And the other place is you can with either hand tap, what’s called a percussion end of your hand is if you were doing a karate chop, you’d be tapping on that edge of your hand. So you can practice either one of those to start with, cuz that’s, we’re gonna use either one of them. You get to use whichever one you want to start with. And here’s how it works. You start with an affirmation that goes like this as you’re tapping or massaging what are called the sore points. You can do either one. I’ll just use the tapping here for right now and the basic protocol, even though I have this, whatever, and you can think about it, you don’t have to.

Make this affirmation, even though I have this concern or problem or this stressful situation or this challenge, it might even be an opportunity. It might be a good thing, but you’re not feeling quite all right about it. So think about that and say this, even though I have this, whatever the concern is, I deeply and completely accept myself just tapping on this.

You can do this one piece as much as you want, even though I have this concern. You can think it or say it, I deeply and completely accept myself. Then repeat that affirmation. You can be thinking it as you’re saying it. I’m gonna show you, and you’ll get to play this over and over again. You’re gonna tap at the edge of your eyebrow.

Could be on either side with either hand. Heck, you can do both of them if you want. Either way is fine thinking that affirmation or saying it, even though I have this concern. Problem or issue, I deeply and completely accept myself. Then what you do, you go to the edge of the eye, right where the bony part of the edge of the eye is making that affirmation.

Again, just tapping. You can five times it’d be fine, but if you wanna tap more, it’s not gonna hurt you. Even though I have this concern, I deeply and completely accept myself, then go to this bony little crease here under your eye socket. Don’t, we’re not asking you to poke your eye just right at the edge of it, at the bottom.

Even though I have this concern, I deeply and completely accept myself. Then here, even though I have this concern, I deeply and completely accept myself and then here, even though I have this concern, I deeply and completely accept myself and then right at the collarbone, even though I have this concern.

I deeply and completely accept myself. And then right over the side, right about here or so for some of you, that’d be where you might have a bra strap, for example. It’d be about that far down or that far up. Even though I have this concern, I deeply in completely accept myself. And then you’re gonna keep doing it with your fingers.

So you start I’m gonna see . It’s funny to do this backwards. It’s fun. You can start the thumb, even though just tapping at the crease where your nail meets the fleshy part of your thumb on the top side. Even though I have this concerned, I deeply and completely accept myself. And then

Carole Freeman: here, can you, that one again on the, oh, on the side.

Randy Webb: on the side at the edge of the nail. Okay. Uhhuh, even though I have this concern, I deeply and completely accept myself at the edge of the nail on your index finger, even though I have this concern. I deeply and completely accept myself and the middle finger. Even though I have this concern, I deeply and completely accept myself.

Skip the ring finger and go to the pinky. Even though I have this concern, I deeply and completely accept myself. And now for the third part, it’s called the gamut point. Here we’re gonna go between the ring finger, this crease down here, between the ring finger and the pinky and tap, right? So just tap that.

Okay. Close your eyes. Open your eyes. Look hard down to the right, to the floor. Continue to tap. Look hard left down to the floor. Okay? So you’re not necessarily af affirming. Roll your eyes in a circle in one direction. Roll your eyes in the opposite direction, all while tapping this point here. Hum. Five seconds of the song

continue tapping. Count from one to five Uno, dos, I’m thinking in Spanish. Uno, dos, tres, quatro,

hum. Five seconds of that song again,

it could be any song.

Carole Freeman: We’re gonna have to pay royalties to Michael Jackson

Randy Webb: Then take a breath

and see how you feel. For those of you who love numbers, maybe on a zero to 10 scale, you think, okay, we’re zero. As I feel neutral, or I don’t feel any disturbance, I feel okay. I feel very centered. Zero all the way up to 10 if you’re still feeling stressful. Repeat, wash, rinse, repeat. You go back to where you were before.

Even back to step one, even though I still have this concern, I deeply and completely accept myself. So as you’re watching this video, again, you can practice, you can go through that cycle, that pro, that protocol, or that routine as many times as you need until it feels like, whew, now I’m centered.

That’s emotional freedom technique, the basic recipe.

Carole Freeman: Okay. I remember reading about this probably in the nineties and being. In a book back before we had the YouTubes that we could look up stuff, how to do it. And I was just like, I was so worried. I was like, I don’t know if it’s here or it’s here, or it’s here or there.

And I was just like, all right, I guess I can’t do this. , how important is it to get the exact right spot?

Randy Webb: No, I don’t think it’s critical. Okay. If you’re doing acupuncture, it’s really important, but if you’re doing this, yeah, probably. Yeah. You don’t have to be perfectionistic yet. .

Carole Freeman: Oh yeah. If you’re doing acupuncture, those people are trained to know the body points.

Exactly. So Shelly sharing that this made made her feel sleepy, I wonder if that means maybe Shelly needs rest.

Polyvagal Theory:

Randy Webb: Shelly. That is such a beautiful insight because Steven POEs, who’s the person credited with the development, what’s called the polyvagal theory, has said, that when your parasympathetic nervous system kicks in, maybe you’ve been getting some clarity, you’re resolving some stuff, and people will oftentimes kinda, they’ll get they’ll describe feeling really sleepy.

And one thing we get with all of these techniques related to, especially certainly related to trauma, is you likely gain a lot of clarity as to what the body is trying to tell you. Beso Vander is right? The body keeps the score, body has the last word, and it starts telling you, Hey, maybe you need some rest, maybe you need something.

Maybe you’re thirsty. Maybe you’re not getting proper nutrition. So oh yeah, you’ll get lots of clarity doing these things.

Carole Freeman: And whatever phrase I’m guessing comes up for you, you can use any kind of alternate affirmation. Correct. You don’t have to say that specific thing.

Randy Webb: Oh, no. You don’t have to. In fact any affirmation is really powerful.

It could be, I’m gaining clarity, I’m expressing self-love. Little by little. I feel a greater sense of my power. More and more I honor my body. I will give my body who it needs, and oh, absolutely. Your affirmation could be anything you need.

Carole Freeman: Yeah. I am a worthy person.

Randy Webb: I’m a worthy person. I deserve love.

I can give myself happiness. Oh yeah.

Carole Freeman: Absolutely. Shelly says, cool with three exclamation points. I think with three. That’s excellent. Awesome. Permission to sleep granted Shelly . Oh. And so you talked about that being a what’s the phrase that’s valid, considered research, not research based.

Forgot the phrase, evidence based. It’s practice. Evidence based practice. So can you talk a little bit about, cuz you said it was an energy field technique. How much of it is, energy? Woo. Chinese medicine to some people seems like it’s woo even though it’s been around for I don’t know how many million years.

How much. It’s something they validated as energy field versus just a distraction technique. And even if it’s just a distraction technique and it works, that’s great. Do you have information to share about that? Is it all placebo?  there something more to the specific points that we’re tapping?

Randy Webb: It’s a really good point. It is interesting. It looks like one factor is what does the person who’s practicing believe about it. So if you have a sense that is helping you notice the energy in your body or you’re noticing your own sensations and what emotions go with them, or you have a sense that.

It’s mainly distraction or if you have a sense that maybe what’s making this whole thing work so well is you concentrating really well or giving yourself a pause. There’s so many different pieces to it. And in fairness to SAMSA, the Substance Abuse Mental Health Services Administration and their National Registry of Evidence Based Programs and practices, when they were researching these things, they were really looking at outcomes, maybe more about the outcomes than the process itself.

And you say why is that important? Because even though it was the first energy methodology that was considered evidence based by that research group Maybe for them it’s not necessarily so important as to whether a person even believes in all of that or those potential associations they make.

It’s more like some sort of eastern way of healing, but it seemed to get really good outcomes and as it is with a number of other practices we see is that some of these things, frankly, like even with EMDR therapy, we have a set, it’s a very robust, very strong evidence based practice with 35, 34, 35 random controlled trials showing that it’s very effective and yet the model of it, the adaptive information processing model really is a number of hypotheses.

It’s kinda like you’re nervous system, even the neuro sequential. That Bruce Perry talks about. Incredibly beautiful model, but it’s a model. And so I think that’s a really great point, and it really of comes down to, is it working for you? , and you may or may not say, oh, that seems really woo to me.

Okay, whatever. That doesn’t really fit my worldview. But if you find that the practice is helping you get the results you want, then you get to be the final judge as to how much of the model or the philosophy behind it really matters to you. Is it really working for you? Ultimately I think would be fair to a lot of people.

Carole Freeman: It reminds me of an answer one of my professors gave me when I was getting my psychology degree, where I said how exactly does this work? Like, how does it help people get better? And he says yeah that’s a really good question. There you go. And that was his answer.

Randy Webb: it’s two things come to mind, Carole.

One of them is if all of you, and maybe some of you have familiarity with this, and this is not to, I’m not trying to play a physician anyway. I’m not trying to be a psychiatrist. I’m just saying if you look in the physician’s desk reference, if you look in there and you look at the explanation of the mechanisms of how any number of very commonly prescribed medications work, you are going to oftentimes find the following phrase, Carole knows this as well as anybody is you’re gonna find the following phrase used a lot.

The mechanism by which this particular molecule or substance or medication works is not well known.

Carole Freeman: yeah. You’re gonna find a lot of that. That’s such a great point, right? If most of the medications were prescribed, we don’t know how they work. Why do we need to know why these other techniques work either?

Randy Webb: Yeah. It’s something to remember. We have a, your nervous system and everything connected to it is far more complex than even our best models. They’re informed by a lot of data, a lot of tendencies and a lot of statistics. And there are going to be times when something looks like it should work for you and it doesn’t seem to work like the way you intended to, and you get side effects.

And there are other things that don’t. You would say we don’t really quite know why that’s working so well, . So you get to be, you get to be informed and you get to be a decider of what’s going to work for you, what’s gonna, so it may be a little solace, but we know there’s a lot to that.

Carole Freeman: Yeah.

Wonderful. And as promised, now I’m gonna talk about how do, that’s all great and wonderful, but how do we actually use these, integrate these into, reducing or eliminating emotional eating and so I lump emotional and stress eating. They’re the same category. So basically it’s like something comes up that gives us an urge to eat.

To soothe ourselves for a reason other than hunger. So stress eating falls in this category. Emotional eating falls in this category. And couple of very quick things come to my mind is one is that you could just integrate one of these, all three of them, whatever, your choice just daily as a way of calming your nervous system, relaxing yourself, center your.

and just overall calming. It doesn’t have to be in conjunction with an urge or anything like that. So it can just be something you do as soon as you wake up or right before you fall asleep. Or one of the best things to try to develop a new habit is something called habit stacking. And so add it onto something else you already do every day. So perhaps you do it. Maybe you do the safe, magical place while you’re brushing your teeth. Maybe you do the butterfly hug while your coffee is brewing.

Doing it while you’re doing something else. That can be one application to this. Another application can be when you’ve got an urge to eat, to calm or soothe yourself. Eating in any eating something that is not out of. Hunger choose one of these to do in that moment. On demand and, promise yourself I will just do one of these for one minute. If I still have the urge to eat that thing, I still can afterwards, but I’m going to choose to do this first.

That’s another application of it. Those are some quick little easy ideas. Randy, do you have any other ideas about how these may come into something, how they can be used as needed to reduce the urge to self? What’d you call it? Self-regulate?

Randy Webb: Self-regulate, self-medicate. Yeah. Absolutely.

And the thanks you mentioned Carole, are wonderful because to the extent that you can make them habitual and make ’em where they’re less intrusive. So that’s just a beautiful way to think about it is maybe you get into the habit, you’ll hear dentist say, get in the habit while watching tv.

You’re flossing yourself or whatever, right? You’re flossing your teeth. You could certainly do that. I’ve heard folks do things like that where they’re making it, where maybe they’re standing in line at a grocery store or something, and they don’t wanna be standing there doing this. Maybe they, it doesn’t feel safe to them, but maybe they’re just rocking back and forth a little bit, or standing a little bit on one foot and then a little bit on another that you can be doing in between so many other things that you can be doing, like you’re saying, Carole, and that way it of feels less intrusive and you get some of the really positive effects of that bilateral stimulation.

You, you’re getting some of the effects of that tapping and the affirmations and by themselves are just delightful. So in those times when you might. In fact, I’ve heard people say, even while taking a shower, for example, they’ll go into a safe, magical place while taking a shower. And imagine it’s a little bit like a light string technique that we use in clinical hypnosis, right Carole?

So you might think of the light, feels like it’s the water coming and is coming through the top of your head. And as it works its way down like a spiral, pushing out any unwanted energies and stress that you don’t want to feel and that you’re feeling it pushing and moving it as the water slides down the body all through and out the pores at the tips of your fingers, down through the tips of your feet, through the toes and into the drain, or through the walls and into the trees where it can be purified.

Anything like that and it, you might do that for a minute. And you really get a lot of that beautiful fact we’re talking about of that mindfulness and getting your prefrontal cortex open for business.

EMDR:

Carole Freeman: Ooh, open for business. Shelly’s asking, I have a question regarding EMDR . Can it help people with overeating?

So first, for people who don’t know what EMDR was, you explained that part and then please answer Shelly’s question after that. Absolutely.

Randy Webb: So Francine Shapiro was a psychologist who had been diagnosed with breast cancer in the late eighties. And one day while she was walking in a park in San Francisco, she just happened to notice that her eyes were going back and forth.

And as she did that, her anxiety went down. That led to all kinds of discoveries and research with all kinds of people who had really bad things happen to them. And in research, which she found out. Is that if she could get people to move their eyes and then later tapping or later hearing alternating sound, but some kind of bilateral stimulation as they were accessing memories of suffering, not necessarily major trauma, not necessarily really nasty things we think about that happen to people, but maybe long ongoing stress or unsatisfactory relationships are not feeling very good attachment.

So over the course of her research, she found out that if in a safe, respectful, centered environment, you have a place where you can tell your truth, tell your story, access the memories where you suffered, not necessarily like hurricanes and tsunami. Or massive experiences of abuse or neglect, but maybe ongoing stressors too.

And once they identify the memories, what the therapist does in that safe, respectful environment, access the memories and apply the, it’s just like second nature to apply this, asking you to move your eyes to follow my hand, but some form or multiple forms of that kind of stimulation.

And they found, just like Francine Shapiro saw in herself, the influence of those memories of suffering go down and the symptoms go with them. For those of us, like Carole and I, who are trained in clinical hypnosis, there’s a lot about EMDR therapy that for us, feels like hypnosis, right? There’s a lot to it that’s involved focusing and re and recalling memory.

So can it help people with overeating Actually, very much and it’s very well indicated for many conditions. Including anxiety and depression and addictions and difficulty with relationships. Cause according to the system, the theory behind the EMDR therapy, the therapist would be treating your memories so to help you with whatever.

So the memories according to that system, that model are informing your overeating. It’s the overeating is just the manifestation of it. It’s the memories that didn’t get resolved according to that system that are informing the symptom of overeating and on all kinds of other potential things. So to, so how’s that for a long answer to a question?

You better believe it can. absolutely. And I could have just said that to begin with.

Carole Freeman: Oh no, that was perfect. Cuz there are gonna be people watching or listening that have no idea what EMDR is.

Randy Webb: Eye Movement desensitization and reprocessing.

Carole Freeman: All right. We covered our three techniques. We covered applications of how you can use these to and reduce, eliminate emotional eating or stress eating or eating for any reason other than for true hunger or nutrient needs.

And Randy, was there anything else that you were hoping I would ask about or that you would like to share?

Randy Webb: If you’re interested in, there’s so much of this, but I would certainly recommend that you watch this podcast over and over again, to practice the techniques. And if you have an interest in any of these really beautiful approaches too you can reach out to Carole and I can share some resources.

And but yeah, you might start by watching this thing and getting real, make it second nature. Make it your habit to, to practice these.

Carole Freeman: Yeah, like I said earlier in this episode is book bookmark This. Put this on your calendar a week from now or maybe tomorrow. Put a link to this, whether that’s audio episode you’re listening to or on YouTube or Facebook.

Just literally copy the link, put it in your calendar, put it a reminder, later tonight, tomorrow, next week, wherever you feel like is when you’re gonna forget about it. And then when it pops up, you’ll have the link here to go back and listen again. Because this is something that you will likely want to use again.

So Shelly says, this was amazing. Thank you both so much. I’m so glad you were here, Shelly. That was wonderful. I’m glad you got a lot out of it. And alright and then when you listen again, come back in the comments and tell us that you’re here again, listening and how much more insights and calm that you have too.

This is a toolbox for you. You’ve got three tools now that you can use at will and to. Help you feel better in all kinds of ways.

Again, help me thank Randy for being here. Our our I closed up my, my notes on my iPad was the battery was dying, so I had to close it up. So I’m like, what did I say? Wonderful qualified psychotherapist and trainer.

Thank you so much for being here. If you’ve enjoyed this video on , if you are somebody who’s not already one of my clients, I encourage you to where’s my banners at? Oh. It should open here. All right, there we go. . If you are looking for some more help, if you are somebody who’s struggling to achieve sustainable weight loss, you’re trying to follow keto long term especially if you’re a woman 40 plus and you’ve tried all the diets and this is something that you’re interested in reach out.

Check out my website, KetoCarole.com. I do currently we’ve been offering some guest spots, so if you’re somebody who’s been considering getting a keto coach to get your success and be able to have long term success check out my website. Send us an email as well. At. Here it is here, Support@KetoCarole.com, and I’ll open up a guest spot on one of my coaching calls so you can actually experience what it’s like to be one of my clients.

And you can see then for sure if it’s gonna be a match for you. Jennifer’s given us the clappy hands. So glad you were here to thank you everyone for watching. And definitely my energy on this one is normally I’m like, ah, and I’m like, thank you all for being here today, to this episode of Keto Chat Live.

We look forward to having you again soon. Come back. If you enjoyed this video on how to end emotional eating, give me a thumbs up. If you’re on YouTube, subscribe, hit that notification so you can get all the notifications. We do this pretty much every week, and we’ve got a whole catalog of episodes. This is episode number 55. I know Jennifer’s watched and listened to all of them, but if you haven’t, go back and listen to the rest of us.

Let me know which one’s your favorite. And again, thank you Randy, for being here. The delight. That’s all for now, folks. We’ll see you next time. Bye now. Thank you.

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Sleep, Satiety, and Keto Diet | KCL54

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Sleep and Satiety on a Keto Diet: How do They Impact One Another?

Keto Diet, Sleep, and Satiety with Amber O’Hearn

Have you ever noticed that your sleep changed after starting keto?

Have you ever noticed how you’re hungrier after a night of inadequate sleep?

How important is sleep for weight loss?

Listen on Apple Podcasts | Google Podcasts | Spotify | Amazon Music

Submit your questions for the podcast here.

Transcript:

(Transcript provided by Descript)

Carole Freeman: We’re live everyone.

Those questions and so many more we’re gonna answer today. This episode is for you, so stick around and learn about how a ketogenic diet impacts sleep and over overlaps.

How the ketogenic diet impacts sleep and the overlaps of sleep, obesity and satiety in so much more. My very special guest co-host today, Amber O’Hearn and everyone welcome, welcome, welcome to Keto Chat Live.

I am your host, Carole Freeman. I have a masters in nutrition and clinical health psychology. I’m a board certified keto nutrition specialist and I specialize in helping women 40 plus follow a keto diet for sustainable weight loss. And the thing that the lawyers like us to say this show is meant for educational and entertainment purposes only.

If, oh, it is not meant for medical advice nor intended to diagnose, treat, prevent, or cure any condition, not even including a wart on your thumb. If you have any questions or concerns related to your specific conditions, please contact a qualified healthcare professional. Everyone help me welcome Amber. All right, Amber I’m gonna talk a lot at the beginning, and then you get to talk a bunch after that. I met Amber at a health conference, one of the health conferences.

We met up at several of them, but I don’t remember if we met originally at a low carb USA conference or Ancestral Health Symposium or somewhere else. But immediately I was so impressed with her. She’s so intelligent and her depth of analysis. I met Amber and probably heard her talk and was so impressed. And just the depth of analysis and re research that she does in her talks.

And also she’s talking about things that nobody else is talking about and just something about the way that she thinks about things. She’s always looking for different angles and I just, so many of talks have always been like, oh my gosh, that’s really cool. I quote them all the time. But her official bio is she has an eclectic background with academic publications in several fields, including theoretical mathematics, cognitive psychology, computational linguistics, and more recently evolutionary nutrition and biology.

She has been studying in experimenting with low carb ketogenic diet since 1997 and is particularly interested in evolutionary constraints and inter species differences. EM’S been eating a nearly plant free diet since 2009, so there we go. Welcome, welcome Amber to the show. Thank you so much. It’s great to be here. Vir virtually. Yes. Virtually great . It’s great to hear Before we started the live button here, we were trying to figure out the last time we saw each other. It was probably like March of 2018, I think, in Bozeman, Montana at an ancestral health symposium. I think thats our best guess.

Sleep, Satiety, and Keto Diet | KCL54

Keto Diet, Sleep, and Satiety with Amber O’Hearn

Amber O’Hearn: Incredibly too long ago. Too long. Too long.

Carole Freeman: Yeah. Yeah.

Just for our viewers that don’t know who you are, would you mind just starting out with how your diet has evolved over the years? And how it’s impacted your health. So way going back to 1997 or even before, wherever you wanna start. Sure.

Introduction Of Amber O’Hearn:

Amber O’Hearn: Yeah. I did start a low carb diet in 1997. Before that, I was brought up vegetarian.

I was born in 73. So basically I’ve been on a low carb diet of one form or another for half my life for two dozen years. And then the last half of it has been on a carnivore diet in particular. So it’s been a very strange evolution. My mother thinks I’m rebelling. I’m sure. Yeah, so I, I was on a vegetarian diet growing up.

It wasn’t super strict. Like we would occasionally have some chicken or fish. And I was allowed to have meat if I went out somewhere. But basically our household was largely vegetarian and so I grew up with that kind of Nor that was normal to me. And so when I first started having trouble with my weight, which is when I first went to university, I, my first thought was I should go back to eating vegetarian like I was brought up to.

And I read lots of books at the time that’s totally supported that like they were saying, if you’re having health problems or weight problems, you should cut the animal products and cut the fat and. So that didn’t work for me at all. But I tried it for a really long time and I even doubled down and became vegan for a while.

In fact, I lost some weight while traveling ,that made me think alright, obviously this isn’t the thing that’s preventing me from losing weight, so maybe I should go look into that crazy low carb thing that I heard about one time , that was the beginning of a really something has affected me for the rest of my life.

And I, when I first started a low carb diet if you’ve heard me speak before, I say this every time, but, the first book that I found was Mike and Mary Dan Eades’ book, Protein Power. And they had a lot of, science in it that. Blew my mind cuz it was completely opposite to anything I’d ever heard.

But they had references and so I went to the local medical library and looked them up and was like, wow, this is legit. And this sort of started a lifelong pursuit of looking at nutritional literature, which I, over time gut familiar with the different ways that people argue and how things aren’t always the way that they seem.

A recurring pattern that I see is that the authors will present data and will present their interpretation and I don’t always agree with their interpretation of their own data, which is a little bit maybe obnoxious of me since I didn’t do the experiment, but I get…

Carole Freeman: oh, so you started looking at nutrition research back when you had to go through a card catalog to find

Amber O’Hearn: Oh yeah, I used microfiche.

Carole Freeman: Oh yeah. I’m very old. Wow. So I you sent me the link to your talk which I’m gonna asked you what do you wanna talk about? Cuz there’s so much stuff that you could talk about.

And one of the things I remember most, and I don’t remember where this was, that you did this talk about how when you looked at research on Inuit populations at how they didn’t show ketones in their blood. That’s the ones I, one of the ones I talk about frequently to people about how we adapt to that state.

And you’re not gonna be able to, which blows my mind. That was, cuz that was back in what, in the thirties or something And they were actually even able to take blood samples back then. But anyways, there was a ton of topics that Amber could talk about, so I let her pick. There was a talk that she did in January in Boca Briton at Low Carb usa.

It’s about sleep and keto diet and satiety. And originally I saw that and I was like, these are three random words. How do they fit together? So I listen to the talk and so I, I’ve got some questions, based on that, for you to present the information to our to our viewers, our listeners, and anyone in the future.

Sleep Stages:

Amber O’Hearn: Yeah, so there, there are a lot of different ways that we could talk about what sleep is and sleep stages are something that happened.

It’s something that you can’t see, right? So you go to sleep and it just all basically looks the same. The person is inert , but there’s more going on if you measure actual brain waves. And it turns out that there are patterns happening and that we can identify and the patterns they alternate.

REM Sleep:

So the main two stages that we identify would be REM sleep, which stands for rapid eye movement because during that stage of sleep, there’s a characteristic kind of back and forth eye movement that’s happening. And REM. It’s actually physiologically a lot like being awake. So your mind is very active.

Your brain is very active in a way that is paradoxical. And sometimes it’s actually called paradoxical sleep in the older literature, although REM is the more modern term and and the other main kind of sleep stage is slow wave sleep. And what’s happening during slow wave sleep is really amazing.

All your neurons turn off at the same time. It’s called coordinated neuron silencing. And actually even when you’re awake, it turns out that there’s actually a very small percentage of neurons that are firing at the same time. Something like 3%, or it’s definitely less than 10%. It’s very surprising that, but what’s happening while you’re in slow wave sleep is that they’re all going off at the same time.

In this pulsing thing that creates this delta wave that shows up on your electrodes. So slow wave sleep can be, it can be lighter or deeper, and it depends. We just have these arbitrary cutoffs of how big that the wave is. And what happens is the stages alternate throughout the night.

So it’s usually, slow wave sleep and REM and slow of sleep and REM with little, there might be wakings in between that are very brief. You might, you’re probably not even aware of them. But one thing that happens is that the slow wave sleep is, takes up more proportion of the time during the first half of the night.

And REM takes up more proportion of the time during the second half of the night, and they have different functions. We’re not necessarily clear on what the functions of the different parts of sleep are, what sleep does at all. There, there are lots of good theories, and I’m not saying that we don’t know anything or have good ideas about it, but it’s really a developing field and it’s been a misery for a really long time.

An analogy I made in the talk was if we talk about food and how we need food we know what we need food for. We have a pretty good idea about how the different nutrients are used as enzymes or used as building blocks or used as energy. We don’t have to guess as much.

Whereas when you talk about sleep, we don’t, we can talk about these things that sleep does, but most of what we know about that comes from depriving animals of sleep and seeing what, what breaks. And we can correlate that to the different stages too. So that’s your basic rundown of sleep stages.

Carole Freeman: Oh, it’s, it was so fascinating when you said that in your talk about how there, there’s mostly, we don’t know what sleep even does. It’s just mind boggling to think about the fact that we don’t know. We know we need it. And a lot of pe all animals need it. I don’t know, we’re getting off topic there, but so one of the next points you had too was there’s a lot of scientific articles on the web, on ketogenic diets that and sleep.

Let’s see. The sleep stages, drama is taken, conclusions what really happens to deep or slow? Labors slow. I can’t even like slow wave sleep and REM on a keto diet. So what’s the truth? Basically there’s myths out there, so if you wanna tell us like what is, what are the articles saying and then what the truth is.

Amber O’Hearn: Yeah. It’s really interesting whenever somebody who doesn’t really have a very big background in ketogenic diets, tries to write an article about what a ketogenic diet might do related to something that they do have expertise on. There a couple of pitfalls that they might make, and one of them is to talk about what is, what happens if you have high fat, right?

And there may be some things. Where that makes sense to, we all know that a high fat diet, that’s a high carb diet has a completely different effect on metabolism than a high fat diet in the context of very low carb. Some people will look at say, what’s the effect of having high fat on sleep stages or sleep duration or sleep quality in some way?

And it may actually have no correspondence to what happens in the ketogenic conditions. So we can dismiss those right away. Another problem that often comes up with, go ahead.

Also Read: Is Body Positivity Bad?

Carole Freeman: Oh, I was gonna say to, to clarify, that’s often the phrase, high fat diet is used in nutrition research, but it really is referring to also what we call like the standard American diet, high fat, high carb, but they’ll just see high fat.

And so then like you’re explaining, people will mistakenly apply that. Article to then a keto high fat diet. So in research, they’re gonna specify either a ketogenic diet or a low carb, high fat, or a carb restricted diet. They’re gonna specifically mention the carb part of that. I was looking through that on a lot of different stuff as well, where they’re saying things about gut health.

Well, a high fat diet is shown to do this, but you have to go in and look at that. So anyway, so the clarity is on, when it’s called the high fat diet that generally equates to high fat, high carb, not a high fat, low carb diet. Yes.

Amber O’Hearn: And it’s a completely different metabolic state. And then a second kind of pitfall that can happen when people are looking at ketogenic diets is to not take the adaptation phase into account.

So it takes three or four days sometimes depending. What exactly you do to switch your metabolism to ketogenic metabolism. Not for sleep. I haven’t really seen this so much for sleep, but I’ve seen things on cognition and other things where, you know they put someone on a ketogenic diet and it, at day two they say, oh look, their brain isn’t working as well.

And it’s yeah , they haven’t keto adapted and they’re not getting enough glucose. So that’s a bad time to be measuring. But a third way is a lot of the studies that are done on ketogenic diets are specifically looking at people who have some kind of medical problem, like obesity or like epilepsy in particular, or some other thing that requires intervention.

Ketogenic Diet:

And so if you just look at. What people, what happens to people when they go on a ketogenic diet in the context of having some metabolic or some medical issue, it might not give the same result as if you just put a basically healthy person on a ketogenic diet. So that’s something to watch out for.

And that is something that I did see in some of the literature, or at least in some of the summaries or reviews that I saw on the web when people are looking at what does a ketogenic diet do to sleep stages in particular. So it happens that there are some evidence that in people with epilepsy, and I think there was another case with obesity where REM sleep was increased and so the conclusion was, oh, a ketogenic di increases REM.

But in those particular cases It seemed to me that REM was disrupted and what was happening is that REM was being brought back to a normal level. And the reason that I’m so confident about that is that I looked at other studies where the context was fasting. So one way of trying to look at what would happen on an ketogenic diet that I think is a bad way, is to say, oh, what happens when you look are on a high fat diet that’s also high carb.

And another way that’s not quite looking at a ketogenic diet, but and so is not exact either is fasting, but at least fasting does put you in a ketogenic state, right? . So I’m gonna trust something that I read about fasting more than I trust something that’s a high carb. Diet. And the fasting studies in humans have shown an increase in slow wave sleep and a decrease in REM not a drastic decrease, but like from 25% to say 20% of your night’s sleep.

And so I’m fairly confident that’s representative of ketogenic diets, whereas the increase in REM that you see in patients in epilepsy who had compromised REM sleep is more of a normalization effect.

Carole Freeman: One of the things you mentioned too in your talk was how a lot of people with obesity tend to be also oversleep.

Oversleeping:

Amber O’Hearn: Yes. Yeah. And so that, that’s a really complicated thing. There, there is, where am I gonna start with this? So there. There can be oversleeping in obesity. And there can be unders sleeping in obesity, . In fact if you’re looking just observationally at people who are at different, if you’re just comparing weight with sleep duration, you get this U curve.

So people who are overweight sleep too much and people who are. Overweight or , people who sleep too much are overweight, and people who sleep too little are overweight and the like, best weight corresponds to like this, six or seven to eight hours of sleep, which is part of why that’s the recommendation because it’s like a correlation, causation kind of idea.

This is where that people are the healthiest, so we’re gonna recommend you get that amount of sleep. And, there’s some logic to that. It’s not completely crazy. But I think that the reason that sometimes people oversleep when they’re over when they’re overweight has to do with their, it could have to do with a couple different things.

One, one is this kind of phenotype of a very depressed, overweight person that sleeps too much. And those things often go together. And. The other thing is the whole connection between energy and sleep duration, which will hopefully get into a lot more. On the other side of it though, with not sleeping enough, it’s more of a mystery because you would think if they’re if they’re getting so much energy that they’re getting weight, then why wouldn’t they be sleeping longer?

And that puzzle to unravel it, I think we have to talk about the difference between short sleep in an acute sense and short sleep in the sort of chronic long term sense. So if. If you just get a short night of sleep, say you only get five or six hours of sleep that’s gonna have effects on like immediate effects on your cognitive ability and on your metabolism.

And if you do it for several days in a row, those are gonna accumulate and get worse and worse or more acute, let’s say to be less judgmental about it. I guess I’m fairly comfortable with saying that cognitive deficits are worse, but the other thing that happens is that metabolically your fat tissue becomes more insulin resistant, and that is generally medically in the mainstream medical world held to be a bad thing.

I don’t think it’s necessarily a bad thing because for your fat tissue to be insulin sensitive, that means that it stores fat easily. And that’s not necessarily what you want if you’re trying to lose weight. But it’s very confusing because insulin resistance is a broad term and associated with having high levels of insulin. Your tissue’s becoming insulin resistant as a sort of consequence of this chronic situation where you have so much insulin going around that your tissues just can’t take anymore.

But if you’re, if you just have an acute responsive insulin resistance that doesn’t necessarily correspond to that diabetic insulin resistance state. But nonetheless, if we have we have this one set of data that’s showing us that if. Sleep deprives someone in the acute sense, they’ll get insulin resistance.

And then we also have this long-term observational data that people who have short sleep are also tend to be obese. Then it’s e it’s tempting to draw this picture to say the, what’s happening is that as you continue to be chronically sleep deprived, this causes insulin resistance, which then causes obesity.

And I don’t actually think that’s true. And one of the reasons that I don’t think it’s true is because of what happens to animals when you completely sleep deprive them. So you wanna talk about that?

Acute Insulin Resistance:

Carole Freeman: Yeah. Yeah. And I’m, I just had a thought too about that acute insulin resistance that happens at the cellular level.

Is that it would make sense that short term, that it’s gonna keep more that glucose in the blood rather than storing it so that you have energy supply readily available when you haven’t had adequate sleep. There’s probably something there. I’m thinking that, physiologically your body’s doing that.

Amber O’Hearn: Yeah. And the interesting thing about that I don’t know if you’ve been following Peter Dubinsky’s work on the proton theory and it’s also been talked about by Brad Marshall and by Mike Eades about this idea that

how do I make this simple , it’s complex but satiety is related to insulin resistance. So when your fat cells are full, If they stop taking in glucose, they become insulin resistant. And that’s a good thing because you don’t want them to keep growing. And if your cells were more insulin sensitive, then they would just suck up that glucose and then you’d be hungry again because you don’t have all this energy in your bloodstream.

So what, so a ketogenic guy actually induces. Insulin resistance in a positive wave, it’s completely reversible. If you go off, like if you un keto adapt for a couple of days by eating high levels of glucose, your insulin sensitivity will immediately return. So that’s a physiological difference.

And this is something that shows up. For example, in pregnant women who have to take a glucose tolerance test, or anybody who has to take a glucose tolerance test you might notice if you’re on a ketogenic diet, you will fail that glucose tolerance test because you’re in a cellularly insulin resistant state.

Your cells are taking up fat. They’re not taking up glucose. They’re they’re actually glucose intolerant. So what people are advised to do is if they have to take this glucose tolerance test to go off a ketogenic diet for at least three days, eat 300 grams of carbs a day and get your body back into glucose mode so that you can pass that test if that’s what you need to do but obviously a ketogenic diet isn’t causing diabetes. Some people might have that bizarre idea, but because it’s reversible, it’s not, that’s not what’s happening and you’re, it’s not causing obesity. It’s actually causing me to lose weight. So the whole insulin resistance piece becomes very tricky because it’s so contextually dependent.

And so when I see, oh, a sleep deprivation causes or sleep restriction causes insulin resistance in the fat tissues, my immediate thought is, wait a minute. Maybe that’s adaptive. Maybe that’s not a bad thing, but if you’re on a high carb diet, then maybe you’ve got two discordant things going on. So another thing that does happen with people and nobody ever studies ketogenic people generally, so we’re just talking about people on regular high carb diets, and you’re looking at this, these sleep restriction studies, what happens is they have glu more glucose intolerance.

You give them a meal and their glucose and their insulin will shoot up way more than normal for them, and they will typically eat more and, have metabolism. That’s leading to weight gain. But my immediate question is, What would happen if you had that same study, but they were on a ketogenic diet so that insulin resistance is actually important with the metabolic state that you’re in, and it’s going in the same direction rather than going in the opposite direction.

So if you just gave them very high fat and some protein rather than some carbs, would that actually enhance weight loss? I don’t know. I, that would be very interesting to look into.

Carole Freeman: Maybe we need to have different terms then, right? So the glucose intolerance versus insulin resistant define the what, the context of each thing that’s going on.

Yeah.

Amber O’Hearn: Yeah. I like that suggestion.

Carole Freeman: May maybe in a thousand years we’ll have all this nutritions go figured out. . Now you had something you wanted to go to next, and now I’ve been so in the moment I’m like, I forgot what point you wanted to go to next. So do you remember what that was?

Amber O’Hearn: Oh yeah, I was gonna talk about different species given Oh yeah.

Sleep Deprivation:

Carole Freeman: Yeah. Yeah, that was fascinating. If in, yeah, go ahead. I’ll let you go ahead, .

Amber O’Hearn: Okay. But stop me at any point. Okay. So in humans, we know that if you give them, if you sleep, restrict them, they’ll have glucose intolerance, they’ll get hungry, they’ll actually eat a lot more, and they’ll have other markers of hunger and they’ll gain weight.

But if you take other animals and you completely sleep, deprive them, so total sleep deprivation what happens to all of them eventually is that they die. And that’s why we don’t do that experiment in humans. At least not for very long because we don’t wanna take it to that point. But it’s been done a lot in other animals.

Specifically some old studies, a lot of studies in rats. And what happens when you completely sleep deprive rats is it takes about two to three weeks for them to die. But what happens to them as like before they die, is that first of all, their fir their body temperature decreases and their cells start burning a lot of energy because they’ll start having mitochondrial uncoupling, which is this phenomenon where the cell is burning energy without creating atp.

It’s just wasting it basically, and it makes heat. And It could be functionally, partly that they’re trying to make heat to make up for the lower body temperature, but I’m not actually sure what the lower body temperature is from. So I don’t wanna state causality when I’m not sure. But those two things happen.

But the, they’re burning so much energy that they are basically ravenous and they’re eating so much, they’re eating as much as they possibly can, but they can’t keep up with the energy deficit that this is creating. And They burn but before they get to the point where they die, they’re burning like twice much calories as normal and still dropping weight.

Carole Freeman: You’ve got people right now going, sign me up. I’d love to have that problem. No, you wouldn’t.

Amber O’Hearn: Actually there’s this thing called dnp. It’s was a weight loss drug. It’s now you can’t get it because it kills you.

Carole Freeman: Imagine that,

Amber O’Hearn: And it works through causing uncoupling.

It’s, and it’s it’s like the holy grail. Like you cannot eat enough to make it not work, but the effective dose is too close to the toxic dose. And. People like bodybuilders and people have died, and I can just imagine like them thinking I’ll just keep it, right at the level and I’m just gonna do just enough and it’s really tragic. Yeah. But it’s the same kind of effect. And people are working now trying to find a better uncer that will do the same thing, but not be so dangerous. And I don’t know where progress is on that right now, but like any day now, someone might have something like that on the market.

I know it’s being worked on. Or it might be that anything that’s effective has that same problem. I don’t know.

Carole Freeman: Yeah. And I wonder if it’s irreversible too. If you do it too long, the cell adapt to that state and it might be too late to reverse it.

Amber O’Hearn: Yeah. I don’t know. It could kill the cell if you push it too far, but I don’t know.

But so we’ve got this contrasting effect, right? We’ve got these lab animals who you sleep deprive them and it causes weight loss and, ravenous hunger. And in humans it seems to cause the ravenous hunger but not the weight loss. So that’s a bummer, right? . And one wonders if it has to do with just the fact that it’s that humans are only getting partial sleep deprivation and maybe you need much more sleep deprivation.

But I think There, there may be possibly a way to get around it. And to talk about that, I wanna talk about the uncoupling just a little bit more without getting too technical. There are proteins involved called uncoupling proteins, and they get activated and they do diff slightly different things.

And there are three main ones that we study and the most famous one is called uncoupling protein one, UCP one named Cuz it was the first one I guess, but it’s probably not the, it seems like evolutionarily, it’s a more recent one and it’s the one that really drives up uncoupled in brown fat tissue, which brown fat tissue is also holy grail.

We know that a ketogenic state causes fat tissue to become more brown, but humans don’t seem to have as much brown fat. As say rats do at all. And some people think that’s completely a species difference, and it may well be. So one hypothesis about why rats would have this weight loss effect and humans don’t is that U C P one is just much lower in humans than in, in rats.

And so they may not have, we may not have as much uncoupling ability. I don’t think that’s probably strictly true because ketogenic diets and other things that we do cold exposure and stuff can ramp up uncoupling proteins in fat and in muscle. And and because, uncoupling works,

Brown Fat and White and Fat:

Carole Freeman: So can you, Amber, can you explain a little bit about brown fat and white and fat?

Amber O’Hearn: Yeah. It basically, it has to do with the density of mi mitochondria in the fat tissue. And the more mitochondria there are the more the uncoupling can waste extra energy and create heat.

And so with the UCP one, it’s thought to be actually that’s the purpose of it, is to create heat. So in cold temperatures, that’s why cold exposure will upregulate it. So rats, babies have more than adults do. And so it’s thought to have this thermo thermogenic function. But there are other uncoupling proteins that do other things they uncouple, but to a lesser extent than U CCP one.

So U C P two causes glucose intolerance at the level of the cell by preventing py vate from getting into the Creb cycle. So that’s interesting because now we have another thing where uncoupling is related to glucose intolerance.

All of those things are going together to this picture of burning more fat and generating more heat and wasting more energy. And all of those things seem to be upregulated. In the human case with sleep deprivation, we don’t see an upregulation of mitochondrial and cut pilling.

And so this is part of the mystery. And what I am guessing is that because we’re eating high carb diets, and this is a hypothesis of mine, and it may turn out to be false, I would really love to see it tested. But I’m guessing that when you have sleep deprivation, but you’re coupling it with a high carb diet, Which is not really very concordant with human evolutionary history.

We didn’t have a lot of access to carbohydrate. And probably in a case where you have sleep deprivation, it might be going along with food or glucose deprivation as well. But one could imagine that in the low carb context, maybe sleep deprivation, even partial sleep deprivation would encourage mitochondrial encoupling more than sleep deprivation plus glucose, which kind of puts the breaks on the mitochondrial coupling.

So my hypothesis is that the reason that humans are having are gaining weight when they have. Sleep deprivation that causes glucose intolerance is that they’re eating glucose . And that if you’re in a ketogenic state, maybe sleep deprivation would actually enhance weight loss. And I don’t know if that’s true or not, but now everyone’s, oh my gonna try it and tell me,

Carole Freeman: that’s gonna be the next weight loss wave. Sleep deprivation.

Amber O’Hearn: Oh, I’m gonna get in so much trouble. I’m encouraging people to lose sleep. ,

Carole Freeman: somebody’s gonna write that book right now. . Oh the Sleepy Keto, the, yeah. I’m so tired. And diet. Yeah. People didn’t feel deprived enough on a keto diet now they can’t even have sleep.

Amber O’Hearn: Yeah. I’m gonna be lambasted for this one. Cause sleep deprivation is not really very good for you. And the reason it’s not very good for you. Again, we don’t really know, but one, one theory. One theory about. What causes a need for sleep has to do with reactive oxygen species. So oxidative stress oxidative stress builds up in the body in response to making energy.

Byproduct of Making Energy:

It’s a byproduct of making energy and it turns out that it accumulates over time and sleep lowers it. So there is, there are some groups of scientists who think that this is the primary or a primary regulator in sleep. And one of the main functions of sleep is just to deal with that ongoing oxidative stress.

And one really cool study from a couple years ago that confirms that, or supports that theory is they took I think it was fruit flies. I think they also looked at rats, but I think it was fruit flies that were the ones where they gave some antioxidants to the animals and it cut, it extended their survival time under total sleep deprivation by a factor of two, which is really like huge.

So that really supports the idea that the need for sleep is being driven, at least in part by this buildup of oxidation. So

if you can address that oxidation if you don’t address that oxidation that’s one of the things that’s gonna be a problem with sleep deprivation. So sleep deprivation does have Other benefits. Actually, one of the benefits of sleep deprivation is that it is an antidepressant a very strong antidepressant.

You take people and who are depressed and give them four hours of sleep a night, and for many of them it will treat their depression, but it’s completely unsustainable. ? Yeah. Because one really bad thing that it does is it puts your cognition in the toilet, your reaction time, you’re like a drunk person, basically.

It’s very bad. It’s the cause of accidents. So we’re in this conundrum where there’s, there are some definite benefits to sleep deprivation, some tantalizing potential hypothetical benefits to sleep deprivation, and yet really bad problems with sleep deprivation. And so how do you How do you manage that?

One thing that is really interesting about ketogenic diets is that they increase sleep. I mentioned that they increase slow wave sleep, but I, what I think is true is that they increase the intensity of slow wave sleep. So remember we were talking about how the first half of the night you get more slow wave sleep in the second half of the night you get more rim.

That’s because your sleep drive is driven. It’s driven by this need to get slow wave sleep for whatever reason, for a variety of reasons. It does all kinds of things. All kinds of things happen. You clear, you get a clearance of metabolites and oxidative metabolites in the brain. It’s good for cognition.

There’s, there are correlations between you, if you have a. Diseases, like Alzheimer’s or something there, there’s at least a correlation between better sleep and better cognitive, like less cognitive deficit. Anything that increases energy in rain, energy use in the brain during the day will then increase the intensity of sil wave sleep.

So that means the waves are that we were talking about are higher amplitude or there’s more of them in a shorter period of time. It makes your sleep more efficient. And one thing that might be happening with a ketogenic diet is that because of that increase in sleep intensity and slow wave sleep you’re getting more bang for your buck , like you’re getting more of the benefits of slow wave sleep crunched into the same amount of time, or you might even decrease the amount of time needed by a bit.

Carole Freeman: Yeah, that’s definitely what I’ve noticed for my clients. They report that they sleep less hours and they just feel so much more refreshed when they do wake up and more energy. And some of them actually are very concerned cuz they’re like, I. They, they think something’s wrong because, oh, I just, I can’t fall asleep for a couple hours.

And I said how do you feel when you wake up? Like you’re, I’m only sleeping six hours a night. And they’re very worried. I’m like how do you feel when you wake up? I feel great. I’m like you get two more hours in your day now, I guess so .

Amber O’Hearn: Yeah. Yeah, exactly. Sleep quality and sleep duration are different things and and it, the time, the amount of time you spend in bed doesn’t, you can, one person can have seven hours in bed and getting really high quality sleep and another person could just be having a lot of wakings or not getting very deep or so yeah, if it, insofar as a ketogenic diet improves sleep quality, which I think it does you’re likely to need less

Another thing that is related to that, that we didn’t talk about at all, but I went into the talk is these two neurotransmitter neuropeptide chemicals. Without getting too technical about it there’s a wakefulness one called rein and a sleepiness one called Adenine.

They both go up on a ketogenic diet and which is really fascinating because they have opposite effects. So one of the things that I was speculating in my paper and in my talk is that because they’re both going up, what happens is that, adenine in the sleepiness one, like sleep deprivation.

In fact it’s believed that the reason that sleep deprivation gives these antidepressant effects is because of the increase in adenine, but adenine makes you sleepy. But it and a ketogenic diet, it doesn’t seem to make you more sleepy. And maybe that’s because the erection is balancing it out.

They they mutually inhibit each other. So

I tend to think, and of course, I’m a little bit biased toward ketogenic diets because of all the wonderful things that they do. But I think that maybe what a ketogenic diet is allowing to happen is that you’re getting more of adenine the sleepiness without getting the normal sleepiness that would accompany it.

And therefore you’re able to get those benefits without the detriments. And insofar as that is true, we may be able to at least slightly reduce our sleep deliberately on a ketogenic diet and still maintain benefits. But it’s empirical question.

Carole Freeman: So fascinating. Ah let’s talk about the satiety part then.

How does this all, how does this all take, tie together with the satiety? We covered it a little bit where Sleep de deprivation makes you hungrier. Is that the summary ?

Amber O’Hearn: There’s a lot. So satiety should be directly related to your energy availability, which some people have shown to be tied to metabolic rate.

So if you’re making a lot of energy, your metabolic rate is high, you’re turning a lot of material into energy and then using it

Metabolic rate also seems to be directly tied to probably, I believe, causely to hunger, which would make sense, right? Because you should be hungry exactly. When you feel like you’re not getting enough energy. So if your metabolic rate is low, your energy output is low, and if your brain senses that somehow, then that should tell you to eat.

Whereas if your metabolic rate is high, you’re producing all kinds of energy. There should be energy in the blood and the metabolic kind of metabolites or byproducts of making energy should be in the blood, which your brain can pick up on. And then, so your body your organism yourself should say, okay, I’ve got lots of energy.

I’m not hungry. That would make perfect sense, right? But the interesting thing is that the. High rates of energy use also correlate to sleepiness and sleep duration. So if you have a lot of, if it’s like when you’re using a lot of energy in the brain and it causes a lot of good intense sleep.

Similarly, when you have a lot of energy your sleep duration is more and you actually get more REM sleep. Whereas if you are if you’re energy deprived, for example, in anorexia, you will often not be able to sleep in the second half of the night, which is when most of your rim is happening. So sleep duration seems to be quite tied to energy availability in a similar way to The way appetite is.

And it also ties into the reactive oxygen species, the ox stress that we were talking about because we’re already talked about how high levels of Ross are instigating sleep. And high levels of Ross are also tied into satiety, which is part of the theory that I mentioned from Peter Dubinski about how cell will recognize that it’s had enough because reactive oxygen species that are created by generating atp tell the cell, oh, we’ve got lots of energy.

Now we can become more insulin resistant. Now we can demonstrate satiety at the cellular level. And so That’s concordant with the need for sleep and getting lots of sleep. And then on the opposite end of that I mentioned orexin as one of these things that causes wakefulness.

It also causes hunger. So like the word anorexia means not hungry. Anorexia is this thing that drives wakefulness and hunger. So we, there are actually a lot of common pathways in both in the periphery and the brain for for detecting having enough energy and. Sleeping. And so often I see people who are on a ketogenic diet if they’re not getting enough to eat such that the ideal case right when you’re fasting, say, is that you’re your cell, your fat cells will give up.

And you’ll just use that for energy. That’s the that’s what’s supposed to happen you faster when you’re on some, any kind of a diet is that whatever deficit you deliberately create by not eating your fat cells will just make up. And if that worked, then we probably wouldn’t be here. , for a lot of people it doesn’t work.

And even in the ketogenic case, sometimes if you cut calories too much or if you fast, yes, you might be able to get some fat flowing out of your fat cells, but it might still not be enough to make your body feel like it’s got enough energy and that can cause wakefulness. Whereas if you add some fat back through intake it’s really not gonna disrupt the fat coming off your body because if you’re in this situation where supposedly just compare fasting and you’ve got a certain amount of fat that’s coming off your body at a certain rate, But it’s not enough to meet all your energy needs.

Then adding some fat intake can’t possibly make you not lose weight as fast, right? Because you’re already maximally giving as much fat as your body is willing to give. So now add some fat to give your body and your brain energy that it needs and you will feel better and you’ll sleep better and you’re not losing any less weight, cuz your body wasn’t gonna give up more anyway.

Carole Freeman: If that makes sense. Oh it, yeah, it, I’ve seen it just anecdotally where, people that hell have gastric bypass surgery, right? And they’re, they, because of that restriction, they end up eating very little per day, maybe six or 800 calories. And I’ve seen though that the rate of weight loss for them is very similar to what my clients experience when they’re eating You.

Whatever they want to eat, which ends up being, somewhere between 1500, 1800 calories a day. And like the calories in, calories out model is that doesn’t make any sense. It can’t be possible. But what you’re talking about could be part of the explanation of what’s going on there.

And the body is, there’s way more complicated than a math equation . So Mallory’s saying that anecdotally I also find it easier to adhere to a ketogenic diet when I’ve gotten enough sleep. Oh,

Amber O’Hearn: ah, yeah. So maybe yeah. So there is this idea that when you’re sleep deprived, not only are you hungry, but you can be hungry specifically for carbs because carbs are a fast energy.

My suggestion in that case to try is if you end up in a position where you’ve had less sleep, either deliberately or or accidentally, and you’re feeling those car cravings, give yourself more fat and see if that energy will put, toss the cravings because that was what they were for, is for energy.

And they just appeared to be for glucose.

Carole Freeman: Especially if you’re already keto to adapted, your body should be able to easily take that fat and create energy from it. Yeah. If

Amber O’Hearn: you’re not keto adapted, all bets are off

Carole Freeman: Oh, that’s, oh, that’s really cool. The other thing I thought was really interesting, one of the. After your top questions that was in that recording you were talking about cortisol and how it’s called a stress hormone, but, and so it, it gets labeled as the bad hormone. That’s, doing bad stuff during stress.

But you talked about how it’s actually a really good thing. So can you talk a talk about that? Cuz we’re always like, oh, minimize your cortisol, you gotta get rid of it just like everything else. That’s good or bad. There’s a reason our body’s making it obviously, so it’s doing something.

Amber O’Hearn: Yeah.

Cortisol, the Stress Hormone:

There’s one sense in which it’s two sides of the same coin, right? So if you, cortisol is the, it’s called the stress hormone because it’s a response. It can be a response to stress and it actually but what it actually does in its response, the reason it’s a response is because it reduces stress.

Cortisol goes up, for example, if you look at animals who are, that are studied in the context of dietary restriction for longevity. So you do this like caloric restriction to try to induce longevity in different animals, and sometimes in some animals it works. So they live longer and they also have mildly elevated cortisol.

And if you look at the many different papers where they discuss this, what they say is, oh yeah this mildly increased cortisol. It’s probably probably part of what’s giving them longevity because it’s a, it’s an anti-inflammatory. It’s a, it’s an anti-stress hormone. And then, but then

Researchers. You turn around and look at the literature on ketogenic diets where they’re in some cases, in some experiments, a similar thing is shown where there’s this mild increase in cortisol and everyone says, oh, that’s bad. That shows stress. And we don’t get to see if the person lived longer like we did, cuz they can’t say that in the rats, right?

If you can’t say, oh, their cortisol went up and they lived longer, so the cortisol had to be bad. No, everything that happened, now you have to say that might have been good. Or at least it wasn’t so bad that it prevented the good thing. But when, when you’re looking at a ketogenic diet and everybody wants to hate on them, they’ll just pick on anything.

But yet cortisol it could be in certain situations, if you just see it being raised all the time, you could say that indicates that something underlying. Going on is bad because why would you need so much anti-inflammation all the time? So that’s another way of looking at it in which someone might wanna say, yeah, you need to lower your cortisol, not because cortisol itself is bad, but because whatever it is that’s causing you to need that cortisol, you need to fix.

And that’s maybe a more valid way to think about it, although I don’t think that the, it depends on the levels that we’re talking about. And then cortisol has different effects in different situations. So if you have a high insulin and high cortisol, the net effect of both of those is fat gain because of the way that they interact at the cell in terms of fat uptake and fat release.

But if you have low insulin and high cortisol, it should result in a fat loss. So it’s really highly contextually dependent.

Carole Freeman: Yeah. Oh, I’m just like thinking of all the, gotta lower your cortisol. So then what do you think of then herbs that people take? Cortisol is high. What are those doing? Are those just addressing the inflammation? Are they actually just suppressing cortisol? Do you know much about herbs that reduce cortisol?

Amber O’Hearn: I don’t know. I can imagine there might be both types. Yeah. Yeah.

Carole Freeman: What else? And those of you listening, watching, please give us some questions and then comments. We’ll hang out and answer some questions if you have any here. Was there anything else that you were hoping I would ask about or along these lines that you feel like is important to share or,

Amber O’Hearn: I don’t think so.

We covered a lot.

Carole Freeman: Yes. Yes. I know there’s a bit of a delay for people. So go ahead and put your questions in the comment box there too. If you have any questions about sleep about satiety, about obesity and a ketogenic diet.

Or anything else really? Yeah. Or anything just, we’ll pick and choose whether we answer it or not, yeah. It just really has me thinking a lot about the fat intake and how you can leverage that too, because we’ve gone from, the early days of a ketogenic diet for weight loss specifically was lots and lots of fat.

We’ve moved through a period of time of oh no, no protein don’t eat so much fat ,  the more fat you eat, the less is gonna come off your body. I have found with my clients that moving toward a more protein pot, protein centric approach where they’re getting adequate protein, which is a lot more than what originally. I’d have them doing does seem to facilitate more rapid weight loss. Even though, higher energy intake too. But I know that the experiments that I done if it’s experiment, but the approach that Chevon has found for herself a much higher fat intake actually has been a way at releasing more fat.

Are you, would you like to share a little bit about that?

Ketogenic Diet High Protein vs Low Protein:

Amber O’Hearn: Yeah, let’s talk about that at least briefly. So there, there have been some pendulum swings over the course of time that I’ve been hanging around ketogenic diet forms and stuff with high protein versus low protein. And there, going too low in protein is gonna be detrimental.

And a lot of people, especially if they’re not on a carnivore diet, where they might eat a whole lot of plants which aren’t a very high source of protein, they could end up having protein that’s actually so low that it’s not meeting your needs and it could be causing it. If your body needs to be in repair and it can’t do that can actually cause your insulin to go up as insulin is part of the inflammatory and repair response.

So getting too low protein chronically can have, can cause all kinds of problems. And then the consensus on what is enough protein, I think has been too low for a really long time. So there’s this 0.8 gram per kilogram of ideal weight, which I think is way too low. I think people actually need like 1.4 to 1.6 at least grams per kilogram of ideal weight of protein.

So when you say higher protein, if you’re moving from something that’s more like 0.8 to something that’s more like 1.5, then that could really be like a game changer for someone to get healthier. Once you get healthier, it’s easier to lose weight. And then If your fat is willing you’re not too metabolically unhealthy, your insulin is fairly low and you don’t have certain types of say, tissue damage problems that you might see in, say, lipedema or autoimmune disorders.

Then there is a, there seems to be a, or, and you don’t have a history of type two diabetes. Then there seems to be quite actually a large range of protein. That you can eat and still stay healthy. Access your fat and lose weight fairly effectively. So for a lot of people as long as they’re meeting that minimum. You could go you could go up to.

Maybe 150, 200 grams of protein and still lose weight. But then for other people for whom the fat is not as accessible for any of a variety of reasons. Lowering protein so that it’s much closer to that adequate level and not very much higher. And then adding a lot of fat for energy is, can actually be a lot more effective.

So it depends. Both approaches can work . But I think in both approaches you have to make sure , you really are getting enough protein. It’s not so low that it’s a detriment.

Carole Freeman: Oh, fascinating. Oh, so there’s not one size fits all way of eating for every single person on this planet

Amber O’Hearn: if they’re all healthy, it’s like that to story, right? That tol story quote. All fam, all happy families are happy in the same way. And all unhappy families are unhappy in their own individual.

Carole Freeman: Here’s a good question, but we are not gonna have time to cover this. So we’ve got kay STAs ask, asking how to heal the gut. And you know what, that’s, I should have that as a future future topic. And anything you wanna say real quick on that? Amber?

Amber O’Hearn: Yeah, I used to think that antibiotics were neutral and not a big deal.  I had a bad experience with antibiotics that I think. I believe made me prone to infection and gave me a lot of gut trouble.

I’m still in the process of fixing it and I don’t know the answer, but I don’t know. That was a side note,

Carole Freeman: And I think we’ve got Dr. Ellen Schaeffer here. So many folks who are overweight will have sleep apnea, which will fragment their sleep, continue contributing to insulin resistance. Usually my patients see me for sleep. Oh yeah.

Amber O’Hearn: It’s a big vicious circle because the sleep apnea will wake you. Then you’re getting like inherently bad sleep quality cuz it’s disrupting all of the processes in including the duration.

And then you’ve got insulin resistance. If you’re not on a ketogenic diet, that’s gonna worsen glucose tolerance and affect your ability to eat food well. That can cause obesity and can contribute to sleep apnea ,  because it can like physically make the passages less free.

So yeah, it’s a terrible endemic problem.

Carole Freeman: Yeah. Here’s a question from Jennifer. How important is it to adhere to a sleep schedule? Is it helpful to get my seven to eight hours of sleep at approximately the same time each night?

Amber O’Hearn: Yes. You will sleep better if you sleep at the same time . I think waking time more than going to sleep time.

And I don’t remember why I think that , so maybe I’m wrong. I’ll have to get back to you. But yeah, if you’re, if you have sleep consistency, that tends to contribute to better sleep quality.

Carole Freeman: Thank you for the question, Jennifer. And then, Dr. Shaffer follow up. I treat their apnea first, then work on carb restriction, weight loss, diabetes reversal, et cetera. So I think sleep apnea needs to be discussed even if they aren’t particularly symptomatic. I’m assuming it means treats it with probably a C P A P machine or some kind of airflow, right?

Amber O’Hearn: So I think what you’re saying Alan if you have an  patient presents with diabetes or overweight. Then even if they don’t think that they’re having apnea. It should be looked into because you can address that right away. That should start to have a positive feedback loop.

Maybe that’s what you’re saying

Carole Freeman: and yes is the answer,

I know the history of me getting into a ketogenic personally  after a car accident and  undiagnosed traumatic brain injury.  Every symptom that I had from that developed post-traumatic hypo pituitary. Which basically my whole body was just like, oh, a wreck. Everything that was going wrong got fixed by going on a ketogenic diet.

All the symptoms went away, except for I ended up having this residual essential sleep apnea. So I was still experiencing that a couple years afterwards. And I couldn’t find anybody that could explain to me what was really going on. Why that was happening, except for my brain had been injured.

And the therapy that I finally found that worked for that was, it was really frustrating going. The sleep clinic diagnosis and all that kind of stuff because.  I’d already lost 60 pounds at that point and their answer was, you should lose some weight. And I’m like, how much more should I lose. And so they didn’t have, they didn’t have any treatment for the central sleep apnea basically. Because the C pap machine wouldn’t, override that set central? . Yeah, where the brain just stops remembering to tell your body to breathe. So it’s not obstructive like the sleep apnea that Dr.

Shaver’s talking about. So what I ended up doing that, that seemed to work, was doing some hyperbaric oxygen therapy treatments. And so I seem to be normal now. I don’t know. Normal , I

Amber O’Hearn: won’t grant you that. Carole right?

Carole Freeman: She knows me well enough. So Alan saying especially after they have trouble losing weight and so that’s Say more.

Are you getting that? And I think it, addressing the sleep apnea and finding. If that’s an issue first, can then help with the weight loss. I’m suspecting. All right, great discussion here everyone. Thank you all for being here today. Give it up for Amber for being here. Everyone too.

Amber O’Hearn: Thank you so much. Thank you so much for having me on.

Carole Freeman: Great so much to think about here. And yeah, so next week, join me next week I’m gonna have Randy Webb here. We’re gonna be doing some easy techniques to release stress and trauma from the body.

He’s my former supervisor during my grade school degree in psychology. We did the episode a few months back, but there were some audio issues. So we’re gonna redo that episode. So come back next week. And so today we talked about keto diet. And satiety and obesity with Amber O’Hearn. Thank you again for being here, everyone.

If you like what you heard today, support this show. Leave us some more comments share this episode with a friend. Leave us a review. If you’re listening on one of your podcast platforms, would appreciate you leaving us a review. It really would mean a lot. It helps more people find out about the show. And we can get more people this information that could also change their health and their life.

So everyone, thank you again for being here. Thanks to Amber and remember, help us grow the show and we’ll help you shrink . Bye for now, everyone. We’ll see you next time.

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