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Lose Weight Without Counting Calories | KCL36

Lose Weight Without Counting Calories

Episode Description: 

Do you hate counting calories and wish there were an easier way to lose weight? Learn the secrets behind how I coach my keto clients to lose up to 80 lbs in a year without counting a single calorie!


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Transcript:

[00:00:00] Hello there. Are you ready? Are you ready for the show? Thanks for being here so glad to see you. Welcome. Welcome to our show.

Are you tired of counting calories to lose weight? Do you want to know how you can easily. Lose weight on a keto diet without counting a single calorie. We’ll hang on. This show is for you. Stick around. I’ve got lots of stuff planned for you. I’m actually going to be sharing a big giveaway that’s happening as well.

So welcome. Welcome everyone. Keto chat live.

If you don’t know me, I’m your host Carole Freeman. I am a board certified keto nutrition specialist. I specialize in helping women 40 plus follow a keto diet for long-term sustainable weight loss. I also am a behavior change eating habit, change psychology expert as well. More importantly, I can teach you how to Lose Weight Without Counting Calories.

So glad you’re here. Let’s just get the legal disclaimer out of the way as well. So we don’t get in trouble. 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 [00:01:00] or concerns related to your specific medical condition, please contact your professional healthcare provider.

Lose-Weight-Without-Counting -Calories-Keto

 

All right, check that box, everyone. Welcome. Welcome. I got a little quiz for you.

Can you guess the city that I’ll be speaking at in may? So I’ve got a conference I’m going to in may and let’s see if you can actually guess yes, let’s make this fun and interactive. So give me your best guesses as to where I’m going to be performing. I’ll tell you later in the show, so hang on, but I’d love to see you guessing.

Also, if you want to support the show with the super chat, we really appreciate that. And so on YouTube super chat feature or on Facebook you can give us awards in the Facebook group. That’s a fun little feature now. And also if you’re listening on one of your audio podcast platforms, if you give me a review that really helps out as well too.

And announcements. I’m really excited to share with everybody I’ve been selected as a speaker for pod Fest. And again, I got the quiz going [00:02:00] on, so I’m not going to tell you where yet. Don’t cheat. Don’t look it up. Just try to guess where you think that pod Fest is going to be.

And again in may, so if you live in this city will be fun to come and see you out there. Glad you’re here, Melissa. Really excited be my first time attending pod Fest.

But I started this podcast March of 2021 and learned a lot along the way about live broadcasting a podcast. And so that’s what I’m going to be speaking about at the conference. So really excited. Melissa give me your best guess where do you think I’m going to be? Speaking what city in this fine world.

I’ll reveal it at the very end. The topic today, I’m going to be sharing with you how to lose weight without counting calories. The seven years that I’ve been doing this and helping thousands of women lose weight and keep it off not one single calorie has been counted that entire time.

So I’m going to share with you how it is. I teach my clients to do that and how I’ve done that myself as well. But before we get into the topic of the day, I just want to announce, okay. Maybe it doesn’t look like very much, but this isn’t, [00:03:00] this box is filled keynote. Ciao sent me all of these. I think there’s literally a hundred of these in here.

We’re partnering too for a giveaway. And this box of a hundred of these I’m, this has taken me a long time to consume all these. Have you guys ever tried keto chow? What’s your flavor? Favorite flavor? Look at all of these. Okay. I won’t be able to consume all of these. So what I’m going to do is for the ones that they sent me.

So the three ways that you can win one, in-person come and see me at one of my comedy shows. I will give you. Five. How about five? I’ll give you five of your choice of these. If you see me in person. So I’m in Phoenix. I actually have a show tonight at Tempe improv 8:00 PM. Hang out after the show, let me know that you saw me on live and I will bring these with me.

I’ll be handing them out. Also I will be passing these out in person. As long as I have some left. Any of my shows coming up as well, so come and see me there. [00:04:00] If you’re not in the Phoenix area you can’t make it out. You can actually win. You have to have a us address. So I’m giving away two different places, Instagram and on TikTok

I’m going to give 10 winners. So total of 20 winners are going to get 10 packets a piece. So 10 winners will be announced on Instagram and ten on TikTok. And just as a disclaimer Instagram, TikTok Facebook, are not sponsored this.

They’re not involved. They’re not affiliated at all. So the way to enter is find my post. I just posted it on Instagram before we went live here and find it, posted it on January 27th, 2022. Winners will be announced in one week. So on February 3rd, 2022, we’ll announce the winners on both platforms.

Way to enter, I put the details on the post, on the Instagram post and I’ll be posting it on TikTok soon. But basically tag two friends in your post, you can do it on Instagram and or TikTok. So both places give you a better chance of winning and tag two friends. [00:05:00] Follow me on that platform that you’re tagging people on and then text me, oh, let me put my texting number up here.

For those of you watching this live text me a screenshot that you tagged your friends. So that’s where I’m going to see that you actually did it. So those of you watch listening audio only a text number is 6 0 2 7 0 4. 5 3 0 9. Your deadline for this is going to be February 3rd, 2020 2, 20 22. In the morning, I’ll announce the winners by the end of the day.

So that’s going to be your deadline. So actually let’s make the deadline the day before, just so that Deadline is February 2nd, 2022. There we go. So that yeah, so text me at 6 0 2 7 0 4 5 3 0 9. Send me screenshots that you’ve actually tag two friends on the platform and then that will be your entry into winning.

So again, Keto, chat giveaway, you guys. So many of these are really delicious. Sugar-free. High protein meal replacement shake in case you didn’t know what they are. So let me know if you’ve actually ever tried [00:06:00] these and can’t wait to give them all away. All right. Welcome to the show. Let me know if you’re joining us where you’re joining from.

I have a quiz going on for the whole show, which is what city can you guess? What city I’m actually going to be speaking at a conference in. May of this year, I will reveal it later. So place your bets now. What’s not bets, just guesses. All right. Y’all ready to hear now how I coach my clients to lose weight.

Let me give you some examples. So for example Karen, one of my clients she’s been with me for years. She’s lost over 70 pounds. Not counted a single calorie, a penny she’s lost 45 pounds and maintained it. Kept it off for four years. Also not counting a single calorie Rita in just over a year’s time has lost 76 pounds.

Notice the theme here, not a single calorie she’s counted. Annie reached her goal weight and has [00:07:00] maintained it for a year and also no calorie counting. And Cheryl another example just over a year, she’s lost over 70 pounds as well, 72 and also no calorie counting. Those are just a few examples of how I taught people to Lose Weight Without Counting Calories.

Some client, oh, I’ve got another note here, clients from this morning, for example Wendy’s new client. She in three weeks has lost 12 pounds and also not counting a single calorie. Yeah, so those are just some examples of the success that people have had without counting calories. So who wants to know how the heck do you do that? How to Lose Weight Without Counting Calories.

Because I know that most of the. Programs, keto coaches out there they’re having you count calories and telling you, you have to be hungry in order to lose weight. But these ladies, not only are they not counting calories, but also they’re not actually going hungry when they’re hungry, they get to eat and they eat a meal until they’re satisfied. They Lose Weight Without Counting Calories.

First of all. Why have we been told to count calories for so long? One it’s because we eat too much. And the last, what? 50, 60 years, we were told that if you need, if you’re going to lose calorie or you’re gonna lose calories, if you’re gonna lose weight, it’s [00:08:00] all about the calorie equation, right?

Like you have to eat less and exercise more. And so that you have a net calorie deficit. Okay. This is because we live in an environment where food is plentiful and it’s very tasty and food is designed to make us overeat it as much as possible. And so the truth is that I’m studying. The psychology of eating appetite, cravings behavior change.

I’ve studied that as long as I’ve studied nutrition, which, it goes back to my first diet when I was 19 years old, I’m fresh out of high school trying to figure out how to lose 10 pounds. And I’ve been studying all this. And I that’s the approach that I bring to my clients for keto is how to do this in a way where we’re actually working with the way that our brain is designed to eat and regulate our appetite without counting calories. Okay. So I always use the example of like wild animals, right?

Why are most wild animals not overrule? Why do [00:09:00] they not have not having somebody tell them how many, like deer don’t have a nutritionist that tell them you only get 27 leaves today and three blades of grass. Don’t go over that. Make sure you keep her calories low. Like the lions in the savannas are told that they can only have 5,000 calories a day of antelope meat.

Like this. Isn’t a natural state that we have to have limits. In order to have a healthy body weight. It’s only our food environment that we live in and a current diet. That’s a mismatch for the way that our body and brain have are designed that causes us to overeat and gain weight. I talked to ladies every day, that feels like there’s something wrong with them that they maybe have a binge eating disorder or they just can’t control themselves.

Or why is it that if I lose weight, I always gain it back. Like, why can’t I control myself? What’s wrong with me? The problem is that we’re living in a again, we’re all the food that’s available. 90% of the food that’s available as highly processed combinations that are designed to make us crave it and [00:10:00] overeat it and gain weight.

Continue to crave it and continue to overeat it and it’ll read it more. And so one of the secrets is just to go back and eat foods that are in alignment with how our appetite normally can be regulated eat foods that are designed, that we would enjoy them. We like them. They taste good. They’re satisfying satiating to us, but we don’t crave them.

So what if I told you that cravings are not a natural state of. Being craving is a sign that we’ve been eating addictive foods. Do CRA so think about things that are healthy for you. You maybe want to do them, you enjoy do them, but you don’t crave them so much that you’re obsessed about it and need to go.

Valerie’s here. Valerie says currently having trouble envisioning overweight lion. Think of all the wild animals out there that are living in the the environment that there is their native land, they don’t get overweight because they’re eating. That’s just [00:11:00] naturally wild available. That’s meant to be their food.

We don’t have overweight deer. We don’t have overweight lions. We don’t have overweight pelicans. How about penguins? I don’t know, flamingos, what else are crocodiles? They just eat, let’s see. CRA craving is not a natural state. If you’re struggling with cravings, it means that you convinced consuming foods that have an addictive quality to them.

If you’re new to the show, the podcast, you can go back and listen to episodes. One through 10, where I go over my 10 rules that I have my clients follow. When they follow those rules, they don’t have to count any calories. Today I’m going to, in this show, I’m going to give you more details about like, why is it that certain things help. What you need to do to Lose Weight Without Counting Calories.

Eat in a way that we can trust our hunger. We can trust our appetite and we’ll be able to stop eating when we’re actually full and satiated and be able to have a normal body weight. One of the, one of the big keys is that I teach my clients how to get adequate nutrition and we’re actually [00:12:00] eliminating the food.

That are very low in nutrition. So one of the things that helps us regulate our appetite naturally is when we get enough protein, when we get enough fat. And when we get enough vitamins and minerals, our bodies, actually that wise, if you’ve ever watched a deer, I’m from the Northwest originally. So I have lots of experience of watching deers nibbling on various things.

And if you’ve ever watched a deer in the wild. They go and chew on this leaf and they think about it and chew on it. Maybe we’ll have another one or maybe they’ll walk away and they’ll go eat some grass, but what’s going on is that their sensory taste buds, their mouth, all the things in their mouth are actually recognizing the nutrients and our bodies are so complex and wonderful.

You can actually tell Ooh, this is good for me. It tastes good because there’s nutrients in that I need something else may not taste good to that deer at that moment. And that’s that deer signal to go, oh, that doesn’t taste good. There’s something in there [00:13:00] either. That’s bad for me or. I don’t need there’s nutrients in there that I don’t need right now.

I’ve got plenty of those. Now, if we could peel back all of the processed foods and remove them from our world and just go back to the way that we ate we gotta go back a ways, but humans have been on this planet for 200,000 years. So if we could go back, let’s say a couple hundred years to the point where we didn’t have these processed refined foods.

We mostly were either growing our own food or hunting for our food that we’re eating. We wouldn’t need to have to count calories. We wouldn’t need to have nutritionists. I would be out of a job because all the food would just be nutritious for us. And we wouldn’t need anybody to tell us how much of what we could eat. You’d just Lose Weight Without Counting Calories.

And so again, the need to count calories to lose weight is a sign that we’re eating foods that are not actually very nutritious for us. They’re out of alignment with how our bodies and appetite are designed same thing with craving. I hope you are all having aha, maybe your head is spinning around a little bit of just the concept of thinking that cravings aren’t normal.That eliminating cravings I essential for you to Lose Weight Without Counting Calories

That’s a sign something’s out of whack. You overeating until you gain [00:14:00] weight is actually not normal either. That’s not the way that our body’s designed. It’s assigned, you’re eating foods that have been specifically designed to make you crave them and over eat them, not your fault, but once you have the information, then do something about it.

Okay. So first of all again, so how I help. Achieved normal body weights without counting calories is that we’re getting adequate nutrition. So number one, adequate protein. And I’ve found that for most of my clients, at least 80 grams of protein a day is ideal. More is often better. A lot of my clients, the ones that I’ve mentioned to Karen Rita, penny. They know how to Lose Weight Without Counting Calories.

They’ve all found that a hundred grams or more per day is actually better. I myself find that a hundred grams or more protein every single day helps with more satiety it eliminate. Cravings for sugars and carbs. And it also maintains a healthy metabolic rates. So things don’t slow down. Another another key, this adequate nutrition actually is that we need some fat. It may sound counterintuitive but fat is necessary to Lose Weight Without Counting Calories.

It turns out that we have a fat [00:15:00] appetite. We think we just have an appetite for food in general, but we actually have a need for a certain amount of fat. Now the amount of. Is debatable. When people are trying to lose a lot of body fat, they don’t necessarily need a lot of fat. But somewhere between, 60 to a hundred grams of fat per day is often amount that is will be satiating for people as well as provide the nutrients that are in fat.

So it turns out that not only is certain kinds of fat essential for our human existence on our health, but also there are four vitamins that we can. Only from fact. So vitamin a D E and K, guess what? They don’t exist in foods without any fat in them. So that’s part of why we also, why we have a fat appetite. That’s why they are needed when you want to Lose Weight Without Counting Calories.

Lose Weight Without Counting Calories

So remember that deer example about the deer chewing on the different leaves and the body is wise enough to know how much of each one it needs. It turns out that we have that as well, that we have a certain amount of fat that we need that our body can recognize. Now. Now this isn’t to say that you need lots and lots of fat, right? As with all things, too much of everything is bad especially when you want to Lose Weight Without Counting Calories.

We have a [00:16:00] Mount that is satiating. So this is part of, so if anybody’s listening and watching, that’s never followed keto. This is one of the blessings of Keto and that most people will find that they have a level of satiety from eating this way that they never experienced when they were eating a high carb diet. It’s that satiety that allows you to Lose Weight Without Counting Calories.

That’s because they’re getting adequate fat, the carbs aren’t stimulant overstimulating appetite with that. And the satiety that you get when you are. The right amount of fat for your body is like nothing you’ve ever experienced. Another part as well of this adequate nutrition piece of the puzzle of I’m teaching my clients and probably a lot of them didn’t even know this might be news to them, but this is my the method to the madness that I teach my clients is what I’m teaching you here today. This is how to Lose Weight Without Counting Calories.

Keto diet the way that I teach it, especially we’re eating real whole foods as close as the way that they grow in nature as possible. We’re actually now next week’s episode, I’m going to be talking about the myths about how isn’t keto low in nutrients. Aren’t you missing a lot of things by cutting out lots of fruits and vegetables?

Here’s the condensed version of that right now [00:17:00] is that it turns out that when we follow keto, especially the way that I teach my clients. All we’re eliminating are the foods that are the lowest in vitamins and minerals. Does that sound like a shocking shock to you? I’ll say that again. The way that I teach my clients, when we’re following keto, low carb, keto, whole foods, diet, we’re eliminating the foods that have the lowest nutrients. Foods ith low nutrients should be avoided if you want to Lose Weight Without Counting Calories.

So we’re cutting out sugar. Nobody here would argue that sugar is low in nutrients. We’re also cutting. Grains are very high in starch. They’re actually very low in vitamins and minerals, especially when they’re refined, but even whole grains are very low in vitamins and minerals. We’re cutting a fruits.

Now, a lot of you might be like, oh, fruits are super healthy for you. Aren’t suits fruits full of vitamins, minerals and nutrients and antioxidants. I got some bad news for you. Fruits really aren’t full of vitamins and minerals. Fruits. I haven’t been around really that long either. So in my lifetime, I remember that there were three kinds of [00:18:00] apples and none of them tasted that great fast forward, 50 years later.

And we’ve got these apples that are the size of a small child’s head and they’re super sweet. They taste really good. But did you know that 200 years ago, apples weren’t sweet. They were they were brought over from England. They were a little tiny crab. Who here has ever had a crab, apple, they taste terrible.

They’re Amelie. They’re not sweet. They’re very bitter. They’re very tart and. They were just grown as a crop as something that could be fermented and made a very low alcohol drink that you could have. That was a way of purifying water. They didn’t have water purification techniques back then. And so if you fermented some kind of fruit in the water, that was a way of actually killing all the bacteria that would otherwise be in there.

Apples okay. So they’re big now. They’re very sweet. They taste good. People love it. How did we get from little crab apples that didn’t taste good and work sweet to these big giant small child head size apples? We selectively bred them. We picked out the ones that [00:19:00] were bigger and sweeter, but no one, I didn’t say that nobody was slightly really breeding them for which ones had more vitamins and minerals in them.

All they did was they was sweeter. They tasted better and they were bigger. Is that’s it. I hate to burst your bubble, but fruit, apple is just one example I can walk you through, but it’s true of all the fruits that we have available right now. They’re giant size. They’re very sweet. They’ve been selectively bred to be higher in sugar, and nobody was looking at the vitamins and minerals in.

That was not of concern. Fruits are not full of vitamins and minerals. And so what the tracking software that I use with my clients for their food intake it actually is extremely accurate. It tracks vitamins and minerals. So we’re actually seeing this I create meal plans for my clients to use.

And in the process, I’m entering this all into this tracking software that shows me vitamins and minerals. And I’ll tell you that they meet the RDA of nutrients. And we’re not having any fruits at all. We’re not having any grains. We’re not having any [00:20:00] lagoons. Okay. So these are all things, again, that the line we’re drawing in the sand is that we’re eating the foods that are the most nutritious and also.

Ones that we can eat in amounts that align with the healthy body weight. It’s so freeing. It’s so freeing. All right. What else is in my notes here about how I help my clients lose weight without counting calories. Oh, we got to talk about, okay. So again, we’re cutting out refined grains and sugars.

Those don’t have any nutrients in them. We’re cutting all the processed and refined foods as well. Those are very low nutrients. Nobody on here is going to argue with me and say like that frozen pizza or those pop tarts are super healthy. We’re cutting out all of those foods that are not nutritious.

And then also we’re mindful of something that’s called. Highly palatable foods. So this is a combination. I learned this concept from Stephan DNA, a researcher up in the Seattle area. He studies what basically how people eat that makes them [00:21:00] gain weight and. Low old episode ago on my keto chat interview series on YouTube.

I interviewed him and really, I just learned so much from him, big influence on my life about how I teach my clients to eat in a way that’s not obesogenic. So obesogenic just means eating in a way that makes you gain weight. And Stephen co taught me this concept of a highly palatable food combination.

So here’s the short version of this is basically. Any food that has sweetness to it and fat that’s a combination that’s makes our brain go crazy for it. It makes us want to overeat. So anytime those things are combined together in one food. It bypasses that a nice natural amount of food regulation that we can eat without gaining weight.

And it actually moves into the category of stimulating appetite to the point where we will overeat and start to gain weight. So in nature, there [00:22:00] really aren’t, there’s only, I can only think of three examples of things that exist in nature that have fat and carbs together in them. So mother’s milk. And what is mother’s milk designed to do?

It’s designed to make a human baby cow, baby. It’s high in carbs and in fat naturally. And it’s designed to make the baby consume as much as possible so they can gain weight and grow as much as possible. So this is where this wiring in our brain comes from is because we’re designed as a baby to consume as much as possible and grow as fast as possible.

Now. If you’ve ever had a baby that you fed them if they’ve had some mother’s milk or even formula has that fat and carbs in it together, and baby gets milk drunk, right? They consume as much as they can. And then they pass out from the the coma of the numbing feeling of the carbs and that together.

And speaking of numbing, feeling every comfort food that you ever have had, or you crave is also [00:23:00] this combination of fat and carbs. Okay, I’m sure you can think of your favorite car, your comfort food. It doesn’t exist in nature in that combo. So let me go back to this three things that exist in nature that are high in carbs and fat together.

Coconut as well as one of those it’s a little bit harder though, because it has so much fiber in it that it’s not it’s not the type of carbs are very low, so it’s very hard to overeat coconut especially. W raw, mature coconut that’s hard, but Rob Wolf was the one that pointed out to me that coconut is one of those that has fat and carbs together.

The other thing that exists in nature that has naturally has fat and carbs in it. And again, this is, it is nuts nuts and seeds and. But the way that nature prevents us from overeat, those is that they’re extremely hard to get to, and it takes a lot of work to cut off the husk and the shell and the whatever else is protecting that little tiny nut inside of there.

And so if you buy nuts in their original shell where you’ve got to pick them out and cut them out and chop them up yourself, [00:24:00] it’s really hard to overeat that. But how do we get them in? We go to Costco, we get a 10 pound bag and they’re roasted and salted. And oftentimes now they have added sugar on them on top of that.

So easy to overeat. So those are the only things in nature that exists that way.

Mother’s milk, we’re limited in when we consume that too, in our growing years the coconut, again, that’s not really an issue of over eating that because it’s, most of us don’t live in that climate and there’s so much fiber in the mature coconut that it’s really hard to overeat that.

And then the nuts, if we get them in the way that they’re grown in nature, it’s also extremely hard to overeat. But everything else, that’s a junk food, a snack food comfort food. We’ve as humans, we’ve engineered things to have the fat and the sugar together, and it doesn’t even need to be sugar per se, just high carbs.

So I don’t want to I’ll name a couple of examples, but also I don’t want to trigger the cravings for these, that some of you, it may trigger. Cause that’s one of the other things I’ll talk about here in just a moment is avoiding craving. Triggers for my [00:25:00] clients too. So highly palatable combo again is this high carb, high fat and the same thing, and it really doesn’t exist in nature.

And so these are so we’re for how I’m teaching my clients, how to eat again without having to count calories so they can lose weight is a we’re avoiding this combo. We’re avoiding fat and sweet fat and carbs together now by eating low carb that’s one way we’re already re removing.

The carbs. So we eliminate that issue. The other thing that can happen though, is that the sweet and fat together. Which if it’s artificial sweetener, if it’s no calorie sweetener, if it’s those keto friendly sweeteners out there, if you add that to fat, you still get that same combination that makes you crave it and overeat it.

So this is a pitfall that a lot of people fall into when they’re trying to do keto on their own is that they follow, they make keto. keto fat bombs that are sweet. They CA they try to keep the sweeteners into their life. And the problem with this [00:26:00] is that’s still stimulates your appetite above and beyond what would be conducive to a normal, healthy body.

This is a gift I give my clients. So a lot of them come to me. They’ve been trying to keep it on their own. Like, why am I not losing any weight? I’m keeping my carbs low, what’s wrong. And it’s because they’re actually there. They want to keep the sweeteners in. They think of a zero carbs. It must be okay, but they’re actually eating in a way that.

Over there overeating again, you add sweeteners to fact so you have cream in your coffee and you add some kind of a sweetener to it. How much of that cream can you consume? A fat bomb is something that is either butter or coconut oil and yet a sweet year to it. And those are so tastes.

Do you want to eat them all? Any kind of keto dessert as well, very tasty. It’s always going to be excess of calories than you would have eaten if you didn’t add that dessert in. So here’s a way again, of eating. That we’re not counting calories, but we’re eating. We’re avoiding excessive calories naturally because we’re eating in a way that aligns with our natural appetite and satiety.

So [00:27:00] avoiding highly palatable food combinations hyper palatable, maybe what you may think of them as well. S stop the sugar, stop the sweeteners. If you’re not losing weight, this is a way of, and again, this is the way we’re not counting calories. We’re cutting out a sweetener, even if it has no carbs and no calories in it.

And this will actually help you eat less. Another cue. This is the last part of this secret of how I teach my clients to. Eat in a way that they’re not having to counting calories and they can lose weight very easily is we’re avoiding cues that cause craving triggers. So you may have noticed that I, like I said, I’m going to avoid naming specific comfort foods and that’s because just me saying a certain word, a certain food that can be all that it takes to start to make your brain create.

You get an image of that thing in your brain, and then you can’t get it out and your brain ruminates on it and it, that card monster and your brain, it wants to eat those [00:28:00] carbs. It wants to overeat. It wants to find as much food as possible. That’s another way we’re designed is that because for most of human existence, food was pretty scarce.

And so we’re wired to eat as much as possible. If we can find it. And just thinking about a food, your brain is going to start to ruminate on it and crave it. So I recommend for our clients in the beginning that avoid recipes altogether. Now, this is something that people think is oh, I got to follow all these cookbooks and recipes to be on keto and be really successful.

But guess what happens? There’s many pitfalls with recipes in the beginning. I’m not saying you can never have a keto recipe ever, but let’s get you a clean slate to start with so that you can start to get in this fat burning mode without counting calories. And what are all the problems with bringing in recipes in the beginning?

One is that you’re going to spend all day on Pinterest and you’re going to be looking at pictures of food. And you’re going to actually stimulate your appetite. So looking at pictures of food makes you hungry, or you will eat more, having seen [00:29:00] videos and pictures and looking at recipes all day long.

Okay. So that’s one thing, a second thing. This isn’t an overriding thing, but it just makes it complicated. How many times have you tried to fit different recipes into your macros for the day? I feel like you want to pull your hair out. That’s another one. That’s not about appetite regulation, but that’s another reason why I have them avoid recipes in the beginning.

Another one, when you make a recipe, it’s a more complex flavors that will make you eat more calories than if you kept it really. A meat, a vegetable, and add some butter on it. You’re going to eat an amount that actually tastes good is satiating, but it’s not going to trigger overeating. So we get this clean slate of no recipes for the beginning, because again, all these multiple reasons why it triggers over eating.

Additionally, when you make a recipe, it takes more time than just a quick meal. All that time that you’re in the kitchens, let’s say 30, 40, 60 minutes that you’re cooking, preparing, chopping. You might be nibbling the whole time, which would be more food intake, but you’re also seeing the food and you’re [00:30:00] anticipating it.

And you’re just building up an appetite the entire time that you’re looking at that too. So you will end up eating more for that reason as well. So these are all the things that I’ve studied for a long time about how to actually help people. Eat in a way they don’t have to count calories and you can let the weight peel off.

Some of you might not admit this at the beginning, but I’ve got examples. Like Karen that’s been with me for four years has lost 70 pounds. Penny lost 45 pounds and she’s kept it off for four years. Annie has been with me for over a year. She’s reached her weight loss goal and been able to maintain it all these ladies without counting a single calorie.

Cheryl has been with me for over a year and lost 72 pounds. Now, again, these are all examples of how you can be very successful on this, my secrets to helping them do this in a way that they get to eat. When they’re hungry, they feel satisfied and they’re not having to count calories and feel hungry. Yeah, Valerie says ain’t nobody got time to enter 46 ingredients into a tracker anyways. Yes. So true. It’s so much easier and faster this [00:31:00] way. Along the lines, more of this, avoiding craving cues, craving crews caving, craving cues. Say that three times fast. Also being mindful of what you’re watching.

I stopped watching all the cooking video shows that I used to watch. Avoiding certain sections of the grocery store too. You might avoid walking through the bakery or the sections of the store that have these highly palatable combos, the high-fat, the high carb foods. And the other thing you want to be mindful of too, some people struggle with certain places, events or feelings or times of the day that start to cause some craving triggers.

Again, I’ve got a master’s degree in clinic. Health psychology. And so this is something that I work with my clients on and helping them navigate these things too, because you may be doing all these other things correctly to minimize cravings, regulate your appetite, normally lose weight, but you might still struggle with these things of when I go to the movies, I always ate that one thing.

Or every day at five o’clock I always poured a glass of wine and had some nibbles or after dinner. I always sat down to have a bowl of XYZ. Those things can take a little bit [00:32:00] more time to unravel, but there, there are things that we at least become mindful of. And then we can create some new habits, new behaviors, new rituals that take the place of that former thing that you did before.

So that’s another part of how I can help people lose weight easily without. Counting any calories. So what questions you all have? If you’re just joining to the quiz I’m going to reveal here. I was challenging people to guess. I’m speaking at a podcasting conference in in may and I’ll give you a hint.

It’s in Florida. So see if you can guess which city that I’ll be in, in may speaking. I announced the big Keto chow giveaway as well too. So if you want to go back we’re nearing the end of my live stream here. And then if you want to go back and listen, I revealed how you can enter to win. One of 20 different giveaway packs of keto chow, either in person, Instagram, or on TikTok.

Next week, the episode is going to be about the myth about how people think that keto is unhealthy.

We got a glimpse of that today, but people always think that. [00:33:00] He knows unhealthy, cause we’re cutting out a whole food group. How could it be possibly healthy? So I’m going to dive into that a lot more next week’s episode. And literally Erica, thanks for being here. She’s always learned so much from you.

Yay. Oh, that makes me happy. I trying to get the, trying to get the word out, trying to get the right information out there. Oh, Nancy. Oh, actually wait. Yeah. Is that right? According to my going Nancy you’d guessed correctly. I’m speaking at PodFest, a conference conferences going to be in Orlando, Florida in may.

Nancy is such a good, she’s always got the right information. So thank you. Congratulations, Nancy. Go Nancy, go, if, go, find me on Instagram enter the the thing so that I can make you a, one of the winners. Give you this I want to give you one of the prizes that I’m giving away.

So Instagram I’m guessing is probably easier for you there. So, KetoCarole on Instagram is how you can find me and the most recent posts that I put on there. I’ve got all the details about how you can win. So Nancy I’m awarding you, one of them just because you guessed the quiz correctly today. The.

The [00:34:00] giveaway winners will be announced on February 3rd, 2022. So you’ve got a week to go enter. if you’re having any questions about how to enter, how to, anything like that, you can go ahead and comment on this stream as well. And yeah, so today we talked all about how I help my clients lose a ton of.

Keep it off, maintain their weight loss without counting any calories, not a single calorie. I’m so glad you’ve all been here. so if you’re struggling with keto, I’m here to help visit my website. If you’d like to know more about what it looks like to work with me.

It’s ketocarole.com. Carole has an E on the end. It’s the very fancy French spelling of Carole. And so go there to check out more about the work that I do and. if you’re listening on podcast app, if you’d give us a review, I’d really appreciate that helps me a lot help more people Erica said too, being able to get more of this right information out to the right people.

Thank you everyone for being here today.

Remember, help us grow the show and we’ll help you shrink and I’ll see you all next time, everyone.

Thanks for showing up. We’ll see you later. Bye.

Connect with Keto Coach Carole:

Join our Facebook group: https://www.facebook.com/groups/KetoLifestyleSupport
Follow Carole on Facebook: https://www.facebook.com/KetoCarole
Follow Carole on Instagram: https://www.instagram.com/ketocarole/

Filipino Nurse Gets Healthy with Keto | KCL 35

Filipino Nurse Gets Healthy with Keto

Episode Description: 

Our newest Peer Support Coach, Raquel, shares her story of healing multiple medical issues on her keto journey. Despite having a doctorate in nursing, and the best medical care available, Raquel had a long list of troubling medical issues: type 2 diabetes, high cholesterol, constant fatigue, plantar fasciitis, thrombocytosis, high blood pressure, bursitis, and seborrheic dermatitis. But that was BEFORE she found my keto support. Fast forward one year, and Raquel is a whole new person! Listen to all the improvements she’s experienced and get her top tips for success.

Raquel Branom lives with her husband Kelvin on a 1.5 acre piece of heaven in central Texas. They have 2 grown sons who live nearby with her parents. Raquel is an advanced practice registered nurse and is currently the ICU educator for a large healthcare system in Waco, Texas.

 


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

Submit your questions for the podcast here

Transcription: 

Carole Freeman: [00:00:00] Guess what Raquel we’re live. Everybody. Welcome. Welcome to keto chat live. I’m your host Carole Freeman. I have a master’s degree in nutrition and clinical health psychology. I’m a board certified. Nutrition specialist. I specialize in helping women 40 plus follow a keto diet for sustainable weight loss.

Carole Freeman: And today I have a very special guest Raquel. She is one of our newest peer support coaches. So part of the tradition of welcoming them on board is to do a little interview and get to know them. You interview so welcome

Raquel Branom: Raquel. Hi, thanks for asking me. I’m so excited. This Plaza pause

Carole Freeman: backwards.

Carole Freeman: So I was after. I have to point where I, the opposite of where it’s like, Raquel, do you remember like learning to curl your hair in the mirror or you’re on,

Raquel Branom: I still don’t have, I’m still not good at it.

Carole Freeman: I’m always like you poke yourself in the [00:01:00] eye and it was always backwards, but then eventually your brain figures it out.

Carole Freeman: So I’ve been doing this long enough now that I know that. Oh, what I think is a way from me, like my brain goes, that’s how it looks like I’m pointing at you.

Raquel Branom: Yeah. We’re looking at my opposite hand at where I am. So that’s

Carole Freeman: yeah. It’s tricky. All right. Let’s get to know you. So tell us a little bit more about who you are, what you’re up to, who tells your little bit about your personal life, whatever you feel like sharing, but not too

Raquel Branom: much, we’ll be circumspect in how I’m sharing.

Raquel Branom: Actually I was. I was born in the Philippines, but raised in California. We moved here when I was about moved to California with us. So that’s six years old. So I’m a California girl that is now transplanted to Texas.

Carole Freeman: This last

Raquel Branom: year. Yeah. And we moved that here. Last year we’ve been in our home now for a year, as of the oh three days from now, the 26, 20, [00:02:00] 20 ninth. It will be one year anniversary and our house here in Texas, we moved here after I retired. And my husband retired from our jobs and came out and came out just before the big.

Raquel Branom: And that the experience of having no electricity, it was an adventure. And then I have two grown sons. My eldest Camera. And he just got out of the Marine Corps is a cap as a captain and my youngest my, my Cody, he he works for a big box store over here.

Raquel Branom: He manages the customer service area, which he loves to do. My husband is retired law enforcement. And maybe. And then when we got here, I was teaching online, but then my contract was done and I thought, Ooh, what am I going to do? I did not want to be bored. So I went back to work and and I really enjoy it.

Raquel Branom: And it’s keeping me a lot busier and a lot more engaged and working with with nurses [00:03:00] again, which I really enjoy. So I am a clinical nurse specialist with a doctoral degree now. And think of this. Oh, I love I’m a crafter. Papercrafts. I make lots of cool things that my husband thinks I should sell on Etsy, but then that makes it a business, which means it’s no longer an enjoyment.

Raquel Branom: It’s a philosophical thing with me. So I haven’t decided yet. But yeah, that’s something I enjoy is hanging out in my craft room and just making things

Filipino Nurse Gets Healthy with Keto

Carole Freeman: and that’s great. May I ask how old you are?

Raquel Branom: Raquel I’m 63.

Carole Freeman: Okay. Yeah. Excellent. Just so that people are watching, some of them will be like, oh, she’s just like me.

Carole Freeman: So

Raquel Branom: I got all this white hair. I decided to embrace the silver and stopped coloring my hair last year, last December, 2020. I said, ah, that’s it. No more. That,

Carole Freeman: I’ve seen that as a trend ladies, couldn’t get their hair done. And so then they’re like, what, if we all just band [00:04:00] together and make this popular, then we can do it.

Carole Freeman: So it’s great.

Raquel Branom: People pay thousands of dollars to get this color. Yes.

Carole Freeman: Plus maintenance. Yeah. Yes. Yeah. You’re.

Carole Freeman: Well, Raquel, let’s talk a little bit about your, not a little bit, but a lot about your keto journey. You were one of my clients you’ve been with me for a while now. But let’s go back to before you started working with me what was life like for you then? What were your fears? What were the painful things like?

Carole Freeman: What was it that made you finally seek out keto as a solution?

Raquel Branom: Painful things. First things first being diagnosed with diabetes, hypertension, hyperlipidemia thrombocytosis, which is too many red blood platelets in my blood cells, fatigue, the brain fog. Oh, sore feet.

Raquel Branom: I forgot to mention that. At what point is the pleasure of fasciitis that went [00:05:00] wrong with the excess weight that I was carrying? I was up I was up quite a few pounds. I was about 50 pounds over what I needed to be for my size. And I’m little I’m for just under four foot 11. And that, and then not being able to find clothes to wear that I liked it was, I didn’t want to go into the size sixteens, but I was wearing a size 16.

Raquel Branom: It was quite a bit. And I said, oh no that just won’t do, but I think also feeling as crummy as I did. Being there unhealthy and having to really monitor everything, including my diabetes, really. I was scared because my mother’s diabetic and see she’s in, she’s a type two, but insulin-dependent and has heart failure and has a pacemaker.

Raquel Branom: And I didn’t want to go down that same route and it frightened me. And then what really happened after that was that character. It was my age died. So she’s my why. Okay. A big why for me, because I [00:06:00] grew up watching her, I grew up with her group was, and to see that happened to her, to somebody I really admire greatly because of her grit and everything, but she lived a hard life.

Raquel Branom: I know she took, lot of other things that I did. I never. But just the fact that she’s a contemporary dying at the age that she did really was a big why for me. So that’s, that was that. And then I started reading about Ketoand watching videos and watching a few people. And then I saw Carole in a on what was it?

Raquel Branom: Was it a keto show or a conference that you were doing? And I was watching and I said, huh, Because I liked what you had to say and what you were telling us was so scientifically sound and I thought, I need to call her. So I looked down at the show notes and there’s your contact information? I went on your website and I made an appointment to talk to you about this program. In essence, that’s how I started my Keto Journey. That’s how a Filipino Nurse Gets Healthy with Keto

Carole Freeman: And that was two here

Raquel Branom: two years ago. [00:07:00] Yeah. Yeah.

Carole Freeman: Excellent. So then what happened? I initially, when I work with people, it’s about a couple of month period. So we do a really intensive, comprehensive starter program. Do you remember back then, like what all improved, where you, what changes you saw?

Raquel Branom: Immediately it was, I was looking at, going through the rules. Which, those rules are so vitally important. It was like, oh boy. And it was so different than anything I’ve ever said and never said anything about calories or depriving myself of anything. It just meant that I would need to shift the way I thought about food and following the rules was really important. Rules are important so a Filipino Nurse Gets Healthy with Keto. 

Raquel Branom: And what I noticed right away, which is some small things first. First thing’s first is my blood sugar stabilized. I wasn’t having the peaks and valleys. Second thing I noticed was that I dropped the weight pretty quickly at the very beginning. And then the third thing I noticed was that my vision cleared up, cause it was getting a little more fuzzy and I was having to [00:08:00] go up higher on my reading.

Raquel Branom: And it all has to do with, how much glucose you’ve got in your system. Your vision just goes. And so that was a big piece for me, because I love to read that as a, somebody that looks closely at crafting and I’m painting and things like that. My vision’s really important. So that was one of the things that said, okay, you’re on the right track towards your goal of a Filipino Nurse Gets Healthy with Keto.

Raquel Branom: And then the second thing. Being able to buy. I think I said that I came down one bra size or something like that at one of our top, one of our coaching calls and stuff. I said, oh yeah, I can put down a whole bra size was cool.

Carole Freeman: Those little things and non-scale victories. That was the big,

Raquel Branom: yeah.

Raquel Branom: And that was a big thing too. And I think also putting my scale away in the other bathroom and only getting on there once a week really gave a boost. It didn’t tie me to the scale, which shifted the way I thought about the wins that I was getting. It was. Without that scale can constantly be there by worrying about the weight itself.That shift in mindset really helps a Filipino Nurse Gets Healthy with Keto. 

Raquel Branom: I could focus in on a really good wins or the other ones. The non-scale, [00:09:00] the non number wins that I was getting, which was feeling better, sleeping better. I wasn’t having night sweats. My blood sugar was more consistent. My blood pressure was going down and it really, yeah. Not having the scale there and then getting on the scale once a week or maybe even every other week.

Raquel Branom: It was like a nice surprise. It’s oh, look at that. And, but it was mostly the other things that really helped. So cause that number will go up and down depending on how much fluid you got on and all kinds of other things.

Carole Freeman: Welcome to a live viewer. I can see that we’ve got somebody watching in the keto chat lifestyle group.The show is about a Filipino Nurse Gets Healthy with Keto.

Carole Freeman: So please join us. Tell us you’re here, where you’re watching from. We love having you part of the show. I can tell there’s somebody here. I can’t see who it is though until you actually leave a comment. So that’s why I’m joint. Let us know you’re here. Welcome. We’re so glad you’re here to hear Raquel’s success story.

Carole Freeman: Oh, they just left. Oh, no. It’s oh. I called somebody and they hung up on you. Oh no. There’s two people now. So welcome to [00:10:00] it. Mary’s there. These people are on YouTube. So welcome to the show. Give us a comment, let us know where you’re joining from. We’re exploring Raquel’s keto journey. It’s about a Filipino Nurse Gets Healthy with Keto. She’s been with us for a couple of years and had some remarkable changes and she’s just come on board as one of our new peer support coaches too.

Carole Freeman: So I wanted to introduce her to everyone officially. So w so you’ve been with us a couple of years. You’ve had tremendous success in the sustainability of this lifestyle. What was it that really made you stay on with us? Sometimes people just do a diet for a couple of months and then they just are like, damn done with this.

Carole Freeman: So like what are your, I guess I should ask it this way? What are your secrets to being able to stick with it for this long?

Raquel Branom: I think it’s paying attention to what my body is doing and. Seeing the difference and there’s subtle. But I think it’s also putting myself first on those and I have the advantage of having grown children and I have to worry about them.

Raquel Branom: My husband’s pretty independent. My parents are independent and side or [00:11:00] have, but I, so I can focus on my own development, my own growth and everything. But I think the biggest thing for me was all the physical changes that I was having. It was. That’s what really did it. And then also keeping my why always in the forefront.

Raquel Branom: That’s what really helps. And I have to admit that yes, I’m human. There were times when I would drift away and then I would catch myself and I go not good. And then and then get back on it again. So I’ve done a few things, like being on the crew and then also doing the the get on stuck program.

Raquel Branom: Just to get back on to remind me of why I’m doing this and remind my body of why I’m doing this because our bodies, they adapt to very strange things that occur to us, and what we do to it, it will start to habituate to certain things that. Oh, no, we really want to go back to the other thing.

Keto Diet Filipino Nurse Gets Healthy with Keto

Raquel Branom: That’s even better for our bodies, but I think the other thing that really convinced me that above and beyond my own diabetes, being under control and re and slowly changing [00:12:00] and reversing and lowering my A1C. Was the platelets that the one that probably surprises and freaks me out a little bit, because how amazing it was because I was really high.

Raquel Branom: I was way above normal for my, for the number of platelets. And those are the little cells that cause blood clotting, which it’s a very it can be a scary thing to think that, oh, blood clots strokes, those kinds of. But I think probably I was about a year into my keto journey that I went in and I had my quarterly appointment with my hematologist.

Raquel Branom: I actually had a hematologist because of this condition. I was not on any medication. He was watching it. We couldn’t find anything wrong where it was coming from. There was no genetic, nothing. I went through all kinds of tests. It was crazy. And he had gotten my blood tests before, before my appointment.

Raquel Branom: And he came in the [00:13:00] room with this really puzzle block at his space. And he goes, what are you doing? I said, What do you mean? What am I doing?

Carole Freeman: Is there a moment where you’re a little nervous? Because

Raquel Branom: the way his face looked at that God I’m in trouble. Something’s wrong with me? I’ll know, my blood counts are bad or something, but he said, you’re normal. I realized that a Filipino Nurse Gets Healthy with Keto. 

Raquel Branom: I said, what? You said your platelets are normal. What are you doing? And I told him, I said he goes, what did you do differently? What have you done differently? What? And I said and I racked my brain a little bit and I said I’ve been eating the keto lifestyle, the keto diet. And he goes, what?

Raquel Branom: What’s that? So I got to do it to Toria Lakita, and he just went. So he’s going to do more research on that one. See if that was something that he would want to see about it, because really when you think about. And then it abnormalities and blood. It all [00:14:00] goes back to inflammation.

Carole Freeman: No.

Raquel Branom: Maybe my bone marrow was making too much of this stuff because it wasn’t.

Carole Freeman: Yeah. I just want to, pause her and reiterate this for our viewers, that listeners that, I remember that day when you came on the coaching call and got to report that your blood was normal. So this was, she went from, they didn’t know what was going on, but basically very high platelets, which put her out of high.

Carole Freeman: Having a heart attack or stroke, basically. So they were watching it. They didn’t know what else to do. And just following a keto, low carb lifestyle, it went to normal. And I just want to pause here because so many people, there are so many myths out there about keto being dangerous and being bad for your heart. But as you can see a Filipino Nurse Gets Healthy with Keto. 

Carole Freeman: And we’ve got several cardiologists actually. Put their patients on low carb, lifestyle. So just, one more piece of evidence that when I interviewed Dr. Ted Naiman out of the Seattle area, when I asked him like what gets better? When you put people on a low carb or keto diet, he says everything you can measure gets better. That’s how a Filipino Nurse Gets Healthy with Keto. 

Carole Freeman: So [00:15:00] I’m just trying, part of the work that I’m doing here is this dispelling. That are out there about this being not helpful or a dangerous or bad for your health type of thing. And it’s not. So for those of us clinicians that are doing this, people like me and Raquel that are helping people follow this, we just see all of these things.We see, in Raquel’s case, a Filipino Nurse Gets Healthy with Keto. 

Carole Freeman: Get better. I forgot to read my medical disclaimer, so I’ll just do that now, just so that we don’t get in trouble here, but this show is meant for educational entertainment purposes only. It’s not medical advice nor intended to diagnose, prevent, treat, or cure any condition. If you have any questions or concerns related to your spec, special medical condition maybe try Syria or something.

Carole Freeman: I dunno, but no seriously consult your professional healthcare. Oh, your personal healthcare professional. I’m like, what did I type there? All right. We’re covered now. So

Raquel Branom: I

Carole Freeman: was chatting with the one of my clients earlier today who was just like but what about this? And isn’t this? And I’m like, no, that’s actually, those are good changes you’re seeing there.

Carole Freeman: So thank you for sharing that. And I still [00:16:00] remember that day that you got to report that. And everybody I work with gets their own unit. Experience of surprises, the things, again, better most ladies are working with weight. Loss is one of their top things, but then like you, we get all these other oh, and that got better too.

Carole Freeman: That’s

Raquel Branom: amazing. So many cool gifts that I’ve gotten from being on keto and it’s, to me, it’s It’s beyond anything else. It’s like this gift that I’ve given to myself and I’m putting myself as a priority for this, that I can be around for my family. And and then for me to continue the work that I do and it’s a wow. I can’t believe that a Filipino Nurse Gets Healthy with Keto.

Raquel Branom: I it’s, yeah. It’s been a really great experience. Yeah. Yeah. There’s times when we were human. I’m human. I think sometimes people think I’m not human, but I am human that And I slip, we all do. It’s called drift, or our minds can only do so many things at a time. And but it’s, it is again what you do with [00:17:00] that.

Raquel Branom: The risk, the responsibility that I take for myself, when that does happen is to get back on and do this. And the other thing is do this with grace and without blame and without beating myself up. Over it because my goodness, this is a journey. It’s not a one and done thing. This to me, this is how things are going to be.

Raquel Branom: And this is how I’ve structured my life to be. I’ll just say the F saved a lot of money by bringing my own lunch to work because the cafe, the cafeteria here. Oh my stars. I love the hospital and everything, but, and dieticians are wonderful, but what they put in that cafeteria for the employees.

Carole Freeman: Oh, yes, I can. I can only imagine I’ve seen inside too many hospital cafeteria, so it

Raquel Branom: just is not. And Bible and yeah, we’ve saved for my not buying [00:18:00] lunches and things quite a bit by bringing my lunch and pre-planning everything. And, oh, Carol, I’ve been tracking in criminal.

Raquel Branom: That’s another win for me because I used to struggle with that. I would just go days when I go and then, but now what I do now is I flipped my switch a little bit here. I use it to preplan my day. So it’s already recorded on there for breakfast. I have an, a. I have some, maybe, a slice of cheese and I have my coffee and I plan all my entire day and that’s what I eat and that’s why I stick to, and it’s it.

Raquel Branom: Doesn’t allow me. To cut it to send what I think. Oh, maybe I can now it’s not here in chronometer it’s I put it there. I got to commit to that. That’s what I’m eating. So I’ve been able to track which, which has been, always been my, my, my challenge is tracking and

Carole Freeman: that’s great. Thanks for sharing [00:19:00] that tip.

Carole Freeman: Cause I know that works there. Several of our ladies that find that really helpful if they preplan their day. You already know that’s going to be perfect macros for you. And if you try to deviate from that, it’s gonna, you’re gonna make yourself more work for yourself. So it’s easier for that. So thanks for that.

Carole Freeman: Yep. Another thing you mentioned too, you mentioned a couple of internal phrases that I’ll just explain to our viewers and our openers too. So you you mentioned that, some of your, the things that have helped you get back on track when you straight a little bit or the crew, which is what our annual membership is. It certainly helped a Filipino Nurse Gets Healthy with Keto.

Carole Freeman: Our initial short-term really comprehensive program. Then we have a longterm support membership that inevitably in Dubai, probably the people that are in that are the ones that are able to stick with it longer. You mentioned another program. We do occasionally to the get unstuck program, which is a high-protein protocol that helps people accelerate things, too.

Carole Freeman: So it sounds like one of your other. Tips or secrets for long-term sustainability is just engaging with other people that are doing, want to do. It’s how a Filipino Nurse Gets Healthy with Keto.

Raquel Branom: [00:20:00] exactly and staying within the community and and sharing those back and those ideas back and forth with each other. But it is a kid it’s a principles of everything.

Raquel Branom: And just keeping the basic principles of keto in mind, always. And And making it work. I think what’s really nice about, about what we do at the fast track and everything else is there’s enough variety ability to vary some things within the 10 rules that for me, I wasn’t, I’m never bored with the food because there’s ways of making things really different and putting a little variety and things.

Raquel Branom: And then it really helps to have a supportive family. It helps a Filipino Nurse Gets Healthy with Keto/ And my husband is super supportive. In fact, he. Last night. Cause we, he, he could, he’s the one that cooks cause he’s retired. So he gets to be, he gets to be the househusband. So when I get home I opened the door and I say, Lucy, I’m home. [00:21:00] That’s cute.

Raquel Branom: He’s funny. And then he comes, oh, there was one day he came out wearing an apron. It was a stairwell. I fell out laughing so hard. He was wearing one of my aprons. But last night he. Big chicken for dinner. And we finished it because I was hungry. I said, I need a new proteins. I said, he goes what do you want for dinner said, I want a big piece of chicken breasts because that’s the biggest, I said, I don’t need protein.

Raquel Branom: So he did. And then he said, oh honey, we don’t have anything for your lunch tomorrow. What do you want? I’m so I don’t do we have a hamburger? Patty frozen. So he cooked for my lunch for today. So I had a burger and cheese for. A hamburger, Patty with cheese and some grilled onions and mushrooms on top of it.

Raquel Branom: So that was my lunch today. I know.

Carole Freeman: Oh, I love it. And haven’t, you also influence some of your son’s too.

Raquel Branom: Yeah. So [00:22:00] my youngest son is doing his own keto also not as consistent, he’s 29. He’ll do what he wants to, but he knows that he knows the principal to be. And my older one now there’s my, this is he while he was overseas and doing a lot of working out and everything like that he he.

Raquel Branom: Basically carnivore on his food and that, and the kids like a brick wall. I can’t find any loose skin to pinch, so I try, but there’s no there’s, I can’t find one anywhere. And then my parents, my mother is also doing keto and so she’s been able to drop her A1C to 6.0. She’s dropped her insulin.

Raquel Branom: I think oh my gosh. It’s way down on her pub. It’s wait, her basal rate is really low. Oh, great. Oh my gosh. And so she’s 89. And go on strong. My dad is [00:23:00] 99 and doing well, the only thing in there last, and they both eat a low carb, high, fat, moderate protein. The only thing that’s a little is the cholesterol is a little high and their blood pressures are a little high.

Raquel Branom: The 89 and 99, I’m not going to fuss at him for that. So

Carole Freeman: doing pretty good. They are. They’re

Raquel Branom: doing really well. They’re both pretty straight.

Carole Freeman: Now Raquel, we’ve never talked about this and we’ve never mentioned your, upbringing the Philippines before. So I’m curious, were there any struggles as you started keto with foods that were your cultural favorites from your childhood and a lot of those are very hard, high carb foods.

Carole Freeman: What was that like? And how did you navigate that

Raquel Branom: rice? Was that, was it, eating those high carb foods, the starchy. It’s very common in the Philippines. That was at the very beginning. It was just almost in order for me to make, to be able to do that. I just had to [00:24:00] completely knock it out of my kitchen.

Raquel Branom: It went out the door and went elsewhere. And knowing that, and we’ve talked about things like there’s certain triggers that we avoid in order for us not to have those flashbacks or cravings and things to stuff. So anything that looked like that was out the door. Okay.

Carole Freeman: So are you saying.

Carole Freeman: Cauliflower rice didn’t work for you at that point.

Raquel Branom: Now, in fact, now it still doesn’t work well for me to have cauliflower rice because, but I can do mashed cauliflower. Okay. Because it doesn’t work the same new, it doesn’t work the same. I don’t have the same relationship with the.

Carole Freeman: This is. So I love this, that I asked you about this Raquel, because it really that’s a lot of what I lecture or teach people about is that your brain can’t really tell the difference.

Carole Freeman: Like it just knows that race gives you a big dopamine endorphin [00:25:00] rush in your brain. Spikes your blood sugar makes you feel happy and don’t be for a little while, but but the cauliflower rice like look similar enough that your brain just thinks, no, I want the real thing. And so thank you for sharing that experience too, because, and that’s one of the things I, like to teach people is like anything that caused you to crave something.

Carole Freeman: You’re going to have less challenges of fighting cravings if they have the craving of the first place. Okay. That’s interesting. I see how that helped a Filipino Nurse Gets Healthy with Keto.

Raquel Branom: And the all, and it could be visual or textural because the taste is so different, but it’s that visual a terror. The textural thing that, that usually gets me just yeah, I think that’s my, that’s one of the biggest things for me.

Raquel Branom: And then other things

Carole Freeman: can I add for me to, I’m just having myself about texture too, because in the beginning I was trying to make these sometimes people will say these like chia seed pudding things. That kind of to me, it’s the same texture as like a tapioca pudding. And I just I would have the same thing.

Carole Freeman: I can’t eat those things because it just makes me feel like I want to shove it in my [00:26:00] mouth. Same thing. It’s a texture thing. My brain’s no, I think this is real pudding. So it’s I don’t like, I don’t like that feeling of feeling insatiable in a food.

Raquel Branom: I know it’s really a very weird thing.

Raquel Branom: It’s about what our brains remember and what relates it to, because there’s always that either that emotional or situational thing that we relate things to, and then they’re tied to them. Food is tied to events in our lives that way. And. And so that comes with the cravings and things like that.

Raquel Branom: Now, certain triggers and things. And and I just blessed the day that I discovered salt and having salt in my water that I can sip on all day really helps with, I’m sorry, I’m moving the camera. My, when I’m on my cell phone. So yeah, having this big, old thing with salt in it, it’s been really.

Raquel Branom: A big lifesaver for me regarding because it really cuts the craving [00:27:00] for sweets. I never would have thought it that way, but that’s really a very interesting phenomenon.

Carole Freeman: So one more question. Fantasy world, where you never found our supports. You never discovered Keno. Where would you be right now?

Carole Freeman: This isn’t fun.

Raquel Branom: I probably would be on insulin with a higher blood pressure medication than I, I have not changed my blood pressure medication and dose for the last, since I was 45 probably have a lot more aches and pains than I do have I had. During my, during the, a period where I did a little bit of a drift away, I started having bursitis in my right hip.

Raquel Branom: Since probably over the last six, four months since really getting back. And then now since this is like my second week of the fast track reboot, I haven’t had fat. It’s gone, no aches on my hip. The other thing too, that I so I probably would not be [00:28:00] able to walk as well as I do. I’d be having, I’d have to wear all kinds of orthotics for my plantar fasciitis.

Raquel Branom: And if anybody’s ever had that pain, it radiates all the way up through your body and they probably would be in a lot more pain. Oh, I would probably have seborrheic dermatitis or psoriasis and my skin cleared up. Okay. Because, and I find that found out that I’m allergic to soy, which I don’t have on the keto.

Raquel Branom: And so now I don’t have it. There’s so many cool

Carole Freeman: things that happened.

Raquel Branom: Amazing.

Carole Freeman: Yeah. What are your what are your colleagues? I know you’re re retired from where you were working before, but what did they think about this crazy diet that you followed and all the changes?

Raquel Branom: This is Texas. I work with nursing ed, nurse educators down here and in Texas it’s I’m in a [00:29:00] totally different environment.

Raquel Branom: So one of my cousins. Oh, my gosh. Do you mean to tell me you’re going into ketoacidosis? And I said, oh my goodness. When we educate you, it’s not that. And then of course they all go out to lunch and they all get cans, everything that’s so high carb and. Looking at the food and my stomach is making, crappies and stuff and I’m go, okay.

Raquel Branom: I just need something with protein and me. So I usually will get something with a high protein and then salad based or vegetable or something like that. And somebody else will eat the chips. Cause I.

Carole Freeman: Do you have some good barbecue locations around you?

Raquel Branom: Tens? Really a lot of good barbecue places and many of the places we’ll barbecue, the stuff without the sauce for you.

Raquel Branom: So there’s two ways that you can get your, and right here, it’s brisket is king. Yeah. Yeah. I love brisket. And I’ll eat a lot of that because that’s good protein right [00:30:00] there. And we have my husband and I have three favorite places we like to go to. And then also there’s a a pokey place here too.

Raquel Branom: So I get the pokey bowl without the rice greens on and then good salmon and all the proteins that go on. Oh, yeah. Yeah, really delicious. And they, and this place has non soy sauces to Portland. They have aminos. Oh, nice. I know that was a surprise. So that was nice.

Carole Freeman: All right. Anything else that you want to leave everyone with?

Carole Freeman: Any tips you have for success, anyone considering keto or anyone struggling with keto?

Raquel Branom: Like with any kind of change, if you’re, if you haven’t done this before, you’re new to this, it takes attention. And I think and we, and especially women are not used to putting the attention on our stuff.

Raquel Branom: And putting ourselves as a [00:31:00] priority, but I always used to think of, if I don’t take care of myself, who’s going to take care of my family if something happens to me. And that was a big thing for me. And I think my best advice is to just disappear. It’s the best thing I’ve ever done for myself.

Raquel Branom: And as why I’ve stuck with it, as long as I have, even though through all the peaks and valleys of things, but again it’s knowing what’s happening in my body. I’m happy where I am. Yeah. Could I, drop a few more pounds? Yes. It’s that pesky 10 pounds. I can’t seem to get rid of. But it’ll come at some point.

Raquel Branom: My body will just decide it doesn’t need it anymore. But all the other things that I have going is the fact that my A1C puts me at a pre-diabetic state. My insulin level is normal at 12, which is nice and everything else is normal. So to me, that, that means a lot. And that will keep me. Doing [00:32:00] this, because I just think that I want to live to a hundred.That’s how a Filipino Nurse Gets Healthy with Keto.

Raquel Branom: That would be cool. My dad, I think, is going to live to a hundred and beyond, so I figure, I

Carole Freeman: should know. Yeah. Thank you so much for being here and all your soul, all your support and welcome aboard as one of our brand new peer support coach. So that role for our clients is that Raquel’s one of the ladies that get to mentor people as they come in and start keto.

Carole Freeman: So if you’re somebody who would like to have Raquel as a mentor, as you started. keto check out my website, KetoCarole.com. Carole has an E on the end. It’s the very fancy French spelling. You can read all about my journey and check out more about Raquel and see if it might be a fit if you’d like that support on your own journey as well.

Carole Freeman: And yeah. Thank you everyone for watching. We’re going to wrap this up and we’ll see you on the next show. We’ve got another episode coming on. This was a bonus episode, an unplanned or unscheduled, but we’ve got one tomorrow. January 27th, I’m going to be, [00:33:00] what am I talking about? I’ve got on my list here.

Carole Freeman: Oh, I’m going to be talking about how to lose weight, how to lose weight on keto without counting calories. So calories. I’m talking about that. Our next episodes. So come back and we’ll see you again next time. Thanks Raquel for being here. Thanks for everyone for watching and listening. We’ll see you next time.

Carole Freeman: Bye.

Connect with Carole Links:
Join our Facebook group: https://www.facebook.com/groups/KetoLifestyleSupport
Follow Carole on Facebook: https://www.facebook.com/KetoCarole
Follow Carole on Instagram: https://www.instagram.com/ketocarole/

Keto Chat Episode 127: Dr. Bikman Shares the #1 Thing You Should NOT do to Reverse Insulin Resistance

About Dr. Bikman:

Benjamin Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and associate professor (Brigham Young University) is to better understand the role of elevated insulin in regulating obesity and diabetes, including the relevance of ketones in mitochondrial function.

Purchase Dr. Bikman’s Book: Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease―and How to Fight It here.

Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase after clicking through the link. Please understand that I have experienced all of these companies, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something through my links. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

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Transcription: 

Carole Freeman:
Hey, welcome everyone to our live guest expert interview today for our keto lifestyle crew. Hey, it’s Carole. You know who I am, but I am… Oh my gosh, you guys, I’m so excited about our guest this month, Dr. Benjamin Bikman. Oh my god, I’m going to read your bio off the back of your book. By the way, he wrote a book. When we get sick, I’ve recommended it to all of you. Pretty much everyone in our membership has bought the book, so they’ve done their homework here. I’m just going to read your bio off the back of the book because I think it’s a perfect place to start.

Get a FREE 7-day Fast & Easy Keto Meal Plan

Keto Chat 122: Living in the Moment: Finding peace of mind in this time of uncertainty.

Featured Guests:

Jack Slattery

Jack Slattery was a stand-up comedian until the great cancelation of 2020. He’s an avid user of psychedelics and has been practicing transcendental meditation for over a decade.

Becky LeBright

Becky is local mindfulness- and nature-based Expressive Arts Therapist in Washington. She focuses on integrative, creative, strength-based approaches to all that arises along our journeys.

Website: http://innerphoenix.wordpress.com

FB Page: @InnerPhoenix

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Carole Freeman:
Well, hello and thank you everyone for watching. We had some kind of an issue with the other one. Our guests are coming shortly. Thank you for being here. Hopefully you’re going to see this here, so welcome everyone to another episode of Keto Chat. Tonight’s episode is going to be focused on mindfulness. Oh no, it’s not working. (silence)

Keto Chat 120: Honing Skills: Using this Time to Focus on Self-Improvement

Derek Wolf works as a remote Copywriter at Seattle-based startup advertising agency Will+Way. He drafts and publishes creative social media messaging for local tech companies that have international reach. On top of copywriting, Derek is also a stand-up comedian who regularly performs with famous radio personalities and national comedians. Derek finds that comedy has allowed him to creatively express himself off stage as well, and attributes his creative copywriting ideas to his comedic cynicism.

You can follow his content on all social media platforms including:

Instagram: @Wolf.T.Derek

Facebook: Derek Wolf Comedy

Twitter: @DerekDaWolf

Website: www.DerekWolfIsntFunny.com

Kelly Trach is a business coach, podcaster + online course educator. She helps visionary women build digital business with 1:1 services and online courses.

Website: kellytrach.com

Free Quiz: kellytrach.com/genius

Tyana Kelley is a coach who helps women break the cycle of trauma in their families by putting themselves higher on their own lists. I also developed a unique assessment called the 12 Heart Prisms.

Website: www.purplehorizons.com

Class: https://facebook.com/events/s/from-surviving-to-thriving/1050455438670373/?ti=icl

Derek Wolf:
… I’m in love with, too, so it’s been really fun.

Carol Freeman:
Okay, we’re live now. Thank you, everyone, for watching here, and welcome to another episode of Keto Chat. I am your host, Carol Freeman. I am a board certified ketogenic nutrition specialist, and I am in the Epicenter here in the Seattle, Washington, area. We’re all social distancing here and bringing you something to offset all the doom and gloom and the anxiety that has been overwhelming us out there. We’re bringing you positivity, you guys.

Carol Freeman:
Tonight’s episode is going to be about how do we take this time to actually look inside and use it for a time of self-improvement, honing your skills, improving ourselves, rather than just giving up and laying on that couch over there, like my cats do all day long.

Carol Freeman:
I coach people. I’m going to start out and tell you who I am, and then I’m going to tell you about our amazing guests we have. One of the nice things about what’s going on in the world right now is that everybody is unbooked, so I have all the best talent in the entire world at my fingertips. Then, we Derek here, too, so you know… I have all this great talent, so I’m really excited to tell you who we’ve got here tonight, but let me just really quickly tell you about myself.

Carol Freeman:
Carol Freeman, and I primarily work with women, a few men once in a while, but I specialize in helping people figure out this lifelong struggle they’ve had with their weight, being able to follow a ketogenic diet as a lifelong sustainable solution where they can lose the weight, keep it off, and just move their obsession with weight and food to the back of their mind, so that is me.

Carol Freeman:
Just really briefly I’m going to tell you our guests, and then I’m going to bring each of them up. They’re going to spend about 10 to 15 minutes sharing their area of expertise with you, and leave you some exercises to help you find your zone of skill and self-improvement, and all that stuff.

Carol Freeman:
I’m going to introduce you all in the order that we’re going to go; I know I didn’t even tell you guys that. We have Tyana Kelley, and the way I learned to pronounce her name correctly is it rhymes with “Diana.” So, Tyana Kelley, welcome.

Tyana Kelley:
Thank you.

Carol Freeman:
I’m actually going to read your full bio right before I introduce you, so it will be in suspense. Then, we have Kelly Trach. We have Tyana Kelley, Kelly Trach, and Derek is out of order, so I don’t know. We should have had Track Wolf or something. Welcome, Kelly. Thank you you for being here.

Derek Wolf:
I’m always curious.

Carol Freeman:
Then, Derek will wrap up with a few… Derek Wolf is in the Seattle area as well. Thank you all for taking the time out of your busy days and lives to be here with us.

Carol Freeman:
Those of you that are watching, if you have any questions for our experts, please type them in the comments box here. I’m going to have to bring up a couple of our [inaudible 00:02:55] groups because we’re actually live on my page; and it’s a group tonight, so it’s very complicated. Hopefully, you all can see us and chat with us here.

Carol Freeman:
All right, up first it’s my privilege to bring to the stage… here I am pretending I’m in comedy again. Up first, we have Tyana Kelley, a coach who helps women break the cycle of trauma in their families by putting themselves higher on their own list. She’s developed the unique assessment system called the 12 Heart Prisms. I can’t wait to learn about this. I’m going to tell you, Tyana, so many of my clients are in that box of putting everyone first in their lives and they put themselves last, and so I’m so excited to have you here. Thank you so much for being here and welcome.

Tyana Kelley:
Thank you for having me, considering I met you on Friday through social distancing, a Zoom call. It was very fun.

Tyana Kelley:
Yes, I developed this unique assessment to help women because I used to be a doula, a birth and postpartum doula; and what I realize is that so many of us who our moms put ourselves way down on the priority list, and that extends past the first year of life when we have babies, that that just continues on and on, so I wanted to use my skills. I also got a master’s degree while I was a doula, and so I’ve taken the skills that I gained from my doula life, and getting my master’s in strategic communication to become more well-rounded to help moms beyond the first year. I’m also using my own resiliency, and overcoming trauma as a child and as an adult, so I’ve mashed everything together to create this new thing.

Carol Freeman:
Oh, I love it. I love it.

Tyana Kelley:
I’m hope everyone can see this. These are the 12 Heart Prisms. This originated from I developed my own logo, which is this heart, and then I turned each heart prism into its own thing, for a lack of better word.

Carol Freeman:
For those of you that are women right now that can totally resonate with Tyana’s putting everyone else first before you, just give us a yes in the comments here because I know this is a common one.

Tyana Kelley:
Give me an amen.

Carol Freeman:
Yeah. That’s even better.

Tyana Kelley:
The 12 heart prisms, I know I flashed that up quickly and it was hard to read, so I’ll read through them. We have your: village, self-awareness, your willingness to succeed and your willingness to fail, resiliency, goals and dreams, renewal, accountability, honesty, your history, the infrastructure of your life, what does that look like, and your passions. The goal, I take women through this either as our first session in coaching, or I also offer this as a group class, and I offer those pretty much monthly, and we just spend time going through each one on a 1 to 10 scale, and you get to color in. Everybody gets their own black heart and you get to color it in, and it’s really fascinating because everybody gets to see what’s going really well in their life and where they also need to improve. The goal is never to have a completely full heart because this is not realistic, and what I’ve come to realize… is it okay if I say a bad word?

Carol Freeman:
Well, which one?

Tyana Kelley:
Well, I won’t say it.

Carol Freeman:
We’re PG-13, so you’re allowed one F-word per episode.

Tyana Kelley:
Oh, no. It’s the S-H word.

Carol Freeman:
Okay, yes. That’s fine.

Tyana Kelley:
Okay. Balance, we’re all told about balance, work-life balance: balance is bullshit, ladies. Can I get an amen?

Carol Freeman:
Yes. Here we go.

Tyana Kelley:
Because we are taught and told by society that we’re supposed to have this perfect home life, be a perfect mom, put the kids first, and do all these things, and then we’re also supposed to have a career, and then we’re made to feel like crap when we don’t achieve that.

Carol Freeman:
Don’t forget to take time for self-care.

Tyana Kelley:
Society is gaslighting us.

Carol Freeman:
Yeah.

Tyana Kelley:
So, I’m here to help you figure out where you can put yourself first, and so renewal: you notice that my prism is not self-care; it’s renewal. Because you have to constantly be filling your own cup because you can’t serve anyone else from an empty cup, you can’t fill anybody else up. Renewal comes with things like getting enough sleep, eating well, doing things that you love. For me, I love to tap dance, so fun things like that, but just taking really good care of yourself. Do you have a morning routine? Do you have a nighttime routine? It’s not all bubble baths and pedicures, and especially right now when we can’t go out and do the things that we love, and we have to find what we love at home, and how do we fill our cups when we’re feeling isolated? Or maybe we’re feeling a little trapped. Anybody feeling trapped right now in their house?

Carol Freeman:
Almost. Yeah.

Tyana Kelley:
Yeah. So, that is what I do. I would love to answer any questions or hear what anybody else has to say about their [crosstalk 00:09:27].

Carol Freeman:
I’m just going to give a shout out to John. He is our original viewer. I think he’s been here almost every night of this broadcast so far, and this is the fifth night in a row, so John thank you so much. If I could give you some kind of a star or a crown or something like that for supporter.

Derek Wolf:
A top fan.

Tyana Kelley:
Top fan.

Carol Freeman:
Yeah, top fan. Thank you, John, for being here. He’s doing his dumbbell curls. One of our episodes on Saturday was about how to stay active at this time, so he’s being active and still watching the show.

Tyana Kelley:
Nice.

Carol Freeman:
So, thank you so much, John.

Carol Freeman:
For those viewers, please share any questions you’ve got for Tyana in the comments. In the meantime, I’m actually going to challenge our other guests here to ask a question of Tyana.

Tyana Kelley:
Yeah. I would love to answer any questions.

Tyana Kelley:
Another popular thing that we’re dealing with right now, as far as the heart prisms go, is our village, and how do we connect with our village and feel that support from one another when we are isolated? Because I’m a big believer that we are not meant to do this thing called life on our own. We need to have other people supporting us, so how do we do that when we have to keep our distance from one another? If you are struggling with village right now and how to stay connected, I would really encourage you to jump on some Zoom or FaceTime. Some of these video conference tools that we have are so great. I’ve been on Zoom more in the last week than I have maybe in all of [inaudible 00:11:22] combined, I think. It’s been really awesome. Anybody else using Zoom or FaceTime, or any of those other platforms, to get through this?

Derek Wolf:
Yeah. Yesterday, I did, my girlfriend’s dad, we did a 12-way FaceTime thing, and it was really odd. It was really interesting. Until the dogs came in, and then they took over the whole thing, so that’s really about what happened.

Tyana Kelley:
I saw somebody, one of my friends over the weekend, did a Zoom engagement party for her brother. Life looks different, but life goes on, and we’re getting creative and figure out how to still connect in this time. I think, for me at least, I’m connecting with more people during this time than I normally would. Like I said, Carol and I met on Friday in a group Zoom through a mutual friend.

Carol Freeman:
It was a lunch meeting on Zoom. Yeah.

Tyana Kelley:
Yeah.

Carol Freeman:
We’ve got six people watching right now, so I’m challenging that we need some questions from those of you that are watching. What questions do you have for Tyana right now in this time of… how do we take care of ourselves? How do we deal with this pseudo thing we’re told, life balance?

Carol Freeman:
Here’s a question, for those of you watching. What are you struggling with right now with overwhelm? What are all the things that you’re trying to balance and juggle in your life that you need more guidance on? How do you manage all that? How do you juggle everything? Share with us. Dump out your overwhelm. What is it that you’re dealing with?

Carol Freeman:
Kelly, do you have a question for Tyana?

Kelly Trach:
Yeah. First and foremost, I loved what you shared about renewal versus self-care. I thought that was a beautiful and very eloquent way of describing it.

Tyana Kelley:
Thank you.

Kelly Trach:
Because I feel like I’ve never really resonated with the word “self-care,” but I love the concept of renewal. My question for you would be around village. Because I feel like village, especially in the world of today, everything being so digital and with Instagram, it’s like we’re more connected than ever, but quite often I sometimes feel more lonely than ever. Do you have any tips on improving that village aspect of your life when you feel like you’re getting this false community from online and social media, versus in the day you feel like your cup is not really filled up because you’re not really hanging out with people in person? Do you have any tips on balancing that in today’s modern techy world?

Tyana Kelley:
Yes. My best tip is to call your girlfriends because I was in a really dark place a few years ago. I’m an extrovert so I need that social connection, so I have to make a point to make appointments with my friends and call them just like I would call them in high school.

Kelly Trach:
Yeah, I love that. It’s so true. Especially even with making an appointment, that’s such a good idea. In high school it was impromptu call where it’s like, “Oh, hey!” but now I feel like it’s not okay to just do an impromptu call. I’m always messaging my friends at, “Hey, are you free at seven o’clock tonight?” and get it in the calendar, and in high school we used to just pick up the phone and call up your best friend. But today with so much going on, especially going back to what you said about life-work balance, and just us struggling with more things than ever, you’ve got to really get that time in the calendar. Yeah, I love that tip.

Tyana Kelley:
And that’s been really key for me. I will tell people, “Schedule half an hour to an hour,” because that’s the time it takes for both of you to get the time you need to debrief and share what’s going on in your life, and get that voice connection, because this is not the same as hearing people. That’s my big tip.

Tyana Kelley:
Derek, did you have a question?

Derek Wolf:
Yeah. You brought up earlier about just keeping scheduled stuff in the morning and afternoon stuff; and as someone that does work from home multiple days a week, that is something I have an issue with just keeping up. Do you have any tips on how to motivate yourself to just continue doing that?

Tyana Kelley:
Yeah. For me it’s easy because I have eight and a half year old twins, so keeping on a schedule has been easy, but now it’s getting a little harder that they’re home. But I really like to start my day with a little meditation and just get myself grounded, but really the biggest thing for me is I have to shower first thing in the morning because that sets me up. That ensures that I’m getting dressed, and I’m not going to work in my pajamas. I’m not going to have a long coffee. I’m going to just get up and get to it, and drink my coffee while I’m working. I know a lot of people like to sit down at a notebook and do a little journaling, or a gratitude practice, things like that, but just find things that resonate with you. You can Google “morning routine” and you’ll get a million ideas for things that might resonate with you. But I would say keep it to five specific things or less before you start your work day, and just do those things, and do them consistently for 90 days, and that will create your habit.

Derek Wolf:
Great.

Kelly Trach:
I love that. I did a podcast episode earlier this week and I was saying the exact same thing. Self-care is just having that moment of just taking a shower and getting out of your pajamas, and it changes that flick in your brain to be like…

Tyana Kelley:
Yeah.

Kelly Trach:
Other days I’ll be like, “Oh, I’ll just do this now. It’s fine. I’m in my pajamas,” but when you actually have a shower and you, like what you said, have a coffee at your desk and do the work, it’s like, “Oh, I’m really working. This is real,” and you’re taking better care of yourself, so I love that.

Tyana Kelley:
Thanks.

Carol Freeman:
That’s something I’ve had to adjust recently. It used to be that I would work from home all day, I’ve been doing now for years, and I wouldn’t shower. I’d go to work in my PJs, my comfortable clothes. Because I would go out every night and do comedy, and I was going to be on stage, I would shower and do hair and make-up before that, so that was, “I’ve got to get ready by then,” but there’s no more of that. We’re not leaving.

Derek Wolf:
Yeah.

Carol Freeman:
There’s no more comedy, we can’t do any of that, and I’ve had to shift because it’s like doing this show is one of the things that’s helped me like, “This is a hard appointment that I’ve got. I need to be presentable on camera for that,” but I was talking with a friend yesterday where she says showering is the first thing she does every morning, and I normally don’t do that because it was the last thing I would do, and I realized, “I think I need to change my routine and having that as the first thing I do, which sets the tone,” because things are so different now. If I leave the house, it’s because I’ve got to go get groceries or something, but you can do that in your slippers or whatever.

Tyana Kelley:
But should you?

Carol Freeman:
Oh, yeah.

Derek Wolf:
It’s funny.

Carol Freeman:
No, but it’s really having me reassess just for mental health, and setting the stage of, “If I don’t take it in the morning, when is the time I need to take it?” because I’m not seeing anybody that’s going to smell me. I live by myself.

Derek Wolf:
I’m in the same boat as you, Carol, for sure.

Carol Freeman:
It used to be, “No, I don’t want to smell bad when I’m going to go see these other people,” but I can fake from here up that I’ve had a shower when I really haven’t, so that’s true. Reassessing that I was like, “I need that for my mental health and just to set a routine,” so I’m now switching to, “Okay, I’m going to take a shower first thing in the morning,” even though it was something I did later because there’s not going to be any reason to do it, so making it a part of my morning routine is what I’m switching up to.

Tyana Kelley:
Yeah. It’s good that you’re making that connection, though. Because for some people, they’re probably not making that connection yet because this is still all really new this whole being at home all the time, and what is the change to the routine. The earlier that you can make that assessment and adjust your routine to match your new reality, it will make all of this feel more normal and more doable, and make you more successful when you come out the other side, and that’s the whole resiliency piece, right? We don’t want people falling into depression and anxiety about all of this. We want that resiliency muscle to be built up and firing strong through all of this; so that when things do go back to normal, then we just go back to the way it was, as close to that as possible, and just move on. And we’ve all survived it, and we can high-five again, and we’ll all be okay.

Carol Freeman:
Yeah. How many of you watching right now can identify with your routine is changing, you’re having to create a new routine? Tyana likes the amen, and let’s… you know this is for her. Give her an “amen” with the comments right now.

Tyana Kelley:
I’ve been really focusing on helping women through this whole home schooling thing right now. I’ve been going live every day on my business page, Purple Horizons, because I’m still a reluctant home schooler. We didn’t want to be in this boat, but here we are, and how do we get through it?

Carol Freeman:
Yeah. John’s giving an “amen” so… John, one of our foundational fans here, top fan, what’s changed about your routine? Share a little bit with us in the comments there.

Carol Freeman:
One of the reasons I’m being really mindful with myself is I’m an extrovert; and I also know that not only is a love language I have touch, but it’s a human need that we have to touch other humans. We have psychology studies from the ’20s and ’30s that show that touching other humans is an essential for just mental well-being, and I live by myself. I’m a single lady, I’ve got two cats; and I’ve got to tell you as much as I want to snuggle my cats, it’s not the same as human contact. So, for my own mental well-being, I’ve been concerned, and that’s part of why I’m being very conscientious about, “Okay, I’ve gone a week now without touching another human being,” and our governor here just mandated that we not go out and not touch anybody for at least two more weeks. Three weeks, I’m going to go without any human contact, so I’m going to double-down and be very conscientious, “Okay, showering first thing in the morning might be the first thing I do to create this routine, and then make myself mentally well.” You know?

Tyana Kelley:
Yeah.

Carol Freeman:
So, we’ve got [inaudible 00:22:59]. Yeah. Go with that.

Tyana Kelley:
I think those substitutes is going to be really important for a lot of people because we do need those physical interactions. I consider myself lucky that I am in a house with three other people, as an extrovert. It’s okay for me to still hug my kids and kiss my husband.

Carol Freeman:
I’m just afraid that about a week and a half from now I’m just going to go in the grocery store and I’m just going to go and hug a clerk, “Ah! Sorry.” Like they’re going to arrest me for assault or something like that, “No, [inaudible 00:23:33]. It was essential. It was essential touch.” Anyway.

Carol Freeman:
I’m going to move on so that Kelly gets a chance. Tyana, thank you so much.

Tyana Kelley:
[crosstalk 00:23:45].

Carol Freeman:
Any other questions for Tyana, please continue to post those in the comments here. But up next… oh, my gosh. Let me pull up the bio. So, Kelly Trach is a business coach podcaster and online course educator. She helps visionary women build digital business, and one-on-one services, and online courses. I know she’s got a really great exercise she’ll lead us through, and I can’t wait to have her up next. So, welcome Kelly.

Kelly Trach:
Hello. Welcome, everybody. Thanks so much for having me here, Carol. My name is Kelly Trach, and I help visionary women build digital businesses, and it’s based on their zone of genius, and I help them build-up a business with one-on-one services and online courses, up to a place of consistent full-time income, which I define as consistent $5K months and $10K months from your business. But the thing that I stumbled upon, accidentally through my work doing this business for the last three years, is the zone of genius work, and figuring out what is that gift that you have that makes you so unique, and how can you sell that, how can you offer that, and how can you create a service around that? I’m going to be walking you through today of talking about what exactly is your genius, why is it important, and how to find that genius of yours, and whether you build a career around that or a business or a side hustle. You can take it in any direction you like, so it’s not business-focused. Don’t worry if you have a regular job.

Kelly Trach:
I wanted to begin by explaining how I even got into the genius work and understanding what this is. Because back in the day, when people asked me what my story was, I rewind to high school because I feel like it just showed so much about me. I was like your classic overachiever. I did all the things. I wanted to be great at school, and have all these extracurriculars. I worked my butt off. I went to school here in British Columbia in Canada on scholarship. I graduated on the Dean’s list, did every single thing, tried to get all the job offers. After business school was done, I moved down to San Francisco to work on my first tech startup, and I always had wanted to build the biggest, hardest stuff.

Kelly Trach:
Now, I was always chasing these huge challenges. Tech startup one failed. I tried again, and tech startup two failed. I tried a third time, and tech startup three failed, so I had to move back home to Canada. I had a rock bottom aha moment, and I asked myself, “What if I just do what I was good at?” and this was a very life-changing question for me because I never just did what I was good at because I thought that was too easy and stupid, because I was always busy trying to prove and strive, and effort and hustle and achieve, and the irony was that I was trying harder and harder and these businesses were just not working out.

Kelly Trach:
I ended up building a fourth business, which is this one, based on the things that came naturally to me, and I turned it into a six-figure business, but it was all ironic because I was like, “How am I just doing what’s easy to me and natural to me, and it’s working, when all my life I’ve hustled and worked hard?” That’s when I started to peel back the layers and see where my genius was, and how I was indirectly harnessing it, and I reverse engineered it to figure out how to find your genius in what I call “The Genius Framework.” Let me know in the chat. Type “yes” if you agree with that story of learning to hustle, grind, be great at all the things, be well-rounded, improve your weaknesses.

Kelly Trach:
The term “zone of genius” originally comes from a dude named Gay Hendricks who write the book, The Big Leap, and he explains that we have these different pockets of life where we’re either just okay at it, or maybe we’re really good at it, and then we have our zone of genius where we’re truly exceptional, that’s where we thrive, and it’s the things that we do really innately really well. That’s his concept, and that’s the working definition that a lot of us know. The way I describe genius is a little bit differently, and what I describe in my Genius Framework is just a little bit tweaked, based on what I’ve seen for myself and in my clients’ lives.

Kelly Trach:
I want to actually start by talking about the difference between our genius and these things we’re really great at, versus just the traditional strengths, because I think those words get mixed up a lot. When we do an assessment like a strength finder, or learning about what our strengths are… let me know in the chat if you’ve ever done one of those, type “yes”… you usually get a list all the things you’re great at, but usually we’ve been taught to be well-rounded and we’re good at many things. But I like to look at the top three to five gifts; and I call them “gifts” versus “strengths” because on a list of things that we’re good at and the things we have strengths around, at the bottom of my list… like I’m still good as being a decisive, fast decision-maker, but I’m not anywhere close to the speed of somebody in the army or somebody who works in a super high-pressure job, like a surgeon making a life or death choice. But at the top, think about something… Oh, hello from Ontario.

Carol Freeman:
I could find this person’s name because when they share in the group, for some reason we can’t pull their name through, so I’ll go find their name here. So, please keep going, Kelly. Hold on, Ontario person; I’m going to get your name here in a moment.

Kelly Trach:
At the top of your strengths list, I always look at the top stuff you’re really excellent at, and call those just gifts. I like to call it “gift” because it’s stuff you’re really truly gifted at. Out of everything that you’re really good at, to super excellent at, what are you truly, truly gifted at, and I’m going to ask some questions for you to figure out what you’re truly gifted at. But if you take your top three to five here, and you figure out what those are, and you stick them together, and then you look at what those are, and then look at activities where you do all three to five, where you’re harnessing three to five ones: I believe that creates your genius. I know for me through doing work, my four things, the best things that I’m truly gifted at, is teaching, speaking, creating and connecting; and when I do things that involve all four, I create a product that is truly exceptional, and it’s something that is truly my best and highest output.

Kelly Trach:
Why is it so important to find your genius and find this area for you? Well, first and foremost, when you do work this in alignment with it, you feel super fulfilled. It’s truly work that you love doing. It comes easy to you. It’s that quality of work where it feels effortless, and people are like, “Wow, this is so great. Oh, my gosh, this is so easy for me.”

Kelly Trach:
Another great part about doing this work is that when you find it and when you tap into it, you become seen as the thought leader in your space, as the go-to expert in your field or in your career. If we can even think about it\, when we visualize people that we admire at work or in the entrepreneurial space who are just so good at what they do, that’s because they’re tapped into that genius. You can also be in that space, and when you’re doing it you can really charge what you’re worth either in an entrepreneurial sense, what you’re charging for in your business, for maybe your consulting, or your courses, or your coaching. Or in a job in a 9:00 to 5:00, you can really ask for the salary you desire because you’re so truly gifted at this and you’re doing the work that’s in your genius. That’s the value of finding your genius and honoring it, and building a life and a career and a business or a side hustle around it.

Kelly Trach:
So, I have some questions for you guys. We’re going to work through them pretty quickly, but you’re going to get the general gist of the flavor of questions.

Carol Freeman:
Whoever is watching right now, answer Kelly’s questions in the comments.

Kelly Trach:
Yeah. And our goal is to figure out what your gifts are. We want to find those best gifts of yours, and I would encourage you in a journal to write those down. Then, from there, we look at, “Okay, what activities do you do where you’re harnessing all these at once?” and “How do they create a really amazing final product?”

Kelly Trach:
My first question for you is: what are you good at that nobody taught you how to do? I think it’s such an illuminating and eye-opening question because we have those skills that we just know how to do. Nobody taught us, we didn’t maybe take a training or a class, but we’re just good at it. I know for me, I’m very good at just making things and creating stuff. I never have taken a class in Web design or graphic design or anything, but I can make anything out of anything. I’m like, “Okay, this is it. This is done.”

Kelly Trach:
Another great way to look at this is looking at what have you been good at for so many years in your life? Looking back at patterns of consistent hobbies you’ve had for years, stuff where you really find your flow doing things that you truly enjoy. What have you been doing for a long time that maybe you haven’t really taken super seriously, but you’ve said, “Oh, this is just a hobby or this little thing that I do on the side”? There might be a gift inside of that because you love doing it, and it comes so easily and naturally for you.

Carol Freeman:
John says the answer to that question is communicating.

Kelly Trach:
Nice. And you are doing a very good job communicating tonight, John, so we’re seeing this in action.

Kelly Trach:
Another question I have for you is: what things come naturally to you when you see other people struggle, and not from an egotistical sense of, “Oh, I’m better than you,” but where you can notice other people doing something and you think, “Oh, my goodness. They’re actually having a really hard time with that.” I know for me in business school we had a class on public speaking, and I remember thinking, “Oh, this is easy. This is an easy A. You show up and you talk. How hard is it?” but some people were really sweating and having a hard time, and that was the first time I realized, “Oh, maybe I’m better at this than I give myself credit for.” Think of scenarios like that in your life.

Kelly Trach:
Another question is: where do you lose track of time? This taps into the concept of flow; and when we find our flow, it’s usually also where we find our gifts and our genius. So, think about the stuff you could do forever. I like to ask the more probing question of, “If you had a spare weekend or a spare Sunday all to yourself, what would you do to fill that time?” and there might be some activities you do or things that you do that underneath have a gift or a quality which will be more pronounced. I know for me growing up, I loved making jewelry. I loved making any little craft or things, and that’s because I loved creating stuff just out of nothing.

Carol Freeman:
It doesn’t count if I lose track of time watching TikTok, right?

Kelly Trach:
Well, maybe there’s something in there for you. What you enjoy and what you enjoy doing, and also the people you respect and admire, is also a reflection of your own gifts. I love watching TikTok, too, and one of the things I’ve learned from doing a lot of this work is I feel like I bring a lot of joy to people, and I also gravitate towards things that bring me joy, so that’s another great question, too. I always like to ask, “Who are the top five people you admire and why?” and if you list out those five reasons why you love them, those are very quite frankly the gifts inside of you, too, because what we see in others is really what’s a reflection within us.

Carol Freeman:
I like the entertainment part of it, but I also really admire the people that can dance on there, and I can’t do that. I wish I could do that.

Kelly Trach:
I know. They’re so good. I’ve been trying to learn some of those dances, and I’m like, “Oh, my God. Some of these girls are expert-level dancers here.”

Carol Freeman:
Yeah.

Kelly Trach:
Another great question is: if money wasn’t an option, what would you be doing? I find this is a great question to figure out some of the gifts that you might have, and not really recognize as gifts. Because if you know money wasn’t an option and you could do anything and get paid for it, what would you be spending your time doing? Probably the stuff where you find flow, where it’s easy for you, what’s simple for you, and what you enjoy.

Kelly Trach:
Another interesting question has to do with shadow, understanding our shadow, which is the dark side of us. We all have a light and a dark side, and the shadow side is the side we usually hide from society and stuff we try to actively avoid, and it’s usually what we also don’t like in others, so it’s the same concept of what you judge in others is what you judge in yourself.

Kelly Trach:
It’s also very interesting when we think of what’s something we really don’t like in other people, and then how is the inverse of that our genius? I’ll give you an example: I really don’t like fake people. I cannot stand people who are fake or pretentious, or where they wanted to have surface of conversations, and indirectly something that I’m really gifted at is being my authentic self, and showing up as who I am, and trying as much as I can to be who I really am. So, that’s another way sometimes to find your gift is look at what you don’t like in people, and look at the inverse, and say, “Maybe I’m just really good at doing that innately.”

Kelly Trach:
Another question to ask yourself is: what are people already coming to you for? What questions do they ask you? What are your friends calling and asking you about? What kind of advice are you giving? What are people already coming to you for? That can be reflective of the gifts inside of you.

Kelly Trach:
The last question I want to propose is: what’s too easy for you that you talk yourself out of doing? There’s a lot of stuff around the genius work that I teach, around unraveling our mindset blocks, because quite often we’re taught, “No pain, no gain. You’ve got to work really hard to succeed,” and we have this notion in our head that we have to work super hard in order to be successful; and if we do things that are too easy, it doesn’t count. I know that was the case for me in my previous businesses, and all my past failed attempts in tech. I just didn’t lay into the things that were easy for me because I thought that this wasn’t how it was done. Ask yourself where in your life are you talking yourself out of doing something because it’s just too easy and too simple?

Kelly Trach:
Let me know in the comments if there’s anything that’s coming to mind for you guys, or anything that you feel like, “You know what? Maybe I have a gift in that certain sense,” or maybe there’s just something that’s coming up. Or maybe you’ve been thinking about these questions and you see a theme in your life, or you see parallel themes coming up. I would love to know what kind of gifts are coming to mind. When you find those top three to five gifts, look at them on paper together and think, “What activities do I do that harness all of these at once?” and that’s your genius. That’s your best work. That’s your best and highest output.

Kelly Trach:
That is the genius framework in a nutshell, and I’d love to answer any questions if you have any.

Carol Freeman:
Yeah. I’m thinking about two different perspectives here, and one is my keto people that are watching. My clients start learning a very easy and simple way of doing keto, and their appetite goes down, and their weight is coming off. They’re used to decades of most of their brain space was thinking about their weight, “How do I lose this weight? How do I get off this weight? What do I do? What diet am I going to try?” and they find themselves, after working with me, that all of a sudden they’ve got 90% of their brain power free, and they often then go, “Oh, my gosh. I need a hobby. I need to figure out what am I going to do. How do I harness all of this?” So, this is really applicable to all of you out there that have been working with me on keto, and you find yourself with a bunch of extra brain space. You get to have something else now in your life. Whether it’s a career change, or a new hobby, or volunteering, this is the way of discovering all that, so it’s really relevant. I hope that you tap into all of what she’s saying; it’s really important.

Carol Freeman:
But also unfortunately at this time we have so many people that are being laid off, your job is no longer, and it’s sad and it’s tragic what’s going on. Also, the theme of this show is to use this time. Take some time to reflect on all these questions that Kelly has had, and use this as an opportunity to figure out what is it that you really, really want to be doing with your life and your talents? What is it that you’re so good at that nobody taught you, and what comes so easy for you? I encourage, from those two different perspectives, and maybe you’re in both camps, to just take this opportunity to see what gifts you have out there.

Carol Freeman:
All right. Then, Tyana and Derek, it’s your turn to ask questions. What questions do you have with kelly?

Tyana Kelley:
I love this so much.

Kelly Trach:
Thank you.

Tyana Kelley:
And I want to talk to you after this.

Kelly Trach:
Thank you. I want to talk to you after. Look at this: [inaudible 00:39:53] friendship happening all the time.

Tyana Kelley:
It’s just so interesting because I have actually shifted my careers a couple of times in the last few years. I stopped doing my doula work after I graduated with my master’s and went into branding, and was doing logo and Web design, and brand strategy workshops, and I found that it was too lonely for me. I went into coaching after that, and just started working with more than just women in that first year of birth and postpartum, and so going through these questions I’m like, “What is my zone of genius?” I’ve done the Roger James Hamilton Zone of Genius quiz.

Kelly Trach:
Oh, I don’t know what that is. I should Google that.

Tyana Kelley:
Yes, Google that one, too. I was a creator in his Zone of Genius thing, so I’m very interested. Can you repeat the person’s name that you said?

Kelly Trach:
Yes. His concept is different, but he’s the first person that coined that term. His name is Gay Hendricks, and he wrote the book, The Big Leap. He only talks about zone of genius for a chapter in there, but most of it is about how you combat your upper limit problem. It’s a really interesting book, but he’s the dude that made it.

Kelly Trach:
Actually, on the topic of quiz, I do have a quiz on how to figure out your genius at kellytrach.com/genius.

Carol Freeman:
Wow. Sweet.

Kelly Trach:
I know. I try to guess it in eight questions. In eight questions I try to guess, but I do my best with an algorithm thingy.

Derek Wolf:
Fantastic. I really like… I’m sorry. Were you finished with your question?

Kelly Trach:
Yeah.

Derek Wolf:
I’m sorry. I apologize.

Derek Wolf:
It’s really interesting because I do… earlier how you were talking about breaking down your genius into three to five [inaudible 00:41:58], because I do talk to a lot of people and try and take that same approach, and I’m not talking about careers and stuff. Ever since I got my degree in advertising… and I wanted to always be a copywriter, but I’ve always been doing stand up comedy… so when I got to Seattle and started actually working after college, I did half and half because I could, and then found out where I could make money in the comedy part and what I enjoyed, and then also in the advertising part. So, it is really interesting that you brought that up because that is really the same approach that I’ve taken a lot with giving people advice and stuff. That’s appreciated. That was cool.

Kelly Trach:
Thank you. I appreciate that. It’s interesting that both you, Tyana and Derek, you guys both come from that marketing. Because I went to business school, but I specialized in marketing. Carol, do you have any marketing? You have a sales background. We’re all kind of…

Carol Freeman:
Yeah. My degrees were in nutrition and psychology, but I studied sales and marketing just in the real world for longer than I’d say most of those other things.

Derek Wolf:
Yeah. That was super weird. Today, I was actually supposed to go back… I got accepted to give advice to young professionals at Washington State University through the Communication College, but then the whole thing got canceled, which sucked, but I was super… Lester Holt was supposed to accept the Murrow Award and stuff. It was going to be super cool, but yeah.

Tyana Kelley:
That’s where I got my master’s.

Derek Wolf:
[crosstalk 00:43:25]. Awesome. Go Cougs!

Tyana Kelley:
Yeah.

Derek Wolf:
But, yeah. It’s interesting. It’s cool that this happened today.

Carol Freeman:
Those of you who are watching right now, who’s got some comments for Kelly, comments or questions about discovering your own zone of genius? Who’s having an aha right now where maybe you’re feeling like, “Maybe I’ve been working in the wrong field my whole life. Maybe this is a gift, a time I can use to just realign myself with my passion, my gifts in the world.” So, give us your ahas in the comments there.

Carol Freeman:
Thank you, Kelly, so much for that. I can’t wait to go take the quiz, as soon as we’re done here, myself.

Kelly Trach:
Thank you.

Carol Freeman:
Oh, my gosh. All right. Up next we have a very special guest. All the way from Seattle, Washington, Derek Wolf. He works as a remote copywriter at a Seattle-based startup advertising agency. Do we need to mention them? I don’t know. Do you want to plug them?

Derek Wolf:
It’s a world-class [inaudible 00:44:29]. That’s what I call them.

Carol Freeman:
[inaudible 00:44:30]. He drafts and publishes creative social medial messaging for local pet companies that have international reach. On top of copywriting, Derek is also a stand up comedian, regularly performs with famous radio personalities and national comedians. Derek finds that comedy has allowed him to creatively express himself off stage as well, and attributes his creative copywriting ideas to his comedic cynicism. I’m going to let you plug your own later, and we’ll put it in the show notes as well, too.

Derek Wolf:
Do it later. That’s fine.

Carol Freeman:
I know Derek through stand up comedy in the Seattle area. We, up until recently, until everything shut down, were comedy co-producers in the Seattle area. We had the hottest room in Seattle. All the comedians [inaudible 00:45:15] stage. Now, that stage is in my garage downstairs.

Derek Wolf:
Glad you got it out of the car.

Carol Freeman:
Yeah. Oh, yeah. No problem. I should have videoed it. Maybe I’ll put it back there and show that.

Derek Wolf:
Yeah.

Carol Freeman:
Derek, thank you for being here. Share with us. What have you got for us about how to use this time for self-improvement?

Derek Wolf:
I wrote a couple writer tricks, and stuff like that. I usually work from home Monday, Wednesday and Fridays, and so luckily all our clients are all digital sales, stuff like that, with website domains and stuff, so I’m still continuing to do that. I just want to give some tips that I’ve learned that have really helped, and then other things that I’m doing right now with more freed-up time with not having the stand up, and just doing that three days a week.

Derek Wolf:
The thing I’ve been trying to do for myself is really improve the skills that I have in marketing and advertising. Especially, if you’re in the creative space, everything is always evolving and you’ve got to keep up, you’ve always got to be ahead of the game and stuff. I’m actually doing an Instagram course that teaches you how to really go into the basics of that stuff, actually. What is it? Instagram Instago? Is that what it is, Carol?

Carol Freeman:
Instago?

Derek Wolf:
Instago. Yeah.

Carol Freeman:
Oh, Readysetgrad is what the training is.

Derek Wolf:
Readysetgrad. Yes, that’s it. I made it to the first lesson, but anyway… But that’s a really good [crosstalk 00:46:50].

Carol Freeman:
I just know that when you’re going through Sue B. Zimmerman, for anyone who has any time to do that.

Derek Wolf:
Suebsays, that’s the… and it’s great because I’ve always loved Instagram. The past few years, I’ve really been trying to build an audience on there, and I’ve been obsessed with that, but now it’s cool that I have the time now to really invest in something that doesn’t really get any return on yet, but it’s nice to invest that time into learning more about it, so I can eventually get to that point through that. Just anything that helps you be better into what you want to do in your free time, is something I think I would recommend when you’re working from home, and have that free time to do it for yourself.

Derek Wolf:
Then, the next part would be setting goals for yourself, I do that all the time, or if you’re working from home or taking a course. It’s always important to set end-of-the-day goals to make sure that you do get to those points where you want to be, and you also feel proud of yourself for being productive. That’s the thing where it’s easy to get distracted and procrastinate when you’re home, when you have TV sitting in your room, and all that stuff. It’s super easy to just not do it and push it off, but really separating yourself and setting an area for yourself that you only associate with work I think is the best thing, so then you can reach those goals. Immediately when you walk into that room, you’re primed to go. Sometimes if I’m too distracted I’ll go, “Not right now,” but I’ll go to the Starbucks, and then it will be like, “I’m not leaving for two hours.” So, I’m doing two hours of work, plug it in, get away from everybody, and then at least you’ll make some progress. Whether it’s good or bad, you’ll have something, and that’s always helped me, especially when your time management is less strict. That’s something that’s always helped me for sure.

Carol Freeman:
I think that’s a really great tip, right?

Derek Wolf:
Uh-huh (affirmative).

Carol Freeman:
Most people are working from home, or they’re trying to work from home.

Derek Wolf:
Yeah.

Carol Freeman:
Even if you’re laid off, what do you do with the whole day? So, setting a schedule for yourself and following that is…

Derek Wolf:
Exactly. Yeah. It’s also very important, too, to reward yourself after that; that’s what I do. I’ll be like, “Hey, you write for an hour, and then you can play video games later.”

Carol Freeman:
I’ll set a TikTok timer for 15 minutes and watch TikTok.

Derek Wolf:
Exactly. You’ve got to take time for yourself. You’ve got to reward yourself.

Derek Wolf:
The last thing I want to talk about, I think we all talked about this kind of just connecting with people. I think Carol you were talking a lot about how you wouldn’t shower until you go out to do comedy, stuff like that, and I was in the same boat, but what I would do was force myself… I’d get on shows later in the week so on a Wednesday, if I worked from home, I’d be inside all day, and then I’d be, “Okay, I have comedy at 8:00. I have to shower,” or I could just lay in bed all day, but it’s like, “No, I committed myself to the people that I want to see,” and I’ve never regretted not going to those things. So, just having some-

Carol Freeman:
I thought you were going to say you’re never good at not showering.

Derek Wolf:
Oh, no, no.

Carol Freeman:
Or regretted showering.

Derek Wolf:
Well, forcing myself to interact with people, it would always make me a lot happier than not doing it, so I think that’s a very important thing for people to do, especially in this time. Do that, but change it to the digital era. Do a book club or something where you meet with your friends once a week, stuff like that, and you’re held to some sort of goal you have to reach for… It’s like Me I [inaudible 00:50:36] with my buddies so it’s at night we’re all having some sort of social interaction in that aspect. Even though we can’t leave the house, we’re doing something together.

Carol Freeman:
This might be a fun concession for those of you guys watching right now. How long has it been since you’ve showered? Tell us in the comments here. Confession time. We’ll get a humorous take here. Yeah, that’s a great tip.

Carol Freeman:
Derek, how long has it been since you showered?

Derek Wolf:
I showered two hours ago.

Carol Freeman:
Oh, way to go!

Derek Wolf:
Shaved.

Carol Freeman:
Yay!

Derek Wolf:
[inaudible 00:51:16] two days.

Carol Freeman:
That’s great. I’ll take it personally. Thanks for showering for us.

Derek Wolf:
Of course. Yeah.

Carol Freeman:
We have seven people watching us, and as soon as I said, “How long has it been since you showered?” we dropped to three.

Derek Wolf:
They’re probably jumping in the shower, though.

Carol Freeman:
We’re going to have people watching the replay, too. Join in. This is lots of fun here.

Carol Freeman:
I’m going to pop-in a question here that John asked that’s going to be related to Kelly, and then I’m going to have Kelly and Tyana ask some questions of Derek.

Carol Freeman:
What do you say about this, Kelly: what if you do your questions and you notice that, “Oh, my gosh. I’ve got a couple of zones of genius,” but like laying on the beach? You said, “I’m really good at laying on the beach.” What do you say if you find that your zones of genius probably don’t pay very well?

Kelly Trach:
Yeah. This is a lot of what I talk about as well. Especially when it comes to gifts that we have stories around in our head. Especially things that are more creative or artistic, sometimes you get that mindset, because we have patterns of the starving artist mindset and mentality. This comes back to the money mindset work and doing the money mindset work. I really believe you can make money doing the things you love to do, and the things you are truly good at, and it comes… for this my favorite book of all is Jen Sincero’s, You’re Badass at Making Money, and it’s so true. Because even if we feel like we can’t make money using our creative gifts in the world, there’s other people that have gone on to do it.

Kelly Trach:
Jim Carrey is an amazing comedian, he’s also from Canada, but people that have gone on to do what you want to do, authors that you really respect and admire. A lot of people are like, “Oh, writing doesn’t pay the bills.” Well, Jen Sincero is making a lot of millions off her book, so it’s about finding those people who are already doing it, and proving that you can do it, too. It’s about strengthening your money mindset. In other words, it’s called “wealth consciousness.” It’s whatever word you like to use, but changing those stories you have around money, and getting rid of the patterning that says, “You can’t make money doing that. You have to have a more stable career. Do something that makes money.” So, it’s more about letting go of those stories, and changing that through changing your beliefs, but also finding other people who’ve already done it.

Kelly Trach:
It’s one of those things I always believe: I think if you really, really want it bad enough, you’ll figure out how to make it work, and how to make money off of it, and it is totally available to you with just changing the beliefs, and another thing that, “If other people can do it, you can do it, too.” So, that’s a great question, and it’s something that a lot of people get hung up on, and rightfully so. It’s a lot of the society narratives of what we can and cannot make money doing, but I encourage you just to challenge your beliefs and perceptions a little bit, and see if there’s maybe even a little bit of room to try to get paid doing what you love to do.

Tyana Kelley:
Can I chime-in on something real quick with that?

Carol Freeman:
Kardashians get paid for laying on the beach, so come on, John. You can do it, too.

Derek Wolf:
I get paid to write Tweets so…

Tyana Kelley:
I think that there is a huge pressure also right now to monetize every single thing that we do, and we need to also let go of some of that. If you have a hobby that you love that gives you a lot of pleasure in just doing that thing, you don’t have to monetize it, and monetizing it can actually reduce your pleasure, and it decreases that renewal piece. There’s a lot of pressure to do the side hustle, and it’s okay. If you’re in a place where you don’t need it financially, just enjoy it for the sake of enjoying it. That’s my advice.

Derek Wolf:
I agree. That’s right. That’s a great point.

Kelly Trach:
Yeah. I agree, too. I agree, too.

Carol Freeman:
I think this is a comment for the question about how long it’s been since you’ve showered. Mike was a guest on your Saturday show and he’s been watching diligently as well. So, thank you for chiming-in, Mike. Thank you for showering. I don’t know how long it’s been before then, but you know…

Derek Wolf:
That doesn’t matter.

Carol Freeman:
Cool. John just scheduled his… anyway.

Carol Freeman:
What questions do Kelly and Tyana have for Derek?

Kelly Trach:
I have a question for you, Derek. You were talking about building your Instagram following. You said that’s for your comedy and your copywriting work. I’m just curious as to how you’ve been getting your name out there, how you’ve been extending your reach.

Derek Wolf:
For Instagram, it’s mostly been just for the comedy aspect of it. I started a new profile about two years ago. I’ve been interested in imagery and stuff, and so I just really decided to try it after I graduated, and really just been posting a bunch of pictures from comedy shows. I also used to work at a radio station, so I go to concerts all the time, so I’ve got content through that, but then also doing blogging and stuff. I do a mock Gary Vaynerchuk kind of thing.

Kelly Trach:
Cool.

Derek Wolf:
Yeah. It’s like inspirational, but dumb, so that’s the whole…

Kelly Trach:
I love that.

Derek Wolf:
Yeah. I did one off the files like, “Hey, I’m just going to try this,” and the people really reacted to it, and then I was like, “Okay, I’m just going to keep doing it,” and branding myself onto that. That’s how I’ve been getting a following. It’s just word of mouth, and following other comedians and stuff.

Kelly Trach:
Cool.

Tyana Kelley:
I love stand up comedy. I want to try it some day.

Carol Freeman:
Ah.

Derek Wolf:
Yeah. Well, everyone is doing it from their living room right now.

Tyana Kelley:
I have a friend who said that I remind her of Seinfeld, so I was like, “Yes.”

Carol Freeman:
Oh.

Derek Wolf:
Oh, there you go. That’s awesome.

Carol Freeman:
In six or 12 or 18 months… or whatever the world gets back to normal, Tyana… we’ll have you out for one of our open mics when we open things back up again.

Derek Wolf:
There we go.

Tyana Kelley:
Just in time. I have enough time to write something.

Derek Wolf:
Yes.

Carol Freeman:
Derek, I’m going to go out on a limb right now and I’m going to promise her a guest spot on one of our shows back when we can do that.

Derek Wolf:
You got it.

Carol Freeman:
Yeah. Well, you’ve got to do the open mic first, but yeah. There you go. You’ve got an open invitation [inaudible 00:58:03] genius. We’re going to save a spot for you. That’s how [inaudible 00:58:08].

Derek Wolf:
Yeah. we’ve got one for you, too, Kelly. Don’t worry.

Kelly Trach:
Okay. I’ll do a little road trip down there because I’m in Vancouver.

Carol Freeman:
That’s awesome. Other comments or questions? How about those of you watching? Who’s got comments/questions for Derek, Tyana or Kelly? Last time here. We’re going to wrap this up, you guys.

Carol Freeman:
John says he stutters, “No stand up for this kid.” Actually, who is the comedian in the Seattle area who has a stutter and he is amazing? He’s so funny. Derek, do you remember that guy? Have you seen him?

Derek Wolf:
I haven’t seen him for a while.

Carol Freeman:
[inaudible 00:58:52]. He came to our open mic before, too, but maybe it was one of the nights that you were off. Is it Jeremy something? I want to say Jeremy McDonald. Isn’t that him?

Derek Wolf:
Yeah. I think, yeah.

Carol Freeman:
Stuttering is no excuse for not doing stand up. He is amazing. He’s so hilarious. So, John, you’ve got to-

Derek Wolf:
You’d never know, but he brings it up, which is great.

Carol Freeman:
Yeah. Oh, my gosh. All right. We’re going to go ahead and wrap this up. We’re been streaming for virtually an hour now. This has been so great. Thanks for hanging out with me.

Carol Freeman:
Those of you that are watching, thank you so much. We’re going to transition over and actually be broadcasting just from my Facebook page. Tonight, we’re in the group and also on my business page, and we’re going to actually, from going forward, we’re going to be steaming live on my business page; that way, people don’t have to join the group to be able to have access to this. Those of you that are watching, please share this with anyone that you know right now could use some positivity, some redirect, some hopeful and optimism in this time, anyone especially who is following or wants to follow a ketogenic diet for optimal health and well-being. Please share [inaudible 01:00:07], how you give us the compliment. Every single night, 7:00 p.m. Pacific, we’re going live. I’ve got guests booked out for the next week already, too. I’m excited to share all of that, too.

Carol Freeman:
The way that I’m going to wrap this up is I’m going to have each of you… this is what I call “the lightening bolt round.” This is what I do in my coaching, how I close-out my coaching calls, but it’s how we’ve been doing this here as well on these live shows. We have some other comment here again about… anyway, sorry. We’ve got a comment about, “We’ll look up the website.”

Carol Freeman:
Oh, John is asking, “Do you need a dad joke?” Come on, John. Share the dad joke with us.

Derek Wolf:
Let me hear it. Let me hear it.

Carol Freeman:
Let’s hear it, John. Let’s hear the dad joke. We all need some jokes at this time.

Carol Freeman:
But somebody else was saying, “Couldn’t answer all the questions so quickly.” The nice thing is this recording is going to be up there; you’ll be able to re-watch again. Also, I’m going to invite each of our guests to share their contact information with you here very shortly.

Carol Freeman:
If you’re watching and you missed all of Kelly’s questions, then I encourage you to follow up. Also, if you comment here, Kelly is going to go back through and she’ll find you… she’ll find you. She’ll find you and she’ll share all the questions with you privately, too. If you want those questions again, make a comment as well, and we’ll have Kelly follow up with you. Also, if you want the prism framework as well, make a comment, too, and we’ll have Tyana follow up with you, too, and if you want the work from home Instagram strategies for Derek as well.

Carol Freeman:
So, lightening bolt round. This is where each of you share your aha, your takeaway from this. Also, feel free in your closing to share how people can contact you. If you have some kind of a freebee… or the quiz, Kelly, again if you want to mention that… or anything else that you’d like to share with people to connect with you, do that as well. Is that too many things for you to remember what to say?

Tyana Kelley:
Hopefully not. Do you want to go the same order as we started with?

Carol Freeman:
Totally random whoever wants to go first.

Tyana Kelley:
All right. I’m already talking, so I guess I will. I guess my big takeaway was the genius questions, and I really want to follow up with Kelly about all of that.

Tyana Kelley:
My contact information, I am Tyana Kelley. My company is Purple Horizons. My website is PurpleHorizons.com, very easy.

Tyana Kelley:
What I want to share with you is that I have my next heart prisms class, which is called, “From Surviving to Thriving,” it’s on my website, and I just got that all up and scheduled for April. It’s a four-part class and it’s just 30 minutes each day, and we’ll go through three heart prisms every day, and it’s just $50 for all four days, and there’s no homework. We do it all in class, so I think that’s a big plus for a lot of people, is that the value is all self-contained in the class. You don’t have to do a lot of homework.

Tyana Kelley:
I really loved being here, and thanks for inviting me today.

Carol Freeman:
Thank you so much, Tyana. Thank you. We’ve got somebody that’s saying they want the prism, so I’ll let you go back and follow up with people, too.

Tyana Kelley:
Okay, great.

Carol Freeman:
Thanks for being here.

Tyana Kelley:
Thank you.

Kelly Trach:
I’ll go next. I think my biggest aha moment, number one, is that instead of calling it “self-care” call it “renewal.” I love that. Also, I just love connecting, the four of us, in this chat and seeing you guys on video. This feels so fun, and it definitely is the highlight of my day, and as an extrovert I feel like I really needed this. So, just that reminder to connect and meet people and just get creative with how we can stay connected during this time I think is just so important.

Kelly Trach:
You can find me at KellyTrach.com. My last name is spelled T-R-A-C-H, even though I pronounce it like “track and field.” You can take the quiz to figure out what’s your zone of genius at KellyTrach.com/genius, and you get sent a five-page free report on what your zone of genius is based on the quiz, and my suggestions for you if you want to build a business, what you could sell, how you could market it, based on your genius type. You can find me on Instagram @kellytrach. Everything is at just “kellytrach,” just my name. I’ve got courses, coaching, the whole nine yards, but you can all find that KellyTrach.com.

Kelly Trach:
And thanks so much for having me, Carol. It was such a pleasure and an honor to be here. It was nice to meet you, Derek and Tyana. This was really fun.

Carol Freeman:
This is great news. On the screen your name is spelled the way that it’s correctly spelled, so all of you watching you’ll see that, how to connect with her. So, thank you for being here. It’s been great.

Derek Wolf:
Yeah, it’s been super fun. I feel like I’m on a CNN panel right now. Whenever my dad is watching news, I’m like, “Yeah, this is what this looks like.”

Derek Wolf:
My main takeaways from today, I love just the focus on what you’re good at and passionate about, and finding your purpose, and really pursuing that, but also doing that for you, and not just trying to make money off it and make it into something that you won’t enjoy, which I think is the most important part of your passion. Yeah, those were very good takeaways.

Derek Wolf:
You can find me… go and see my comedy promotions, stuff like that. I’m on Instagram @wolf.c.derek, and then I have a Derek Wolf comedy Facebook page. And if you want any copywriting services, my website is www.DerekWolfIsntFunny.com.

Carol Freeman:
Isn’t?

Derek Wolf:
Isn’t funny. Yeah. So, thanks so much for having me, Carol. It was great meeting you guys, and it would be great connecting with you guys.

Carol Freeman:
Wonderful. Kelly, it looks like you’ve got one new Instagram follower already.

Kelly Trach:
Thank you. Hello, John. Thank you for following.

Carol Freeman:
Oh, my gosh. Thank you all of our viewers live and seeing the replay. Thank you so much for watching this. Give yourself the big thumbs up. Thank you, again. We’re going to be live here every single evening, 7:00 Pacific time. If you miss us, the replay is going to be up there as well, too.

Carol Freeman:
So, thank you to all of our guests, and we’ve got a lot of great shows coming up. Thank you, everyone, for being here.

Carol Freeman:
That’s all for now. Bye.

Kelly Trach:
Bye.

Derek Wolf:
Bye, John.

Tyana Kelley:
Good night.

Carol Freeman:
John is our super fan.

Keto Chat Episode 119: Keto Success Stories Women over 50

Carole Freeman:
Hey, welcome everyone to another episode of Keto Chat. I’m your host today, Carole Freeman. I’m your host today. I’m your host every day. Oh my gosh. Today I am so excited because I get to share with you Carmen’s journey working with me and one of the reasons we get to do this interview is she’s now one of our peer mentors working with supporting everyone else on keto too. So welcome Carmen. Are you excited to be here? No, no, you’re not.

Karmen Cabral:
Not really, but yeah.

Carole Freeman:
I know you’re nervous. Everyone watching, give her some thumbs up and love about her bravery for being here, even though she’s a little nervous. So Karmen, I know one of your, when we first talked before we started working together, one of your big drivers was, you’re so passionate about keto that you want to help a lot of other people. You want to have everyone else.

Karmen Cabral:
I do. I just think it’s the best thing. I just can’t believe how good I feel. And when I tell people about it, they just look at me like, yeah, right. But it’s true. They just need to experience it and feel it.

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