Keto Diet Failure | KCL52

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Keto Diet Failure

What is the reason we fear failing on diets?

Why is going to the gym not motivating?

Why have diets failed you and not the other way around?

If you want to know the answers to any of the above, this episode is for you.

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Submit your questions for the podcast here.


(Transcript provided by Descript)

Carole Freeman: We’re live, everyone.

Are you ashamed to tell anyone when you start a new diet? Do you hesitate even trying to change your eating habits out of fear of failing yet?

Guess what this episode is for you.

LIMITED TIME: Guest Spots in Our Group Coaching

Another update here before we get into the show topic today is that I decided to do a little experiment where I’m opening up some guest spots on my group coaching my keto coaching calls.

So normally the only people that get access to those or people that have or current members going through. Program that I work through with people. Very comprehensive program that has full training and lots and tons of support. And as part of that they get twice weekly group coaching calls with me, small groups.

And so I thought I’d just see if there’s some people out there that were. Curious about maybe what it’s like to work with a keto coach, but weren’t quite ready to take the full dive and wanted just a little taste of what it’s like to work with me. And so I currently have three people.

Yeah. So I opened up I’m just gonna do one spot per call, so I’m limiting that. Cause I want it to be, It is primarily for my current clients also. Oh. So people that have finished my front end program are welcome to stay on for the back end membership as well. So those are the only people that typically can have access to me on those calls.

And so I’m doing a little trial to give some guests spots out. I have those booked up for next week already. And I’ve got another person that. The point of trying to schedule the one spot. Potentially have two spots a week. And again, this is meant to be, it’s not meant to be like just free coaching or anything like that.

It’s meant to be you’re considering getting a keto coach. Maybe you’ve listened to a lot of my episodes in my podcast and you are curious what it would be like to actually work with me and. It’s a next step in that process of seeing what it’s like. Just get a little trial run with us.

Not only get my support, but be able to hang out with my keto members that are very successful and you get to hear their motivational stories and get tips from them as well too. So if that’s something you’re interested in I’ll give you contact info at the end of this show if that’s something you would like to just try it out and see what it’s like to hang out with us in real time live where you can actually talk to all of us.

Fear of Dieting Failure

All right, let’s go on with the show topic today. So today’s topic is about fear of failure. This came up, this idea for this topic came up because I’ve been I speak with everybody. Personally one on one on a Zoom call before they become a client with me, and they spend at least an hour with them.

Typically, sometimes it goes an hour and a half to two hours. And I really want to understand the journey that people have been on the goals, why it’s so important to them to lose weight and keep it off. Specifically why they’re looking to trying keto specific needs that they have. What are the obstacles?

What are. It about their lifestyle that makes it so that they have everybody has unique needs about how they need to have a dietary approach that will fit their lifestyle. So many dietary approaches out there make people just, oh, change everything and then it doesn’t fit your lifestyle, right?

So have you ever done those programs where you got bars and shakes and things like that? And so what if your friend’s having a birthday party and you can’t go to the restaurant for their birthday, or you just go off your diet? I spend a lot of time talking with the people before they become a client.

And this way I know that I can help them. I know what their struggles are. I know what they’re looking for, what they need, and that way I can make sure that I’m the right person to help them with all that. And because I’ve spent so much time with people, and I’ve been doing this for six, And a half plus, maybe seven years.

Now, that’s a lot of people. I’ve talked to a lot of ladies, so I really understand the ladies that I work with. I understand their struggles, what they’ve been through. And this topic idea came to me after, it’s a common one that people have that I’m afraid to try again.

I’m afraid to work with you , afraid to try keto ,  afraid to try to lose weight in general. A lot of people have that fear because they’ve failed so many times. The ladies I’m working with have dieted for decades, most of their adult life and name a diet. They’ve done it. , so some of them, a lot of them have that.

The percentage of how much that fear impacts them though varies from person to person. I talked to a lady recently that she was almost paralyzed with that fear of, what if I fail again? And for her, she thought it was something wrong with her. So maybe you identify with that as well. Maybe everybody’s on this, the spectrum somewhere of maybe they have tiny bit of fear that they might fail.

Gain the weight back, not be able to stick with it. Or maybe they have a hundred percent fear and they’re paralyzed. That’s where this woman was. So anywhere you’re at on that continuum, I’m gonna chat about this today hang out with me. Give me a, if you’re watching live s put a comment in the chat box here and let me know.

It looks like I can’t see who’s live on LinkedIn, so I don’t. Brand new this week is, we’re broadcasting to LinkedIn. That’s a new one. We typically do in our Facebook group, we do to my YouTube channel, and we’re doing it to LinkedIn, my LinkedIn profile this time. But that’s brand new to me. It doesn’t show me who’s watching from there.

If you’re watching live, I don’t know how that works. So anyways, if you. Watching from LinkedIn, give me a comment as well, but just tell me where you’re joining us from. I do love this to be an interactive conversation here as we’re going along. So feel free to add comments, questions in it as we go.

And yeah, so this idea for this topic came after I had chatted with this woman, and again, she was nearly paralyzed with fear of failing. And so I realized this is a really important topic. We need to talk about because it’s not actually your fault this whole thing of. You go on a diet, you lose some weight, maybe you can stick with it for two weeks.

And I’ll tell you what, I was a terrible dieter before could never stick with anything very long. I remember trying Jenny Craig, the terrible little food, the tiny little portions, and was like, I’m starving on this , can’t stick with this.

I made it a day or two, or a meal or two. ,don’t know , and couldn’t stick with anything. Maybe some of you are good at sticking with something for months and months. Part of why my approach is so comprehensive is because I know for people. It can be really hard to make those changes. It can be really hard to stick with it long term. And so when I started my approach knowing that I was a bad dieter, I wanted to throw everything I’d ever studied about behavior change, the psychology of appetite, regulation the biochemistry of that, neurochemistry of it and cravings and so on and so forth.

And I wanted to throw the kitchen sink, everything I’d ever learned. Into my approach. And so that’s what I makes what I do. So unique, and I’m just going to share so much with you all tonight. I’ve missed you so much. It’s been way too long. So and where was I going with that? All right we chat there.

Okay. The fear of failure and You can stick with a diet for a short period of time, but your body is designed to get fatigue from dieting, restricting, and losing weight for a really long period of time. And so it’s really normal then that your body wants to try to regain the weight and. Most diets out there, they have this fantasy, this fallacy that you have this, it’s a temporary thing you do, and then you get to keep the weight off.

It’s magic. It’s a quick fix. Let me just, I’ve got some out an outline here. Let me go forward with that a little more. Thoughtfully here instead of just my rambling thoughts about this. Yeah, so like I said, one of the biggest fears of the obstacles of women that I work with is fear.

Fear at failing at dieting. And they’ve tried everything under the sun. Our bodies are really designed to gain that weight back.  I know that you think there’s something wrong with you, so if this is something that is a fear for you, it’s not you. I’ll tell you, everyone I talk to that they thought there’s something wrong with them.

They have the fantasy that everyone else out there is able to lose weight really easily and stick with it, and it’s never a problem again. But I’ll tell you what, almost everybody has this struggle. And so you didn’t fail the diet. The diet failed. Okay, so we’ve been totally brainwashed by the diet industry.

Now I’m gonna talk about four different things, four different things. Lies, myths brainwashing portions of the diet industry. These are the things that are failing you and not the other way around. So the diet mentality. Temporary. It’s a black and white thing. It’s something you go on and you go off.

Why Diet Mentality Set Us up for Failure

The fantasy that is a quick fix and there’s something wrong with your body, that is why you’re gaining weight. And so the diet fixes that , then number four then is no long-term support. So let’s talk a little bit more in depth about each of these areas where all those diets out there that you’ve tried before, where they’ve failed you.

So the diet mentality is that. And with my clients we’re working really hard at unraveling this. Okay, so gimme a yes in the comments or a why. If you’ve ever followed a diet that had this kind of mentality where you have to eat very little and you just have to get used to the fact that you’re gonna feel hungry, you’re gonna feel deprived and.

You’re going to it, you’re going to eat in this way, that’s totally unsustainable because that’s how you have to lose weight. You’re gonna have probably shakes and bars and meal replacement things and very special unpalatable, not tasty things. And that’s just what a diet is. You need to have a shake in the morning or a smoothie or something blended up so you can just chug it cuz you’re too busy to make a real.

And that’s how you can get through it. And since you have cravings all the time, you need those sweet shakes and bars and other snacky things in order to be able to stick with it so that’s all the diet mentality. Oh, and you need to eat six times a day and you drink your. Bo body weight in ounces of water.

I could go on, You need 47 servings of fruits and vegetables every single day. You need to eat small little portions, eat a giant salad and a tiny portion of meat, eat meat like it’s a condiment. Okay? So all of that is the diet mentality is what I call it. Is what you’ve been lied to about how to diet, how to lose weight, how to eat in a way that you lose weight.

And then the number two thing that I said that. How you’ve been brainwashed by the dieting industry is that you’re taught that this is something temporary. You do, It’s terrible. It doesn’t taste good. It’s not satisfying, but that’s okay. You don’t have to stick with it very long. We’re told that it’s a black and white thing.

The Fantasy of Magical Weight Loss Transformation

You’re on your diet or you’re off your diet. The only way you can suffer through the miserable food you’re eating, and the hunger is knowing that you don’t have to do it forever. Okay, This is another lie. This is another lie that. And that you can magically then transform back into maintenance, right?

So you stick with this crazy, unsustainable way of eating to lose the weight until you lose the weight. And then your body, you will be so motivated because you hit that number on the scale. You’ll be so motivated that will. Take over everything biologically that happens in your body and overcome all of that.

Magically it’s like a wave of a wand that you’ll just keep the weight off, that you can go back to eating the foods that you were eating before. You can eat what you ate before that made you overweight. But now it’s magic. It’s magic now that once you lose the weight, you will be motivated to keep it off.

Quick but Temporary Fix

Okay. Give me a yes if this is a lie that you’ve told yourself before. We all have my ladies think, before they work with me they think that as well. The number three lie, brainwashing lie that you’ve believed is that it’s a quick fix. There was something wrong with you. That’s why you are overweight.

Why everyone else out in the world can just eat whatever they want and they don’t have to be conscientious of what they’re eating, but there’s something wrong with your body and you need to fix it. And by losing weight, that will fix your body. It will fix what’s broken, and then you won’t lo won’t gain the weight.

Have you thought this too? Give me, gimme a yes. If that’s one of the ones that you tend to fall a trap you fall into too, you think of yeah. No, I just it I can’t wait to go back to eating X, Y, Z again. I can’t wait to have my cupcakes and fries again. Because, Once I lose the weight, my body will be fixed.

Long Term Keto Diet Support from Carole Freeman

It won’t gain the weight. And the number four brainwashing lie of the diet industry is there’s no long term support. And this kind of, they all kind of overlap, right? So it’s a temporary thing, it’s a quick fix. It’s not something you need to do forever. This is all fantasy world. Again. This is how diets have failed you.

It’s not your fault. The truth is however long you want to keep the weight off, that’s how long you have to make a dietary change. So we have to face the fact that whatever you were eating before is the culprit. Your poor eating habits, the highly processed, refined foods, the overeating, the wrong combinations for your body, that’s what caused the weight gain and.

You have to change, have to eat something different than you what you’ve been eating, and you can’t just do something temporarily and then it fixes everything magically. You can’t, You have to have a permanent change. So I don’t care what way of eating that you want to do, that’s your number one step is find a way of eating.

It’s different than what you’re doing that’s gaining the weight. Find a way of eating that you can sustain that you would like to Maybe that maybe you feel like you don’t know how to sustain it, but the food tastes good and the satisfying you enjoy it and you could see yourself eating that way indefinitely.

Okay, so that’s step one. How you have to get away from this. Moving out of the fear of failing is identify a way of eating for you that is something that you could see yourself sticking with indefinitely. For the most part. Maybe there’s some occasional breaks in there. But for example, I’ve got I’ve got a lady on my email list.

I don’t know if she listens to my podcast or not, but she’s on my email list and every once in a while she checks in with me. Interestingly, so our sons were in Boy Scouts together and my son is now 27, so I’m sure her son is somewhere around that age. And I knew her from, oh, I went, 20 plus years ago is when I knew her.

And so she updates me every once in a while that she’s been following. She doesn’t want to, she doesn’t wanna do keto. She says I like my carbs. And so she’s been following She’s been following nom and that’s more of a psychological, it’s like calorie counting plus a little bit of psychology in there portion awareness and things like that.

And she’s lost 98 pounds, and I think at this point it, maybe it’s been a year or so, and she’s in the maintenance phase of the program and I think that’s great. She identified that she didn’t want to do something where she had to restrict carby foods. And so I told her that something that where you’re due calorie counting, so if you don’t.

Find a Way of Eating That Fits You

Follow certain foods that you overeat and to overeat you’re gonna have to count calories. And so for her, that seemed like a better choice for her lifestyle, and it’s working for her. So I’m so happy. So that’s your number one step of the fear of failure is finding a way of eating that fits that you can see yourself.

Indefinitely because guess what? However long you wanna keep the weight off, that’s how long you have to change your diet. Okay. So we gotta get rid of the ideas temporary? Nope. From day one, when my clients are working with me, we’re actually figuring out what is their baseline way of eating that they can stick with because we’re eating in a way that we’re getting rid of cravings, we’re using natural appetite regulation by certain parameters of what we’re eating.

So they get. As much as they want of certain foods because they’re naturally satisfying. They taste good, feel fill them up and want to stop eating when they’re done. They don’t have hunger and appetite all day long. We’re looking at different cues that cause us to have cravings and things like that.

So we’ve got a full parameter here that teaches you how to eat in a way that kind of takes us back. Before we had all these industrialized, highly processed, highly palatable food combinations and. While we call it keto, it’s more of just going back to an ancestral way of eating that is in alignment with how our bodies are designed to work.

And that ends up being really individual for each person. And so again, number one, we gotta get rid of this temporary quick fix thing. Diet mentality. Let’s see. Let me just go through all four of these and bust these down into what you really need to focus on. So diet mentality. This is one for my ladies.

I’ve gotta break this, right? So we’re not doing bars and shakes. All of those things actually just encourage overeating. How many of you done Slim Fast Diet where you do two shakes and a sensible meal? I tried that too. Those shakes were not filling at all. In fact, I ate, I drank one, and then I wanted a full meal.

Also Check: Keto Coaching for Women

There was nothing about those that were satisfying. It was just like, okay, that tasted like chocolate milk. Now where’s my food? Never worked for me. I have to break them of that. For some of them they’re used to. That’s what a diet is. If I’m losing weight, I have to have bars and shakes, and I have to be hungry and I have to drink a ton of water, and I gotta eat all these vegetables.

How To Make Keto Quick and Easy

We gotta scrap that, throw it in the garbage. We’re done with that. So we’re gonna eat real food. I teach them how to eat in a way that’s make it so fast and easy and simple. That it’s just as fast as making one of those shakes. It could be as easy as grabbing a bar because you’re just grabbing food.

For example, for me, I have hard boiled eggs in my fridge and I have sliced cheese, and I have sliced deli meat all the time. Those are stables, and so anytime I want a quick and easy breakfast, my first meal of the day, I can grab some hard build eggs and some sliced. Or even mozzarella string cheese.

Okay, meal is done. That’s faster than making a smoothie. That’s faster than making a shake. It’s just as fast as grabbing a bar and you can eat it on the go to if you don’t even wanna stop and eat. So we’re getting rid of the diet mentality. We’re switching to eating real food. Real whole foods simple.

Real whole foods. And if you don’t like meal prep, I’m teaching my clients let’s make this fit your lifestyle. Do you do me a prep? Now, if you don’t, let’s make it so that when you go grocery shopping, you’re buying things that are already prepped for you. Somebody else has done the prep, they’ve sliced the cheese, they have hard welded eggs for you.

They’ve sliced the deli meat. On and on. Make it just as easy as that. But we’re gonna have to switch to real foods because that’s what’s gonna help bring in natural appetite regulation. Anytime we’re eating these highly processed things, like I mentioned the slim fast shake, highly processed, sweetened, all those things trigger eating more, not less.

So we’re gonna undo the diet mentality. We’re gonna let go. . The next thing we’re gonna do is you gotta do is get rid of the idea that it’s temporary. So I talked about this one already. This was the first thing I was giving you a reality check on is that, However long you want to lose weight, keep the weight off.

How Long Do You Have To Maintain Your Keto Eating Habits?

That’s how long you need to stick with your new eating habits. Okay. A again, this is the brainwashing of the diet industry is that they say no. Just a temporary thing. You just do this crazy restricted thing. A very dear friend of mine, I love her to death. And I don’t really like to work with my close friends and family.

They do what they want to do. If they wanna work on keto, I’m here to help them, but I’m not going to try to convert anybody. But she’s working out with a personal trainer and they gave her this crazy diet plan, which is I don’t remember Nine cups of vegetables a day, and they have to all be raw and meats, but no fats at all.

And so it’s basically like meat and raw vegetables. And I’m like, Oh girl, she’s gonna have so much gas . But and, but also I’m sure that she’s going into it as well. It’s just a temporary thing. I don’t have to do this forever. It’s not gonna taste good and I’m gonna crave all the stuff I normally eat But it’s just temporary and she’s also going to it as well as I gotta start it next week.

So I’m gonna eat all the bread and carbs this entire week cuz I won’t be able to eat them on my temporary diet. All right? So get rid of that idea. If you wanna lose weight and keep it off. If you wanna not fail at weight loss, you have to make a permanent. You have to find something you can change indefinitely.

And I often use on the show, I talk about the I with a gym membership, right? If you wanna be fit, that you have to go workout regularly, you have to do cardio, weight training, whatever it is. You wanna do your Zoom classes, you have to do that all the time. If you wanna stay fit, we know that if you go work out for six weeks, It isn’t Oh, I don’t have to ever work out again.

Temporary Weight Loss Diet

I’m so fit now the rest of my life, my muscles will just stay this way. My cardiovascular training will stay this way. We know fitness-wise that we have to do it as long as we wanna stay fit. Why have we bought this lie with the dieting world that you do a temporary diet. That’s how you lose weight and keep it off.

Why have we bought this lie? Why have we bought this lie? So you need a permanent change. Find a way of eating that you enjoy. Now, all my ladies that work with me, they choose keto. I’m not trying to convince them of that. I’m working with people that are seeking that out because they get the satiety from the protein focus.

We’ve got adequate fat that triggers different hormones as well, that triggers satiety and all the other things that we’re doing to make it tasty and satisfy. And turn off the cravings and lower the appetite. So it’s so easy to stick with. So find whatever it is that you wanna stick with. And the next one.

So number three then, is that quick fix thing. We gotta stop the idea that the short term crazy diet is what fixes why you’ve gained weight. That’s not true at all. So the reason, the reasons that. Gain weight are, they’re multiple, but we live in an obesogenic society, basically. Is the ground floor reason for this is that all the foods around us, and I was looking, listening to a podcast today, that the guy was saying that 60%, the average US citizen, 60% of their calories come.

Highly processed, ultra processed foods. So 90% of the grocery store, right? So not the perimeter where the vegetables and the meats and the natural fats are, but everything in the middle. It’s all the highly processed foods. 60% of people’s calories are coming from those things and all those ultra processed foods, q overeating, they have low satiety, meaning when you eat.

They don’t ever make you feel full. You don’t wanna stop eating them, and they’re also hyper palatable. So it’s two things. They don’t make you feel like you wanna stop eating and they make you feel like you wanna keep eating them. Those are actually two different things, but they couple together, so you overeat them.

High in calories, so they’re carbs and fat together. That highly palatable combination that cues you to overeat it. We also do very little expenditure of energy or muscles or anything like that. You literally can sit in your bed and order food or shopping. You can work from your bed. Now you don’t even ever have to leave to your bed except to go to the bathroom maybe.

And so we don’t have. Exercise that we’re doing. That’s a small portion of it,

but mostly it’s the food environment. There’s, there’s multiple other factors, but that’s most of it is the food choices we’re making. And Also our bodies are wired. Our brain is wired to seek out food. Never stop after one bag of Doritos. All right. Is this my kid or just somebody else who happens to

Yeah. Get the bigger bags than you then you don’t ever have to stop. Yeah, there’s a reason why, the Lays slogan is. I bet you can’t just eat one. Maybe they change that slogan. I don’t know if they still have that anymore. So highly palatable food environment that we live in and our bodies, our brains are wired to seek out food, especially high calorie density foods, and to eat as much as possible.

Our bodies for most people are designed to gain fat as much as possible, cuz most of human exist. Food was pretty scarce, and so our bodies have been designed, evolved over time to. Eat as much food as possible, move as little as possible, and to gain weight for the times when we wouldn’t even have any food.

Ah, now, fast forward to today, when we have so much food that’s so cheap and available in excessive quantities, that’s why you gained weight. It’s not that you didn’t go on a temporary diet to fix it, so this idea that it’s gonna fix what’s wrong with your body, no. Your body’s doing exactly what. Meant to do.

It’s supposed to do, it’s wired to do, to eat lots of food and gain it. So there’s no diet that’s gonna fix how your body is designed and wired to do it. So you have to eat in a way that is going to be able to be sustainable, not a quick fix. All right, And then the fourth one is also probably one of the most important ones, is no long term support.

Again, because they’re temporary, you do it short term. Again, using the gym analogy, however long you wanna be fit is how long you have to work out. However long you want to lose weight and keep it off. That’s how long you need support for. And because our bodies are designed our brains and our bodies are designed to overeat and gain weight and we live in a world where there’s that food is just to reach away.

How are you gonna manage that? How are you gonna stick with it? Most people say, Oh, I can’t, ketos too hard to stick with. It’s not sustainable. Guess what? Every way of eating that’s healthy is too hard. Unless you have the right things in place, you need that support. Now. When I looked at, I need to make that noise, stop.

Let’s see if I close it. If it will stop making those noises. I don’t know if you can hear that or not. Hopefully not. And Two years ago when I developed my long term support membership for my clients, I looked at the research and research shows that one of the most important things that people get when they are able to lose weight for a year or longer keep it off, is that they get that support for a year or longer.

And so this is because you have to have that community, you have to train your brain that you behave like these people and not like all the other people in the world that are overeating, highly processed. So the support is really important. One, it’s gonna help you break through plateaus. So having the support not only of an expert that can help you know what to do and how to find the way that’s sustainable for you, your personality, your lifestyle, your specific body needs, but also having a community of people that are successful as well, that are doing it, that are fighting the current and they’re going against the trend of overeating.

80% of the population is . So the support that I’m talking about then is two things. An expert guide, a coach, but also a community of people that are successful that you can lean into and that you can. Copy their behavior. Have you ever heard the phrase that your income is the average of five closest friends?

Guess what? Your eating habits are the average of your five closest friends. So make your closest friends people that are successful. So whether you work with a keto coach like me, or whether you find that community yourself that you can hang out with make sure that is part of your equation.

Again, these were the four things that need to happen. That, No, the four reasons why you failed at diets in the past. It’s again, it’s not that you failed, the diets failed you, and then basically we swap those around and those are the four things you have to do differently in order to succeed. All right, so

let’s see. Okay, covered that. Let me look at this. All right, so again, let me just recap. You’ve been brainwashed by the diet. Industry into thinking that it was your fault that you failed a diet, but it’s not true. There are four things that they lied to you about that you need to do the opposite of. So ditch to the diet mentality.

Stop doing shakes and bars and sweets and things like that. Eat real food. Get rid of the idea. That’s a temporary thing. That’s crazy. Doesn’t taste good. Find a way of eating that you. That’s conducive to weight loss and health that you could potentially see yourself sticking with indefinitely. Get rid of the idea that a diet fixes what’s wrong with your body.

Your body’s doing what it’s designed to by seeking out food and overeating it and get some long term support. And just another little plug for the experiment I’m doing, I said at the beginning of the top of the. I’m doing a little experiment where I’m inviting guests to come on my coaching calls. So we’re allowing one person per call.

I’ve got them booked up already this week. And but if it’s something you’re interested in, if you’re thinking about, maybe that’s what’s caused the failure in the past for you, is you didn’t get the right support supporting expert that can help you navigate. The water’s a finding a way of eating that fits for you, but also a community of people that are successful that you can make your five closest friends.

Professional Keto Coaching Support

And so fear of failing at weight loss. Again, it’s not your fault. The diet failed you, so get the right things in place. So if you like what you’ve heard here today you’d like to get a little more personalized support for your keto diet. Again, if you’d like to try out what it would be like to have a keto coach by being a guest on one of my small group coaching calls reach out.

So send an email to Carole has an E on the end. It’s the very fancy French spelling of Carole, send an email. Let us know that you’d like to try it out. You’d like to see what it would be like to have your five closest friends as successful keto people that are sticking with it and not failing at weight loss again.

All right, so if you are one of the people that are ready to stop messing around and get ready for the next chapter of your life where you’re the best version of yourself. Send us an email, come check out what it’s like to work with us and all the other successful keto people. Alright, that’s the wrap everyone.

Today’s topic of fear of failure at dieting and the four things you need to flip on your head in order to get the success that you want so you can get a diet that works for you. You’re not the reason that it didn’t work. Thank you all for being here. I will see you again next time. That’s all for now.

Thanks. Bye.

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Scott Dikkers Life Changing Low Carb

How does a low-carb diet change his life with comedy writer Scott Dikkers?

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Carole Freeman: Hey everyone. We are live. Are you a fan of satirical comedy? Like The Onion? Do you get inspired by stories of successful people and the lifestyle factors that play into their success? Guess what this episode is for you stick around because my guest today is the one, the only Scott Dikkers. Oh my gosh.

I’m so excited that I have him coming on today. He’s an American comedy writer, speaker entrepreneur. He’s the founding editor of The Onion. You’ve all seen the goals, the headlines and. He’s also gonna share how a life changing health diagnosis led to a radical diet change and share how that impacted his life.

So welcome everyone to keto chat live. I’m your host, Carole Freeman master’s degree in nutrition and clinical health psychology. I’m a board certified ketogenic nutrition specialist on the side. I do some standup comedy. And so I love when I can have a guest come on that merges both of those things together, health and.

Comedy together. And so I specialize in helping women plus follow a keto diet for sustainable weight loss, and we gotta plug in the medical disclaimer here real quick. And this show is meant for educational and entertainment purposes only. It is not meant to be medical advice, no intended to diagnose, prevent, treat, or cure any condition.

Even though they say, laughter is the best medicine. We can’t treat you today. And so if you have any questions or concerns related to your specific medical condition, Seek out your primary care healthcare practitioner to take care of that for you. As you’re joining the show, go ahead and leave us a comment.

Let us know where you’re joining from. Join the show. And first up I’m gonna do a news segment. There is really big breaking news in the keto low carb world. And. I’m gonna share it. I’m gonna address it. I debated last week. I decided not to bring it up, but some people don’t know some people maybe have heard and some rumors and things like that.

So I’m gonna share with you all the sad shocking news of Jimmy Moore. So he is the 50 year old, former host of LivinLaVida low carb and other podcasts, plus he’s author or co-author of. Keto books such as keto clarity. And if you haven’t heard the news he was arrested on June 23rd, 2022 as a fugitive from justice in South Carolina.

Then he was transferred to Virginia and charged with this is the part that’s really shocking is seven counts of carnal knowledge. Of a 13 slash 14 year old, where the perpetrator is three plus years older than the victim. And so the carnal knowledge, it’s Southern legal euphemism for sexual contact.

So AKA, this is their statutory rape law that’s there. And he scheduled for his arraignment hearing on June 8th, 2022. And if you’re not familiar with who Jimmy is, he originally lost 180 pounds on low carb. 10 plus maybe 10, 15 years ago. And unfortunately he’d appeared to regain the weight.

In recent years, he did claim to be a carnivore recently on his Instagram and Facebook. And oh, I’m gonna make some bad jokes about he’d. To carnivore to the carnal degree. That’s alright. That’s gross everyone. And this year, 2022, he was publicizing that he was doing a 365 day ice bath challenge on Instagram, where he would go live every single day taking an ice bath.

And he was trying to show that it was gonna promote weight loss. And that experiment has come to an end now. Fortunately, because he is in jail, he’s no longer able to continue that. He went on a six month sabbatical. He very publicly went on a six month sabbatical in 2019, taking a break from all social media.

And he emerged at the end of that sabbatical announcing that he and his wife were divorcing and that he was rebranding himself as the man of real. Which was weird. And even though he had clearly gone the, just for men look where he’d dyed his beard and his hair, it was eyebrows even it was pretty stark.

And so unfortunately the seven counts of carnal knowledge, the dates of those incidences overlap with this medical dates. And so that is great news in the keto low carb world. And they’re, we’re seeing some of the, his authors and co-authors are asking the publisher to take the books off the shelf.

So it’s been pretty shocking news hitting the low carb community. This is not anything. I excited and I’m quite shocked. And I’m gonna go ahead and bring on my guest now, Scott Dikkers and I gave him the option. He can comment on this story if he likes or. He can pass him. We’ll just go onto his interview.

Everyone welcome Scott Dikkers

Scott Dikkers Life Changing Low Carb

How does a low-carb diet change the life of comedy writer Scott Dikkers? Join us as we talked about Life Changing Low Carb!

Scott Dikkers: thanks for having me on Carole.

Carole Freeman: Thank you so much. And any comments or would we rather just go into the interview?

Scott Dikkers: Well, I just wanna say I’m horrified. I don’t know that person, but every time I hear stories in the news and it happens so much where somebody had sex with a child, I’m just like, I wonder, like what kind of world do I live in?

What, who are these people? It’s just insanity and it happens way too much. So horrifying, horrific, and very sorry to hear it. What can we do? We’ve got all these Q Andon idiots out there. Who think that Tom Hanks is raping children and meanwhile, there’s actual child rapists out there that nobody stops.

Carole Freeman: Yes. Yes.

Scott Dikkers: If we could redirect all that stupid energy somehow and actually stop real pedophiles, we should do that.

Carole Freeman: Yeah. Yeah. I, it looked like he I think as a midlife crisis, he should have just got a Corvette instead of these terrible decisions.

Scott Dikkers: Don’t abuse a child.

Carole Freeman: Yeah. Yeah. Prayers go out to the victim and family.

I hope that justice is served and this is the. One and only time that this happens, that he does this. So

Scott Dikkers: yeah. The tragedy is that, kids don’t recover from that. That’s a life sentence. And it’s just horrific. But on that hilarious note.

Carole Freeman: Yeah. Yeah.

Scott Dikkers: Let’s talk about comedy.

No, we don’t have to talk about comedy. We can talk about food.

Carole Freeman: Yeah. I wanna talk I didn’t give you any pre notes, but I wanna talk about how you got into comedy writing, as just sharing who you are and kids on that. And then, the other half of it, we can talk about your dietary change.

So I connected with you watching Joel Byer podcast live. And he came on as a guest on my show in the past, talking about him, giving up sugar, giving up on sugar, giving up sugar. And you two mentioned that you’d had a significant dietary change and had gone primarily lower car blow carb. We can talk about that more too.

And so I was like, oh my gosh, the perfect. I always want to find how do we fit comedy and dietary change together. So anytime I can have a guest that can talk about both of those I’ve. I’m excited and I’m a huge fan too, so I feel so lucky to be talking to you. And I have one of your books here. I’ve read all how to write funny series and just fantastic books.

So thank you. Thank you. Yeah. So thank you so much for being here. And I’m so sorry that the news of the day is not a funny topic.

Scott Dikkers: Yeah. When you do news parody and news comedy, and this is, was always my experience at The Onion. Was, we would look at talk shows like late night talk shows whenever there was some horrific tragedy in the news.

All those guys could go on their talk show and they’re all guys. And they would say, oh, I can’t be funny tonight because this terrible tragedy happen. But at The Onion, we couldn’t do that because we didn’t have a personality that would come out. It was a fake newspaper. Or a fake news website.

And we had to put something funny in there. Otherwise we wouldn’t have wouldn’t have a product that week. So it was always a real challenge when something like that happened and mass shootings were this thing that dogged us every time there was a new mass shooting, we’d have to do the really painful and horrific task of what can we come up with?

That’s like funny. That, that’s at least taps into people’s rage and provides some sort of outlet for their emotions. Cuz sometimes that’s all comedy is just like a way to cope. Yeah. And we understood our role in that. And then this writer, Jason Rotor came up with this great headline that The Onion has used repeatedly every time there’s a mass shooting now.

I don’t know the exact wording, but it’s something like, “‘No way to prevent this,’ says only nation where this regularly happens.” And we just reinsert new details. Every time there’s a shooting. And every time that story runs, it like hits the point home further. And after the Aldi shooting, The Onion ran that story everywhere on its whole website.

Every story was that story with a different set of details in there, cuz there’s a mass shooting. At least once a day now in America. So that, that not only was a real great cheat for The Onion real great way to not have to think of new jokes, whenever something tragic happens, but it allows us to communicate this satirical point, perhaps in a more meaningful way.

By just showing the maddening repetition of this problem. So it’s just something we have to deal with in the comedy business, especially comedy that responds to current events, a space I’m used to and. my job could be a lot harder. I’m not a brain surgeon, nobody gets hurt when I do it wrong or do something that’s not funny,

Carole Freeman: the finding the absurdity and the fact that it’s happening

is what you’re for.

Scott Dikkers: Yeah. There’s always some kind of target for humor. No matter what’s happening now, sometimes people aren’t ready to laugh. It’s too soon for them or whatever, but eventually laughter is gonna get you out of the tragedy and it’s gonna allow you to move on. So whenever people are ready, that’s when I try to be there with a few jokes,

Carole Freeman: yeah. And that’s an that an ongoing theme in standup comedy is some standup comedians will say it’s my therapy. I go on stage and I can process stuff. That’s happened in my life. I certain a lot of the things of my jokes are been things emotional and jokes out of them process. Feel more empowered, the situations that I didn’t have any power over.

And then there’s other comedian like no standup should not be therapy. You need to go get therapy and leave the stage for humor. Where do you stand on that whole debate?

Scott Dikkers: I think it’s a little bit of a cross between the two and it depends on your comedy persona. I generally am more the latter where I just want to do entertainment but in the process of me entertaining people.

I think I’m also like helping myself. It’s a great type of healing to share your trauma and have an audience connect with you about it. But that’s the key ingredient the audience has to connect with you. They have to think. It’s funny. I have seen some comedians, especially comedians starting out who are just up there doing therapy.

And it’s really not that funny. And that’s the greatest sin. If you can do therapy and have it be funny, wonderful. Like you. Go nuts. And I think almost any comic is getting some kind of therapy out of doing comedy. Even if it’s not directly talking about their problems, just that connection that love they feel from the audience.

That’s, sometimes for comedy people, sometimes they’re a little weird, they’re a little reclusive or shy or antisocial or awkward or whatever. That’s the closest thing they get to. A genuine human connection in their lives.

Carole Freeman: Yeah. So therapeutic I’ve noticed a couple of different primary archetypes of people that do stand up comedy.

So there’s people that are overconfident and just like to be the center of attention. And they always think they’re funnier than they are. And there’s the type that you just mentioned that is a little more socially awkward or shy, and they can step into that persona on stage and be something that they in their regular day to day life or not comfortable being.

Scott Dikkers: Yeah. Yeah, I think you’re right. The, it runs the spectrum basically from extrovert to introvert. And the ones who are the extroverts who love the party and they love being there with all those people. They really don’t even have to be as funny because sometimes it’s just the sheer energy of being on stage and joking around with people.

Is so exciting and electrifying for everybody involved. They do a lot of crowd work, but if you read their act after the fact, you might not actually recognize any jokes. ,

Carole Freeman: I like to think that I have written, I have jokes that work, but, I’m sure there’s plenty of my non-fans out there. That would agree with you that it’s, that’s very funny.

Scott Dikkers: always how it’s. But, the winning formula is combination of those two. You love the crowd. You love being there. You love all the energy and you have good writing. You have good material. That’s that those are the best standups.

Carole Freeman: So how did you get interested in comedy? What’s your early story and influences?

Scott Dikkers: I got started really early. I was probably four years old. When I maybe earlier, when I discovered that doing, being funny was a way to get love and attention and kind of my only way. So I pursued that pretty heavily.

Carole Freeman: Talk about therapeutic .

Scott Dikkers: Yeah, exactly. I would make little cartoon books and drawings and would act silly and do silly voices and stuff.

And that continued, like that was my. Chosen personality, I guess you could say, I really went all in on that became a real class count clown in school. And when I got outta school, I knew that I really didn’t know how to do anything else. I would, I was gonna have to figure out some way to make a living out of this.

Couldn’t imagine having a job where I was sitting at a desk or doing manual labor or something, I just couldn’t imagine not doing comedy. That’s when the real challenge hit me, cuz no, nobody tells you like how to break into comedy. Nobody tells you how to make money at it. And back then when I was 18, we’re talking about the early to mid eighties, there was no internet.

You couldn’t look this stuff up. I lived in the middle of nowhere. I lived in a small town in Wisconsin. The odds were stacked pretty heavily. My family didn’t have any connections. we had no money. There was really no, no anything. So I started drawing comic strips and I sent them away to the big syndicates.

And eventually I set my sights lower. I started sending comics to actual newspapers and I got one published in college newspaper in Madison, Wisconsin. And that comic strip really took off and I was able to start making a living doing. and in tandem, I also started paring my proclivity for doing silly voices, into doing radio commercials and voices for video games and stuff like that.

So I had these two comedy careers. In my early to mid twenties, I was humming along pretty well. And that’s when these two guys who wanted to start a humor publication approached. because I was like the big man on campus with my comic strip in Madison. They wanted me involved in this new publication and I jumped right in.

I thought they were really smart, charismatic guys, loved the idea of doing a humor publication. And I thought it was gonna be a magazine, like mad or national Lampoon or something. But the only way we could affordably print this thing was on newsprint. It was the cheapest kind of paper you could print it.

which I thought was really lame. We couldn’t even do color. It was just embarrassing and, form function, followed form. So we made it a fake newspaper cuz it was on newsprint. And for many years we, oh and then those two guys left after a year and sold it to me and one other, two other people and we bought out a third.

And so it was me and my business partner who sold all the ads. And I had to fill all the pages for a few years. I built a writing staff and really didn’t know it was ever gonna go anywhere. It was basically paying for itself. We were paying for the printing by selling local ads.

Carole Freeman: So you had ads in it. I get, I’m gonna get trying to figure out where they real or were they not?

Scott Dikkers: Oh yeah, that was a big problem for us. We used to have coupons for local businesses. Local pizza places on the bottom of the paper that you could cut out and people wouldn’t use the coupons because they thought they were fake and the coupons, communicated to the advertisers that, Hey, there are people reading this, you should spend more money on advertising here.

So we had to beg readers, to actually use the coupons. We really pushed those hard and. It took a few years before people finally realized, oh, and actually one thing we did, we created the back half of the newspaper, we created the AV club, which was reviews of movies, TV shows, which legitimized and grounded the whole enterprise and made people stop asking if the coupons were fake

So the AV club was like this tool to take, get people to take us seriously. And. Then the internet came along about eight years after the, after we launched this newspaper and we’re just, we’re humming along. We’re making a little more money selling a little more advertising and the internet just, we took everything we were doing in print and we just put it on the computer on a website, low and behold, we become the world’s first humor website and everybody’s writing about us.

Wanting us on their TV shows like we were suddenly like the biggest new thing in comedy. And it was I hesitate to use the word overnight success cuz we did work for eight years tirelessly before that point but it was amazing to suddenly have this small local newspaper have a potential audience of billions of people all over the world.

It was amazing.

Carole Freeman: Did your overhead. decrease by going online or did it increase? Cause a lot of times people think oh, it’s free to put stuff on the internet.

Scott Dikkers: We had to pay $400 to get the domain, The

Carole Freeman: Okay. Oh, somebody already owned it. Okay. Which nobody, right? Oh, just back then.

It cost a lot more to get domain.


Scott Dikkers: Yeah, there was no GoDaddy. There was no like website where you could go to get domain. You had to find someone who knew how to do all this. Oh, okay. And they had to set up servers for you. It was like very proto internet age. And my business partner was like $400.

What is this thing? What is a website? Nah, we’re not, I can’t justify the expense and eventually convinced him to invest the $400. And other than that, no, there was no real difference. Most of our efforts were still in the print public. For the next 10 or 15 years, the internet was really just an afterthought.

Carole Freeman: It sounds like the story of NFTs now where people are like, what is that? Do I really need it? Is it gonna be the next big thing?

Scott Dikkers: Exactly. Yeah. These new things come along, nobody understands what they are and it behooves us to at least learn enough that we. Capable of like maybe dipping our toes into it.

So I did that. I created an NFT and sold it, and that was a really interesting experience. I learned so much and I’m glad I did it. but I don’t know. I still don’t really understand much about it.

Carole Freeman: Oh, so like I mentioned this book, I’m I familiar with your, how to write funny series. So if anybody is stand up comedian, excellent resources, but also if you’re somebody who’s wanting to write for TV or online or any of the other places would be a comedy writer, excellent series of books.

But I was really pleasant. I looked at your whole biography or. What’s it called bibliography? I don’t know. What is it? List of all the books? Yeah, bio. Okay. Yeah. And my favorite title, I didn’t know this before, but here’s my favorite title of all your books. You are worthless, depressing nuggets of wisdom.

Sure. To ruin your day like that just fits with the satire that I grew up with in my family. Great. how do you do you have a list of all kinds of ideas or how did that book particularly come to be.

Scott Dikkers: I sure do boy. Talk about therapy. That book was therapy for me. I was really going through a midlife crisis.

I was really depressed and my wife left me and I was homeless and I just dumped all my darkest thoughts in this book. And sold it to a publisher who thought it was really funny. oh my gosh. And it’s one of my better selling books. Like it, it it remained in print, I think for 25 years. And crazy.

Yeah, really crazy. Oh,

Carole Freeman: I didn’t even look up. So is it one of those that like there’s copies that are like heirlooms that it’s, a hundred dollars or more? I should look it up. I

was just like…

Scott Dikkers: I don’t think it’s one of those. Okay. The, yeah the rights just reverted back to me because when you sign a publishing deal, sometimes after 10 or 25 years, you get the rights back, which is great nowadays for Amazon.

Cuz now I can put it on Amazon. And I make a hundred percent of the money. Amazon takes a small cut, like 30%, but my God with a major publisher, they take 85, 90%. There’s a reason. Amazon is a Mo monopoly. They really make it easy for authors to make money. I think I’m

Carole Freeman: gonna I, I’m gonna look it up and see if I can get a copy and send it to my dad for father’s day.

I think that will be gift.

Scott Dikkers: Yeah. And let me know how that goes.

Carole Freeman: I’ll set the context that I interviewed you first. And, but also if I just send it to him without any context, it’s probably even funnier. Oh, I,

Scott Dikkers: yeah. Cause here, so with that book, the cover like looks like a self-help book.

There’s like a beautiful flower on there. It’s very flowery lettering. You are worthless, and when it first went on sale in stores, it was in the comedy section and I always. That was the wrong section. It should be in the self-help section. . So I took it from the comedy and I always move it to the self-help section.

Cuz somebody’s depressed. They’re in self-help and they’re looking at all these books. I want ’em to laugh. I want ’em yeah. To feel good. So they see this book and they crack up and I got so many letters from people who read that book and said, oh my God. I was so depressed and your book just made me laugh till I cried.

It was like the best therapy I could have ever got. Those are letters that, every comedian dreams of, yeah. Hearing people’s depression.

Carole Freeman: Oh, that’s great. Yeah. I wish I would’ve known about it growing up. I grew up with. My grandmother gifted my dad. The, do you remember the books that truly tasteless joke books, which most of them now are canceled?

They’re totally non PC jokes.

Scott Dikkers: Oh There’s a few PC jokes in my book as well. Okay. few non PC jokes. Yeah.

Carole Freeman: The n my mom tells a story of, apparently I took those books to school for show Intel. I don’t remember this, but and she got a call from this teacher, the principal, or something about how inappropriate it was. I was bringing.

Scott Dikkers: Wonderful. Good for you.

Carole Freeman: That’s my early influences.

Scott Dikkers: I’ll tell you this. Nobody’s interested in an appropriate joke.

Carole Freeman: So you did good. So let’s see. Some of the questions I had written out you’ve already just naturally answered. So let’s talk a little bit about your diagnosis too.

When did you get this digestive news that you had something going on in your lower region that was not working correctly?

Scott Dikkers: yeah, so I was probably 40, early forties when I had a baby wife and I had made congratulations. . Thank you. And he was our pride and joy of course. And then about a year or so into his life, he stopped thriving and he started to get really sick and he lost weight and he was upset all the time and he was an early talker.

So he could tell us, that his tummy hurt, typical American story. We took him to a lot of doctors. Nobody could figure it out. Finally, somebody tests him for celiac disease, turns out that’s what he has. And we put him on a gluten-free diet. He’s fine. And he turns around.

So the doctor said you two are his parents. One of you gave it to him. You should get tested. So I got tested. My wife got test. And she didn’t have it. And I had it, so I just didn’t know it. I just thought that having an upset stomach was like part of being a living human. I thought that’s just how things went.

I thought having all sorts of bad skin and other sort of miscellaneous ailments was just normal. And so I went on a gluten free diet and nothing really changed for. I was expecting to see a night and day transformation, like my son had, but he was one and a half. And when you’re one and a half, you’re like a, you’re like the Wolverine, you just heal from everything.

Miraculously. You’re like a hundred percent collagen. But for me, because I was an old man, nothing was changing. Nothing was happen. And I did this for two or three years, basically eating the standard American diet gluten-free version. And I don’t know how I got down the rabbit hole of trying to eat healthier, but I did, and I like went online and I found people who were.

saying, look, if you wanna really take care of your body, you have to not just get rid of gluten, but you have to get rid of all this processed food, all these grains. I remember seeing a video by Dr. Cola way backwards, said, yeah. The way to clear up your skin is just give up all grains, no more rice, no more any of that stuff.

And I remember just bulking at that ho I can’t give up grains. That’s the. important staple of my diet sandwiches, pizza, hamburger, buns, brownies, cookies. How am I gonna give up grains? And low and behold, I find myself trying this and I’m just like floundering, cause they don’t teach you how to eat in America.

Scott Dikkers Life Changing Low Carb

How does a low-carb diet change the life of comedy writer Scott Dikkers? Join us as we talked about Life Changing Low Carb!

He teaches you the proper way to eat.

Carole Freeman: The food and back then they were teaching us to eat mostly grains

Scott Dikkers: yeah. And the food pyramid is a joke created by the dairy industry and the meat industry. So I just experimented and I tried the raw food diet for a while. That was a nightmare because my stomach really hadn’t healed.

So I’m literally scraping it with all this raw vegetable fiber. It was terrible. And. Eventually I settle on this thing. And of course I tried paleo, but I settled on this thing. That’s what I call paleo. Plus it’s a very limited diet where I basically only eat vegetables, but I puree them. I steam them and puree them.

So I’m basically eating warm baby food. And then I eat clean meats cuz I went vegan for many years. And couldn’t sustain my health. I basically shrank. And I looked emaciated. Some people need meat, or if you are gonna go vegan, I think you really have to be a professional nutritionist to get all the amino acids that you’re supposed to get.

And I am not that person. I did take a nutrition class, but I was never able to do all the work necessary to get all the nutrients I need from a purely vegan diet. I decided I was only gonna eat clean meats. I was gonna buy meat from farmer’s markets where I knew the farmer. I knew that the animals were pasture raised, happy.

I didn’t wanna eat any factory farmed meat figured that was, if I was gonna eat meat, that’s how I was gonna do it. And so I was on that diet and I found my equilibrium. I found that was working for me and I really did start to feel healthier. My stomach didn’t hurt after I. My skin cleared up. I got, had more energy.

Like I just felt healthier, . And so that remains my diet to this day. I basically eat warm baby food and a little bit of meat and all I do is I puree a different vegetable. I put in some really good fat Sesame oil is my favorite. It’s like a tablespoon or so, and I make a little soup and obviously salt and pepper, all kinds of spices.

And. I have also introduced other like baked foods or semi raw foods I’ll occasionally eat a raw carrot or sweet potatoes. And as far as the vegetables go, I mix it up. I eat a lot of green vegetables, but obviously eat a lot of like purple vegetables and basically anything I can find.

There’s only a few things that are just like, so I, and then I got into obviously all the really super healthy stuff, like chlorella, Lina. And the bitters of green vegetables. And I think I took a break from sugar, even fruit, sugar for three or four months at one period. So I only ate vegetables and meat for three or four months.

And I remember coming out of that and eating a strawberry and feeling like I was eating a a banana split at dairy queen. It was the sweetest. Most amazing flavor I’d ever tasted. And then I realized, oh my God, that’s what the human body is supposed to think of a straw. , it’s supposed to be a treat

And so that’s how I operate today. I do have a little bit of fruit every couple of weeks as a treat and that works for me. And then on occasion, because I’m a human being, I have a complete cheat meal. don’t eat gluten. But I do, I will make gluten free brownies or cookies, or I’ll go out to Culvers and I’ll get the gluten free bun on a hamburger.

But I’ll tell you even to this day, like I can’t overdo it. Like I have a certain bucket. And if the bucket overflows I’m outta luck. So I do have to always come back to my baseline of puree, vegetables and clean meats and healthy fats. So yeah, that’s what I’m doing. And it’s really working for me because.

I feel healthier than I’ve ever felt in my life. And I’m nearly 60. So feeling good, feeling really good. Yeah.

Carole Freeman: Oh, that’s amazing. I love the stories, Scott it’s and it’s so similar to a lot of the people that I know in the keto space. It’s a similar story of they tried all the things myself, raw food, vegetarian, vegan food combining and similar to you.

It. I would get very sick anytime any of those came along and now I follow primarily whole foods. Extremely, low carb keto, most of the time. And similar to you. It’s you just, you feel so miserable when you go off of it. That’s is that your primary motivator? Because so many people say, oh, it’s not sustainable to change your diet.

That and I would argue that your, the way that you eat mostly is more restrictive than the way I would eat. And that’s the criticism that keto gets most of the time is, oh, it’s just too restrictive. Nobody could ever stick with that. But what is. What keeps you going? What keeps you motivated to stick with it?

Scott Dikkers: Number one, I’m just an insanely disciplined person. and if I set my mind to something, I can do it, especially if I know what the benefits are. And so I know what the benefits are of this diet. I never get sick. Everybody around me has a cold or the flu or whatever. I simply don’t get it. That’s worth it to me.

Yeah. I feel like it’s keeping cancer at bay, because I feel like I’m no doctor, I’m no scientist, but I’ve read enough about this to feel like there’s more than a causal link between all of the toxins and poisons that we eat in our food. Being a contributing factor to all the cancer that we see in the world.

Because the amount of poison that we eat has increased at pretty much the same rate as cases of cancer have increased. The liver, our livers are just way overworked trying to detoxify it from all this crap that we put into our bodies. Every time I go to the doctor and get a checkup or whatever, I don’t have cancer.

So we’ll see how long that lasts. But I’m feeling like this is kind. good insurance. In fact, I don’t have health insurance. My diet is my health insurance. So occasionally something will happen to me. I’ll get an ear infection. And over the past two or three years, I think that’s about it. I had got an ear infection.

And oh. And I had to go and get a, like a spot on my back removed cuz it was a potentially non benign. Whatever deal from me getting sunburn when I was a kid or whatever. And so I pay for those out of pocket and I’m saving so much money on health insurance. The idea that I would pay some crooked company, hundreds of dollars a month.

And this whole like Obamacare thing infuriated me so much because the Democrats had a chance to pass a. National healthcare plan, but they went with this Republican plan that was just a giveaway to the insurance companies and the medical industry where we’re forced now to pay for this insurance.

I think Trump is a fascist and I hate everything he stands for, but I’m glad he got rid of the mandate for Obamacare, because I didn’t like that. I don’t wanna have to pay money to these crooked companies. I wanna make my own decisions about my own healthcare. Wow.

Carole Freeman: Yeah. preach, preaching.

Yeah I’m big fan of functional medicine, doctors and absolutely love. My clients have to pay out of pocket for, and some of them are like, why should I have to pay for that? When I have insurance? It’s if you want a gym membership, you pay for that. If you want the best food, the healthiest and cleanest food, you gotta pay more for it.

And so it’s about what you care about. You take care of yourself and I agree our. Healthcare system is just not dead care is what I lovingly call it’s exactly what it’s. Yeah. It’s just keeping you just above, not dead or just above dead. And yeah,

Scott Dikkers: if you can walk out of the hospital, you’re fine.

Carole Freeman: Yeah.

People think that they’re protected by that, but I’ve got amazing stories of my clients that are referred to I’ve won primary. Functional medicine doctor that I refer most of my clients to and just amazing stories that people were like, oh, my doctor’s got me covered. And then he’s found these things that their doctors overlooked that were glaringly obvious in the labs that I even saw.

That’s not normal. Let’s get you checked out with him. And he digs and digs until he finds it. And just some, cancer, personal health information for my client, but like just like life changing, altering things that. The noted care was not gonna find . Yeah.

Scott Dikkers: What a wonderful concept, the idea that a doctor would be there to make sure that you have optimal health.

Yeah. That’s what I love about functional medicine. I go to this doctor and I’m basically fine, but she runs all these tests and finds all these little, vitamin deficiencies and stuff and she puts me on supplements and then retests me. Yeah, I just feel like I’m in absolutely the best health of my life.

Thanks to a good diet, a good doctor. Basically removing myself from the totally corrupt Western medical health insurance system and feeling really good about.

Carole Freeman: and you probably spend less on that care than you would on insurance, premiums and deductible

Scott Dikkers: and yeah. I’m getting off real easy.

Carole Freeman: Yeah. Yeah. Oh, I love it. Let’s see. So how, so it sounds like this dietary change, like the beginnings of it were close to 20 years ago or so not quite, but about,

Scott Dikkers: I would say. Yeah, it was a process, so I yeah, started probably 15 and I settled on my current diet, maybe eight to 10 years. Okay.

Carole Freeman: And how did a, that impact your mental clarity, your work, your career, your ability to think clearly?

Like what, is there a big difference between stuff you created pre finding the perfect diet for you versus after?

Scott Dikkers: Yeah. Good question. I don’t know that there’s been necessarily a change there. I do feel like I, it helps me with my energy level. So I just started this new comedy podcast and I’m on episode 14.

Now it’s a weekly show where it’s just me in front of the camera, trying to be funny. And it takes a lot of energy and a lot of work. And for the first. 12 weeks. I think maybe 11 weeks. I had to pull an all nighter once a week just to finish the show cuz I was learning how to do all the animation and the editing and everything else, the sound.

And it was a learning curve. And I used to pull all nighters in my twenties at The Onion fair amount, even did a couple of all weekenders. , which is like where you don’t sleep from Friday to Monday. Wow. When The Onion was on deadline and I used to have to recover from those, a couple of days of just like lying around sleeping.

And, but now, like I just I get right out of them, like one night’s sleep of six hours and I’m good to go again. So yeah. I feel like it’s in, it’s increased my energy, which has then increased my productivity. I can actually do more. Which is amazing and wonderful as far as mental clarity. Yeah.

I’m not sure. They always used to say that if you keep your mind active that’s like your that’s exercise for your brain. So as you get older, you’re gonna retain that mental agility. And I’ve always been writing jokes and trying to come up with jokes. And I feel like that’s really good brain exercise.

Maybe I’m sure the diet doesn’t hurt,

Carole Freeman: Maybe you started it right at the time where you otherwise would’ve had more mental decline. You caught it just in the time.

Scott Dikkers: yeah. And I do feel like I, I have a fewer memory lapses than I used to have. Like just like little oh what was I saying?

I used to do that a lot more. I still do it a fair amount, but not as much. And so hopefully that’ll improve with time and not decline.

Carole Freeman: Excellent. Oh, I’m loving this so much. And alright. We we finally got a comment. This is, I don’t know if this is a real person or not. Proverbial one says, hello.

Hello, proverbial one. Welcome to the show. You’re just in time as we’re about, about ready to wrap this up. So Scott, was there anything else that you were hoping to share or hoping I would ask about before we wrap this?

Scott Dikkers: Now it’s your show. We can talk about whatever you want. oh, and

Carole Freeman: that’s a real person.

All right. Good to know. I’m glad you’re here. Thanks for joining. Thanks for coming and where can people find you where you’ve got a lot of different places that people can find you, where would you like people to go? And I’ll add a little banner.

Scott Dikkers: Oh, thank you. I am in the computer. I’m my YouTube channel is Scott Dikkers around and that’s where my new podcast is.

I’m also No, it’s just Scott Dikkers around on YouTube. Scott will find my my website. I have another website where I teach people comedy that the books that you held up that’s And I’m on Twitter at, I think if you just Google Scott Dikkers, you’ll see it all.

Even if you spell my name wrong. Oh, that’s great. Yeah, that’s that’s one thing that the internet has gifted me is people can get my name wrong. Now. It doesn’t matter.

Carole Freeman: Just any Scott Dikkers if you’re just listening, just try search you’ll find him. He’s not hard to find pages and pages.

he’s older than the internet. I am, there is

Scott Dikkers: one other, there’s one other Scott Dikkers in the world and he’s my age and he lives in Maryland. Oh. But he he doesn’t really do much online, okay. I’m the only game in town.

Carole Freeman: There’s one other Carole Freeman that at least comes up on the internet.

She was like in parliament in Canada or something like that.

Scott Dikkers: Oh my goodness. She spell it with the E too. Yeah. Yeah.

Carole Freeman: Oh, that’s awesome. Yeah. And then of course there’s Carole Baskin, but that’s a different, last name. So

Scott Dikkers: that’s . Yeah. And you don’t wanna be associated with that person?

Carole Freeman: Proverbial one is keto for six years.

Congratulations. I just celebrated my seven year anniversary. So we’re siblings there. Recently had VSG. I don’t know what that means.

Scott Dikkers: I don’t know what that is

Carole Freeman: here. Very something good. Successfully. Good. Very successfully. Good. I think that’s what that means. oh, this has been fun. Everybody come back. So this was a special episode on Tuesday to typically we’re doing shows on Thursday. So Thursday this week on what is that June? June 9th. The episode is gonna be about the secrets to ending emotional eating.

I’ve got a program that I’m launching. And so I’m gonna share with you details of that. And I wanna, oh, weight loss surgery. Oh, okay. Weight loss surgery was that proverbial one had, I’ve got some clients that have after they’ve had. Weight loss surgery. They start to gain the weight back and then they found keto afterwards, too.

So congratulations God. You’re doing well. Proverbial one. Thanks for joining the show. Thank you to our guest Scott Dikkers. Thank you for being here. And let me put the. Just search for him online, Scott Dikkers around is his new podcast and it’s very fun. I’ve watched a couple of episodes of that too.

Check out his books. I’m gonna go now. Search for you are worthless, depressing nuggets of wisdom. Sure. To ruin your day as a father’s day gift. Perfect father’s day gift. And so everyone thank you for joining us. If you’re struggling with keto, I’m here to help visit my website. Keto Apply to work with me if you’re struggling and remember, help us grow the show and we’ll help you shrink.

Thank you again, Scott, for being

Scott Dikkers: here. Thank you,

Carole Freeman: Carole. Thanks for having so you all next time, everyone. Bye now.

Connect with Carole:
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How to Stop Yo Yo Dieting | KCL50

Go to Episode 1 | Previous Episode 48 | Next Episode 51

How to Stop Yo-Yo Dieting on Keto

If you’re like most of my clients, you’ve had many successful weight loss attempts, but you always seem to gain the weight back… and even more.

Why is this?

In today’s episode, Carole shares the tricks our body plays on us to get us to regain the weight, how we are designed to regain EVEN more, and what we need in order to overcome this yo-yo dieting cycle.


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

Submit your questions for the podcast here.


(Transcript provided by Descript)

Carole Freeman: Oh, hey, we’re live, everyone. Now, are you like most of my clients? And you’ve had successful weight loss diets in the past, you’ve lost a lot of pounds, but for some reason you always gain it back and even more. Do you wonder what’s wrong with you?

Do you feel like it’s your fault? Would you like to learn best strategies for avoiding regaining the weight? Then this episode, as you stay tuned today, I’m sharing the tricks our body plays, on us, to get us to regain the weight. It’s not your fault how we are designed to regain even more. And the three things you need in order to overcome this yo-yo dieting cycle.

Welcome everyone to Keto Chat Live. I’m your host, Carole Freeman. I’ve a master’s degree in nutrition and clinical health psychology. I’m also a certified clinical hypnotherapist and a board certified ketogenic nutrition specialist. I specialize in helping women 40 plus follow a keto diet for sustainable health and weight loss. Medical disclaimer. This show is meant for educational and entertainment purposes only. It is not meant as medical advice or intended to diagnose, prevent, treat, or cure any condition. If you have any questions or concerns about your specific medical condition, advice for yourself, please seek out the care of an integrative healthcare professional to get the support that you need.

Different studio. Look here today, it’s. Phoenix, Arizona. If you don’t know where I’m, where I live currently, and it’s a rare, cloudy, rainy day that looks like we’re actually gonna get the monsoons. It’s supposed to be raining all week, and this is actually no lights. This is a hundred percent natural light.

I, it’s actually cooled off enough. I could open the shades in the window , but it’s making me look so washed out. Like it’s really weird that it’s, it looks like I have 14 bright lights on me, but seriously, it’s just, I played with the lighting a little bit, but there’s not much I could do except close the curtains and sit in the dark in here.

Anyways rain coming to, to Phoenix and the locals love it. We need the rain. That’s what keeps the ecosystem going. But I move from Seattle for a reason, so I can’t say I’m not a little disappointed, but Alright. So interactive show. Please join me here. I’ve got a question for you.

How many times have you told yourself this, if I lose the weight, I’m gonna be motivated, and that’s all that I need to be able to keep the weight off. Maybe it didn’t work last time, but this time, if I lose the weight, that’s what is gonna motivate me, and then I’m gonna keep it off.

Raise your hand, Give me, gimme a why in the comments, or a thumbs up or a sad face, whatever feels appropriate for you that you’ve told yourself that lie in the past. I’m here to help you dismantle that a little bit today about, that’s not what keeps the weight off. And just personal check in.

I already talked about how we’re getting rain here. How exciting. Also I’ve got a lot of comedy shows coming up in the next few months. Really excited about that. And Arizona, Oregon and Washington. And so in August and September, I’m gonna be up in the northwest Oregon, Washington area. So if you’re interested in checking out my comedy, follow me on social media so you can find.

Keto Carole on Instagram and or Facebook and I post my show dates there. So that’s probably the best way to find them. So next I’m gonna share a little client success story spotlight. I’m so proud of my clients. So I’ve got a new one that just graduated my Fast Track program, and she’s staying on to get the long term support she needs, which is a lot of what I’m gonna talk about in the show today.

Yo Yo Dieting : Why do we lose But Gain Even More?

In today’s episode, Carole shares the tricks our body plays on us to get us to regain the weight, how we are designed to regain EVEN more, and what we need in order to overcome this yo-yo dieting cycle.

What Should I do for Weight Loss : Client’s Story :

So I thought it was really appropriate that I share. So I’m just gonna call her B for her her privacy. But. B story is that, she was somebody that was always, curvy. Maybe a little chubby as a teen. But like a lot of us looking back at photos realizes well, maybe I wasn’t as overweight as I thought I was, but how many of you can also identify with that?

As a teen you thought you were overweight, needed to lose weight, but then you look back now and you’re like, Oh, I only knew. And so tried a lot of different diets. Of course, like all my clients, Started keto on her own, which again is very similar to a lot of my clients and had some results, but just seemed like things could be better.

And then it got to a point where it just didn’t really seem to work anymore. And confusing about am I doing total carbs? Should I be doing intermittent fasting? Is this the healthiest way to do this? So she reached out for my help , after just seven weeks amazing results, but also very common for my clients as well, who follow the plan and structure and support that I’ve got.

And oh B was also somebody that had struggled with chronic. Fatigue syndrome for a decade. And a lot of people are given that diagnosis and they’re not really given a lot of options of how to change that. And they just have to feel. That’s just part of life and there’s not much you can do, but just get used to taking a lot of naps.

And just within seven weeks, B’s chronic fatigue was pretty much gone. She no longer needed a naps in the afternoon. She had tons of energy and just a new lease on life when you think that you just have to get used to being tired all the time. And then you get the gift of energy.

Oh my gosh. Just a brand new life. Glowing skin, deeper sleep, being able to sleep longer. And so be with somebody that was a light sleeper and she just thought maybe that was just who she was part of her constitution. But it turns out that was just an indication that her metabolic health was just not as good as it could be.

And achieving deeper sleep, she’s no longer waking up to every little noise. And she lost a total of 12 pounds total on her keto journey and free of all gas and bloating. So all of her digestive issues just completely went away, and she just feels and looks so much better in her clothes and no longer mindless eating.

So a lot of the focus I have is on, the psychology as well as the. Nutrition of keto and the things that I teach my clients end up getting rid of the food obsession, the cravings. So she said she was just free of mindless eating. And one of her goals in working with me is that she wanted to move to a place where food was just a fuel and it wasn’t entertainment , it wasn’t something to she did cuz she was bored or just obsessed with food.

And she says she’s no longer. Filling the void with food. So any gaps in life or time or mental thoughts, it’s no longer food that she turns to for those things. Completely free of all cravings and. She said that health was her first thing that she was going after, and she certainly got everything on her list that she was hoping that would get better.

And again, I mentioned that she’d stayed on for long term, so she did my initial comprehensive program and then stayed on to stay a member of our community for that long term support. Yay. Give it up for B I’m gonna give the clappy hands here. Excellent, Excellent. All right. Today’s topic, Yoyo Dieting.

Why can we try numerous diets and not lose weight?

All right. How do we, Why? Why has this happened to us? Why can we try any number of diets and lose weight? And I’m sure everyone here, so if you want to enter in the comments, what was the diet that you thought Oh, this is it. I lost so much weight. And here’s, so here’s what I hear people say, and I’ve been doing this work for with my clients, six and a half, almost seven years.

And I’ve interviewed every one of them personally, at least an hour. I spend with people before we decide to work together. And I’ve heard all the stories of all the diets, right? They’re all the diets. hundreds and hundreds of them and. This story is really common that people will say Oh, the x, y, Z diet.

That worked really well for me because I lost 30 pounds. I lost 4 million pounds in three days. So there’s this fantasy that we have, that we measure the success of a diet based on how much we lost during the short time we were on the diet. And then we make a break, and after we stop the diet, We gain the weight back, and I’m gonna talk about why that is here shortly.

Change Of Mindset:

But I want to change your mind today and help you realize that the diet, whether the work diet worked or not, includes the time after the diet. Okay? There’s a million ways to lose weight. The most important thing is keeping it off, right? Being able to change your habits, change your diet to something that is sustainable, something that you were willing.

To commit to indefinitely. And so I want you to now realize that all those diets that you thought worked, it wasn’t you that failed. It was the diet that failed you because the diet that really works, the dietary change. So diet just means what you eat. The diet that works is one that includes all of the after as wealth in for the rest of your life, the rest of your life.

Okay, so those diets didn’t work. I want you to realize I’m gonna, I’m soap boxing it today, or I’m gonna be standing on a, I don’t know if this is soap boxing. I don’t know. I’m taking a stand here. This is something I believe really strongly and I want you to come along with my thought process here is that dial failed you.

If it didn’t help you, stick with it indefinitely. If it was something that was so crazy and unsustainable just the way that it was, 500 calories a day, or you only eat grapefruit and snow cones, I don’t know. Everybody’s gotta make at new diet every year. If the diet is foods that.

Artificial Food without Nutrients:

Are not nourishing. So if their foods, products that you get from the diet where they have to have a bunch of vitamins and minerals added to them, cuz there’s no nutrients in them naturally if there’s stuff that’s so tasty or so limiting calorie wise there’s any number of things, poor nutrients, you’re not getting your nutrient needs as a human.

All those things, those are never meant to be sustainable. So I want you to toss all of those out. Toss ’em out. I’m want to support women. Men that are so wise, they’re wise enough to know that the only thing that’s really gonna work is something that I can do now, and I can see that I could potentially live this way for the rest of my life with the right support.

That’s what is a diet that works. That’s what works. All right, you are you following here with the idea that so many people are like, Oh, that diet worked really well, but I want you to know that the diet needs to encompass from the day you started for the rest of your life. That is the diet you’re looking for, and you have to stop lying to yourself that diet worked.

Cuz it didn’t, it failed you. So that’s part of the problem of why we think that certain, that diets work and we yo-yo, and gain it back is because, We’re doing something unsustainable, then we go back to our old eating habits, and regain the weight. Then we look for our next diet, and it’s the yo-yo.

Sustainable Keto Diet:

Okay. And I have a bunch of notes here, so I wanna make sure I’m covering all the points. All right. So the only diet that actually works is the one that helps you sustain it. And I know we want the fantasy, We see the, I lost 4 million pounds in two days. We gotta let go of that fantasy. Now my clients lose weight really quickly, but we gotta realize that we’re not going after the thing that gives us the hope of losing the fat, the weight, the fastest.

You want to go after the approach that helps you lose weight as rapidly as possible, and also sets the stage for long term sustainable dietary change. So time to reframe your dietary expectations. And stop blaming yourself. If you keep living the fantasy that all you need is some magical diet that’s gonna take the weight off and motivate you, that’ll motivate you to stay with it.

Okay. Then it is your fault. I’m sorry. Okay. You can stop blaming yourself though if you start to move to this place of realizing that you need to look for something that gives you everything you need.

Why Do We Regain the Weight?

So why does this happen? Okay, so let’s talk about those diets that you do. Start with the intention that you will want to stick with it. Let’s talk about why it is so common that you start to gain the weight back, even with the best of intentions, even when you feel like you’re doing everything right.

And then I’m gonna give you the three things you need in order to make that change to be able to lose the weight and keep it off. All right? So why does it happen? I’ve got bad news for you. Our bodies actually work. Our bodies are wired. Those of us that struggled with weight, our bodies are wired to try to regain weight.

They want to. It’s bad news. I know. Most of human existence on this planet, food is really scarce. And so those of us that are alive today have descended from people. That we’re able to survive when food was scarce, because when food was plentiful, we could eat it and store fat and then make it through the times when there was food scarcity.

And so most of us that are alive now have descended from people that have that as a talent . So your body’s really talented. You should appreciate how talented your body is and.

Typically the pattern, and this is validated by research, Kevin Hall’s research that he came out with following the people that did the Biggest Loser. And also a lot of people that I’ve talked to have the same pattern. People wonder Some reason about six months, we lose weight rapidly in the beginning.

Then about six months things start to level off. So this is again something a dietary change that you’ve been able to maintain for that period of time. And the weight loss stalls, we think we’re doing everything exactly the same ,then guess what? The scale starts to go. That’s when you get really frustrated.

So a lot of times when the plateau hits is when most people get frustrated and give up, Why am I doing this? It’s not even worth it. And if that didn’t do it for you, then as soon as the scale starts to go up, that usually does it for people. Wow, it’s not even worth it even though I lost 60 pounds. What’s it worth sticking with this for?

So there’s a lot of different factors that go into why that is. Okay, So what’s going on? Why does the weight loss stall at about six? Some people it happens even sooner. Sooner. So one of the things that contributes to this is metabolic slowing. As you lose weight, your body burns less calories.

Additionally, most people who are doing weight loss diets and even a lot of people that are doing keto the wrong way, are eating too little protein. And when you eat less and less protein, you’re losing lean mass in your body and your metabolism is gonna slow down. So if you’re eating the same stuff that you have, You’re gonna start to gain weight also, that wasn’t bad enough.

Your appetite will actually increase as well. Cuz again, your body doesn’t want to lose weight forever. And so you lose weight and that happens long enough. Your metabolism slows, your appetite increases. Usually it’s a gradual thing that happens. We think we’re eating the same portion size, we would swear I’m not eating anything different.

But often if we were honest with ourselves. If we weigh and track to measure everything, there’s a little bit of a calorie increase there. Maybe you started snacking a little bit more , you started snacking in general , you’ve added more recipes in ,you’ve added some nuts and seeds or Maybe you have added more alcohol, calories and so on and so forth.

So we think we’re eating exactly the same. But when you coupled increased appetite, That’s trying to get you to eat a little bit more. And the slowed metabolism, that’s one, That’s two factors that go into regaining weight, stopping weight loss, but also regaining weight. Also, we live in an obesogenic environment.

Why Should We Avoid Keto Products?

Let’s face the facts folks. All of the foods, almost all the foods and even most of the keto products are on the market. They’re actually designed to make us overeat, to crave them, to be obsessed with. How easy is to keep weight off if you’re constantly food obsessed, craving and overeating them? It’s really hard.

Also, we, it’s so convenient. You can just pick up your phone. You don’t even have to leave your chair or your couch to get food delivered to your house now. It’s really expensive, but you, it’s so easy to get food delivered. You can get groceries delivered. You can get any fast food restaurant delivered almost any time of the day.

It, so we don’t have to do any exercise. We don’t have to put any energy out in order to get food or sustenance for ourselves. And there’s so many other factors that go into the fact that our whole environment is designed to make us overweight or promotes obesity, and also that carb monster in our brain when you, Now, a lot of what I teach, if you’re a frequent podcast listener you’ll know that I talk a lot about the things that make us crave and obsessed with food, and so I teach my.

What those are. We eliminate those in the beginning and that’s what gets rid of the cravings. But as you go along, you often start to experiment with those things. And if you don’t do it intentionally or slowly enough, you can turn that carb monster on back in your brain that’s food obsessed and is talking you into eating food.

So it’s always there. So it’s never gonna go away, but as you get to that six month mark, and for a lot of people it happens even before six months. Where the carb monster just starts to bargain with you and tell you things like you’ve been so good. You should have one. A little bite won’t hurt.

You deserve a treat. You’ve been so good for so long. So and so’s eating that. They got there on their Instagram. I can have one too. I can have just a couple. The carb Monster lies to you. It wants you to get back on the carbs. Also, another thing that happens that I’ve seen to about that six month part is that anytime we start a new dietary approach where it’s all new, it’s novel, we haven’t figured out how to make really super tasty foods yet, or we haven’t got really into recipes or anything like that.

In the beginning it’s more limited, it’s novel. We aren’t as familiar with it. And so almost any dietary change you make initially will result in weight. . And as you get more comfortable with it, as you start to learn recipes that fit within your parameters and your rules of your dietary in intervention your diet, you will start to develop ways of eating that are more palatable.

So you maybe add more variety. You add recipes, you add desserts, and these are all things that are gonna trigger more eating. So you get, as you get more comfortable with any dietary change. You will start to eat more. And another reason that people will lose weight for a while and then regain it is that through stress or emotional eating.

Now this is really common, especially the last couple of years in this world. A lot of us know that food is really effective at helping us cope with stress, helping us numb out, avoid, or dissociate from overwhelming feelings of either good or bad. When you go through a period of time like that, you’re gonna revert back to food as your coping mechanism when you have no other skills available.

And so when people have no other skills, when they haven’t taken the time to learn and develop alternate skills for coping, dealing with handling stress and overwhelming emotions and feelings, then they turn to the food that turns the carb monster back on, and then they start to regain the weight. And this, let’s face it, folks life, even though when we think Oh, we got it all together, everything’s gonna be fine.

Now, knocking on wood there’s some, life is ups and downs. There are gonna be stressful, period. They’re gonna be lows, they’re gonna be highs, and it’s just life. And so these are skills that we need to develop. So that’s another reason why people fall off the wagon or why people will regain the weight after they’ve had successful weight loss tips.

And the other one that I said a lot in the beginning of this was just the fact that the lie of a diet being this temporary thing, that will fix everything. That we just follow this restricted protocol for a. We don’t have to worry about doing it forever and have to change everything.

We could just do this a little crazy little thing for a short period of time, and that fixes everything. Okay? So the lie of the diet is the fix, whereas the truth is we need a long term dietary change. That’s the real fix. All right? Those are my top reasons why. Okay. Oh my gosh. Are you feeling depressed now?

Don’t Feel Hopeless!

Do you feel like, Oh my gosh, it’s hopeless. What am I gonna do? It’s not. This is what I specialize in helping with. And so I’m here with the three things you need. So this is research based. This is what, when they look at across all dietary change, and again, the big thing is finding something that works for you.

Also Check: Keto Coaching for Women | KCL45

Not everybody needs to follow keto or low carb. There’s a million ways to lose weight. But again, the litmus test I want you to look at is is this something that I can see myself doing indefinitely? Because that is the commitment you need to make. And so when they look across all diet interventions, again, things that people are following to lose weight, those who are able to keep the weight off, three things in common.

And I’m gonna, I just remembered. One note I had to add in here for myself and, okay, so the first one that they found that is essential, and this is actually what I teach my long term clients. This is the support that I give my clients in order to stick with a long term dietary change low carb keto.

Measures I take for my clients:

And so number one is frequent measures of success. So not only your body weight, but body measurements. Food logging as well. Now, I’m not saying you have to flog your food forever, but when your measurements start to show you that something’s a little off, that’s your, the scale’s going up, your waste has increased.

That’s time to get back on track with doing a little double checking with some food logging that often can be just the little tiny bit of thing that gets things back to where they should be. Okay? So frequent measures your body weight, your physical measurements of your body. And also I wanna see regular labs for my clients as well, because that can show us when things, maybe they’re thinking everything’s fine, I’m doing everything fine.

Maybe their weight is even the same. But if they’ve been like eating things more often than not, that are not the healthiest for them, that’s gonna start to show up in their lab markers. And so that’s why I wanna see those depending on what. We’ve seen in the labs last. A lot of my clients, I’m seeing something every six months, but depending on if something’s a skew, we may be doing it more frequently than that.

And so you need those measures of success. So for one, those are gonna be much more motivating when you see that you’re maintaining that success. But also it helps you see a small change that indicates that things are going awry and it’s easier to make small little tweaks to get back on track than it is to turn the whole ship around.

And so again, these are the three things that research shows that people. That succeed in long term weight loss that they have in place. Okay, So multiple measures of success and frequently doing those. Don’t wait until you’ve gained 20 pounds back to go, Oh, I guess just step on the scale . Okay, so number one, frequent measurements.

Number two is they get ongoing education. There’s a lot of reasons why this works or why it’s important, and so you get immersed in the topic, you’re staying relevant and you’re brainwashing yourself into Okay, this is the dietary intervention that I follow. I do this.

I’m vegan people, they’re reading about vegan stuff. They’re going to vegan restaurants keto people. Immerse yourself on the topic. Learn as much as you can about it. But also, again, this is what I bring to my clients for their long term success as. Is that I’m doing a a monthly new training on anything from nutrition to diets, psychology, all the different things that they need in order to be successful.

Another topics of ongoing education is learning new skills and techniques. And again, things like dealing with emotions and stress. Other people need a lot of help with negative thought patterns. They may get stuck in like always focusing on the negative, and that can that can hinder your success and long term sustainability as well.

So there can be some changes and shifts there. Just some examples of new things that can be things that you’re gonna learn and also you wanna understand. So part of the ongoing education is just understanding how your brain is working against you, how your body is working against you to. Try to regain the weight, try to talk you into eating more, trying to get you food obsessed again.

So that’s number two of the three things I found of the research finds that people need for long term success. And notice how none of this is, lose the weight and that will maintain you. That doesn’t work, . Okay, so number three, again, this is universal across all dietary interventions. What do people need to lose weight and keep it.

Number three is weekly meetings, weekly support. At least weekly, could be more than that, but weekly. And it’s not even that bright out. It’s like very cloudy. All right. So weekly support. Why is this important? Why is this necessary? Probably everyone here has been to something where you’ve gotta go to a weekly meeting, right?

And you’re like, Oh, this isn’t helpful. I promise you my meetings are very different, very motivational. But that’s a whole other thing. But the reason this is important, and if you resist this, and this is often something that people are missing as well. Like they do the diet on their own. Maybe they get somebody, a friend or family member to do it with them for a while, but soon that person gives up and then they’ve got nobody else doing it with them.

And it’s nearly impossible to stick with any dietary change. That no one else in your family’s doing or friend circle at all. Like it’s hard to be a lonely island to do something all by yourself and there. So the reasons for that is that, know, belonging to a successful group of people that are doing what you’re doing promotes you doing that as well.

When we feel like an oddball and we’re the only one in the whole world doing something, like humans are designed to copy the behavior of the people that are around them. They’re designed to thrive and live a long time when they have a group of people that are their close. Friends, family cohort that are all doing something right?

So imagine living back in caveman times and One, people started running away from a saber tooth tiger. But then there was a loan, I’m gonna do my own thing, Joe, who was like, I’m not running from the tiger. I’m gonna run towards the tiger. Okay. Joe died, right? Joe died . But all the people that copied the behavior of everyone else, they escaped.

I just saw, okay, so again, the monsoons are hitting right now in Phoenix, Arizona. I just saw a flock of birds all fly together into a palm tree here. So the winds are blowing really hard right now outside I, I got the shades open and just debris of palm trees and tumbleweeds and everything is blowing down the streets.

If you’ve never been to a storm in the southwest, Oh my gosh, is something else. So everything’s blowing and everything’s taking shelter right now, and I just saw this flock of birds all fly into a palm tree. Guess what those, They’re probably gonna live through the storm because they copied the behavior.

They saw one fly and the other one copied that. And they all were like, Hey, I’m like that bird. I’m gonna go be safe and be in there. So this is a secret weapon to your success. So many of us resist. I’m somebody who was like, I’m not a group follower. I don’t need anybody. , but you’re gonna be so much more successful if you find a group of people that you copy and that you all hang out together and you support each other.

Okay? So be like the birds in a monsoon storm in the southwest and stick together for your safety and success . And so more depth on this. The psychological aspect of this is that we have mirror neurons. All animals have these and no matter what you don’t even have to be the same species of animal, but when you hang out with others other animals, you copy their behavior.

Okay? If anybody has a baby in their life a newer baby grand baby, your own baby, random baby you can interact with. There’s a fun little thing you can do to them when they’re very young and they aren’t even talking yet, is that just start sticking your tongue out at them slowly and repeatedly.

And just do that and soon. The baby who can’t even sit up, can’t even move its arms or anything like that, the baby will cop your behavior. I dare you somebody find babies and report back about this. It is, it’s a really fun little party trick, if you have babies at your parties. And so this is the mirror neurons of all animals.

Is that we, whatever we see, we copy. It’s not a choice, right? That baby didn’t go, That looks cool. I’m gonna try to stick my tongue out. The baby has no awareness of what it’s doing. That’s just how we are wired and it’s how we actually learn to survive, be healthy and we’re designed to connect and copy the behaviors of people we see.

And this also happens if you’ve ever been, let’s say you’re at a Mexican restaurant and somebody’s got chips for the table. And you’ve been doing really well on keto for a while. and I’m like, I’m not gonna have any chips. I don’t want any chips. And then all of a sudden, like you just notice that your arm is going towards the bowl of chips.

Everybody else is having some, and you notice your arm is going toward it. Maybe you even have one close to your mouth and you just wake up and you’re like, What am I doing? Why did it even grab for that? I didn’t even want that. That’s mirror neuron activation as well. And this happens in food advertisements.

Did you know that food manufacturers, they know about this. That’s why they put people in ads eating the food they, or drinking the thing they want you to crave. And so have you ever noticed that you’re doing fine and all of a sudden on TV comes a commercial? Do you have TV anymore? Hulu ad or maybe an YouTube ad or something like that and there’s a food ad and then all of a sudden you’re like, Oh man, I can’t stop thinking about that thing.

Especially if you saw somebody eating that. You need to offset that, right? So this is why the weekly meetings are so important, why they’re so powerful. I tell my clients it’s a way of recharging your willpower battery at a subconscious level. And so when you’re doing great, hang out with the other people so you can help recharge their battery for them.

But also it recharges yours. Keep that battery topped up. We don’t need to have a low running battery when we’re going out there in the rest of the world. Come, get involved in a group weekly meeting. You gotta see the people. And even when and when you’re struggling, if you’re like, I can’t even think of the next little step to take guess what?

If you just go and hang out with those people that are successful, you’ll get your battery recharged as well, and you can start going back to maintaining those habits that you really want. Also, there’s so many other valuable reasons why that weekly support is important. And again, if you’re just joining the, I’m going over the three things that research shows that people need to have in place in order to keep the weight off that they’ve lost.

So in order to sustain their dietary change. And so we’re talking about the third one right now, weekly support. And I’ve covered a lot of reasons why, but there’s more. So one is brainstorming, troubleshooting issues. Another one is continuing motivation. So when you’re gathering with people that have had success, that’s motivating.

I send out a weekly newsletter and there’s several different categories on it, and the category that always gets the most clicks is the success stories. And it’s motivating to hear how well other people are doing. It also gives you that accountability, right? You’ve gotta show up and you’ve gotta face these people that you’ve built a connection with.

They’re your friends, they’re your peers, and. It’s positive peer pressure. You want to also be able to report that you’re doing really well. And so that’s just a snapshot. Just some of the reasons why that weekly live. Interpersonal community is so important. I’ve just recently joined a business mastermind, which I’m so excited about.

I’ll just shout out to Jamie Bright. I, it’s such a great thing. And as an same thing happens as an entrepreneur. Like I work for myself from my home. I don’t have other entrepreneur friends that live where I live, that I hang out with on a daily basis. So this mastermind is a way, the same thing I’m talking about with this weekly support, it’s, oh my gosh, I gotta hang out with other successful entrepreneurs.

We brainstorm, troubleshoot, We get motivation from each other, and then we have that accountability, right? For me, it’s Oh, I told these people I was gonna take these actions and now I wanna show them that I’m an action taker, that I’m gonna follow through, and it’s really motivating. And so I have that for my, So think about this in your life, any area that you’re struggling or feeling kinda lonely and why am I not?

Getting further on this, why is it hard for me to take these actions? And I’m not saying that’s where I was in my business, but examine your life. Where is it that you’re falling short of the things that you know you need to do? , but you just feel kinda like you’re the only person doing it. Nobody else gets it.

Okay. So this is where that weekly support that group support the community of people that are doing the things that you want to do are so important, right? So it’s one of the reasons why CrossFit is so popular, so successful people stick with it for so long, is that you’re part of a group of community and you belong and you don’t want to leave that it’s so wonderful and supportive when you find that right kind of group, right?


All right, so let me just recap. Your body wants to regain the weight. It does, and it does so in subtle ways that you don’t even notice. So even when you find something you can stick with long term, your brain starts to trick you. It starts to get you to eat just a little bit more. It slows your metabolism a little bit.

And you couple that with the environment that we live in that is designed to make us regain. Guess what? The diet didn’t fail you, you didn’t have the right things in place in order to get it to work. So maybe I should add number four in there. Okay. So I kinda did that. So here I’m gonna just

re reassign a number to my numbers. Okay, so at first I have three things that you need for let’s, Oh, let’s do it this way. The three things you need in order to see succeed long term with weight loss, and then one bonus. One. Okay. So the three things are frequent measures of success, having multiple measures of success that show you early on that you need to make some changes to get back on.

Ongoing education. You need to learn new skills and techniques to not fall back into your old habits. You need a weekly support ongoing. Oh, here’s the thing that I need to add to that. I, for, I put a note and I just remembered to put say this, is that, so research shows that you get that weekly support for a year or more.

Again. So all the diet lies have told us that no, you just do a short period of time. You don’t need long term support. So research shows that people who were successful long term, guess what, They have long term support. So I look at this as as long as you want to keep the weight off, that’s how long you need the support, right?

Long Term Support

How many times have you done in the past where it’s like, Nope, just short term, I don’t need it. I promise you this is one of the keys to long term sustainability. I’ve got my most successful clients have been with me some of them almost over four years now. And they. Are consistent and they get all of these things, and I’ll tell you, they’re peaceful and happy and they’re so glad that they’re maintaining this and they’re not fighting with themselves looking for another diet to get the weight off again next year.

Lean into that fact that this is, if you want long term results, you have to have long term success support and, okay, so then the fourth one I said I I was changing it now to three plus one, bonus one, the fourth one is finding a way of eating that you can stick. The rest of your life and embracing the fact that long term results also take a long term change.

We can’t do something temporarily and expect it to be permanent results, right? You don’t with your roof on your house, it needs to be rebuilt every so many years. I don’t know. Is it every decade? You need to, you need maintenance on it. The birds all flying together again to the tree is very cool.

And alright, so embrace the fact that it takes long term change. And so think about that. What is it that you can see yourself sticking with for long term if you have the right support? All right Next week’s episode, the next show coming up. I’ve got the top ketosis killers, and these are not what you think.

Obviously too many carbs and sugar, but I’m gonna give you the ones that you don’t even know could be sabotaging your results. And so thank you for tuning into this episode, Yoyo Dieting, Why it Happens, Why it’s not your fault, and how to overcome it. The three things and one bonus thing that you need to stop regaining the weight.

So if you like what you heard today, And you’d like to get some more personalized support for your keto diet, for your health, I invite you to check out my website keto Let me put that on the screen here. Carole has an E on the end. It’s the very fancy French spelling, so keto if you’re just listening to us.

And I go much deeper with my clients and I do have a limited space as to, as how many clients I can work with at one time because I do work so closely with them. Therefore, I work only with people by application only. The program I have, the approach I have is very comprehensive. It’s personally tailored and includes a complete keto training program.

Easy meal plans, live coaching calls, so that weekly support. Again, all those things I told you need email support, metabolic health lab monitoring, peer support. Coach we round you with loving support and cheerleaders and lots of the group support, mirror activation, mirror neuro on.

So much more. It truly is the most comprehensive. Keto coaching for sustainable weight loss that is available. Absolutely. And so if you’re ready to stop messing around and you are ready for the next chapter of your life where you are the best version of yourself, I invite you to apply to work with me.

So visit my website. Read what I’ve got there, see if that resonates with you. And so see if we’re a match and go ahead and fill out that application. I appreciate you being here so much. And share this with a friend. If you’ve got some value out of this remember, help us grow the the show and we’ll help you shrink.

Until next time, everyone. See you soon. Bye now.

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Keto Coaching for Women | KCL45

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Keto Coaching for Women

Do women need a different version of keto than men? After working with 1,000s of women over the last 7 years, what are the things I’ve seen that women need to succeed on keto that differs from what men need? Join Carole as she talks about the emotional, hormonal, nutritional, and community needs of women for long-term success on keto.

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

Submit your questions for the podcast here


Transcript provided by Descript

Carole Freeman: Hey there. How are you doing today? We’re live everyone. Welcome to the show. I’m by myself today and solo, no guest cohost. I’m excited to be here. Hey, tell me where you’re joining from type of comment. Let me know. You’re here. The show is interactive. And you went on the shows about today. Are you a woman trying to lose weight on keto?

Have you read every blog post watched every video out there by, oh, all the male keto gurus. There’s a lot of them. And you just felt like something was off. Like they were missing the boat and you wonder if women actually need a different approach to keto than. This episode is for you. Stick around and learn the three things that I’ve seen for seven years of coaching, thousands of women, the three things that women specifically need to succeed on keto.

So welcome everyone to keto chat live. We’ve got a thumbs up already. I love all the interaction. So join the show. Let me know where you’re joining me from. I can tell I have people like watching, but I can’t see who you are until you actually comment. So let me know. You’re here. Welcome you to the show here.

Keto Coaching for Women

Keto Coaching for Women with Carole will give you knowledge about emotional, hormonal, nutritional, and community needs of women.

Welcome to keto chat. Live everyone. I’m your host Carole Freeman. Master’s in nutrition and clinical health psychology. I’m a certified clinical hypnotherapist and also am a board certified keto nutritions specialist. I specialize in helping women 40 plus follow a keto diet for sustainable weight loss.

Now the part the lawyers want to hear the show’s meant for educational and entertainment purposes only it is not medical advice nor intended to diagnose. Prevent treat or cure any condition whatsoever. If you have any questions or concerns related to your specific medical condition, please seek out the care of your personal health.

Healthcare. Professional. Nancy is here from San Diego. Welcome Nancy. So glad you’re here. She’s one of our regulars here for the show. All right. Hey, if you feel so inclined support the show, if you’re watching on YouTube, you can do a Superchat. I’ll give you a shout out. And if you’re on a Facebook, a review of the show is really helpful too.

And you’re listening later on any of our podcast platforms, give us a review five stars if you enjoyed it. And that helps out get more get the word out to more people. Just a little. Personal note, how are y’all doing, how y’all doing? I have my next comedy show is going to be in Ahwatukee, which is an area of Phoenix, Arizona May 26th, 2022.

So if you’re in the area, come out and have some laughs. It’s a good time out there. It’s a great show. And we’ve got a lot of local comedians on the show out there. Some really great, funny people that are actually friends of mine. So I have a new little segment for the show today. I often get free product samples.

Companies want me to review they’ll give me a sample of a product for my honest review. And I’ve got a few of them I’ve been sitting on because if you’re a woman, you might appreciate the fact that oh, if I’m going to do something on video, it takes a little more effort, got to actually shower today, comb my hair, put a little bit of makeup on.

And so I thought, why don’t I actually just wrap this up in the show? So let me know if you like this segment or not. I’ve got One, one company I’m going to talk about proper goods sent me some soup to try. So I’m going to tell you about the two ones that they sent me, and I’m going to chat about salad and go.

That’s a local fast food salad restaurant. That’s here in the Phoenix area. I’m going to share with you my experiment with them for this last week. And. And then I’ll tell you what’s coming up next week. Cause I’ve got another product coming next week. So proper. Good. Let’s talk about proper. Good. Okay.

This is just the labels from the soup, cause I already ate the soup and I’ve just been procrastinating on doing the review. And so this is a new company. Proper good. They provide. So imagine hanging down from here is a kind of a plastic pouch that the product is in. And so they have a full line of products.

Most of them are not keto friendly. Okay. So I’ll just put that caveat in to start with they’re a company that they seem to be trained to, to check all the boxes for every dietary preference. So they have some soups that are vegan and some that are let me see if they’ve got it on here.

Gluten-free I don’t remember on their website, everything they’re trying to beat everybody, but basically two of them are keto friendly or potentially keto friendly and everything else on their site is not okay. So if you go and look what they’ve got going on, they’ve got carby things. They’ve got oatmeal and other soups that are not keto friendly.

So just keep that in mind. If you go look at the website, this is not a keto company, but as a company that has a couple of products that are keto friendly. So right now you only order from their website. They don’t have it. They’re not selling it in stores anywhere cause they’re brand new. And, but let me tell you about the pros.

So the two products that are keto friendly, creamy chicken soup and broccoli, cheddar soup. Now these are really high quality ingredients. So the things I liked about these were very high quality ingredients, not garbage in here. And so for example, the creamy chicken. Is chicken bone broth. So that’s one of the cool things, as well as they’re using bone broth as a basis that are just water and vegetable broth chicken heavy cream.

Okay. So that’s rare in a soup. Usually it’s going to be some fillers and starches and things like that. So actual, real cream they’ve got their onions carrots, coconut oil celery, garlic xantham. Carrot fiber. That’s just a little thickener in there and sea salt, Rosemary extract. So cool is Rosemary extract is actually a very natural preservative and Rosemary extract is very antimicrobial antibacterial.

And so they’ve done a really good job at using completely natural ingredients in here. Black pepper chives and parsley. So impressive clean list of ingredients in there. Very high quality. Probably the problem is that to scale this kind of a company, typically the ingredients get cheap. And if they ended up getting bought out by another company, they’re gonna end up having to put cheaper ingredients in there.

So right now they’ve really impressively quality ingredients that are in there. So the nutrition breakdown. Oh my gosh. I’m going to have to put these on I’m 51. Now everyone I’ve tried. Try as little as possible to read these, but that’s tiny. All right. So we’ve got 360 calories in one pouch, and that is 27 grams of fat.

This is really small 11 grams of carbs. Total three grams of that is fiber and 19 grams of protein. As a one serving this, if you’re okay. This could work as a, if you’re doing two meals a day, because the carb count in this is high enough that it wouldn’t be something that I would recommend for somebody doing three meals a day 11 grams of carbs that’s problem with any.

Product is it’s hard to keep the carbs low when you’re trying to fill up a pouch of food. And so the the carbs are a little high, so you’d have to have this as a two a day, but with only 19 grams of protein in here, you’re going to need some more protein to add in there to make a full meal. So this could be like your side dish to go with some other protein that you’re having.

And but just know that all by itself, as a single meal, it’s not going to quite fit for what I recommend for my clients or what I see working. But again, the ingredients are really quality. The taste was really great. These are really well created. I do think that the sodium intake, the sodium content in these is too low.

I definitely had to put a lot more salt in these and especially somebody who’s on keto, your taste buds want a lot more salt. And so it’s only got, let’s see what. Let’s see sodium. Oh, six 60 milligrams. So that’s about a quarter of a teaspoon in a whole, one of these. I recommend at least another quarter to a half, a teaspoon of salt in these to make them taste phenomenal.

But again, thumbs up as a good starter place. And if you’re somebody who just wants to have some soups on hand, oh, they’re also, they don’t need to be refrigerated. So just in the container, you put them in your cupboard indefinitely. You can either just pour it into a pan to heat it up.

Or you can boil the pouch in some water and also they recommend, or they suggest that you can just tear the top off of the pouch and put it in the microwave and heat it up in that container there. So that is the creamy chicken has actually much more protein in it than the broccoli cheddar.

So let me read the nutrient breakdown on this. And so this one of only 250 calories for one pouch. So it’s a hundred calories or 110 calories less than the other one. It is 20 grams of fat, 10 total grams of carbs with three grams of fiber, only seven grams of protein in this one. So the protein and this one is just coming from the cheese that’s in here because there’s no actual other protein source in here, probably some of the, from the bone broth.

So we’ve got a chicken bone broth Broccoli heavy cream onions, carrots, coconut oil, cheddar cheese, garlic xantham gum natural cheese flavor. Buttermilk protein or I’m sorry, buttermilk power, butter, natural flavors, natural cheese flavors, sea salt, Rosemary extract, white pepper, turmeric and paprika.

So again, this one’s very low protein, and so this would be a great side dish for some of the protein sources, same thing with this one, really high quality ingredients, very tasty. And I do, I would recommend. A lot more salt added to it for all the flavor blooming and a, this would be a great side dish again, with more protein added to it.

Yeah. So any questions about any questions, folks about proper? Good. So thank you proper. Good for sharing that with me again, very high quality. I really enjoyed them. Miss the brand name joined late. So the brand and this is proper good. And again, the whole company has a long line of pouched food.

So soups and things like. And but not everything that they make is keto friendly. So only two of their products are keto friendly. That’s the ones that they sent me for review very high quality ingredients very tasty. Again, I would recommend that these are a side dish with more protein and also add more salt to them.

The carb counts, Nancy, each of them, one of them is 10 grams. One of them is 11 grams total. So they would be something that you’re doing a two a day meal plan. To stick with 20 total carbs, or you could cut each of these in half and have a small portion of it and add them to some more protein. Yeah.

All right. Also I wanted to share. Experiment. I did last week with there’s a local it’s like a fast food place, but it’s only salads. That’s here in the Phoenix area. I’ve been down here two years and I had not yet tried them. And so the place is called salad and go. And so I’m pretty sure this is only a Phoenix thing, but Nancy.

Oh, actually the answer you moved from San Diego. Didn’t you let me know if there’s any of these in your area. But I did an experiment this last week. I was supposed to go grocery shopping on Saturday, set myself up for success, but it was like, you know what, I’m going to try that salad and go place and just check it out and see if this will work for a meal a year.

A year, no, a week of meal prep for me. So this place has all salads and you can completely customize them and they have some pre-made versions. You can still customize everything on those. And then they have a build your own type of salad place or salad combo. And they’re the proteins. They offer our chicken grilled chicken.

They’re grilled chicken with some Buffalo sauce on it. Tofu. No protein or avocado, literally on their menu, you can choose avocado. That’s not a protein folks and it tasty. And maybe if you want. Use this as a, just a solid basis aside and use your own protein that would work. And so what I did is I went and got five salads and they have the option to do extra protein.

So most of them I did do extra protein cause there’s their standard amount of protein on them ends up being about 19 or 20 grams of protein. And I’m typically eating two meals a day. So I need to have at least 40 grams of protein per meal. And I found that again, this is the first time trying these and I found that the amount of lettuce that they give.

Way too much, way more than I would eat in one sitting. And that’s kind what the filler is, but they’ve got a lot of different variety of toppings and things like that. So I went with five of their pre-made salad combos, made a couple of adjustments on them. Double the protein on all of them. And I found that they, most of them portion size wise, we’re about two meals for each salad I got and the standard salad without the double protein is $5 and 76 cents.

And you can get two dressings for that. It’s an unbelievable bargain. And if you do the standard lettuce amount standard salad, and then you just double the protein up, it ends up still being less than $8 for the double protein. And so it was, I ended up buying five salads and they were the equivalent of two meals, a piece.

So I got 10 meals for less than $40. It was pretty cool. And the dressings on the side, which is what you really need to have if you don’t want your lettuce, To garbage. And so I basically I’m, today is Thursday. I got these on Saturday last week, I’m down to my last salad. And so it’s done. It’s done well.

It’s served its purpose. I actually got pretty tired of just chicken though. So chicken and Buffalo chicken are the only proteins that I would have. And I got pretty tired of that. So I’ve got some other proteins that I’ve swapped in and out. And I think for next time, maybe I’ll do some. The avocado is the protein.

So actually no for the same price, you can get the chicken. So I would think I would get that, hold it on the side, maybe rotate in some other proteins for myself. So anyways, it was a hit, it was a good, a big success. And I’ll tell you, I’ve been, it’s been easy to stick with keto for the week because I set myself up for success with those meals.

Every time I opened my fridge, I’m like, oh, I’ve got these salads I can choose from that are A good dose of protein on there. And Facebook user, I don’t know who this person is because they don’t have their name on there. So the streaming platform that I use, unless you’ve given it permission to share your name, it will only show you a Facebook user.

So if you want to remain private yeah. That’s just fine. If you’d like to share who you are, what your name is. You’re welcome to type that in the chat as well, too. Sounds cool. I’ll see if they have anything like that in this state. And yeah, so the proper good is something that you can order online, delivered anywhere in the United States, I assume.

And then yeah. Salad and go is going to be a Phoenix thing as far as I know. Next week what’s Kathy. Hi, Kathy. How are you doing? Welcome to the show. Glad you’re here. So up next, I found, I, again, I’ve lived in Phoenix for two years and I just found out about this local company called the Sapiens Kitchen and they do paleo and keto meals.

They actually have a restaurant and they do meal delivery service. I only found out about this because there’s a local keto group here that said. Ask some question. And then this company said, Hey, check us out. And I was like, I’m going to go check you out. And they do this meal delivery service and the meals look really great.

Keto Coaching for Women

Keto Coaching for Women with Carole will give you knowledge about emotional, hormonal, nutritional, and community needs of women.

I’m going to assume that the veggie portions are maybe a little too high in carbs, but they offer the option to order separate proteins all by themselves. So I ordered every single meal combo that they had as a keto option. And I think off the top of my head, that might be six of them. And I ordered all the other separate proteins that they sell as well.

And so this is going to be my experiment for next week. They deliver it to my zip code and so they come next Wednesday. So the next, our next show that we’ve got, I will have had at least a couple of the meals to be able to review for you. So that’s coming up next week, everyone. So let me know if you liked this segment where I review products that I’ve been sent for sampling and review again, if you’re just joining us.

I often get contacted by companies that say, Hey, we’ve got this thing where you try it for an honest review. And if it’s something that at least at a glance and ingredients that they’ve got is something that I would possibly recommend for my clients. I’m happy to do and I thought, why not wrap it into the show here?

Glad you all are here. All right. So you’re ready for the topic of the show. This today’s episode is about the three things that women need to succeed on keto. And again, this is my experience. Next week is my set. Oh, how many fingers? Seven year anniversary of my keto journey. Can you believe it? I can’t believe it’s been a long seven years, everyone.

And so I’ve literally worked with thousands of women. In that time. And I’ve noticed that they actually have different needs than men have. And in the very beginning of my journey, I didn’t think that was true. I was like, nah, it doesn’t matter. The same keto approach can work for men and women. You don’t need any difference.

But I found that women actually have three specific things. There’s three specific types of support that they need that is different than most men. Thank you, Kathy. I’m getting the congratulations. Thank you so much. All right. So who wants to hear the three things you want to say here? Three things I’ll give you I’ll name three of them, but I’m going to go a little bit deeper into what I mean by each of those as well.

So one thing that women need most women need that’s different than most men on keto is that they need emotional support. They also need hormonal support and they need community support. And again, this isn’t. This doesn’t apply to every single person, but in general, again, the last seven years I’ve been doing this, the thousands of women I worked with and a few men I’ve worked with a few men is that women need those three things.

And I’m going to go into a little bit deeper about what I mean by those and what that looks like, why they need that and so on. And so let’s talk about the emotional, real support. First. Now women need. For their emotions. We are a little more feeling, people, emotional people in general, and we need support for whatever comes up on this journey.

Food means a lot of different things to us. We. Our caretakers. We show love with food. We receive love with food and we put a lot of work and effort into care-taking for there. Other people around us. And a lot of our emotions and feelings are wrapped up in what we eat. And most of the ladies that I’m working with have historically put themselves last.

They always care for everyone else first and their needs come last and they prioritize all of the funds for the rest of their family and the well-being of the rest of their family. And then they also feels guilty about ever spending any money on themselves. And except for, they tend to be the primary food shoppers, the fi primary food preparers.

That’s not always the case, but that tends to be more so with women than men. They end up because they don’t want it. They feel guilty. If they spend money on themselves, they still feel guilty. If they do anything special for themselves, they’re not spending all their time to take care of their family.

They end up that food ends up being the one thing they give themselves permission to spend money on. Cause that’s just the food budget. That’s for everybody. Nobody’s going to notice that. And so we ended up using food to cope with feelings and emotions, and it can be very effective food.

Especially high carb foods can help us feel very numb, avoid or dissociate from uncomfortable feelings. And also it can be something that we use to celebrate how we express feelings. It’s how we have a good time and it works until it doesn’t work. And a lot of ladies I’m working with are okay, this isn’t working anymore.

I want to do something different. I want to learn different techniques and. So let me know. Is that something that resonates with you? Are you like a lot of the ladies that I’m working with where food ends up being the one area that you’ll allow yourself to spend more money on, and it’s the one thing that you feel less guilty about using to help yourself cope and soothe your feelings?

So women, they need to understand that’s what’s going on. So they need support for their emotions. They need empathy for how they’ve lived their lives and. When they’re at the point where they’re ready to do something different instead of using food to cope with things as they need help being able to develop their emotional intelligence and the whole set of skills that most of us never learned about how to actually have feelings, identify them, validate them and not need to numb out or avoid or sooth our feelings just.

And so this is develops over time. It takes work to develop your emotional intelligence. And so that’s what I mean by women need that emotional support. So that’s number one that women need different than what men need on keto is they need help and support for their emotions. All right.

Number two. Hormonal support. And this is two different things, actually. So one is going to be during their PMs time. So their pre-menstrual time they need I’ve found that some women, their, this isn’t true for all of them, but some women are very vulnerable at that time. And I’ll talk about why. And then the other part of hormonal support is something more recently I’ve learned from the doctor that I refer a lot of my clients to is.

Our hormones are very sensitive about feeding times and also about amount of protein that we have. And so intermittent fasting may not be the best option for women and trying to fast and try to get down to two meals or only one meal a day or fasting day or two a week or three days a week. It may not actually be the best thing for women.

So let’s talk about each of these separately too. Pre-menstrual time and. That part of our cycle, where our body is building up our uterus, it’s getting ready for a, the body hopes. It’s going to have a pregnancy it’s preparing for it every month. It doesn’t know if that’s in your cards or not, or if that’s your priority, not your body just goes through that cycle every month.

And so basically it’s a building phase, right? So your body is building up that organ, your uterus, and it needs lots and lots of nutrients to do that, especially things that are blood building. So Chinese medicine does a really good job at looking at this as that’s a building time of blood building phase.

And so things like red meat very highly nutritious foods are what your body. And often what happens during this time is that women feel some of the women I work with and I’ve noticed that not everybody struggles with this, but some people have a much more ravenous period in their pre-menstrual time than others.

And basically it’s because your body needs lots of nutrients. It needs calories, nutrients. Red meat or the oil iron and things that are in red meat. And so we get hungry or in that time, how many of you have that pre-menstrual time where you’re just like craving carbs. You want lots of food. And some of my clients ended up having really struggling during this time.

And so for them, what we want to do is actually that time when that kicks in that extra hunger that you’ve got, you want to honor your. You want to feed it? You want to nourish, you want to reassure that your going to feed it, what it needs. So focus on very nutrient rich foods. Don’t put any limitations on them.

So for example, I really recommend a lot of red meat during this time for most women, because it is something that contains all the nutrients that you need to build up a healthy uterus. And it doesn’t work to just ignore this if you’re like I don’t want it to grow. So I’m just not going to eat it.

Your appetite. Overpowering everything else. And so a Facebook user crave chocolate and red meat every month. Yeah. I’ll just say don’t fall for the traps. So there’s some people out there in the internet, that’ll say oh, you need chocolate because it has magnesium in it. No, that’s not what your body’s.

If you’re, if you were craving chocolate, you could eat pure. Unsweetened cocoa powder and that tastes terrible. It’s the sugar, your you’re craving and your body associates chocolate with the sugar. So that’s why it’s craving that red meat is great. Eat as much as you possibly can. Just know that what the sugar craving is doing is that it’s wants that insulin spike from the high carbs, the high sugar foods.

So that’s very building, it actually causes your body. Build things and build up and retain fat and fluid and things like that as well in anticipation of that, a nice, healthy, juicy uterus forming. And so I instruct my clients at that time to have on hand as much of the. Your favorite protein sources you possibly can indulge.

This is the time to indulge in, you still want to stay with keto friendly things. So keep the carbs low, but all the other foods that are your favorites have lots of them on hand don’t limit any of them and just treat it as your feast time. You need to feed your body. You need to nourish it.

And this week we’ll pass. And then you can go back to your focus with trying to reduce your intake and lose fat as a primary goal. So you’ll get three weeks out of the four of the months that you get to do that. But for the women that is, this is again, this isn’t for everybody that they struggle with this, but some of them do and that they do, we got to feed the body, we got to nourish it.

We got to honor what it’s telling you. And then the other three weeks of the month that we can go forward with with the. Facilitating fat loss in your body. And so Facebook user, and I can’t tell if this is still all Kathy, cause all it shows is just Facebook user. So this might be Kathy or might be somebody else, but what are your post-menopausal recommendations?

Yeah. So that kind of fits with the next one. I’ve got the next one for hormonal support is both for women that are still menstruating, but also post-menopausal women as well. Is that intermittent fasting? May not actually be the best thing for women’s hormones. And so again, these are the three different types of support that I found that women need in order to succeed on keto.

The we’re on the second one here, which is hormonal support. So intermittent fasting. So it turns out that women’s hormones are much more sensitive nutrient wise than men are. So for example, men can eat one meal a day, skip a day of eating and their hormones don’t get tanked. For the most part, women are much more sensitive and they need to eat not all day long, but regular intervals.

So for most of the women that I’ve worked with two or three meals a day ends up being optimal, but. Not going to be a benefit to trying to eat less times during the day, cut down to one meal a day. And it actually may cause disruption to. Thyroid and other hormone production. And so prioritizing, so this is again, recommended for post-menopausal as well.

Number one, prioritize protein. You need to get at least 80 grams of protein a day, and that’s on the baby minimum side for women. Most women that I’ve worked with need a lot more than that. A hundred, 120 grams a day is going to be more optimum. So be protein centric in your meals. That this is a hormonal support.

Okay. So protein, rich foods, especially natural ones. The ones that they, as they grow in nature, they actually tend to come with the most vitamins and minerals that our body needs and in the form that we need. So protein centric and eat that first at each of your meals. If you can’t. That much protein in and two meals.

You need to have three meals a day. So this is again, recommendation for post-menopausal and for pre premenopausal women. And this is ends up being our first step in, in meal planning is how am I going to get enough protein in each of my meals per day, and however many meals a day. You need to have that in order to achieve that goal.

So again, intermittent fasting for women may not be the best thing for their hormones. And so we’re looking at when I’m working with my clients, we’re looking at different labs and things like that in conjunction with the doctor that I have them work with and to optimize hormonal health. So that’s number two thing that I found that women need in order to succeed.

So you down keto and the number three thing that I’ve found that women need to succeed on cue. Is community support. And again, this is two layers. So each of my three points have two things underneath them. And so the community support part of this is like I talked about a little bit earlier is that women are the caretakers, the organizers, the feeders in our community.

They need somebody that recognizes that, and that can support them in that role on an ongoing basis, instead of saying, Nope, you just need to stop being who you are. You need to stop being the community hub of your family. How can we help them do keto in a way that they can still honor that role that is meaningful?

And the other part of the community support is not only helping honor what the women’s role is in their own community is that they need community support of other successful keto people. And so they need loving, compassionate sisters that are on their keto journey, cheering them on for success.

And part of this as well is going to be that mirror neuron support. So if you’re a follower of the show, you’ve heard me talk about that before. Humans actually all animals copy the behavior of other animals that they hang out with. And our brains are wired this way. We have specific neurons in our brain called mirror neurons that copy the behavior of other things that we see.

And so this is how, birds can all fly in a flock together. They just copy the behavior of the bird in front of them. This is if you’ve ever seen those adorable videos where one animal gets raised by another type of animal, and then they adopt their behavior. That’s what’s happening is that their brain sees that and it just copies up behavior.

I saw, when did I see the other day? It was a a goat that had been raised by a dog. And so then it had these dog like jumping around anyways. It was very cute. It was adorable. So if we want to be successful on keto in our regular community of people is not keto. And you keep falling off in social situations.

Guess what, there’s a way to offset that is to, by having a community of successful keto people, keto sisters, that you’re hanging out with so that your brain can copy their behavior. So this is why. For when I work with my clients. So we have group support, we have zoom calls where people can see each other, they get motivated, they can hear the success, but they get that mirror neuron activation as well.

That helps their brain go, oh, I’m copying the behavior of these ducks, these geese, these lemmings, these these sheep or. People there they’re keto sisters in there. Copying that. So again, just to recap, I’ve found that women need three things different than men. And again, some of the men that I worked with, actually, they end up their personality type is one that does well with this type of support as well.

So these are the three things that I found that the women that I’ve worked with needed that are different than what men need. So they need emotional support, both just for empathy and support of their emotions. Help with developing their emotional intelligence so that they can learn other ways of coping with life, rather than using food to cope and Sue their emotions and feelings.

They need hormonal support, both those for premenopausal women for PMs support, but also then exploring how many times a day is going to be best nourishing their body to not hormonally signaled their body. That. They’re starving and they don’t have enough nutrients to be healthy. And then the third part again, is the community support.

So both support for their lifestyle and honoring their role in their own community in their lives. And also then having a community of supportive keto, successful sisters that are cheering them on and activating their mirror neurons in a positive way. All right. How are y’all doing? Questions.

Which, which were those resonates with you? Have you been trying keto on your own and are you getting all three of those met in your life? Is it something that’s, you’ve got a big aha where you’re like, ah, that’s, what’s missing. That’s what I haven’t been getting. Correct.

Now’s the time the show. I want you to share your aha with me about what you’ve learned so far on the show. Give me a comment I can see. We’ve got quite a few people watching this live here, so please join us. Let me know. What’s your aha. What’s your takeaway from what I’ve taught you here today? So I’m up next, next week show.

I’m very excited about it. So it’s going to be episode number 46 46 is my seven year keto anniversary show. You don’t want to miss that. I’m going to go over my journey for seven years. Results. I’ve seen lots of client, examples of success, all the things that I’ve seen, not get better for other people.

And also I’m going to share the things that I’ve changed my mind on. So what’s different now about how I teach keto, how I live keto myself and how I bring it to my clients than I did seven years ago when I started this crazy, awesome journey. So that’s next week. So tune in next week. Show is going to be on May 19th, 2022.

Join us live on YouTube or on Facebook. If you can’t join us live, we’re going to have it up on the website and also on all the podcast platforms as well. Very soon after that. Today’s show we covered the three things that women need to succeed on keto. So again, we need the emotional hormonal and community support to be successful.

And so that wraps up our show for today. So if you’re struggling on. You’re missing one or two or three of those things in your life. I’m here to help. I work with my clients by application only. So check out my website, And let me put that up here. Carole is the very fancy French spelling.

It has an E on the end. So Check that out. If, what you’ve see there resonates with you. I have a couple of spots open for clients, and again, I work with my clients on the application and work very closely with them to get them the results that they’ve been striving to get on their own.

And so it does support the show. If you’ve enjoyed this content share with a friend also, I’d appreciate leave us a review on iTunes or on Spotify. And remember. So we’ve got one more comment here. Oh, here we go. Okay. So Stephanie “prioritizing protein resonates with me. I have to have three meals a day struggling and getting 70 grams a day”.

Appreciate reinforcing this. Yes. Actually in our client group call last night. That was actually one of the things that we were talking about is how do you get that protein in Stephanie Lynn? It’s women historically, we under eat protein. And especially when we’re trying to diet lose weight, that we eat very tiny portions and we try to eat as little as possible.

So part of that, we have to overcome that. And once I find the ones, my clients actually are getting enough protein, their protein appetite increases, and that it’s much easier, but there’s a lot of tricks that we talked about too, that can help you get more protein into and. It’s Kathy again. Great show.

So good to see you, Kathy. What a nice surprise. All right. That does it for the show. Everyone. Thanks again for watching. And again, if you need help or support on keto, check out my website, and remember, help us grow the show and we’ll help you shrink. Thanks for watching. We’ll see you all next time.

Bye now.

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7 Years on Keto Success Story | KCL46

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7 Years on Keto Success Story

Join me in celebrating 7 years on my keto journey! Hear my story of how it all started, the improvements I’ve experienced over the years, personal struggles, and the things I’ve changed my mind about along the way.

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

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Transcript provided by Descript

Carole Freeman: oh, Hey, every one. How are ya? How you doing? Welcome to my seven year keto anniversary show. All the lessons I’ve learned. Things have I’ve changed my mind about a we’re live everyone. Are you curious what happens after seven years following a keto diet? You wonder what? My results, my struggles things I’ve changed my mind about over that time.

7 Years on Keto Success Story

Join me in celebrating 7 years on my keto journey! Hear my story of how it all started, the improvements I’ve experienced over the years, personal struggles, and the things I’ve changed my mind about along the way.

This episode is for you. I’m so glad you’re here. Welcome. Welcome to the show. Join in, let me know where you’re watching from, where you’re joining from. I am doing a little digital nomad life. So you might notice if you’re a regular viewer of the show, I’m in a different location, doing a little bit of a digital nomad for a few months before I go up to Seattle area, my son lives in.

In August and September, I’m going to be spending some time up there. So I’m doing a little Airbnb jaunt down here in the Phoenix area for a few months before then. I’m getting the light settled and everything in here. It’s a little different. So welcome to the show, everyone. Again, welcome to keto chat.

Live my special seven year anniversary episode. I’m your host Carole Freeman. I have a master’s degree in nutrition, clinical health psychology. I am a certified clinical hypnotherapist. I’m a board certified keto genic nutrition specialist. That is a mouthful.

Now I specialize in helping women 40 plus follow a keto diet for sustainable weight. Let me give you a quick little medical disclaimer here about this show is meant for educational and entertainment purposes. Only. It is not medical advice, nor is it intended to diagnose, prevent, treat, or cure any condition whatsoever.

If you have questions or concerns related to your specific medical conditions, please seek out advice from your personal health healthcare professionals. So welcome. Welcome everyone. How y’all doing? How’s it going today? All right. Personal update. Check in here. I’m heading out tonight to do some comedy in Awahtukee, which is a Southern part of Phoenix, Arizona.

If you didn’t know, you can actually get all of my events and updates of events, comedy, and show events at Just remember that Carole is that very fancy French spelling that has an E on the end.

If you want to stay updated on all my comedy shows and upcoming keto Chat Lives. That’s where to go. All the events are updated on there. So the Carole again, Carole has an E on the end of it. Our podcast really exciting. Our podcast has been charting the nutrition charts all over the world and Canada, Norway recently, currently we’re number 51 in Saudi Arabia. Hello to everyone listening from there and number 148 in South Africa. So thank you for our listeners all around the world.

It’s been really exciting to see this grow. So we’re just heading in, this is our second year of doing this podcast, it’s really exciting to see where people are getting information from. Another update here is that on June 6th, 2022, I’m going to be running by popular demand. I’m going to be running my.

Pathway to end emotional eating program. So this is a program that’s specifically designed to teach you how to cope with your feelings and emotions in healthy ways, instead of turning to food to some, to numb out sooth or avoid your feelings. If you want more information about that, I’ll tell you at the end of the show about how to get more information and.

But popular demand. It’s a diet agnostic. So if you’re just struggling to stick with keto, the, because you turn to food for comfort, stress relief all of that, this program is specifically designed for that. All right, up next, I’m going to give a proper review. So I started this, the last couple of episodes featuring a product that.

Sapiens kitchen. I discovered them a few weeks ago. I, they commented on something in a local Arizona keto Facebook group here, and I didn’t even know they existed. They were I got a chat with the owner of the company, actually, when he came and delivered my food, he told me more of their story.

They were a paleo kitchen, a paleo restaurant, like a higher end paleo restaurant in the Scottsdale Arizona, which is a suburb of Phoenix. They were a very high end paleo restaurant. Then unfortunately, during the pandemic, like a lot of restaurants, they really struggled to stay open. So then that’s when they decided they would try to do some meal delivery service.

They do both paleo and keto friendly meals. About a week and a half ago, I ordered. 10 different meals. I ordered basically every meal that they had available that they said was keto. They had some standalone proteins. I know that most dishes are light on the protein.

I ordered every single solo protein that they had available as well. I’m still working my way through. I’ll tell you what, like absolutely delicious food, like really high quality. The owner, it turns out one of the owners was the one that delivered the food right to my door. We chatted for quite a while.

He said that everything is organic fresh and I can taste like I have all this culinary training. I used to teach cooking classes. On that basically there was a very high quality. Ingredients, but very high quality crafting of the dishes as well. Most of the dishes were veggies and protein, and then they had some kind of, a little dish of sauce.

Roman that the one of the owners had explained to me that the sauce is part of the keto mix on that. So there’s some, health. It’s in there and they do primarily a paleo keto. So there was no dairy in anything that they gave me, which, good or bad. I love dairy, but that’s their focus that they do.

Again, I’ll say the portions were good. The protein portion. It varied from dish to dish, but it was a pretty good protein portion. I’ll admit I, I should have actually weighed them out so I could have given some macro breakdowns, but the protein I’m guessing for each dish was probably around 40 grams of protein, just for my experience.

The veggie portion is probably more than what would be. So for my clients, I recommend 20 total carbs in the beginning. The veggie portion that they provide. Probably more in alignment with it, like 10 to 14 carbs per dish, or maybe even a little bit more. They had summer squash some of the dishes had some spaghetti squash in there, just a small portion of that and green beans.

Trying to remember some other ones bell peppers. The dishes that they came in. Little individual containers. There was a delicious I think it was probably like a not a flank steak, but a skirt steak some cauliflower and broccoli with that and delicious, savory sauce that went with that.

Some sautéed mushrooms. There was one that was Cod. That was really delicious. It had a lemon caper sauce that came with it. Some other veggies pork, I haven’t eaten that one. There were so many that I up putting something in my freezer. So there’s a big bone in pork chop.

That thing is, looks like it’s about a 10 ounce piece of pork. There was a chicken one that had a little bit of a sauce that had apples in it and I’ll got a stuffed bell pepper that was stuffed brimming filled with. Grass fed organic beef and some other things in there.

It was a giant portion that was definitely two portions worth. Overall really high quality, very delicious reasonably priced. Like each of the meals were 12 to $14 each very affordable very reasonable price for what you’re doing. Again, the veggie portion I’ve ended up for most of the meals, like cutting the veggies in half and I’ve got lots of veggies left over more of more veggie serving than I would want normally for a meal.

But so if you’re in the Phoenix area, check them out, highly recommended. The owner wanted to do some kind of a co-lab. So hopefully in the future, we’ll be able to do some kind of a live interview with him on the show and perhaps some live. In the Phoenix area them doing some kind of a dinner at the restaurant for keto folks.

If you’re in the Phoenix area, lucky for you. Linda the name of the company is sapiens kitchen. So like homo sapiens, sapiens kitchen. You’ll be able to find them if you search on Google. But again, they’re just in the, they’re in the suburb of Phoenix, Arizona there, they don’t ship nationwide.

They actually, hand deliver the food themselves. From what I understand was on Wednesdays to most of the Phoenix area. Their website has information. Y you order directly on the website, anything and fill out your shipping information. Then they deliver every Wednesday is what I understand.

That’s my product review of the week. Sapiens kitchen.

Let’s get to the juicy goodness of me recapping the last seven years on my keto journey. I really. I can’t believe it’s been that long. But just like anything else in your life, like time passes really quickly.

If you’ve been thinking about making a dietary change, but you just keep putting it off seven years can go by in the blink of an eye, keep getting unhealthy. More overweight or you could just work your way through continuing to do it. Okay. Paul’s here. Welcome Paul. He’s saying I’ve been keto for five years, went from a hundred, three kg to 64 kg and have been quite weight stable since resolved high blood pressure and the ulcerative colitis.

Wonderful. That’s excellent. Paul, congrats on your success. You started by saying question, but it looks like it’s a statement. So congrats on your success. Celebrate here. I’ve got a fun little so let’s do this. Let’s round of applause for Paul success on keto there everyone. Yay, Paul.

Paul’s asking a medical question here. He’s asking you, you had lots of kidney stones in the past two years. Any ideas or thoughts of related to keto? I can’t give any personal medical advice like that. I’d recommend checking out Don’t have a keto friendly doctor yourself. I can recommend that you talk to this person here. is the virtual functional medicine doctor that I refer a lot of my clients to. At that website, that URL, if you go there, you can get a free 15 minute consult with Dr. Ruiz. He’s amazing. That’s what I would recommend for you there, Paul. That figured out what’s going on for you.

Yeah, so I’m glad you’re here. Congrats on all your success. Tell tell Dr. Ruiz that I sent you. He gives all my referrals a very special rate too. Check him out. He’s fantastic. All I’m going to talk about my journey. Now, my, my assistant gave me an idea.

She’s what about having some of your successful clients on your show for your seven year anniversary? First I was like, oh, that’s brilliant. I was like, no, this shows about me. This shows about me. We talked a lot about my client success on a lot of my shows, but. My journey and not to be selfish or anything like that, but people want an update and seven years is a long time to do anything.

Let’s talk about my journey and pre keto. My anniversary date is May 18th, 2015. Previous to that in 2007, through 2011, I went to Bastyr university. I was getting, working towards my dream degrees and I got a undergrad in nutrition. Then I moved on to a double master’s program.

I got a master’s degree in nutrition and clinical health psychology simultaneously. I’ll tell you what, if you haven’t been to grad school, try doing two of them at the same time. That was a stressor come into my life. But I have always been passionate about helping, especially women feel physically and mentally good as healthy as possible, but not only feeling healthy, but just mentally, really healthy as well too.

The degree that Bastyr offers, as far as I know, they still offer it. When I saw that nutrition and psychology together, dream degree, I was like, this is what I want. I want to know. The psychological support to give people, to help them be able to make these dietary changes. But I want to learn how does diet influence our mental health and wellbeing.

To me, it was my dream degree and I worked my behind off in getting it some Facebook user happy anniversary. Thank you so much. Facebook group, it won’t show your name unless you actually give it permission. So you can either there should be a link there that lets you give permission to share.

Your name and image, or you can actually just type it in as a comment and let me know that’s you and I can then I’ll know who’s watching from Facebook and okay. Stay, there are world renowned school. It’s where most naturopathic doctors are trained in in the world and a really high quality education.

Science-based whole food nutrition. We learned, don’t fear fat, and however, The approach that we were taught to helping people make dietary change. Weight loss was really, you shouldn’t try to help people lose weight. That, we learned something called the health and every size model that the research shows that when people try to lose weight, typically they just gain it back and they gain even more back.

Therefore it’s just better to help people accept their body the way that it is and follows things like intuitive, eating and mindful. While I think these have a lot of value. What I’ve found in my approach is that it’s not a fruitless endeavor to try to help people lose weight. It just takes sustained effort and a comprehensive approach.

First for reasons, I’ll talk about here in a minute but that, using mindful eating and intuitive eating in the context of. A whole foods, diet that in the words of Dr. Ken Berry would say the proper human diet, you can intuitively eat and mindfully eat, but you can’t do that with things like cake and cookies and fast food.

That’s I was using everything. I was taught at school about mindful eating and not trying to worry about my weight or anything like that and intuitive eating. Every evening I would ask myself what are you craving? What do you need right now? Nine times out of 10, the answer was cake like chocolate cake or cookies or something like that.

I’ll tell you what I gained weight. I by the time I graduated in the years after that, following that advice, I developed metabolic syndrome. If you’re not familiar with metabolic syndrome, it’s a there are five different signs that you have this. If you have three of the five, any three of the five.

Then you have what’s considered metabolic syndrome. This is a an issue where basically means you’re pre-diabetic, but it means that your body’s in a place where you’re headed towards pretty much every chronic disease that’s out there. If you don’t do something to turn it around. This approach, it doesn’t work without some other parameters of changing what your what you do eat and what you don’t eat.

Let’s see if I can do the five things that mean you have metabolic syndrome. So one is a waist measurement above 35 inches for women above 40 inches for men high blood pressure, high fasting, blood glucose, high triglycerides. What’s the other one low HDL cholesterol that what’s considered your good cholesterol.

Those are the signs. I had probably almost all of those. Okay, how did I find keto though? I didn’t learn. I learned about this much in, in, in my degrees, but it was taught to us about here’s a therapy that’s for epilepsy and that’s about all it was at that time. So again, remember, this was 2007 through 2011.

This was not when keto was very popular, we were not being taught it as a weight loss protocol. In March of 2014, That was a turning point in my life that led to me discovering the power of keto. I was in a horrible car accident. I was rear-ended by a distracted driver. She was going approximately 35 miles an hour, and didn’t even tap on her brakes distracted for some reason, we know it was probably Instagram or Facebook.

There was no way to know. She told the cops that she was reaching for her smoothie, but the length of time that she accelerated into me. Before the crash it was 10 seconds. That’s a really long time to reach for a smoothie, especially when cars, these days have about 10 cup holders within reach. So maybe she was making a smoothie while she was driving.

I don’t know. But anyways, I sustained a traumatic brain injury crush injuries to my legs, and I was a bad sheep. I spent about the next three months in bed, unable to walk. Progressively. I was able to get back out of bed after about three months, but my health declined over the next year and a half.

Just things got worse and worse. Continued to gain a lot of weight and the list of health problems. would take two pages. I finally figured out that I’d had an undiagnosed traumatic brain injury and imaging census has proved this. I developed what’s called post-traumatic hypopituitarism, which basically the little pituitary gland in my brain wreck havoc and was making everything in my body, misfire and miss work.

Went to countless doctors appointments. I did so much research on my own, trying to figure out how to solve this. I finally out of sheer desperation. I’m like, I know that if I can feed my body correctly, I believe that it can heal. What can I feed my body to help it heal? What does it missing right now?

I stumbled upon, I actually, I remembered. We learned about keto diet as a treatment for epilepsy in grad school. I reasoned that epilepsy is something that’s not going right in the brain. Perhaps keto might help my brain cause it’s not working right now. I started researching Googling.

At that time, Dr. Peter Attia was doing his keto experiments and he is a science nerd. His blog is at that time, I think it’s different now, but at that time it was so specific detailed. Research-based, I felt really confident that this could be a healthy and safe thing for me to take on.

Whereas what everyone else at that time thought was that it was dangerous. Not only from a standpoint of trying to get into ketosis. But just the, a diet mentality that I’ve been taught was such a bad thing. Like you don’t restrict foods that causes eating disorders, you’re going to do more harm than you do.

So I secretly started my experiment and I was so desperate to not be bedridden and disabled anymore. I’ll tell you what, when I was four, when I first started keto, I was getting my food for my son and I at the food bank because I couldn’t work. My son was working two jobs to pay our rent. I was in a bad place and I was seriously desperate.

When people say they can’t afford to do keto that’s not true. You can do it with food that is gifted to you if you do it correctly. That’s. How we started it, things change really quickly very quickly. I chronicled the whole thing in a monthly blog series and all links to that.

That’s my old blog. I did a monthly update of how things were going and how all the improvements in my body. I’m linking in the comments here. What’s. Okay. So I put her on YouTube and in Facebook, I’ll put it in the show notes as well. If you were listening to this podcast later on and not watching live I’ll put a link to my blog in the, my old blog, in the show notes as well.

So this is. When I’ve linked is a month one, this is my I started this experiment in secret and here’s all the change and it’s pretty dramatic actually, as you go through. So I’ve got one blog post for each month of the first year that I was on keto and I cataloged how things were changing, what all I was improving and what I was up to at that time.

After. Four or five months, I started speaking and I spoke in an epilepsy conference. I spoke at a Toastmasters conference. I started speaking in the keto world.

In short, the in summary and the first six months of doing this, I lost 60 pounds and 10 inches off my waist. The health improvements. I no longer had high blood pressure. I no longer had metabolic syndrome. I no longer was pre-diabetic. Inflammation was sky high. When I started, that was down in the normal range.

I dropped my heart rate by 20 points. I know that switching over from being a carb burner to a fat burner, you get a dramatic reduction in your heart rate, which is an indicator of a metabolic health as well, but just cardiovascular health too. I had dramatic improvements in my skin.

Anti-aging effects. A lot of people accused me of having Botox. I still have not had Botox. I was pain-free. So I had developed what’s called chronic regional pain syndrome and my legs from the car accident. That was something when I started keto that I had any idea that would improve.

It was something that I had two aunts that had developed in their life. It’s a chronic pain syndrome that gets worse. It’s spreads and it’s disabling. It ends up causing your legs where wherever the injury is, you can get it any limb in your body, but it just starts to disable it, that it starts to just curl in the muscles, curl up.

It’s bad news stuff. That went into remission very quickly. Which is unheard of, but doing this for seven years. Now, I have story after story of clients with some kind of a chronic pain issue that goes away, people that had previous car accidents that were far more severe than what I had been through that 10 years, they were taking pain killers and icing their leg still.

That was no longer an issue. Ladies that were scheduled for knee replacement surgery that canceled their surgery because their knees felt so great. Those are just a couple of examples of chronic pain that people have that has gone away or gone into remission with keto. What else?

Mental clarity incontinence. So this was another interesting one. I only knew this was a common thing that happened for people on keto because of all the women I’ve worked with. I noticed it was something for me that went away. We’re told as women that after we have a child that having urinary incontinence is just part of life mama.

So just get used to it. But I started noticing in my group coaching with my clients, that was something that people started to report after a few months is that they no longer have. Stress incontinence. So if you cough and a little pee comes out, or if you sneeze or something like that’s stress incontinence.

That actually went away for people. I still haven’t seen this report is in the literature anywhere, but I have seen it so many times with my clients that it’s the thing. It doesn’t have to be a part of mama’s life. Tons of energy, physical stamina, waking up in the morning with the same amount of energy that I go to bed with.

Helping thousands of women and a few men along the way on this journey have been, really the results that I’ve I’ve experienced over these seven years. I’m gonna share with you , where am I currently on my seven year keto? What are some struggles that I faced on this journey?

What’s changed about my approach from the very beginning versus what I teach my clients now. Where am I? I’ve maintained not having metabolic syndrome and not having diabetes. My family history, we’ve got diabetes on one side and the other side we’ve got well and actually even more things.

Diabetes gastrointestinal issues or diverticulitis runs in my family. On the other side, we’ve got heart attacks, stroke, both sides. We’ve got dementia. The people in my family that have those things, it started in their forties and I’m 51 now. I don’t have any of those things. Pre keto years before.

So in my, probably my late twenties, I had really severe digestive issues that that was long before keto, but that was something that I was, they were contemplating surgery to remove that for me. So this runs in my family as well. So for my not perfect that I’ve been doing on keto. I’ve been able to avoid all of these issues that run in my family, that I was having pre keto as well.

Full confession time I’m up 20 pounds over my lowest weight that I achieved on keto. But that’s just living proof that you don’t have to be perfect at this. You just have to not give up. So even though I’m not perfect I don’t it hasn’t been seven years of me eating everything perfectly keto during that time that doing what I have done has been far more successful than anything I’ve ever tried.

I’ve never been able to maintain any dietary change for seven years. I’ve never been able to avoid. The medical history, fate of what my genetics lead me to with any other dietary change even not being perfect. All right. I’m living proof that don’t give up. You don’t have to be perfect.

7 Years on Keto Success Story

Join me in celebrating 7 years on my keto journey! Hear my story of how it all started, the improvements I’ve experienced over the years, personal struggles, and the things I’ve changed my mind about along the way.

You’re going to be so much better off than you were had you given up and just gone back to your old eating habits why have I had struggles? Why can’t I be perfect? Why, if I’ve got this figured out, why is it. So easy just to be perfect and never gained weight. The truth is I’ve covered this in past episodes and I’ve got some more episodes planned about this as well, but our bodies, they really want to regain the weight.

We’re designed to overeat and gain as much weight as possible. This is just from most of human existence, living in an environment where food was scarce. Those of us that survived were the ones that our body was really good at seeking out food, eating as much as possible, and then gaining that as weight.

We’re designed that way. We have to be diligent against that. lot of people, the criticism of keto, what’s not sustainable, but guess what? The only thing that’s sustainable in our current food environment is continuing to gain weight. Overeating and developing chronic disease. That’s sustainable.

It takes hard work and diligence to maintain something that’s different than what most of the food on our environment is, but it’s worth it. If you want to be physically fit you, that takes a concerted effort to do it most days of the week, going to the gym or walking or riding a bike or whatever it is you’re into, you have to do that most days overnight.

Nobody tells somebody that like, who just gets a gym membership that’s not sustainable. You shouldn’t even try. That’s just ridiculous that we’re told, trying to maintain healthy eating habits, even not being perfect, that it’s not sustainable. With the right support, the right approach, it can be, and you can avoid the faith that you would have otherwise.

Cause I’ll tell you what if I just been eating the way that I had been pre keto, intuitive eating and just eating, whatever I wanted, hoping I would maintain moderation. Tell you what right now I’d probably be about twice the weight that I am right now, in all honesty. I, and I would be on several medications for diseases and I would.

Be a very typical 51 year old where I would have aches and pains and taking a lot of painkillers and things like that. I’m in a far better place than I would be had I not been on this journey. We live in an obesogenic environment. I think I mentioned that we live in a world where food is abundant.

It’s everywhere. You don’t even have to leave your chair to order food to your house and eat it. Overeat it. You can drive through in a car and get mountains of food. It’s how people show love and how people caretake and having a dessert three times a day is the norm. Whereas it used to be the desserts were for special occasions, right?

The food manufacturers, what they conspire against us. They want us to overeat because we’ve reached a point where most people have enough calories in a day. To keep maintaining increasing profits and selling more food, what do they got to do? They got to design these foods to be craveable and to make us over eat them, have no satiety and to buy them repeatedly.

All that works against us and I’m not perfect. Or immune to that. Carbs are very comforting. They’re easy to use to cope with stress and emotions and just like my clients, we’re all a work in progress. So this is part of why we call it the keto journey. It’s not some people say keto lifestyle.

The keto journey is more about like when you started it to where you are now and you still got the journey. That goes on the rest of our lives. This isn’t something we just do for awhile and then we quit and everything’s fine. Perfect. It’s a journey still on the journey.

I’m not getting off this journey. That’s my, my struggles have been what everybody struggles are when they live this as a lifestyle. So part of why I want to share that is that I want you to alternate. You don’t have to be perfect if you’ve struggled, you’re not alone.

That’s why I provide long-term support for my clients because you know what if people weren’t watching what I was doing, if I didn’t have my team of coaches that we meet every week if I didn’t have my clients looking to me as an example and role model of how to maintain this sustainably, I would probably have not been able to.

Avoid regaining all the weight myself. My support system is putting this podcast out for you all and having this, the clients that I connect with daily, and we all support each other. That’s one of the most important parts of making it sustainable is having other people around you that you’re connected with, that are successful in maintaining your keto journey.

What’s changed about my approach since seven years ago. One of the biggest changes is more protein, very protein centric now. In the beginning a lot of us thought that if you ate too much protein, it kicked you out of ketosis. It raised your blood sugar and it was anti ketogenic.

One of the things we’ve had to recognize is that a medical therapeutic keto diet, for example, for little kids where we want them. Or somebody who has brain cancer, something like that. They’re doing keto for medical reasons, not for weight loss. That’s a very different diet than a weight loss or a sustainable weight.

Eating plan. That’s very different. One of the things that we found is that having protein as your first priority and more protein. In the beginning, I recommended that women have between, around 60 grams of protein a day and 60 to 80. Men a little bit more than that. But what I found is that most women actually do much better, closer to double that around a hundred, 120 grams, or maybe even more a protein a day.

That’s a big difference from when I first started out. what I found with a more protein. Things that were common side effects of keto are no longer an issue. I’ll notice when my clients, their protein intake is really low, their cravings are much higher.

Protein foods are actually rich in vitamins and minerals. You’re going to get more, a nutrient dense diet when you’re getting more protein than you are fat and. The hair loss issues that some women have a protein centric. So very protein forward, focusing on protein as the highest priority each day they don’t lose their hair.

I’ve had some ladies recently year over year getting DEXA scans. They’re not one of them works out a lot five days a week or more. Then the other one doesn’t work out at all and they both not only maintain their lean mass but they increased it. That is because of the protein centric focus.

Most women under eat protein, they eat very little protein, eat lots of carbs. They nibble and snack all day long and a lot of carby stuff and they under eat protein. Protein is a nutrient. We need the amino acids from proteins, and then the minerals that are attached to those amino acids all are necessary to have a optimally healthy body.

Is there some of the summary of why we much higher protein intake is the focus now, as opposed to when I started out one of the other changes to what’s different in seven years of me doing this is that there’s less focus on. In the beginning I was teaching it, you needed a ratio, one-to-one protein to fat and more, more fat was better.

Now it’s in the very beginning, people getting used to having a higher fat intake cause that’s where some of the satiety comes from. This definitely is not a low fat diet and it’s it’s an adequate fat diet. People are getting the nutrients that they’ve been missing for a long time.

Soluble vitamins. While we’re not, force-feeding fat, we’re not doing Bulletproof coffee. We’re not putting tons of butter and coconut oil in our coffee and on everything else like that. We’re in the beginning, I had, more of an emphasis on, oh, let’s get some MCT oil, let’s get some coconut oil.

Let’s try to increase your fat intake. Much less of a focus on that now. I teach people differently about how to moderate fat, how much fat to add to their diet. , I’ve let go of having a ratio of protein to fat. Some people out there one-to-one or two to one fat to protein I don’t do any of that.

Another big difference now is that I’m working with a functional medicine doctor. I’m doing regular lab reviews with my clients or metabolic health panel. We get that at the beginning of their journey, and then we check it at several points during there. There’s some stuff that have come up in the labs, just general health labs that.

That, not my area of expertise. I’ve got a functional medicine doctor that I refer people to when they need a little more help with that. Some of the things are that are turns out, were things that came up in my client’s labs for years that their regular doctor just never noticed or didn’t follow up on.

We’ve had some really dramatic things we found that were otherwise just getting swept under the rug or ignored that lifesaving things for people actually that have changed for them. That’s I’m really grateful to be able to work with the functional medicine doctor that I have and have that as part of our team so that people can get, the goal is optimal health not just not dead care.

Another thing that’s changed as well over my seven-year journey is that I have multiple different programs. I’ve I fine tuned my approach with all the experience that I’ve had personally, and everyone that I’ve worked with over that time. I’ve got several different programs that are all designed to help women, a few men, but mostly women just be able to sustain this as a lifestyle that’s healthy and optimizing.

Their body, their mind, their spirits. I’ve got a starter program that all my clients go through initially. Then we’ve got an annual membership that people can join after that, to stay connected and keep learning and being supported on their journey. The other change too, that I should have put earlier than mentioning that was just just.

Intermittent fasting. Skipping meals for women or promoting fasting and women probably isn’t the best thing for their hormones. So this is something more newer in the, in this year that I’ve been learning about and exploring. I did an interview with Dr. Ruiz, one of my past podcast episodes.

Dr. Ruiz specializes in thyroid. On our interview, we talked about how women’s hormones are much more sensitive to, in frequencies of feeding and. Women’s hormones. Ideally what it’s designed for is reproduction and when nutrients or food is scarce in an environment, that’s not the ideal time to reproduce.

While that’s not everybody’s goal, that’s what being mindful of that as. Circumstances is going to help us be optimally healthy. He’s the one that’s kind kinda talking to me about the intermittent fasting, so skipping breakfast, or promoting fasting and women is going to likely cause wreck more havoc in the body, maybe affect thyroid function, just overall hormone production and function in the woman’s body, more so than it would have been.

That’s another thing that. Not encouraging women to go down to one meal a day, maybe for some of them not even doing two meals a day and not encouraging. I used to do a lot of fasting challenges and things like that. I no longer do that with my female clients to. But let go of egg fasting.

That used to be something that I would teach people is how to accelerate fat loss by doing egg fasting, which is a very high fat version of keto, eggs and butter, basically. I no longer include that in, in my teachings. Where am I going next?

This is how I see myself continuing to eat the rest of my life. This isn’t something where, you need to always be 20 grams of carbs or less. I work with my clients on looking at those metabolic health labs. When you’ve gotten to the point of metabolic health, then that may be a time when.

You can have more carbs. It shows that your body can tolerate a higher carbon take. Not everybody needs to be keto level carbs, indefinitely. That’s a very individualized personalized thing. One of the things that I work with my clients on is, so not only looking at the labs, when are you metabolically healthy?

When could your body tolerate a higher carb intake? But we’re looking at that psychology side of things. We, what foods trigger you to overeat? What foods trigger you to be food obsessed again? Cause my clients really enjoy. Not having any cravings, not being food obsessed and being able to eat mindfully and intuitively.

There’s certain foods, certain types of carbs or certain amounts of carbs, or both that turn all that back on. So we’re looking at quality of relationship with the food you’re eating. What turns the craving back on what triggers, overeating and binges. Avoiding that. Again, this journey model of let’s figure out what is sustainable for you.

Long-term. That’s really, the focus is how do we actually make this sustainable, despite whatever, when tells us about it being not sustainable. So that’s, where I see my future doing, continuing these live shows and producing the podcast, continuing to prioritize. Protein real whole foods in my life and low carb keto, occasionally, and putting out my practitioner training program.

I did a few years. I ran a alpha version of a practitioner training where I taught other healthcare providers, how to build out a program in their clinic or their practice and how to basically promote and market that. My plans in the next year or two, is to launch that on a larger scale.

I see myself perhaps doing some teaching at local schools, colleges, and. Going more between Phoenix area and Seattle area and more of this, a snowbird life perhaps, and continuing to spread the word and working with with clients and improving their health, teaching them how to do keto in a way that is psychologically sustainable, as well as physiological sustainable for them.

That is a summary of my seven year journey and where we’re going next. Next week’s show is going to be about the secrets to ending emotional eating. As I mentioned at the beginning of the show, I’m relaunching my pathway to end emotional eating program, which is focused on how do we learn to identify our feelings?

How do we have them and cope with them in healthy ways, instead of using food to numb sooth, or avoid things so that you can stay on your keto journey more easily. We’ve got an info session coming up about that. If you’re interested, if you’re struggling to stay on keto because of emotional or stress eating I encourage you to send an email to support. We’ve got this email here, Just say, I want info about ending emotional eating.

Again next week’s show is going to be on that topic. We’ll be having an info session coming up soon as well. All right. All right.

This show has been about my seven year journey on keto, happy anniversary, seven years, everyone.

Please support the show. Give us a review on your podcast platform. If you’re apple iTunes out there, give me a review. I would love to have my first review out there.

Remember, if you help us grow the show, we’ll help you shrink!.

Thank you everyone for being here today, that’s all had planned for this topic we’ll see you all next time. Thanks for being here. We’ll see you soon.

Bye now.

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Lose Weight Without Counting Calories on Keto | KCL36

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Lose Weight Without Counting Calories on Keto Diet

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!

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

Submit your questions for the podcast here


[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 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.

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