Kristie Honeycutt Sullivan :

I’m game! I got this. I got this. Okay [crosstalk 00:02:05] ready? [inaudible 00:02:06]

Carole Freeman:

We’ve got Lee-Ann Abarns, Hi, Lee-Ann. We’ve got Trisha Huntsharma. Welcome. Valerie’s a regular. Hi, Valerie. All right.

Kristie Honeycutt Sullivan :

[inaudible 00:02:19]. Okay ready, here we get it. This show isn’t for educational entertainment purposes only. It is not medical advice nor intended to diagnose, treat, cure any conditions. If you have any medical condition, illness, disease, or take any medications, please ask a medical professional. And seriously, if you do have questions or concerns related to your specific medical conditions, please contact your medical professional, which ain’t us.

Carole Freeman:

Yeah. Yay. You is gold star. You did great. Thank you so much for doing that. So we’ve got Sharon in Ontario. Yeah. Tell us where you’re joining from. We’ve got Mary. Hello, Mary. Donna. I’m not even going to try that last name, Donna. Hi, welcome everyone. I’m just starting out with a little quiz for everyone. Just for fun. This is a true or false. So give us a T or an F in the comments. The quiz question. 95% of diets fail, including Keto true or false. Go ahead and just request and join us in the comments there. Peggy. Hello, Peggy. I’m guessing we’ve got a lot of Kristy fans that are here today, are these people you recognize?

Kristie Honeycutt Sullivan :

These are my people. Yeah, we cook together this afternoon.

Carole Freeman:

Oh, that’s so great. We’ve got a Pam for Michigan and Donna from Missouri, Missoura. Is that insulting if I try to pretend like I know how to say that accent? All right. We’re getting lots of T’s in here. True, true, true. I think we have all those trues. We’ll hang tight and we’ll actually answer that. And in our teaching segment here, so we’ve got Pam from Florida. What’s this adorable little puppy’s name?

Kristie Honeycutt Sullivan :

This is Banjo. Banjo is joining us. This is Banjo. And Winston is right here at my leg. They have to do their little cameo thing. So, [crosstalk 00:04:22]

Carole Freeman:

Awesome. Winston I’ve heard of, but Banjo. Is Banjo new?

Kristie Honeycutt Sullivan :

No. Banjo is a old guy. Banjo is just, he’s yapper. He is so funny. He’s usually very shy, but he is like right up here [crosstalk 00:04:38].

Carole Freeman:

He’s face, he is adorable. Oh, hi Banjo.

Kristie Honeycutt Sullivan :

He’s ears [crosstalk 00:04:44] If he’ll do that. There he goes. One ear is always down and one ear is always up. So anyway, so sorry about that. He just like came up here. He was, let me get in your lap. Yeah.

Carole Freeman:

I bet, its cause he normally can’t be on camera when you’re cooking. So he’s like it’s my time, you guys got finished with that. So got Mary in Maryland and Linda from South Carolina.

Carole Freeman:

Excellent, love it. Love it. Keep interacting everybody. We love that you’re here. So, next up we’re just like a personal check-in part of the show before we get to the topics. So today’s topic. The show today is going to be about my teaching segment is going to be about part one of a three-part series. I’m doing about how to lose weight and actually keep it off on Keto specific. But before we get into that, I’m going to share a little bit, and then I’m going to have Kristie share a little bit. I know a lot of you know her, but also there’s going to be other people that don’t know who she is. I’m going to have her share a little bit more about who she is and her Keto story and all that. But I’m so excited because podcast, your Keto Chat LIVE, which you’re watching, listening to right now, we’ve been slowly moving up the charts each week.

Carole Freeman:

And of you that are regular viewers, listeners know that we’ve been charting in Greece in the nutrition category, which I just love the synergy of a high-fat Keto or a diet that’s rumored to be high in fat is trending in Greece. I love that. We love our Greece, Greek, viewers, listeners, and we’re currently ranked 59 out of all the podcasts in, in Greece and nutrition. So, that’s exciting. And this week I got notified that we have a brand new chart that we’re on in nutrition, in a different location, a different country, and it’s even higher than what we’ve been charting in Greece. And so I’m just going to tease that and let you all make guesses about which country that we’re newly charting. This show is charting there. So throw out your guesses of which country and I’ll reveal it later. But now I want to chat with Christie a little more here. Let’s get to know our guest co-hosts for those of you that don’t know Cooking Kita with Kristie. So who the heck are you lady? Why did I want you on here?

Kristie Honeycutt Sullivan :

I don’t know who the heck am I? So, it’s so interesting. Cause I get asked this question, let me put Banjo down. One of the things that it’s so interesting cause you had before I retired from higher ed and people say, what do you do? Or who are you? That was easy to answer like [inaudible 00:07:30] in research. And I have a PhD in ed research and policy analysis. But nowadays the worst question, the question I hate is my, when I meet new people who don’t know who I am and they ask, what do you do? It’s such a hard question. And I mean, it really is because what do I do? And I mean, I create recipes, I write books, but with anything, this is my title. See what you think about this girl? And you know, my story I’m the fat girl.

Kristie Honeycutt Sullivan :

I mean, think about that. I am the fat girl. It is my history. It is my story. And that don’t mean that in a derogatory way at all, but that is my identity. And that is who I am and why I do what I do and what the reason I say fat girl, I’m not calling myself out. Like I said, I don’t mean a derogatory way at all that, but it is that experience that I bring to try to help other people. You know, I’ve struggled with weight since I was three years old. And your topic tonight so resonates with me and you asked the question true or false 95% of people, struggle with weight gain. And, and it’s so absolutely true. I mean, I’ve probably lost, 800 pounds in my lifetime because you lose it and you gain it and you lose it and you gain it.

Kristie Honeycutt Sullivan :

And why is that? And, and you’re going to talk about that from your perspective, but it’s not because anybody wants to be overweight. I mean, the hardest thing I’ve ever been in my life is overweight. But when I say I’m the fat girl, a lot of what I do and helping other people now, it is because of my experiences because of what I’ve been through. And it’s one thing for a skinny expert to tell you, and you have a story too, but it’s one thing for a skinny expert to tell you, there are all these people in this space and medical professionals and whomever who, they’ll say ‘I lost a ton of weight. I lost 30 pounds’, girlfriend that is not a ton of weight. Like those of us who have been overweight or obese 30 pounds. Really, are you kidding me?

Kristie Honeycutt Sullivan :

But to me, there’s no state credential. There’s no state cred. If you really want to talk to somebody about the struggle of being overweight or obese, the let’s talk about, needing to lose 50, 60, 75, a hundred plus pounds. That’s where I think it becomes a chronic issue, but chronic concern, it’s not vanity weight. It truly is their underlying conditions. And so a lot of the work I do now, when I say work, a lot of what I do is framed by those experiences. If you don’t know me, but every weight, my entire life found Keto lost about a hundred, 120 pounds, started a YouTube channel to help people. Not because I ever think I’d like to, to be a YouTube star. Like that was never it. I started teaching classes for free people couldn’t be there. So, I started doing videos and all of a sudden stranger’s started following me.

Kristie Honeycutt Sullivan :

And this was really before it was kind of a thing to do keto or even have YouTube. And then, people begged me to do a book. They’re like, Hey, your YouTube channel is great, but we want to a recipe at 30,000 followers at the time, which was not very many looking back, but I did a book. What, number one on Amazon. I had publishers calling me three publishers. I’m working a full-time job. I’m sitting in a meeting trying to conduct this meeting. I’ve got publishers calling. I’m like, what the heck? I’m busy. [inaudible 00:11:11] This is a mom in anyway. And so five books later, I’ve done five books. I finally left that full-time job and working on a six book. And now I have, I just started a cooking community because I am convinced that a big part of this, especially the sustainability and the long-term success is learning how to be different, right?

Kristie Honeycutt Sullivan :

Learning how to cook, figuring out the food. And I had been on a diet and deprived and hungry all of my life. And you don’t have to be deprived and hungry, but you have to learn how to do that. And it is a huge, huge shift and girlfriend, [inaudible 00:11:56] later. I can talk about, oh, all the time, because I think our biggest enemy, and one of the biggest struggles for sustainability is making it fit and our very, very, very busy lifestyle. And we’re convinced that we don’t have the time or the resources to do it. So anyway, so yeah. So when I say I’m the fat girl, I don’t mean that in a negative way. I mean, that is who I am in terms of being able to help and frame my experience to help other people.

Carole Freeman:

I love it. Kathy saying that is so inspirational. So true. That’s perfect. Kristy. You said, I don’t know how to explain who I am, but actually that was, it’s longer than just a short title, but it was perfect. Love it. We’ve got some people making some guesses about, so I did a teaser for those of you just joining about where Keto Chat LIVE is, is our newest chart, topping location. So we’ve got guesses for Australia, UK, and Germany. However, nobody’s got it yet. So keep guessing I will reveal it later in the show if nobody gets it. So keep guessing, we’re number 19 in nutrition in this country. I said, we’ve been trending in Greece, currently charting at number 59 in Greece and all nutrition podcasts there and this new location where number 19 in nutrition podcasts in this country. So I’ll just give it at that. We’ve got some more guesses of… Trisha says Italy. So does Sharon, Kathy’s France and Belgium. Good guesses we’re not there yet. So and oh, Susan’s here from Chicago. Welcome Susan. So glad you made it.

Carole Freeman:

Excellent. So just as a… For those of you that are regular viewers here, know that I always like to give just a little bit of a, one of my client success stories just because I know how inspirational it is for people to hear other people that are being successful. I send a newsletter out every single week and I’ve got a bunch of different categories and I track which ones that people click on. And by far and away, like two to three times, all the other content that I’ve got on there, people click on the success story. So I know people love it. I know early in my journey, that was something that I really… I want to read about people that are succeeding because it gives me hope that it can as well. So I just wanted to share my client. Holly has been with me about seven weeks now, and she is somebody that I’m working one-on-one with most of my clients I work with in a group setting.

Carole Freeman:

But once in a while, I’ve got somebody that works with me at a more intimate level. And so it’s really… I love it because she’s brand new to Keto and, seven weeks in, of working with me and she was yesterday, she was wondering ‘am I losing weight fast enough? Is there something we could do to make it faster?’ I’m not sure if this is normal or not, but in seven weeks she’s lost 22 pounds. And so Kristie will know that, Nope, Holly, you’re doing fantastic. I had to tell her, in fact, that’s like, you know, greater weight loss speed than average. And so, and actually there’s some detriment to trying to speed it up as far as like slowing your metabolism down even more. So I told her, we’re not going to change anything, keep doing what you’re doing.

Carole Freeman:

You’re doing fantastic. And, and also acknowledging, I’m sure you’ve seen this Kristie where once people find how effective Keto is, they want all the weight off overnight. Right? And they also assume that everyone else is literally losing 30 pounds a day. So why isn’t it happening faster for me? And part of the theme of the show today is going to be about, we really need to embrace that, it takes a long-term approach to fix a lifelong weight issue. You shared Kristy about how you’ve been overweight since you were three years old and this isn’t just going to go away for any of us. And we have to lean into and accept the fact that a long-term fix means we have to make a long-term change. So Holly’s doing great. And also I’m helping her move through that mindset of, this is not a quick fix, got to buckle in and enjoy for the longterm.

Kristie Honeycutt Sullivan :

Congratulations, Holly guys. Fantastic.

Carole Freeman:

Yeah. We’re getting some wows from Donna and Cathy. Thanks for cheering for her success. I love that. I remember… So I know sometimes people get jealous when they hear people having success. Right? And maybe if they’re struggling and then they’ll say, ‘oh man, I hate her for that it’s so easy for her’. And I love to take the outlook that I learned from, I think it’s Gabrielle Bernstein. She shared in one of her books about how she was struggling with infertility and how every time she saw a mom with a baby, she got angry and upset and felt like that’s so unfair. Why can’t I have that as well? Until she made a shift. And she decided that when she saw a mom with a baby, that she would take that as a sign and a symbol that that was coming for her as well. So that way she could embrace and celebrate the success that somebody else has had and then use it to make her feel good and leaning into gratitude as well.

Carole Freeman:

So, I love seeing the people that are, saying how awesome it is and either saying awesome as well. So celebrate everyone else’s success and take it as a sign that that’s coming for you as well too. So, you see that [crosstalk 00:17:36] overnight. Like I want it all fixed. I don’t want it to be this a problem anymore.

Kristie Honeycutt Sullivan :

I do and actually we’re in my Facebook group about Suzy Sunshine, because it’s one of those things you have comparison as if he’s a thief of joy and rejoined pretty well. Right? We get a new car and we’re happy driving our little Honda accord. And then, the guy next door gets a new Tesler or a new Porsche. And you’re like, oh, wait a moment mine doesn’t look so good anymore. But I think that there’s so many things had to remember, especially with weight loss, you don’t know if that person’s doing it, you don’t know how much weight that person had to lose. There’s so many factors. You know, some people age is a huge factor. Hormones are a huge factor. Some people have thyroid issues. It’s your pace, it’s your body and your head. Banjo my little dog up on my lap.

Kristie Honeycutt Sullivan :

Just a little bit. [inaudible 00:18:31] . Banjo is 10 pounds. He’s a, Morkie, he’s a cross between a Maltese and a Yorkshire terrorist. So, and he’s 10 pounds and you take Banjo to the vet. And I swear to you ever since we’ve ever had Banjo, you fix his food and he eats what he wants. And if he’s not hungry, he doesn’t eat and you can leave his food out 24 hours a day and he will eat when he wants to eat. Then we’ve got Winston. And if you follow me on social media at all, you have seen Winston. Winston has never met a morsel of food that he does not want to devour eat immediately. He is my soul dog, always hungry. And you cannot put any food out like Winston swear to you three weeks ago, Winston crawled up on our table. How he got up, [inaudible 00:19:28]

Carole Freeman:

I remember seeing the story on Facebook.

Kristie Honeycutt Sullivan :

Yes. He ate one and a half pork tenderloins that were left. The whole tenderloin. And we didn’t know he had eaten it. So we fed him dinner and he hadn’t eaten. So here are these two dogs. One’s always hungry. One just in least hunger. We take them to the vet and we get from the vet and Banjo’s a perfect size. He’s just the perfect weight and that the vet so proud of him and Winston on the other hand, they’re like this dog is 40 pounds overweight. The vet wanted us to drive him to Raleigh and hour and a half, put him on a treadmill in a poll. [crosstalk 00:20:10] . Exercise. as yes. And they wanted to spit Winston a diet. And I was like, oh my gosh, but it’s, it’s so true. And then you have to remember, okay, Winston’s 110 pounds. Kathy Winston is my [inaudible 00:20:27].

Kristie Honeycutt Sullivan :

When they’re built differently, they are different creditors and you cannot compare the two. And I always think about that, are sleek greyhounds. And then there there’s Winston there, the Springers that are chubbier and even, think about trees. You’ve got really graceful tall pine trees. Right? And then you’ve got short squat, scrubby Oaks. I mean, there’s a very different thing in the way that we’re made. And I think that’s one of the hardest things to accept. I mean, you can lose weight and you can change your body composition. But this is hard for me. I am five foot, nothing. I don’t care how tall I want to be without heels. I am always going to be fat, but nothing. And I can like hate that. I can hate my body. I can resent it. I can look at people who are five, seven and five, two and legs for days. And I can be jealous, but where is that going to get me?

Carole Freeman:

Right. Just unhappiness. Yeah. So great.

Kristie Honeycutt Sullivan :

Sorry. I took us a little bit [crosstalk 00:21:32]

Carole Freeman:

I love it. Perfect. I told her before the show that like, please take me on meandering stories. Interrupt. The fun of this show is actually, the interaction between the two of us, we’re going to deliver lots of goodies and information and things that are really helpful. But also this is about relationship, us interacting. And everyone else here watching the show as well too. And I see those of you just joining. I see other people are guessing, so we have a little teaser going right now. People are guessing which country is Keto Chat LIVE this podcast currently number 19 in nutrition podcasts. So nobody’s got it yet. So we’ve got a lot of Canada guesses here from both Mary and Lisa, Lisa also guests, Iceland, Philippines, Guam. Good guesses. Nobody’s got it yet. So we’ll keep it open until somebody gets it. Finland. As another guest Kathy had, I don’t know how many countries there are on the world, but we may [crosstalk 00:22:31] we’ve got Russia, Japan and Norway. Good guesses, good guesses. Keep going. Nobody’s got it yet [crosstalk 00:22:37]. It’s not Mexico either. I even made sure.

Carole Freeman:

So Christie and I actually behind the scenes have like a shared document that we’re like for the outline for notes. But I actually, I decided on, I didn’t put the answer in there so she wouldn’t even know. So she doesn’t even know what it is.

Kristie Honeycutt Sullivan :

I don’t know. She won’t tell me, but I do think going back to that comparison thing, I do, I have seen people who have given up because they say, and this kills me. I’ve only lost 10 pounds and then how smart. And so I’m just giving up and I want to, just reach in a screen and just shake them and say, okay, like how much weight would you have lost if you hadn’t been doing this? Let’s think that girlfriend to what you were doing before you started doing this, maybe this isn’t fast enough. But if you get back to eating cabbage, what happens? How much weight are you going to lose then? I mean, there’s that little bit of a reality thing. Can you send their psyche? What is that mindset that says I’m not losing fast enough? So I’m going to give up. I’m not making money fast enough. So I’m going to quit my job. Well, how much money I get paid then me? Why is that? What’s the rush now?

Carole Freeman:

So true. and I often even take that one step further and tell them, if you weren’t doing this, how much weight would you have gained in the same amount of time? So not only the 10 pounds, but you also can discount the way you didn’t gain as well. So maybe that’s equivalent of 15 pounds, net loss. So Kathy’s got a wish that the medical community would realize the benefits of Keto. We’re slowly getting there, but you’re right. It’s it takes, it takes 50 to a hundred years to turn a cruise ship around. That’s been going the wrong direction for 50 years and it, we’re seeing more of it changing, but it’s, it’s very slow. You’re right. So, all right, should we get into the meat of the meat of the topic? I mean, it’s all, we’re all talking about the topic, but my official outline of what I had, part one of three today, everyone, thanks for being here for how to lose weight and keep it off on Keto.

Carole Freeman:

Now, just a little bit of background about like why this topic, how I came to research this topic and what I’m going to share with you today. And for those of you that don’t know me, I have a undergrad in nutrition. I have a master’s degree in nutrition and in clinical health psychology, I’m also trained in clinical hypnotherapy. I’ve been doing keto myself for more than six and a half years. And also then doing that clinically with my clients, virtually all over the world for about six years now. And I’m really passionate about the intersection of doing nutrition in a way that addresses the psychology of cravings, appetite, regulation, and long-term behavior change. So that’s where I, where I nerd out and I love, and I’m always researching, how is it that I can better help my clients get the results that they want, both short-term but also make those sustainable ones.

Carole Freeman:

So that’s just a little short, a story of my background a little bit and where, where my sparkly specialty is there. So keep making the guesses you all are getting good guesses, but nobody’s got it yet. So keep going. I’ll let you keep throwing in there. Cause I love the interaction here. But so I said, I’ve been helping my clients for over six years now. And I noticed patterns in the people that were actually be able to be successful. Long-term right. So like Christie set up top of this show that part of this is learning to be different than everybody else. So also like what Kathy said about how she wishes the medical community would realize the benefits of keto. We’re still living in a society where most people think that keto’s weird, it’s a fad.

Carole Freeman:

It’s there’s even a lot of articles you can find about how it’s not healthy for you and it’s dangerous and all of these garbage myths. And so we are we’re our odd ducks in a lot of sense. And so I noticed the people that were able to be long-term successful that of my clients. They had specific things in common, the ones that… But I also found that the ones that didn’t get the longterm support mostly.

 

Carole Freeman:

Ones that didn’t get the long term support, most of them would fall off the wagon and I never want that for anyone. Then they would often reach out to me a year or two later, really embarrassed that they’d gained the weight back and more, and they’d fallen off Keto, but they’d had such good results with it. They felt so good. They enjoyed the food so much that they wanted to be able to get back on track. So that’s one of the things I’ve noticed in the six plus years of doing this myself. And then over the last couple of years, I’ve started to notice that so keto kind of came like there was a big wave of maybe five or six years ago, Christie, as that kind of like when it started to get hugely popular. And I’ve noticed over the last couple of years that there’s specific keto influencers that are on Instagram and on YouTube they’re starting to come forward and kind of confessing that things are slipping for them.

Carole Freeman:

They’re starting to regain the weight. And so to answer the quiz earlier, 95% of diets fail including Keto. Unfortunately it is true. I don’t want to make everybody feel that we might as well just give up. Now I’m here to actually share, like you can succeed, right? You can be a 5%, but it means you’ve got to have some very specific strategies in place and support in order to make it last. So let’s see. Linda says, great. How do we stop the thinking that we are missing the food or a taste not craving? So I know that’s Christie’s expertise is helping you tasty Keto. That helps you maintain your lifestyle too. So you don’t have to feel deprived. Thailand, Sweden, Turkey, Chili, India. Good guesses, Switzerland, not there yet. So keep going everybody. How many countries are in the world? I don’t know, but 182 or Bosnia.

Kristie Honeycutt Sullivan :

I mean Bosnia

Carole Freeman:

Bosnia or is that a city? This is geography, not a geography class. I grew up in Oregon. Terrible geography teachings.

Kristie Honeycutt Sullivan :

So I have a question. I want to go back to something you said, and you were talk. The whole idea of like the tasty thing or whatever. I think one of the things that happens too, it’s such a delicate balance because you’re right. My whole thing is like, you don’t have to be deprived. You don’t have to be deprived. What has happened for me personally, and I’ve tried to be very transparent about this. The things that I did that I ate, that I enjoyed to lose over a hundred pounds. Eventually I’m doing those same things and I’m not losing weight and I’m still gaining weight. And so it’s like, oh my gosh, I’ve got a keto harder. Like I’m out here, I’m on video.

Kristie Honeycutt Sullivan :

I’m like writing books, I’m doing selfies. It’s terrifying because people are going to think I’m in my closet, eating Oreo cookies. And you know that you are not in your closet, eating Oreo cookies, you know that you’re doing everything you’ve done previously. You’re doing everything that you’re telling other people to do, but there’s this panic it’s like, and you go back to, and this is so important from psychologically when I, so when I started keto in all my life, it’s always been what’s wrong with me? What the heck is wrong with me? You know, because you see people and I grew up with cousins and they would eat more than I did. And they weighed less than I did never had a weight issue. So you spend your entire life, what is wrongly?

Kristie Honeycutt Sullivan :

And so they, and you find keto and you’re like, oh, I was eating their own things. This is easy. Pass the bacon. And so you think, okay, I found the holy grail and then four years later, you’re still eating the bacon. And you’re like, my pants getting tight. What’s going on? I’m doing the same things I did. And so I think that’s huge, but let me go back. There’s a delicate balance there between because it’s very easy to overeat keto foods. They’re highly palatable.

Carole Freeman:

Yeah.

Kristie Honeycutt Sullivan :

Because they’re high fat. Right. And so then when I started looking at what I was eating, I was like, oh my gosh, I’m eating, you know, 40 grams of protein in a day and 190 grams of fat in a day. And that kind of slowly happened because again, I think you become more hypo, but there’s this balance between it needs to be healthy.

Kristie Honeycutt Sullivan :

It needs to be nutritionally, dense food, but it needs to be enjoyable. And I also think that for some of us, I think, and I really would love your thoughts on this. I think we have down on the joy part and that’s really hard for me, but when you’re morbidly obese and for me, especially with mobility issues before I lost so much weight, I couldn’t do things. So the one thing I could enjoy was cooking and eating. Yeah. Yeah. And I could love, I could love other people that way. And so I think there’s also this whole, I remember my husband saying one time, food’s not fun anymore, but when food is your fun and your primary sense of fun, maybe again, I want your thoughts, but maybe part of that long term, sustainability is replacing food as entertainment and joy. Not that you can’t still enjoy food, but trying to replace it. I don’t know. Am I crazy?

Carole Freeman:

No, that’s absolutely. Absolutely. You’re right. It is a delicate balance and you know, little bit of what, what I had planned for talking about today will go into this. That’s why it’s a three part series, because it can’t cover it all in one show. And I’m so far, I’m not doing Joe Rogan length podcast where he does like a three hour thing. But maybe someday, actually last week I think we ran like an hour and a half or last episode. It was like an hour and a half. It was like, we just talked for a while. I’m going to indulge someone here. So Sharon is asking if I could give a hint. So again, if those of you are just joining, this podcast, keto chat live is trending in a new location, in a new country.

Carole Freeman:

Number 19 on the nutrition podcast charts There. I’ll give you the hint right now that it’s in the Northern Hemisphere. So I’m going to give little hint. I don’t want to give it away yet because I want to keep everyone having fun here. So then Joe Lou is saying that replacing the idea of food is a way to soothe emotions. Yeah. Yeah. So there is a lot to unpack here. Some of the things that I’ll talk about in a little bit, as far as like what is it that makes us start to regain the weight? This is going to kind of fit in there too. So good insights here already that are happening. So there’s, and then this isn’t one, I’ll just throw this in here. Right here too Christie, because I’m always, I never read fiction books.

Carole Freeman:

I love learning more about the brain and nutrition. So the last book that I read was Dopamine Nation. This fits with what you’re talking about, how maybe we need to pair back the pleasure, the joy a little bit, the book I, because I love nerding out on neurochemistry of the brain and what causes cravings and appetite and obsession and addiction. We had somebody earlier, I can’t remember who, but they said that I’m a food, I identify as a food addict. Dopamine Nation is so true because we live in a time where we’ve been trained now, like for those that are us of older Christie and I brought the same age that we’re…

Kristie Honeycutt Sullivan :

You’re way younger than I am. But thank you.

Carole Freeman:

But I, well, I turned 50 last November. We’re closer than you than you think probably.

Kristie Honeycutt Sullivan :

oh you look a lot younger than I am.

Carole Freeman:

High fat glow. Right? The last probably like especially 10 years of our life, maybe even 20 years now where we just been conditioned that everything is instant gratification, right? Everything is at our fingertips and this fits with my recommendations I’ll chat about in a little bit, but we’re conditioned that any urge we have. Anything of not feeling, and this fits with who was talking about the emotional eating as well, Joe Lou, we’re trained that even if we have the slight little bit of discomfort, slight little dip in happiness, that food will immediate lift, lift us up. As well as checking our phone every two seconds or email or turning the TV on or ordering Uber eats. We don’t even have to leave our house to go through the drive through anymore.

Carole Freeman:

Every which way. Right? Like everything now is instant gratification. And so what happens, I’ll just summarize the book because I loved it so much. She talked about so in our brain, so dopamine is our learning chemical and it’s also what causes us to crave and want things. And every time we do something that’s rewarding in our brain, we get a little dopamine reward. Part of our brain that codes for dopamine also overlaps with our pain center in our brain. And so it turns out that those two are two sides of a Teeter totter. And so every time that we do something and our body always seeks to reach homeostasis. So whatever we do that offsets that Teeter totter, our will release, I’m trying to get my hands in the way that you see it, whatever we do that will give us a dopamine hit.

Carole Freeman:

It actually counteracts our neuro chemicals in our brain, counteracts it by increasing pain. It ends up swinging back and forth. So we’re in pain. So we want something that makes us feel better. So then we get the bigger swings and it just perpetuates us, for those of us that are here, I know all of us have this in common that we’ve learned that food is really, really effective at giving us a little pleasure in our brain. It’s quick and easy. It’s everywhere. And it’s at our ready. It’s so easy. So you’re absolutely right. And so part of the key, so the lady who wrote this book was Dr. Lemke and she’s a psychiatrist and works with addiction. And so what she’s found is that part of the solution you’re right.

Carole Freeman:

We have to pull back on the joy. We have to have a little bit of distress tolerance. Humans are not, we don’t thrive where we’re constantly given everything we want and given pleasure at everything we want. Right? So those of us that are parents, we can identify with this, right? So you know that if you give your child every single thing they want and, imagine taking it into the grocery store or to the toy store and everything they wanted, you bought for them and gave it to them. And then the next time you go to the toy store, they’re going to want even more and they’re going to be unhappy. They’re going to be crying more. They’re going to be having tantrums. And so we know as parents, we have to set boundaries. We have to. We know that giving them every single thing that they want, isn’t good for them.

Carole Freeman:

And so we have to parent ourselves the same way. And so we actually have to do less. Dopamine hits, less rewarding, less giving into everything we want actually creates more of a balance and less pain overall. And so then she also said that one of the ways that we can naturally boost our dopamine without turning towards food to do that, is that lean into the pain side, do something hard and a little bit painful that will naturally boost our dopamine really fascinating stuff. So think about like people that get into really intense exercise, that’s physically kind of hard and painful for them. I know. She’s, don’t worry. I got lots of examples that made me…

Kristie Honeycutt Sullivan :

Give me something else hard and painful.

Carole Freeman:

Where’s my, where’s my list of, I came up with a list the other day for my clients. Let me, let me find it really quickly.

Kristie Honeycutt Sullivan :

So let’s be reasonable.

Carole Freeman:

Yeah. Okay. So deep tissue massage, right? It’s painful when you’re getting it. But afterwards you feel so much better acupuncture, cupping. If anybody’s ever done that, like is a technique where they actually physically cause bruises over your body and that in lifts your dopamine and endorphins, did I say acupuncture? Rolfing is another body where type of thing, that’s really intense and really deep tissue rolfing, roughing. Somebody will know about it.

Kristie Honeycutt Sullivan :

I don’t get that much.

Carole Freeman:

And you know, wait, so there’s lots of things in the physical movement area like weight training. Not for everybody, but like running and hiking rollercoasters. So this is why some people like those really intense, scary things, because on the other side of it, they feel really intense. You could do things like a cold shower. So maybe that is challenging yourself to one minute, end your shower with cold water. Christie’s like, I don’t like anything with painful.

Kristie Honeycutt Sullivan :

Yes. Water boarding on your list. Yeah.

Carole Freeman:

Yes. That would be definitely one that would boost your dopamines afterwards.

Kristie Honeycutt Sullivan :

What about cleaning the toilet?

Carole Freeman:

Well, is it hard? Is it physically hard? I don’t know that that one would fit. Maybe you don’t like it, but it’s not…

Kristie Honeycutt Sullivan :

Maybe you haven’t seen my teen boys toilet. I don’t.

Carole Freeman:

If you, if you had to scrub so hard that your are so by the end of it, probably.

Kristie Honeycutt Sullivan :

It can’t be, it’s not just psychologically hard. It has to be physically hard. Okay.

Carole Freeman:

Yeah. And it can’t, so here’s a couple other categories that maybe I can get you on board with as well. But this is partly like why we enjoy sad movies, like dramas that make us cry. It’s painful. And then afterwards we feel better. Sad music. So music that like touches us in a way that we cry while we’re listening to it. Okay. So these are all, there’s something for everybody here I promise. And then another category is then is going to be like creative outlets, like hobbies and things that we have that are all engrossing, they’re hard. There’s something that’s difficult for us to learn how to do so we’re doing it. We’re feeling a little frustrated. Like why can’t I figure out how to do this? And we’re all consumed and engrossed in doing that at the time. And we don’t have any moment to even think about food or anything like that. So let me know.

Kristie Honeycutt Sullivan :

Yeah, I can do that one. I’ll sign it for that one. That one.

Carole Freeman:

But also knowing that like leaning in and doing something that is hard, physically hard and maybe a little painful will end up reducing your cravings and desire to use food, to artificially increase your dopamine.

Kristie Honeycutt Sullivan :

What about gardening? Like if we get out and garden, like dig in the dirt and it

Carole Freeman:

Could be, but it depends on if that’s something that’s physically very, very difficult for you to do. So there’s a difference between like what things that are joyous. Those are not things that are pressing on the pain side of this. Okay. So there is a place for things that make us feel good, like walking and stress reduction and those kind of things, getting a pedicure, taking a hot bath, but that’s not on this category of pressing on the pain side to increase our dopamine level. So I’ll let it ruminate a little bit more too. And if you’re interested,

Kristie Honeycutt Sullivan :

Yeah. I’m going to have to think on that. It sounds a little masochistic.

Carole Freeman:

But it explains like why some people can get so obsessed with those type of things because they have leaned into that and they feel so good after they’re done with it. So, yeah.

Kristie Honeycutt Sullivan :

Yeah. That’s true. I guess people come exercise junkies and it’s not me.

Carole Freeman:

Yeah. Yeah. That was a fun little side trip. So yeah. And Joe Lou she’s been rolfed. I never know how to say it exactly. Right. So she knows what that is. Basically. Just think it’s like really intense massage where they’re doing some deep tissue work it’s, from what I understand, it’s pretty painful to have it done, but ends up being Joe Lou, share your experience with us, like afterwards, did you feel like really good and a lot better maybe a day or two later or something. All right. Yeah. So no, Christie’s like, oh man, what did I sign up for here?

Kristie Honeycutt Sullivan :

I don’t know. I’m going to have to get this book, but I don’t know. I don’t know if that’s healthy.

Carole Freeman:

That’s, but you kind of like kind of had already figured this out a little bit where you said like, maybe we have to pull back a little bit on the joy and using food as our whole source of it. Right. Like, so we can kind of all realize that like if we give into every single whim and give into every craving that in the end, it causes more distress than it does joy in our life. So it’s along those lines a little further.

Kristie Honeycutt Sullivan :

Yeah. But I also think for me, I remember because food was one of those few things I really enjoyed. I mean because you become somewhat socially isolated. I mean I had back issues. I wasn’t happy and that framed some of my relationships with others. But I think one of the things too, for me, after I lost so much 20 the holidays came like all of a sudden going to a party wasn’t about the buffet. Yeah. Like I would really enjoy talking and I was doing things so intentionally avoid the food. I was doing things to intentionally avoid dessert. And so I would like, maybe this is a pain point. I don’t know, but I would help clear the dishes I’d wash up dishes or I would intentionally just get a coffee and sit with people and again, get physically far away from the desserts.

Kristie Honeycutt Sullivan :

I actually started really looking forward to catching up with extended family or talking to people. And before I just, if I was in a party or whatever, I’d be so preoccupied with the food, and what was I going to eat? And could I get back in line? And would people notice if I picked up five pieces of meatballs or whatever. I mean I could actually go to a party and never even eat the food. And if I wasn’t hungry and I eat before. And so if you’re not focused on the food, you’re able to kind of break that addiction and not focus on that. What can you focus on? Say guess for me it what’s, isn’t replacing pleasure with pain. They’re replacing pleasure with different pleasures with acceptable pleasures. If that makes sense. It’s a little different.

Carole Freeman:

Yeah, absolutely. Yeah. Well, and to clarify too the whole pressing on the pain sign, isn’t isn’t about replacing something that was pleasurable with pain. It’s more of a balance. Well, it’s doing something a little bit difficult and painful that prophylactically boosts your endorphins end dopamine. So that then you don’t have cravings the rest of the day or your cravings are much less. So that’s the theory is that you do this because then it makes everything else easier going forward. So little bit of pain, a lot of gain from it. So yeah. Oh, so here’s Joe Lou sharing about her rolfing. So very painful. It releases emotional memory stored in the body over a course of 12 sessions. You release a lot of emotional history. I recommend you see a counselor simultaneously to process things. Yes. Yes. So definitely really pressing into the pain, but releasing so much from the body and then correct me if I’m wrong, but I’m sure that in the end you feel so much freer.

Carole Freeman:

And like there was a lot of positive that came out of it. I can imagine that you wouldn’t have endured 12 sessions of it. Entire session on its own holiday party strategy. Yes. Yes. I think that’s what Christie’s working on with her membership right now, too. Well, so up next, I just want to cover some of the myths that people believe about, about keto and dieting and weight loss, and then I’m going to go into some truths and then actually my recommendations too. So and then Kathy, Kathy guessed Greece for, so those of you that are just joining, I’m having everybody guess where Keto Chat Live, this podcast that you’re currently listening to where we’re charting number 19 in the world. So Greece is actually the place that we have been charting most of the time this show’s been out.

Carole Freeman:

So this is episode, I think 22 or 23, whichever one, but Greece is actually where we’ve been charting up until recently. And that we’re currently 50. I just looked at that. Was it 50, 59? We are charting in Greece, 59 in the nutrition podcast. But this is another place where we’re now number 19 in nutrition podcast. So I gave the hint that it’s in the Northern hemisphere. I’ll give another hint it’s in Europe. So I’ll give that as well. So, but now I want to do so just some myths. So as I talk about these give me a why or a yes, in the comments, if this is something that you’ve believed in the past, and maybe even as something that you kind of, oh my gosh, we got a winner. We got a winner. How did I ding, ding, ding, winter winner, chicken dinner, Sharon, you, I don’t know. We should have, I should have gave her a prize. I don’t know. Can you see that number 19 in Poland in nutrition. Yay.

Carole Freeman:

I guess was Europe that because she, maybe she scrolled all the other Europe guesses and she’s like, what else is left? Yay. Excellent. All right. Good job. Good job. All right. So yeah. So if you, I’m going to go through the myths that we tell ourselves. I actually think I’m going to blame the whole dieting industry in general for all these myths, because they’ve sold us this. They’ve lied to us for so long. Right? So one of the ones I’ll just write up top about keto. Keto is the best. It’s easiest diet to follow. No one will ever fail on keto. You can lose easily and keep it off forever. How many believe that one? I would say yes on that one. I believe that early on that, oh, can’t fail so easy. Never going to go back. Donna’s got a thumbs up on that one. Yep.

Carole Freeman:

And another one that I think this is probably the biggest myth that diet programs sell to us is that diets have a start and a stop and we measure their success by how much weight we lose on the diet. But totally ignore what happens after we go off the diet, right? So a diet is only as successful as it is at helping you maintain your successes and almost every diet plan out there on the planet gives you this fantasy that you get to like, no, no, no, you just do this really hard thing until you lose the weight. You know, another myth that we tell ourselves, oh my gosh, how many of you believe this one? Well, if I just lose the weight, that will motivate me to keep it off. That’s all I need to do. Just the number on the scale.

Carole Freeman:

I don’t know why last time it didn’t work, but I’m going to, I’m going to tell myself this myth again that if I get to my goal weight, I will be disciplined. And I promise I will keep it off this time. Well, look at all the why’s that we’re getting and the thumbs up for these. Yes, yes, yes. Yeah. Pam, I so agree. Which is why I hesitated before starting Keto. Tell me more about what were you, what was your hesitation there? So yeah, if you guys are just joining somebody got answer, correct. It’s Poland actually we’re number 19 and Poland and nutrition podcasts. So, but keep guessing if you like, but Poland is the right answer. Kathy saying, I hate the society measures you by number. Absolutely. Yes. We’ve got that. I get to this magic number on the scale, everything in the world and my life will be perfect and great. We add that into one of the myths as well, too, so true. So, but, the truth is, the sad truth is that 95% of diets fail including Keto.

Carole Freeman:

And so I looked at this is I went and dug into the research last year when I was designing my long term and support for my clients. And there was a meta-analysis study. Which meta-analysis, if you’re not a research nerd, it just means they basically compiled all the research that’s out there. And so this, they looked at 29 research studies on long-term weight loss. And what they found was is that more than half of the weight that was lost was regained within two years. And that within five years, 80% of the weight had been regained. And so this is looking at all different kinds of weight loss diets. So how many people feel really sad, right? Like it’s not your fault is what I want to first say. It’s not your fault that this is the truth. It’s the diets that have lied to you. And it’s because they’re missing some really key components, which I’m going to share with you here. So let’s see Marilyn Maryanne, sorry. Maryanne saying, oh goodness. I just remember to sign in. Oh, she’s just joining us. Welcome Maryanne. Pam says, I decided I wasn’t going to keep yo yo dieting and wanted to something that would continue with and not a diet. Lose weight and then stop dieting to gain more. Good. Good. Yes. Excellent. Like we talked about earlier is that you have to come to terms with the fact that if you want long term change in your body, you have to make long term change in your lifestyle and habits too. So Christie keeping my why is the best.

Kristie Honeycutt Sullivan :

Yeah. Yeah. We talk a lot about my, why. Knowing why this matters, why it’s important to you so that you it’s easier to make those decisions in the moment, for sure.

Carole Freeman:

Yeah. Yeah, yeah. So true. I that’s what I coached my clients on as well too, because the scale is one thing we need to actually have a whole big, massive why that we’re doing this. That’s more important than the scale. So Valerie sharing that when she goes off that massive migraines. So that’s one of her whys is avoiding the pain of that. Yeah. Okay. So why, why is it that all these diets fail, I’ve got three different categories to let you know of like why it’s not your fault and I’m really big on empowering. Right? So when you know the reasons for things that helps you actually make.

Carole Freeman:

Empowering, right? So, when you know the reasons for things, it helps you actually make change instead of just, “Carole gave me a meal plan. I guess I’m going to follow it.” I’m going to give you information to empower you so that you don’t have to be a statistic. You don’t have to be part of the 95% that gain even more weight than they started. So, the three different categories of: why is it that we regain the weight? One is biology. Two is our behaviors. And then, three is that we live in what’s called an obesogenic environment. Our world is designed to make us gain weight. So, I’ll dig into these a little bit more deeper, too. But biology, it turns out … Does anybody remember that study that came out a few years ago about the Biggest Loser and about how they went back and checked in on these people that, even though they maintained their diet and low calories and were exercising, what was it, up to four hours a day still, that they all started to regain the weight. So, it turns out that, unfortunately, our biology, our body, it wants to gain weight. It wants to be heavier than we are.

Kristie Honeycutt Sullivan :

That’s so rare.

Carole Freeman:

It’s a mismatch, unfortunately, because, most of the times that humans have existed, food has been pretty scarce. And so, those of us that have survived like Kristie and I, our body’s really good at storing every single morsel of food because it’s still afraid that there’s going to be a shortage of food, and we don’t live in that world anymore. Unfortunately, our biology is mismatched for that. Our body compensates, actually, so this is why those Biggest Loser people started to regain the weight even though they were doing everything right, is that, when you maintain too low of a calorie intake for too long, your metabolism slows down to prevent you from dying. And also, your hormones start to increase your appetite, right?

Carole Freeman:

Has anybody ever felt like, “Gosh, I’m doing everything right. Why am I starting to gain weight again? I’m still following keto.” Kristie shared her story earlier, too, that like, “What is going on?” You’re not crazy. Your body is unfortunately working against you. It doesn’t mean it’s hopeless, but you got to know. You’ve got to recognize this. And so, this is where you think that you’re eating the exact same amount that you are, but actually, your portions start to get a little bit bigger without you recognizing that. And also, because your metabolism has slowed down, then that’s a recipe for actually gaining weight pretty rapidly, too. So, I’ve got this. Let’s see if I can share this. I’ve got this slide. How do I … I forgot how I actually shared on here. Let’s see. Oh, Chrome tab. Here we go. Can you see that?

Carole Freeman:

Let’s see. Yep, okay. This is what research shows was that … It’s tiny, I know, right? So, the blue line, basically, the bottom of it is how long people were on a weight loss journey. And then, the left-hand side is the percentage of body weight that they lost. And so, you can see that at about five months is where … The most rapid weight loss is the first five months there. So, the red line is people that were having maintenance visits, is what they’re calling this, so, basically, followup care like longterm support. So, the people that were getting that longterm support, they lost more than the group who didn’t have that support. So, you can see, that’s at 10 months. They kept losing even more whereas, the people that weren’t getting longterm support started to regain the weight.

Carole Freeman:

And then, at 15 months you can see, even with maintenance, support, people did gain a little bit back. That’s part of that biology that’s starting to combat your weight loss. But, you can definitely see that when you didn’t have support that much more of that weight came back much sooner. I’ll have some recommendations for you. A lot of people are going to be like, “But this sounds hopeless!” All of this, I’m sharing those to let you know that you’re not crazy, that you’re doing things correctly a lot of times and your body is trying to trick you into just … This is part of what comes up, where you’re like, “Oh, just one bite,” or, “I’ve been so good for so long, and this won’t hurt,” and, slowly, slowly, it just falls off track.

Kristie Honeycutt Sullivan :

Or, conversely, you get where like, “I’ve worked so hard. This isn’t working. Forget it. It’s hopeless.” There’s this learned helpless. It’s like, “It doesn’t matter what I do.” I actually had an endocrinologist … Parts of this were helpful, but she actually said to me … I was kind of complaining like, “I can’t break through this weight or the size, this pant size.” She knew my history and she said, “Think about,” whatever my age was at the time, “You’re 50 years old. Think about what has been your weight since you were young. What has been your weight?” And, when I started thinking about like … because we all know like, “How much did I weigh when I got married? how much did I weigh when I graduated high school?”

Carole Freeman:

Right? We have weight milestones.

Kristie Honeycutt Sullivan :

Yeah, exactly. We know. We don’t remember the year, but we remembered the size dress we were wearing for this event. And, I realized that I’d spent most of my life weighing around 250 pounds. She’s like, “You’re whatever. You’re 80 pounds, less than that, or a hundred pounds, less than that. Your body is fighting to get back there. If you’ve spent most …” We did the math. “You spent 75% of your life at 250 or higher.” At one point I weighed 313 pounds. “This is normal for your body. Your body says, ‘I’m starving,'” and I’m like, “Look at me,” and she’s like, “It doesn’t matter.” It is that homeostasis that I think you talked about a little bit earlier like, “For your body, it needs to be here to be happy.” Of course, I looked at her and said, “Well, if it can learn to be 250, it can learn to be 150,” but it hadn’t done that. That’s a big part of it. If it can learn X, how do we retrain it to learn Y? But, you’re right. Other physicians, obesity experts have said to me, “Your body’s going to fight against you. It will always fight against you,” and that sucks. Let me just be really honest here.

Kristie Honeycutt Sullivan :

I hate that. I hate that, but everybody has their hard. I mean, that’s another part of this, too, is like, “Okay, well, I’m short. I’m fat. I’m short,” like these are my struggles, but there are worse things. So, that’s how I’ve come to terms with it. But no, I’d love to hear more because you’re right. Your body will fight you, and a lot of it has to do with this survival. The good news is, when we’re all hungry from the zombie apocalypse, I’m going to last forever.

Carole Freeman:

Yes, yeah. It’s those people that sometimes we say we hate them because they are not overweight. They’re going to die first because their body can’t store any fat.

Kristie Honeycutt Sullivan :

Yeah they’re gone.

Carole Freeman:

Oh, we all have pros and cons. If Kathy sharing the natural for one to become lax or complacent with their practices … and so, yeah, that’s actually part of this biology thing, is that we often just feel like we don’t even know why we go back into the carbs. We don’t even know why, like, “Why did I stop doing all these things?” Part of it is because your biology is more powerful than your willpower, best intentions, too. That part of the body part that’s trying to get you to regain the weight … the body part. The hormones and all of that are the part that talk you into being lax and complacent and stop doing that stuff. So, Kathy, say, for the zombie apocalypse, she only has to outrun one person at a time, right? Well, and shoutout … Marianne sharing too that she’s down over 100 pounds since 2009. Way to go Marianne. Keep up the good work. That’s amazing, congratulations.

Kristie Honeycutt Sullivan :

Good for you.

Carole Freeman:

The second category, like I said, there’s three different kind of reasons why 95% of diets fail. Number two categories are behaviors. Habits are hard to change. Things that we’ve done most of our life are … Think of it as like a deep groove in our brain and tires just keep falling back into that track. It takes diligence. It takes effort to change your habits, and so it’s really, really easy to just go back to what we’ve always done. One of the biggest slip-ups, one of the biggest triggers for slipping back into old habits is stress. How many of you have had something where everything’s going great on keto and then something out of nowhere super stressful crops up? And then, next thing you know, you’re back in your old carby habits and you’re like, “Wait, what happened? How did I go off the rails?” When stress comes up, our brain goes on autopilot, and the autopilot is a lot of those old carby habits, right? Habits are hard to change. Don’t give up. Keep working at it. Linda’s getting a hand raised, “Me, me …” a yes from Joni.

Kristie Honeycutt Sullivan :

This is something we talk about so, so much in the community. You’ve got to create new habits, and that’s why I ask people to do pick-two. Pick two new recipes per week. That’s what I did when I started. I realized it was summer. My kids are out of school. I realize, “Okay, school’s starting back. My kids are involved in everything known to man.” Every afternoon, there’s a practice or whatever, pick up or homework. There’s always something. And so, if I don’t get those new habits, I’m going to be back to frozen chicken tenders, and Lean Cuisines, and I did not want to go back there. So, I knew as a mom that I had those 10 meals that I always had, your spaghetti with pasta, all the high-carb things, frozen lasagna in the microwave or in the freezer all the time. I was like, “Okay, I’ve got to replace that because, if I don’t replace these habits, when life gets hard …” and life will get hard.

Carole Freeman:

Yes.

Kristie Honeycutt Sullivan :

It’s going to happen. Something’s going to be stressful. Let’s prepare now. And so, that’s a big thing we talk about in the community, like, “Pick two. Pick two things per week, two new recipes to make, and, eventually, instead of those 10 high-carb things, you’ll have 10 easy go-to meals that become a habit. And so, you know, when there ain’t nothing else, I’ma have skillet pizza or I’m going to …” whatever the thing is, whatever your list is. You’re right, absolutely. You’ve got to create those new habits.

Carole Freeman:

Yeah.

Kristie Honeycutt Sullivan :

Huge, huge.

Carole Freeman:

What’s this emoji here? Is that a workout or … Oh, that’s a wave, okay. It looked like a little hand weight like Marianne’s saying, “Keep working out,” but it’s actually … I think it’s her hand waving so that’s-

Kristie Honeycutt Sullivan :

“It’s me, me, me.”

Carole Freeman:

The final category here is that we live in an obesogenic environment. Who was asking? Kathy’s asking, “So, what is the answer to combat?” I’ll cover that too, so don’t worry. But, obesogenic just means basically pro-weight-gain. That word obesogenic just means our environment is designed to make us gain weight. There are highly palatable foods everywhere. Highly palatable, typically, that’s going to be something that’s high in fat and sweet, high in carbs and fat.

Carole Freeman:

All snack foods in your non-keto world, the reason they taste so good is that our brains love that combination. That combination makes us eat more than we would if they were separate. Imagine the experiment of, if you have a stick of butter by itself, there’s only so much of that you could eat. But, if you mix that stick of butter with almond flour and some Swerve and turn it into some delicious cookies, especially if it’s non-keto version … That was one of the things before that was like, “I can’t not eat a whole pile of these” But, each of those individual ingredients … one by themselves, you’re not going to overeat it. But, when that’s the combination together, our brain is wired to go, like, “That’s the most delicious thing,” and will eat more.

Kristie Honeycutt Sullivan :

And that … I’m raising my hand here [crosstalk 01:06:50]. That is absolutely the big issue I have with some of these care products. So Aldi’s has these cookies. They have those chocolate chip cookies that are yea big around, and, believe it or not, they’re relatively clean ingredients. When you look at them, there’s not like the chicory root fiber or whatever. But, if I have one of those bags of cookies, it becomes a single serving size. And, even if I can control the portion, if … If it’s in my cabinet, and then I can eat it every day, even once a day, every single day until the bag’s gone …

Kristie Honeycutt Sullivan :

But, if I have to make … If I have to get out the almond flour and soften the butter and get out the food processor and mix that cookie dough up and bake it in the oven and wait 45 minutes, and then I got to clean the kitchen, going back to your pain point, that’s a bit of a pain point for me. I mean, I’m going to make cookies two or three, four times a year, maybe, maybe even just twice a year when the kids ask for them. But, I can go to Aldi’s every single stinking day of the week and get my credit card, and it’s convenient. So, I absolutely think it’s a double-edged sword. While some people are like, “Oh, I’m so glad we had that option,” I’m like, “That sucks.” I don’t want that as an option because it’s too convenient. Do you see what I’m saying?

Carole Freeman:

Absolutely, and that is one of my notes here, is exactly that like that. Five or six years ago, there were very few grab-and-go keto snack junk food cookie things. Now, every possible replacement or reformer carby versions, they’ve got the keto version of that. And while arguably [crosstalk 01:08:36]

Kristie Honeycutt Sullivan :

It’s not a good thing.

Carole Freeman:

Maybe healthier for us, arguably, it also … It just contributes to overeating and us regaining the weight, unfortunately. So, I’m, with you. I wish they weren’t out there, but they’re … These food manufacturers, I’ll let you know that a lot of these keto product companies, they aren’t on our side. They’re actually started by companies that their whole goal is just to make money. The more we eat, the more money they make. I’m sure there’s some good ones out there with good intentions. I’m not going to put them all in and sweep them all under the rug here, but, most of them, their whole goal is to get us … The more we eat, the more money they make.

Kristie Honeycutt Sullivan :

I mean, look, I’ve got this. I would much rather somebody eat a bag of this because at least you’ve got some protein, and I can use some portion control. Unless this is lunch, I can use some portion control, but hand me the Aldi’s cookies and … I mean, until they’re gone. I absolutely agree. I think people get so excited, like, “Look what I found.” I’m like, “Unfind it unfind it,” because, again, it’s too convenient. It’s like having access to fruit 12 months out of the year. We talk about that from an evolutionary perspective. It used to be that berries were available in season two or three weeks from a year, and it was cyclical depending on where you lived. But now, we have the access 24/7. Anyway, same thing with the cookies. That becomes as much of a problem as a Snickers.

Carole Freeman:

I agree with Joe Lou too, is that, when it’s in the pantry, it’s the siren song. I can hear it calling my name. “I’m still in here. You should come eat me.” I have the same, same thing that happens as well. Most of the time, those things just don’t live in my house because the same thing. I will … Oh my gosh, me too. Sharon says she feels this way about nuts, very hard to control. With my clients … I don’t know, Kristie, if you ever heard of this or talk about this, the red light, yellow light, green light foods. Have you heard of that concept?

Kristie Honeycutt Sullivan :

Well, no, we do have … Yeah, go ahead, go ahead.

Carole Freeman:

There are things that could be keto-friendly, nuts, for example, pumpkin seeds, pork rinds, maybe heavy cream, even. But, there are certain things for certain people … Red light food, to me, is one that you can’t control yourself. If it’s in front of you, you will eat it all til it’s gone. Even if it’s like limited where it’s out at a party or an event or something like that, you also don’t eat it because it just makes you feel miserable and you can’t stop eating it. Yellow light things are things that maybe, if you can have portion control over it, maybe it’s something that you have in your house occasionally. You’ve got portion control, but it’s not something that, all the time, can just be out on your counter that you can have like lots and lots of control over. So, nuts kind of fall in that yellowish category for me. It’s like, once in a while, I can have those if there’s portion control, but, for most time, I don’t have them in my house because I will eat them. I will overeat them.

Kristie Honeycutt Sullivan :

No, I love that. I absolutely love that. Something we’ve had to talk about lately, this is so painfully true, is when you have a significant other or spouse or kids in the house. This lady and I were talking. Her husband, eats nuts, like a lot of nuts, and it’s not really a problem for him. He’s happy with where he is with his health and his weight, and she’s not. She’s like, “He has these nuts and I eat them,” and she was really torn because she’s like, “It’s not fair for me to be angry at him because he’s eating nuts, so he has a right to have his nuts,” but for her, it’s like, “I don’t want the nuts!” And so, one of the things that David and I do … and I actually offered her this suggestion.

Kristie Honeycutt Sullivan :

I was like, “I have said to my husband, ‘Do not break.'” because he’ll go to Sam’s Club. He’s not getting a pack of nuts. He’s getting … you know the big bins like the drum? They look like a barrel of oil, but they’re nuts. He’ll get those and bring them in the house. They sit them on the counter. What I’ve had to do is … There’s a David cabinet. Those kinds of things that Kristie has a problem with go into the David cabinet. I don’t have to lock it yet, thank goodness, but there’s something for me psychologically about that cabinet. It’s not just out of sight, out of mind, but that’s not my cabinet. I don’t know how to … It’s not right here. It’s on the other side, but it’s right here in the kitchen. I walk past it 40 times a day. But, if it’s in that cabinet, I won’t touch it.

Kristie Honeycutt Sullivan :

I won’t think about it because it’s not mine. It’s like his sock drawer in the bedroom. I’m not going in there. And so, it’s really an interesting thing. I just offer that. I said to her, “Hey, David has his drawer. I don’t go into it. Maybe that would work.” And so, she sat down and she had a really nice long conversation with her husband and he agreed to put his things, his cheese twists and his nuts or whatever … This is his cabinet and she agreed that is his cabinet, and she let me know. About a week later, she’s like, “This is working.”

Carole Freeman:

That’s good.

Kristie Honeycutt Sullivan :

“This is working,” yeah. She’s like, “I couldn’t stay out of it. When it was in a shared cabinet space, I couldn’t stay out of it.” But, that’s his cabinet and she’s like, “This is working for us.” So, I just want to offer that. Okay, Tricia says her husband has his cabinet. So yeah, if you’re in a space like that where you have to share and compromise, I don’t know, it’s odd, but it works.

Carole Freeman:

I love that, too. You’ve got to advocate for yourself and figuring out a compromise. That’s just like what makes a successful marriage, right? You’ve got to different things for different people and figuring out how you both fit. Kathy’s asking if he eats them in front of you.

Kristie Honeycutt Sullivan :

Oh my gosh, I actually wrote about this one time, my husband and ice cream, oh my gosh. I am one of those people that I’ll eat dinner, and then I am not the … I do … 90% of the time, I’m not eating again because I’m not hungry, so I will not eat again until the next day when I’m hungry. My husband, come heck or high water … and, he’s getting a lot better about it. But, sometime between 9:00 and 10:00 at night, that man will get his ice cream out of the freezer or he’ll get nuts or he’ll get bacon or something, and a lot of times it’s like he’s letting the dog out for the end of the night thing before we get to bed and he’s eating. And so, he got to this like routine where he would get his ice cream and he would sit down and he’d gets a little bowl of ice cream, a little bowl and his little spoon, and he would eat his ice cream.

Kristie Honeycutt Sullivan :

I love my husband. Everybody knows I love my husband, but he would get his spoon and he would just, “Tap, tap, tap, tap, tap,” and he would like, scrape, scrape. He could not leave. I’m not kidding. He could not leave a molecule of ice cream in this thing. I’m looking at him going, “Oh my God, it’s empty,” but he was still scraping, and I couldn’t stand it. I could not stand it. We got into this thing where it’s like I’m going to strangle him in real life. I’m going to strangle. So, I decided every time I would see him get up and head to the fridge or freezer or get his little special ice cream bowl, I would leave. I would intentionally go back into the bathroom. Kathy, he’s still alive. I’d go wash my face. I’d go call my mom, whatever. I would go. I would intentionally leave the room, and so, yeah, that’s the secret to not killing your husband. But yeah, it was when … And, he hasn’t done it, but I did write about it. I actually did write about like, “Oh my gosh, and he’d slurp, ugh, Lord,” yeah, so anyway [crosstalk 01:16:46]

Carole Freeman:

Maybe you could get him … Do you remember baby spoons that were coated in plastic or Teflon? You get him one of those so he couldn’t scrape, maybe. But, the slurping, I don’t know. You got to …

Kristie Honeycutt Sullivan :

He’ll even lick. It’s like a little bowl. He’ll even lick the bowl. I can’t even stand it. But anyway, I’m sure I do nothing annoying, right? There’s no way I ever do anything that annoys him.

Carole Freeman:

Right, right? No, yeah, it’s them. Well, so short … We’ve got factors fighting against us, big things that are fighting against us, so that’s part of what I wanted to share in this part one of this three-part series was like: it’s not your fault. There’s reasons why it’s so hard. And, we’re here to share with you strategies and developing that. So, first of all, you’ve got to recognize that, if you want to be successful with these huge obstacles in place, it takes a comprehensive longterm approach to keep the weight off. Remember that chart I showed with: people are getting longterm maintenance support. They’re much more successful at losing more weight and also keeping it off longer. Also, you have to acknowledge and come to terms with the fact that there’s no end to your healthy eating habits.The analogy I’ve come up with this is that, so, the diet industry sells us this fantasy that we just need to do a diet for four, six weeks or however long to keep the weight off, and then we get to go to maintenance. Then, we get to go back to eating the way that we were before, right? But, this is such a ridiculous lie that they’ve sold us. I know Kristie’s not a fan of exercise, but just imagine that you’re trying to get physically fit.

Carole Freeman:

Let’s say you had a goal that you wanted to be in shape, whatever that means. You know, “Okay, I’ve got to go to the gym.” Do we have the fantasy, though, that if you want to maintain that physical fitness, your ability to maybe run a mile on the treadmill or something like that, do we have the fantasy that we just do that for six weeks and then we’re fit the rest of our lives, that that will motivate us to physically stay fit just because we did it for a period of time? No, we know that’s ridiculous, that if we, if we want to change, if we want to get strong and lift weights, if we want to, train, be physically fit, we know we have to go to the gym three, four, five times a week indefinitely. We know that. That’s why we have gym memberships. So, changing our eating habits, changing our body composition, we have to have that same mentality. We have to come to terms with the fact that … That’s why Kristie has a membership as well for her cooking academy. Is that what it’s called?

Kristie Honeycutt Sullivan :

Oh, that’s a good name. It’s actually called Kristie’s Cooking Community, but I like that even better.

Carole Freeman:

That’s great, too, yeah. Well, I gave it a whole new name … no, Kristie’s Cooking community. It’s a membership because you have to make a longterm commitment to this. I have a membership for my clients as well so that they get that longterm support. So, if you want to be physically fit, you have to continue to do that. There’s no way of just short-term fixing it, and then it’s good forever, kind of like your car. You have to put gas in it frequently. You can’t just fill it up one time and then it’s good and drives forever. So, so I do have to [crosstalk 01:20:05]

Kristie Honeycutt Sullivan :

Yeah I actually-

Carole Freeman:

Go ahead.

Kristie Honeycutt Sullivan :

Go ahead.

Carole Freeman:

Oh, I was just going to go into some recommendations a little bit more, too. Some of this, I probably have hit on just rambling here, but, what … Give me your thoughts. “Community, we’re all in it together,” Yes. So true.

Kristie Honeycutt Sullivan :

Yes, absolutely. I was going to say, I’ve actually had people say to me, “I don’t want to do keto, or, I’ve heard that if you do keto, that, if you stop, you’ll just gain it back,” and I’m like, “Well, yeah, if you stop treading water, you drown.”

Carole Freeman:

Yes!

Kristie Honeycutt Sullivan :

Of course. Stop paying your light bill, they turn them off.

Carole Freeman:

Oh gosh, so true Kristie. Every time I hear that, too, I’m like, “Are you kidding me? What other diet is there that you stop it and you keep the weight off?”

Kristie Honeycutt Sullivan :

Weight Watchers didn’t even work when I was doing it, so …

Carole Freeman:

Oh, yeah. Let’s see my recommendations then …

Carole Freeman:

Let’s see. My recommendations, then. So one of those is that you need to have a long-term strategy in place before the weight starts to come back on. If you try to employ it after things are kind of going in the wrong direction, it’s much harder. Also, just acknowledging and leaning into the fact that it does take long-term support, so a community of other people.

Carole Freeman:

Just a little teaser of what’s to come in part two and three is that you need to have real people that you’re connected with in a support community. That’s one of the keys that research shows, and what I’ve seen with my clients, the ones who were most successful, you’ve got people that you’re seeing that are successful, that you hang out with.

Carole Freeman:

So the things that I found that are the most successful, my most successful clients and things that I’ve seen that they have… Again, this is a teaser of what’s coming up for part two.

Carole Freeman:

And part three of this series is that they attend a weekly group meeting. They participate in ongoing education. So you need to keep understanding what’s going on in your body and keep learning about all of this so that you can stay ahead of it.

Carole Freeman:

And then they also are monitoring their body and their health, so that when there’s changes that are showing that things are going in the wrong direction, we can make course corrections when things are just a little tiny change, rather than having to turn the whole ship around. And this also aligns with what research shows, that the most successful people get as well, too.

Kristie Honeycutt Sullivan :

Yeah, I love that. Absolutely love that. And I have a real life example that’s not related to food. Can I share this? Am I talking too much?

Carole Freeman:

Yeah. Yeah. No.

Kristie Honeycutt Sullivan :

Okay.

Carole Freeman:

That’s why you’re here. I wanted you to talk as much as possible. Yes.

Kristie Honeycutt Sullivan :

Okay. So my son is 15, and he went away. People who follow me will know this. He went away to a residential high school, and it’s for kids who excel in science and math. He was 15. So Jonathan skipped a grade, and then his birthday is late August, so he was already young.

Kristie Honeycutt Sullivan :

So he’s about two years younger than a lot of the kids. So he’s a junior in high school at the age… He was actually 14 when he moved into his dorm. Quite young, and we were anxious about that. But our daughter had done a similar program, and we knew part of the struggle, right? Because, been there done that. And so we sat down with him, and we said, “Look, we have no doubt that you can do this. You’re smart enough. You’ve got the background. You’ve got the tenacity. All these pieces. We’ve set you up for success. But this is going to be hard. You’re going to this new place, and there are going to times when you were probably going to be homesick. You’re going to have to live with a roommate, which is a different experience. You’re going to be taking a shower on the hall with other guys, sharing a bathroom.” Which he’s never had to do. “You are going to have to buy your own groceries and go to the cafeteria and do your own schedule. And there’s nobody going to be doing your laundry. You have to do your laundry.”

Kristie Honeycutt Sullivan :

And so we actually had him do laundry at home. We took him out, had him order with a credit card, pay with a credit card. He’d never done that before. Talked to him about how to leave a tip. But we said, “There are going to be times when it’s hard. You don’t have any friends there. You don’t know any teachers or staff. Who are you going to ask?”

Kristie Honeycutt Sullivan :

And we weren’t quite that harsh, but it was like, “When it gets hard for you, what are you going to do?” We didn’t try to pretend like, “Oh, you’re going to love it. Here’s your new comforter. Here’s your new sheets. Here’s your quarters. Do your laundry.” It was, “There are going to be timed when this sucks.”

Kristie Honeycutt Sullivan :

So again, we didn’t use that language, but how do we make this better? And so we really talked to him about those strategies. “You’re going to feel homesick. What’s the solution? How do we help you? What do you need from us? What do you need Mom and Dad?”

Kristie Honeycutt Sullivan :

And I think that’s the same thing going into any of this, with a diet, with a change of eating habit. It’s going to be hard. There are going to be times when people are eating popcorn. Oh my gosh, you’re going to be at the movies and you’re going to smell it. And you love popcorn. What are you going to do? And you said, you’ve got to get that plan in advance. And I think we kid ourselves. And this is another diet lie or diet myth. We think, “Oh, we’re going to lose all the weight and we live happily ever after.” No. If anybody tells you that, they’re lying. Slap them.

Kristie Honeycutt Sullivan :

It’s not true. There’s not a happily ever after. There are different stages of it. And to be honest, maintenance can be so much harder, because when you’re new to this, and you’re actively losing weight, and you’re eating the bacon, and you’re eating the cream cheese, and you’re having all this stuff, you get up every morning and the scale rewards you. “Congratulations. You’re down another pound.” And it feels good. Congratulations, your clothes are smaller.

Kristie Honeycutt Sullivan :

And then you get into maintenance. “Oh my gosh, I’m think this is tighter.” And that is a crappy way to feel, especially when you’ve been doing a lot of the same things. But I think you have to prepare your mindset for that. There are going to be times when you’re hungry, they’re going to be times when you don’t eat what you really want to eat. Just like being homesick. What are you going to do?

Kristie Honeycutt Sullivan :

And I think we have to have very honest conversations about that, and plan in advance. Otherwise, “Mom bring me home. I’m tired. I don’t want to do this anymore. It’s too darn hard.” Does that analogy ring true?

Carole Freeman:

Yeah. I love it. Love it. Love it. Love it. You put a lot of work in up front, knowing that things were going to be hard. You had a very good plan. You thought about a ton of stuff, and there’ll probably be more stuff that you guys didn’t even think of. But just that level of support and planning, it’s going to make him so much more successful knowing it. So, yeah. I love that.

Kristie Honeycutt Sullivan :

But do the same thing with your diet.

Carole Freeman:

[inaudible 01:26:56]. Yeah.

Kristie Honeycutt Sullivan :

Do the exact same thing with your diet. There’s going to be parties. There’s going to be the popcorn. There’s going to be the holidays. There’s going to be the times when you’re just darn hungry and you didn’t plan.

Carole Freeman:

Yeah.

Kristie Honeycutt Sullivan :

What do you do?

Carole Freeman:

Love it. Love it. Yes. Keto mama Kristie is going to help you come up with all those plans. All right. [Leanne’s 01:27:25] saying… Leanne you spell your name the same exact way that my mom does. And it’s funny because actually her last name is the same number… Or actually, no. Her last name is [Enochs 01:27:34] instead of Evans here. So a very close name to my mom’s every time I see it. [Kathy’s 01:29:46] got some good advice here. “You will fall, but pick yourself back up.” Absolutely. Just because something went wrong doesn’t mean you need to quit. You just keep going. Excellent. Excellent.

Kristie Honeycutt Sullivan :

I think more than that, I think you have to stop when something goes wrong. I think you have to stop and think about it. And there’s another analogy I use on some of my kids. “When you get your test back, I don’t care what you got right. I care what you got wrong.” Take that time to think about what went wrong, because it’s going to happen again. So what do you need to know? I’m sorry guys, but it’s a cumulative exam. Every stinking day, it’s cumulative. So if you missed it on the first quiz, you need to be ready because you’re going to see it again. So what did we miss? How do we make this better? And how do we fix it so that we’re better prepared the next time that pops up?

Carole Freeman:

Such-

Kristie Honeycutt Sullivan :

Sorry. I am in mama mode.

Carole Freeman:

Yes. It’s such great wisdom. Oh my gosh. Kristie, how do people find out more about you? So right now, this is going to live on forever out there in the Internets, and so if people are listening, tell us your… You have open enrollment in your Keto Cooking With Kristie Community. Is that what it is? Something like that. Right?

Kristie Honeycutt Sullivan :

Yeah, but Kristie’s… It’s homemade.health. Homemade.health.

Carole Freeman:

Home… Let’s see. I’m going to make a banner here. Homemade.health?

Kristie Honeycutt Sullivan :

Yeah. Health. H-E-A-L-T-H. Homemade.health. Like homemade cookies? It’s homemade.health.

Carole Freeman:

Yeah, like this?

Kristie Honeycutt Sullivan :

Yeah, exactly.

Carole Freeman:

Right? Okay.

Kristie Honeycutt Sullivan :

But it’s a lowercase M, but that’s fine.

Carole Freeman:

Okay.

Kristie Honeycutt Sullivan :

Yeah. Homemade.health.

Carole Freeman:

Well, it’ll turn out the same, just so that people can spell it. You can put all capitals and the URL will still work.

Kristie Honeycutt Sullivan :

Yeah. And we’re only open quarterly. So people can join now to go through the end of the year. October 10th, registration ends. You can’t join again until like December 27th. Because what I like to do is I have registration open for like 10 days, and then we close the doors because I want to focus on everybody who’s in that community.

Kristie Honeycutt Sullivan :

I don’t want to be answering questions and getting new people oriented. No, we got to focus on the work we got to do, and so we’re going to concentrate on that. And I love that it’s quarterly because we’re going to be talking about… I have founding members, my special founding members who joined me in August, but we do it quarterly because it takes three months.

Kristie Honeycutt Sullivan :

We talked about habits tonight. It takes two months to get this habit. So give me three months, and let’s do… And we do have a lot of fun. We go live, talk about… We go live. We do cooking sessions. You were talking about Greece earlier. We made a Mediterranean dish this afternoon. Next week we’re making high-protein crackers. We’re making Oreo cheesecake. Not Oreos, but kind of Oreos, for the holidays, you have soups, and we’re… Anyway.

Kristie Honeycutt Sullivan :

So many of these things are for day-to-day living. In January, we’re going to get back… We’ve been doing 15-minute meals. And so 15… Hot meals. I’m not talking about hot pockets, I’m not talking about a microwave meal. I’m talking about a really good delicious meal in 15 minutes. One skillet, so that you’re not also cleaning up for days at a time. But those are the kinds of things, real life kinds of foods.

Kristie Honeycutt Sullivan :

And we’re learning about products, too. So we did this whole thing on marinades, and so we talked about balsamic vinegar. And people were like, “Can we have balsamic vinegar?” I’m like, “Well, maybe.” And so, we even talk about how to purchase it. How do you know which brands? And I can’t tell you every brand in the universe, but my goal is to teach you how to look at the labels and decide for yourself.

Kristie Honeycutt Sullivan :

But anyway, so yeah, that’s what we do in the community, and we have our own little place where we can ask questions. I text. We have a texting app so I can text people back. Before tonight, I texted. Said, “Hey, come on over to Facebook.”

Kristie Honeycutt Sullivan :

But anyway, yeah. So we have a lot of fun. So we’re cooking good food. We’re talking about shopping. It’s the very… I’m not a nutritionist like Carole. That’s not my jam. But if you’re sitting in your house going, “What am I going to eat?” Then that’s me going, “Well, how about this?” So, yeah. I’ll pay.

Carole Freeman:

Kim’s asking for a lifetime membership.

Kristie Honeycutt Sullivan :

Aw, that’s so sweet.

Carole Freeman:

Well, I know if you join and stay a membership, that’s how you get the best rate, right? Because right now it’s whatever rate it is, and if you maintain your membership, that’s how you stay lifetime membership.

Kristie Honeycutt Sullivan :

Exactly. It never goes up. And it includes what I do… There’s this free smoothie e-book that’s coming up. I’m editing it now. I’m proofreading it right now. It hopefully, with any luck, with any… I had the worst technical difficulties today, probably because I’m old, but with any luck that smoothie e-book will get pasted this weekend. So anything that I do like that is free. It goes right into the community. Members don’t have to pay for it. I was charging 25 to 30 bucks for every single cooking class, and now we’re doing like seven or eight a month, and it’s that one fee.

Carole Freeman:

Yes.

Kristie Honeycutt Sullivan :

So if you weren’t having to pay, it saves them a ton of money, and I’ve got so many people in my membership, you can’t even buy the sessions because it’s too full. It’s too full. I mean, because you want to be able to answer questions and get that kind of quality interaction with people. And so, I’ve had to just limit what I’m doing.

Carole Freeman:

Well, and you guys, it is such a bargain. Before Kristie launched this, I kept telling her, “That’s too cheap. That’s too cheap. You need to charge more.” So go grab it. If you want some Loving Keto Cooking Community, I’m making this sound like an infomercial, but I genuinely love Kristie and the work she does, and she’s just a really good, down-to-earth, really good person, and so I love supporting people like that. But it’s such a joy to have you here on this show.

Carole Freeman:

I do want to tease next week’s episode. So next week it’s going to be part two of this series that I’m doing on how to make keto sustainable. And next week, our next episode, I actually will have a hypnotist. Jim Kellner will be on as my guest co-host next week for part two of how to make keto sustainable. So come back. Again, if you want to check out ketos… ketos? Kristie’s cooking community membership, homemade.health is where you go for that.

Carole Freeman:

If you go there and it’s passed or open, I’m sure she has some kind of a waitlist for the next time that you join.

Kristie Honeycutt Sullivan :

I do.

Carole Freeman:

So check that out. But today on this episode we talked about why is it that 95% of diets fail? I know all of you got a little depressed there, but we also gave you a lot of hope and some action steps and things that you need to have in place.

Carole Freeman:

I love Kristie’s example of how she set her son up for success in a super challenging environment of what it was going to be. She didn’t sugarcoat it. She didn’t tell him… She didn’t bacon coat it. She didn’t tell him, “It’s going to be so easy.” She actually let him know what to expect. I would love it if all of you watching now in the comments, just kind of share what your takeaway, what’s your big aha or takeaway from this episode today. And-

Kristie Honeycutt Sullivan :

Oh, yeah, yeah, yeah. What’s your… Yeah, what’d you learn? I want to see it too.

Carole Freeman:

What’d you learn? Oh, Kathy says, “We love her too.”

Kristie Honeycutt Sullivan :

Aw, thank you.

Carole Freeman:

Yeah. That’s why she has such a good following. I’m pretty sure you’re probably one of the only keto people influencers that has no drama or… Yeah, just good stuff, right?

Kristie Honeycutt Sullivan :

What do you mean no drama? What am I missing? Should I be a Kardashian?

Carole Freeman:

People have trolls on the Internet and they have drama that comes up and people are haters. I just don’t see you as having any haters at all.

Kristie Honeycutt Sullivan :

Aw. Thank you. Thank you. I appreciate that. I mean, I’m really fortunate I don’t have that. Yeah. You’re right. I am very fortunate in that. Know your why.

Carole Freeman:

Kathie’s takeaway plan and community. Know your why. Excellent, excellent. Have a plan. Community. What else?

Kristie Honeycutt Sullivan :

I think that community is so important, just like we talked about. Like you see other people and you’re jealous of their success, I think we also see other people and they’re like, “What’s she doing?” You kind of put your eyes on their paper. And it’s helpful. It’s helpful. Like when I say, “Hey guys, this is what I ate for lunch when we were on the road,” that’s helpful. That’s not an endorsement, not an affiliate link. I don’t do those.

Carole Freeman:

I know in my cupboard I’ve got Jack Links. I love those steak strips, a really great one to have on hand. Also not an endorser of the show, but we’re open to it.

Carole Freeman:

Trisha says that she learned that our body will always work against us in the long run. “I had no idea. Very eye opening.” Yeah. So, doesn’t mean it’s hopeless, but it means that you’re going to have to stay diligent and put some effort in for long-term support. So Deb says, “Pick two.” So Kristie’s advice about picking two new recipes or two new keto dishes to have, and learn those to be quick and easy regulars. And Pam’s takeaway is that, “I need to watch your next one. No drama with Kristie.” Oh yes. Okay. So that’s so true. [crosstalk 01:36:56]-

Kristie Honeycutt Sullivan :

I don’t know, should I have drama?

Carole Freeman:

She’s having FOMO about not having any drama.

Kristie Honeycutt Sullivan :

Well, I am. I want to be Kristie Kardashian.

Carole Freeman:

Well, I think you would have to do some things on the Internet that you’re not… That’s not your brand at all.

Kristie Honeycutt Sullivan :

No, no. Sharon says obesogen… That’s a new word for her. Okay.

Carole Freeman:

… sogenic. Yeah.

Kristie Honeycutt Sullivan :

Yeah. Good. It’s an SAT word.

Carole Freeman:

[Marianne 01:37:25]. “Encouraging. I’m not alone. Costs less than meds and doctors.” So true. Such a good perspective. Kathy agrees. “No drama. Sorry to disappoint you, Kristie.” Valerie. “Thanks for all the great perspective.” Thanks for being here, Valerie.

Kristie Honeycutt Sullivan :

Yeah.

Carole Freeman:

Pam. “No bad drama. Just good drama.” Yeah.

Kristie Honeycutt Sullivan :

Good drama. Good trouble. But I want to get back to… Somebody made the point about costs less than doctors and medications, and it’s so true. And I think about what I’ve spent over the years, for every per pill, plan and patient. And I have to say, because you were one of the people, Carole, when I shared, “Hey, I’ve got this dream, I’ve got this vision. I want to do this cooking community.” And you’re like, “Girlfriend, you’re not charging enough.” And I’ve always felt kind of guilty about that. Aw, thank you Cindy. I’ve always felt really guilty about charging people. This should be free.

Kristie Honeycutt Sullivan :

But one of the things that I’ve learned is that we value what we pay for to some extent, and that part of charging people is making them show up, making them commit and show up, because if I pay $5 for a movie, I may or may not even log in to watch it. But if I pay $25, right, if I rented it on Amazon, I’m going to sit and watch my movie. I’m going watch it twice, because I paid through the nose for that.

Kristie Honeycutt Sullivan :

But it’s true. And that’s something I learned from other people, people who are creating courses and memberships, and they’re like, “Charge enough that people value it and will show up.” And I think that’s so important. And it broke my heart in the first three weeks and my founding members, there were people who had not logged in. And I’m like, “What’s wrong with you? You paid for this. Come on. Where are you? Show up. Show up for me, show up for you.” And I absolutely think that’s so true. And I think we do. And, yeah. So I do think that people need to pay for it because we have that investment, literally skin in the game.

Carole Freeman:

Yeah. Yeah. Because how many of you watching right now have downloaded a free meal plan off the Internet and never made anything from it? When you invest in yourself, that you actually take it seriously. You value it more and you’ll show up for it. So Valerie’s big takeaway is that, “Making a mistake doesn’t mean that you throw in the towel and quit. Prepare, think about what went wrong and start again.” Yeah. I love Kristie’s analogy of, on the quiz, if you got something wrong, study that because you’re going to need to know that again later. So Angelique. “My whole family loves Kristie’s recipes. Have yet to make a recipe we don’t like. I also love the cooking community. It’s worth every penny.” Yes.

Kristie Honeycutt Sullivan :

Thank you. Angelique is a superstar.

Carole Freeman:

Well, and you deserve to be paid. You quit your full-time job to do this, and you have a valuable thing that you’re teaching people. And I know that as women, a lot of times we have a hard time with, “Oh, I should just do this because I love it and it’s so helpful to everybody.”

Carole Freeman:

But the analogy, right? So let’s imagine you needed a very specialized surgery. Let’s say your elbow blew out, and you wanted to get the best elbow surgeon in the country. Would you go to the one that had a full-time job on the side working at Safeway, or a grocery store, and then he did a free surgery on the side?

Kristie Honeycutt Sullivan :

True.

Carole Freeman:

Or would you go to the one that charged a lot of money and was the best, put everything he had into elbows, because he could devote everything, and he didn’t have to go work another full-time job on the side. So expertise does-

Kristie Honeycutt Sullivan :

It’s true.

Carole Freeman:

… deserve it.

Kristie Honeycutt Sullivan :

It’s true, but I think part of the guilt of charging is that I’m having so much fun. And you probably… I mean, seriously, I’m having so much fun. Who gets to do what I do? Yesterday I spent an hour and a half, two hours, photographing food. I’m photographing kimchi. I’m like, that’s not a bad gig, because after you photograph it, you get to eat it. Homemade kimchi. And I’m worried… We’re going to do a class on kimchi. I have a lady who teaches Korean classes who’s coming in to work with me to teach kimchi. I’m so excited. I’ve got to figure it out. Our schedule’s packed.

Kristie Honeycutt Sullivan :

Like I said, part that is the guilt that I’m having so much fun. And there’s also a layer of accountability from me, too. And so I get… It’s like anything. You get as much as you give, sometimes, when you’re doing this kind of work.

Carole Freeman:

Well, I think that’s why people love you so much is because you’re being authentic-

Kristie Honeycutt Sullivan :

Aw, thank you.

Carole Freeman:

… and you’re doing your passion. You’re living your passion and it comes through. So Jean’s saying, “Everything you said was true. I love this. So interesting. Kristie has taught us not to worry about the scales, but how you’re feeling and how your clothes feel. She has went up and beyond, fixing food we can still have, but in the keto way.” So thank you for sharing that Jean.

Carole Freeman:

Well, I think that… Thank you everyone for sharing. You can keep commenting your aha, your takeaway, whatever was most insightful, valuable, for you here. So Kathy’s saying, “Thank you for your insights and comradery.” Excellent. Yes. You’re all part of the community. We’ve got to support each other, and being [inaudible 01:42:55] people out here doing things that are different than a lot of the people, but it’s worth it, Right? It’s worth it.

Carole Freeman:

You’re welcome, Linda. Thank you everybody for watching. Come back again next week. Typically we’re live. You can participate live most Thursdays at 4:00 PM Pacific, 7:00 Eastern, YouTube and Facebook, but also you can listen to all the past episodes. So again, this is episode number 22, so I’ve got 21 other episodes that anywhere that you listen to your podcast episodes, you can find Keto Chat live there.

Carole Freeman:

And again, charting number 19 in Poland, whoever, was it Sharon, I think, that got the question correct? And thank you all for being here. Thank you for your support. Thank you, Kristie, for taking the time to be here. I really appreciate it. And I love-

Kristie Honeycutt Sullivan :

Yeah. Thanks. Thank you. Thank you for having me along. This was a lot of fun.

Carole Freeman:

Excellent. Excellent. Well, I’ll keep putting up everybody’s comments here. Thank you guys for watching. Come back again soon. One of our taglines for the show is, “Remember, if you help us grow, we’ll help you shrink.” So share with your friends, and invite, and come back, and we’ll see you all again next episode.

Kristie Honeycutt Sullivan :

Thank you, Carole.

Carole Freeman:

Bye, everyone. We’ll see you soon.

Kristie Honeycutt Sullivan :

Okay.