Medical professional, your healthcare provider. All right. So a quiz for our viewers, true or false. Once you lose weight on keto and heal your metabolism, then you could just slowly go back to eating the foods that you were before and having a much higher carbon take. So give me a T or an F in the comments as you’re watching, even if you’re watching [00:02:00] the replay.

Let me know what you think, the answer is to that. Guess what, we’re still trending in Poland and Greece, everyone. So we’re in the top 100 nutrition podcasts in both of those countries . If you’re listening from there send me a message. Let me know. You’re one of our fans, one of the ones.

Taking us to the top of the charts there. Hey I mentioned this in the last episode, but I’m going to keep benching it and I have a brand new yay. Susan’s here. I was worried that nobody, Facebook was going to ban me after last time and not tell anybody about guests. So I’m so glad you’re here, Susan.

Let’s see. So text number, I’ve got a brand new text number to share with everybody. Yes, I’m doing this live on air 6 0 2 7 0 4 5 3 0 9. Joined my text community. That’s a direct line directly to me, so I’m sending special notices out. And. That way, if you want to know when we’re going live here, then I can send you a text reminder too.

Welcome. Welcome. Yeah, this is my first episode flying solo so I can do this everyone. So thank you for being here. [00:03:00] Interactive show for those of you that are here. Type in a little comment, let me know where you’re joining from. So I know you’re here. So I know I’m not alone in the world. A little personal check-in I’m getting ready right after we’re done here.

I get to go to a podcasting conference. So I live in the Phoenix, Arizona area. And this podcast is in one of our suburbs and I’m really excited. Cause I used to go to conferences a lot in the pre a year or two ago when things were different in the world. I would go to a lot of podcasts sorry, a lot of conferences, and I love that I am an extrovert and I need to be around people.

And I just love, that’s a lot of low carb keto conferences I would go to. And usually like once a month I was going someplace cool and warm and sunny, which is part of what made me want to move to Phoenix. I was from Seattle and I was tired of the constant rain and gray skies. And not being able to go to conferences the last year and a half, I decided I might as well move someplace that makes me feel like I’m at a conference all the time. So this is [00:04:00] the first conference I’ll be going to in the last about year and a half and is right in my backyard over here. So I’m pretty excited. It’s three days. It’s called she podcasts. That’s an easy word to say, right?

She podcasts live and it’s all for women and non-binary people to network and there’s lots and lots of sessions. It looks like a massive conference. I don’t know how many will be in attendance, but I’ve already picked out my agenda and there were lots of good topics to choose from. So I’m really excited about that to learn how to better deliver this to all of you to reach.

Reach more people and the message out. Just get better connected with you listeners and viewers out there. So glad you’re here and excited for this podcast. I’m sure it’s going to be overwhelming after three days. I’ll probably want to take a nap for two days, take a couple days off. But really looking forward to that.

So tonight’s their kickoff. They have a garden party. Oh my gosh, you guys, I got to tell you about the let’s see if I can look it up. So they had they sent out. [00:05:00] When I registered. So I got a VIP ticket, cause I just wanted to connect with people at that. Also have a VIP ticket. They’re going to be people that may be good potential clients, but also just people.

That will be a good connection for me. So I look forward to connecting with people that can be potential future guests here. So things that are a good adjunctive to following a keto for longterm. So they sent out a part of the registration process for the conference was they asked what are your dietary preferences?

And I was really excited because I thought, oh my gosh, that’ll be so great because they’ll have snacks there that are not. Pure carbs, like most conferences. And so they sent out a notice this morning saying VIP ticket holders, please join us for breakfast tomorrow morning at 8:00 AM. And then they listed off all the things that they were going to be offering for us.

Coffee, tea, fruit, berries, pastries, and breakfast breads. I was like, oh, Nope, can’t get a little bit of protein for breakfast there like, and it just reminds me of the difference of every time going to a [00:06:00] low carb or keto conference, everyone there is eating low carb. And so they have plenty of energy in the afternoon.

How many of you listening have ever been to a conference where they give you lunch or they have snacks and stuff like that, or by the coffee table, they’ve got pastries and things like that. And how many people in the afternoon are just like nodding off. They’re just not awake. Cause they’ve just filled their belly with carbs at lunchtime, or they just keep snacking on them all day long.

And it’s people just start fading in the afternoon, but going to the keto conferences, the low carb conferences there, you didn’t have that. People were awake and alert in the afternoon and they could pay attention just as easily in the afternoon as they could earlier in the day.

This is going to be a very different it’s been a while since I’ve been to a conference, that was non keto. And so it’ll be really interesting to see everyone nodding off and falling asleep in the conference. Oh, especially after starting breakfast tomorrow with that. So I’m going to go, I’m going to have coffee. I’m going to throw some hard boiled eggs or maybe some Jack links, beef sticks in my bag and just network with [00:07:00] everybody, but also just silently observe how sleepy and tired everyone is and gassy and bloated perhaps.

Also, I just thought it was really funny, that I’ve never heard the term breakfast breads. But I realized that’s code for cake that we just rebrand make it seem like something that’s legal to eat for breakfast. If you said like we’re going to have cake for a breakfast, a networking meeting.

Nope. Everybody be like, what are you doing? But if you call it breakfast bread. Oh yeah, no, that’s normal. We would want that at breakfast. So yeah, listeners can appreciate how much different you feel after a low carb adequate protein breakfast, how much more alert and going to a conference would be so challenging.

Susan, have you ever been to have you ever been to a conference? That’s, it’s a as an extrovert again, I love it meeting people and I hope to learn so much to be. Do a way better podcasts for you all here. So next segment here, I just want to share client success story here.

Just so check in with some of my clients and the reason I do this, I say this every week, but the reason I do [00:08:00] this is. So those of you watching, give me a comment, let me know where you’re joining us from. Love to know if you’re here. And so anyway client success stories, I’ve found them early in my journey.

There were something that really motivated me, made me feel like I’m not alone and that keto can work. And so I just want to share each episode Some success stories. And so this is going to be a story about Rita, Trina, and Jen. And so for my clients, we do I offer them twice a week small group video conference calls coaching, troubleshooting motivation, all that kind of stuff.

So this was a call last week that Rita, Trina and Jen were on. And I just love this energy. So I want to share this story. And they are people that have been with me for about a year and one has lost about 65 pounds and the other’s lost 70 pounds and they’ve had tremendous success. And both are doing different things contribute to their success, right?

So Rita is somebody that every single week she’s coming on. One of those calls And she’s also one of my peer mentors. And so she gets an extra bonus call with me with that. And Rita is [00:09:00] a CrossFitter and she works out really hard and that’s part of her success as well. Whereas Trina’s success.

She’s periodically been checking in with me but she’s also done a ton of personal care things, reorg. Excuse me. Where did that come from? Reorganizing her life in the last year to really prioritize taking care of herself. And that’s made a huge difference. And, oh my gosh, I hadn’t seen her in a few months when she came on last week and the transformation was just amazing.

She looks so amazing and Okay, Susan sharing that she’s been to a lot of conferences with Krispy Kreme donuts. I’ll tell you, like I was a big before keto. Like I was a big doughnut fan, but I’ve never, ever understood crispy cream. Like never think anything that really appealed to me. I know everybody loves them.

I know people will wait in line for hours at the store to get them. To me, it’s just like this undercooked dough ball. And I don’t know I’m glad I never had a thing for those, but I’ll tell you plenty of other donuts. Got my attention. Yeah. Oh boy. Yeah. [00:10:00] Oh, I don’t like to trigger anybody. So I don’t know that I’ll take, I’ll probably take photos of the carb Palooza that’s available at this conference and then share it with my closest friends, but not try to trigger anyone else with that.

Yeah. So Trina and Rita have both been about a year, very successful, 65 to 75 pounds. Lost. Really prioritizing self care. And then Jen was on there. She’s really been struggling and I shared this a little bit earlier in this episode, but that’s what a trend that I’ve noticed, unfortunately, in my clients this year, compared to all the other years I’ve been doing this work for six years now.

And there just seems to be a higher percentage of them that are really struggling right now. And Just brainstorming with my coaches. And I think it’s just it’s a time of like mental fatigue of stress, unprecedented levels, hopeless bits, and just really wears on us. And most people, they’ve just used food as a comfort thing for so long that when we’re in a stressful time, too long of a stressful time, it just wears down our [00:11:00] best intentions.

And it doesn’t mean that it’s hopeless and we should all give up, but it’s just something to be aware of that I’m seeing more and more people are really struggling with eating healthfully and. The synergy between these ladies was so beautiful, right? Because to Jen, she probably thought that, oh, Rita and Trina, it’s so easy for them.

They just stayed with it for the last year. And they’ve lost so much weight. What’s wrong with me? Why can’t I do the same thing? But Rita and. And it’s weird that their names rhyme, but that’s, I actually using their real name. They shared that with, they were so supportive of Jim. They said that they’d been in her shoes so many times as well.

Countless times that they had started on. Some healthy eating journey and fallen off and gain the weight back and more. And so the support that was there was just absolutely beautiful. And so I’m sharing all this to know that there will be a time that it clicks for you and if you get the right support and engage fully in all of the different factors that.

It will make a big difference. And that’s, today’s episode is about the part [00:12:00] three of how to make a keto weight loss sustainable so that you’re not falling back on track. And it does take, there’s a lot of different things that takes to get in place. And for each person it’s a little bit different than the different things that they need in order to be successful longterm.

The moral of the story is that don’t give up. That getting the right support and utilizing all the different aspects of that is the key. But also knowing that for some people it’s not a straight line that the first time you try, it may not be the time that sticks and don’t give up on yourself.

It doesn’t mean that you’re starting over from zero. You’ve learned something from that experience and then the things I’m going to share today also work that into your your approach. You can have the best chance of being successful, but short story don’t give up, it’s going to work.

You can do it. The truth is the finding the one way that you can stick with, to eat for indefinitely is the answer. Okay. And. That doesn’t really matter what the eating style is, but if it’s something that works for you and you enjoy the way that you feel when you eat that way you like the taste of the foods [00:13:00] so on and so forth, that can be an option.

And for keto, that’s a lot of, for a lot of people that is a much more enjoyable way of eating than they ever had before. They enjoy not having the cravings having a low appetite and just makes it, and the food tastes delicious when you have that higher. Food, it gives a different level of satiety too.

So that’s who I’m working with those people that know that keto is the way that they want to eat. I’m just providing structure, fine tuning the psychology side of things to make things really stick long-term. Yay for Rita and Trina and Jen doing great work. So I.

News article a news segment. I wish I had some music for that, that let you know, that’s the new segment. Maybe if I get fancy someday, I’ll have that for you. But so really cool. I love getting emails from Chris Kresser. He’s one of the early health mentors that I’ve followed oh gosh, probably 15 years.

I’ve been following his work, just a super smart guy. And so this came in an email from him. Fascinating. So fascinating. So this is a study that looked at smoking in mice, which, you know, [00:14:00] one, one hand, maybe that’s a cute little image of a cartoon mouse smoking or something like that.

Oh, wait, I did the wrong kind of smoking. And but I I don’t know the details of how they did that, but what they found. Okay. They found that when the father smoked cigarettes, that harmful effects get passed down to his kids. And grandkids. Doesn’t that seem crazy. How, so there are genetic changes that happen that even the father’s side, right?

So we often blame a lot of things on the mom and like we all know that smoking while you’re pregnant is bad, cause it’s gonna affect the baby. But it turns out even if the father smokes, not only is that going to affect his offspring, but his offspring’s offspring. Okay.

I’m going to put this. Oh, this is a really long. Article, because it’s got all the link. Okay. I’m going to trim this down a little bit, because this has got all this stuff that comes from it being originally an email that was sent. So let’s see if this still works. Okay. [00:15:00] Here. I’m going to give you a different, like I was going to send the one that’s the really long one.

That’s crazy. We don’t need that really big. Just do a little bit. So this was published in plus biology, PLOS. I don’t know if you’re supposed to say that or just P L O S. You can follow along. I just put that in the Comments there on YouTube and Facebook. And for those of you listening, this will be in the show notes as well as you can see a link to this article.

So nicotine exposure of male mice produces behavioral impairment in multiple generations of descendants. Okay. So this is to share that if you already have kids that might be too late for you now, but know that what your children eat now It’s going to affect not only their kids, but their grandkids as well.

This is just a study on nicotine, but the same is true of our eating habits as well. And and hopefully this helps your whole family eat healthfully. Cause it’s just gonna affect everybody down the line. If eating poorly. Having poor eating habits, not eating in a way that’s helpful for [00:16:00] you.

If you knew that was going to affect your grandkids, would that change how you’re eating a little bit? Would it change if you knew that how you fed your children was going to affect their grandkids? Would you maybe reconsider what things you’re feeding them? Really fascinating research and oh, and the more, the, what also is with this is that this affects dopamine in the brain. So basically it affects how much cravings that your kids are going to have. So this isn’t, this is affecting the dopaminergic part of the brain, which is what causes cravings. And so if you have parents that were smokers or food addicts or drug users that or grandparents that I say, grandparents, parents, and grandparents, this could be part of why it’s so challenging for you to stick with it, a specific eating style where you’re cutting out highly rewarding foods.

Because. Genetically predisposed because of what your grandparents did and your parents to crave more in general. Just unbelievably [00:17:00] Interesting and cool. Part of it might be like, okay, it’s not your fault. Your grandparents used all the things were overweight or smoked or things like that, but also it doesn’t mean that you should just give up just know that part of the struggle, the cravings that you’re experiencing are because of your genetic predisposition for that.

Pretty cool stuff. All all right. Up next. Here’s our topic de jour is part three of a three-part series I’ve done. So if you missed the other two after you’re done, we’ll actually, you may want to go back and listen to part one and two. So this is episode 24 here.

So an episode 22 and 23, I did part one and part two of the series. And so make sure you get all of those. They are, you can understand that each of them individually. So go ahead and finish listening to this one. And then go back and listen to the other ones as well. So you get the full picture. Just a little background on this is that with my, the reason I have degrees in both nutrition and psychology is that they’re inseparable.

Like I’m so passionate about helping people, especially women be able to make long-term habit change and especially their eating habits and healthy lifestyle. [00:18:00] And if you ignore the psychology side of this it’s so hard, it’s so hard. And I’ve been doing this work with clients for over six years now.

And I last year I put together a long-term membership to be able to help my clients stay on track. And to be able to lose the weight and keep it off. And so I was doing research at that time. What is it that research shows that people need in order to maintain their dietary change? Cause how many of you listening have gone on a diet and it worked for a while, and then for some reason you fell off of it and then you just gained all the way back.

Raise your hand. If you’ve been there, say yes in the comments here, let me know. Yes. Every one of us. Pretty sure. Anyone who was here trying to follow keto has had that experience in the past. And so I wanted to find out like what is going to give people the best chance of being able to be successful and sticking with it because the truth is that no diet works.

Stick with it indefinitely. And we always like to think of that diet worked. Cause I lose lost that weight, but we forget the part about the diet after the diet. What do we do [00:19:00] after that? So you need to find something that you actually can stick with for the long-term. And Donna’s is here.

Amen sister, for sure. Yeah. So in order to find a sustainable so we need to find eating style, a lifestyle. A lot of people don’t like to use the word diet because it connotes like a short-term thing that you’re doing. So you have to find a way of eating that you can live with the rest of your life.

Some people like to call it a lifestyle. Coaching calls my clients this morning. One of them heard me say something about following a therapeutic keto diet. She says, ah, that resonates with me so much more. I like that phrase better than saying a keto lifestyle. I think she had some rebelliousness to like calling it a lifestyle sounds too trendy.

So she liked thinking of it. She’s doing something therapeutic. Good self-care for herself. Find that, and then get the support and help that you need to stick with it. And so it requires a comprehensive approach. It has to be something that you can do for the longterm and it requires support.

Education and structure. Okay. It has to be [00:20:00] structured. All of us before we were trying to do keto or doing keto we just ate anything we want. Like they fed us this lie for a long time saying that, oh, it’s about balance and, just eat a balanced diet and it’s just about portion control and just don’t eat too much and just exercise more.

If that worked, nobody would have struggles with weight. And So we have to have some boundaries and that’s the topic I want to talk about today is setting up structure, setting up some boundaries for yourself so that you’re eating foods that don’t trigger over eating that they don’t trigger that part of the brain where you’re just constantly craving.

Okay. The truth is that we need some parameters. We need structure. We need rules about how we eat in order. To be able to lose weight. Long-term right. So one option is you eat low fat and you count calories indefinitely. Okay. So that’s an option. That’s the model of how weight Watchers is.

NuMe is like that as well, where they give you a certain calorie amount and you’ve got to stick with that. So that’s one option. Some people like that. They like the flexibility to be able to eat [00:21:00] whatever. But a lot of the people I’m working with have tried that and they just feel hungry all the time and food obsessed.

And my approach is about giving people specific keto boundaries. And even within the keto world, there’s all different approaches to this, but mine is about giving a certain specific structure to keto that makes it so that it’s it draws a line in the sand so that you’re not. Consuming foods that make you obsessed with food that make you overeat that make you crave more.

Okay. So I have started, I don’t know if anybody else has read this book, but I just got this one today. Bright line eating and somebody referred this book to me. So it was by Dr. Susan Pierce Thompson. And don’t know when it was published. Let’s look on the publishing page. This was. This was where’s the date at?

Okay. And 2017. Okay. So it’s about four years old and somebody heard my approach to keto and they said, oh, that sounds like bright line eating. And I was like, what’s that? So I got the book so I could [00:22:00] keep up on that. And I like a lot of what she’s saying. So she’s actually got I haven’t got to her training.

I just started the book today, but she really looks at the psychology of food addiction. And that’s really one of the areas that I’m so passionate about and I’ve studied myself. So my approach, so while she doesn’t promote keto, she has a very structured way of eating. So those of you that don’t know the book, the bright line refers to like the the, basically the rules that you set for yourself are the bright lines of how you eat.

And you have to have that structure in order to not trigger that rewarding part of the brain. And So we have to have rules. Unfortunately we need to figure out the parameters, the rules and the structure of how we’re going to eat. And then that has to be something that’s agreeable that you can stick with for the rest of your life.

So another example of, structure to how you eat could be vegan. So some people like that I don’t eat anything of animal origin. Okay. So there’s a line, there’s a bright line in the sand it’s structure. It’s rules about how you eat. Okay. It’s for some people, they like paleo.

So paleo has very specific [00:23:00] guidelines about what foods they eat and what foods they don’t eat. Typically it’s no dairy, no grains, no refined sugar, no refined flour, grains eating in a way that was more like ancestral eating. So for my clients, I teach them a way of doing keto that draws a line in the sand between these highly processed foods that make us overeat addictive foods, highly palatable foods, reward foods and addictive foods.

So let me tell you a little bit more about that, about how the brain works. The humans have been around for 200,000 years on this planet. And for the most of that time we just ate the foods that were available to us and we didn’t have weight struggles. It was more likely that we would have challenges getting enough food than we would have getting too much food.

And the foods that existed for all, but maybe the last hundred years of us being on this planet. 100, wait, no, what’s the math there. 199,000. 800 await 900 years. Wow. That’s hard to do that math and I have so I did that again, one hundred ninety thousand one hundred ninety nine thousand nine hundred years of our existence.

We just ate the foods that were around. We didn’t have to worry about having [00:24:00] nutritionist or calorie counting or exercising more or anything like that. We just ate the foods that were around. And that was all we needed to do to maintain a healthy body weight. And. Lo and behold, the last hundred years we’ve started being doing things.

Like figuring out how to process foods, how to refine them, how to concentrate sugars and carbohydrates and how to refine sugar cane. So they can add more sugar to everything, how to take wheat flour and grow it. So it’s got more starch in it and refine that to take out the fiber that’s in there. And then we get this flour.

So all of that’s happened. The last, hundred years is when we’ve started to do all this food manufacturing and refining. 200 years or a little bit more than that is when we started hybridizing food as well. So instead of whatever, just grew wild, we started to cross breed stuff and created farms and things like that, that selectively bred different foods.

So grains and fruits specifically were ones that were hybridized so that they were higher in carbs and starches and [00:25:00] sugars. But guess what? They weren’t selecting and breeding those to be higher in vitamins and minerals. And if you’ve ever looked online and found like there’s an image of what corn used to look like versus what corn looks like now.

Same thing with carrots, right? So carrots used to be these really thin little roots, wild carrots. Now we have them they’re size of. I don’t know, a hotdog or bigger, right? Like big, giant carotes, same thing with strawberries. Okay. So anybody ever gone hiking where you found berries that grow in the wild, like little wild strawberries or like the size of your pinky tip?

A really concentrated, very. But they’re tiny things. We selectively bred strawberries now to be the size of I don’t know, the, a mouse or a durable or something, like just giant size apples as well. That’s another one that within my lifetime, I remember growing up that my mom, tried to pack us a healthy lunch and she always put a piece of fruit in there that I’ve confessed many times that I always threw it away.

Cause it never tasted good. We had three kinds of apples you could choose from back then. And [00:26:00] this is not that long ago. So I’m 50. This is a, some years ago there was granny Smith, golden delicious and red delicious. And none of them were delicious. I don’t know who gave him that name.

Somebody got paid too much marketing money to call them delicious apples. Cause they weren’t. I threw them in the garbage every day. I finally confessed to my mom. I felt bad cause I, she packed it for us. She wanted us to eat it. If I brought it home. Then she’d know I didn’t need it, or I didn’t want her to feel bad that she’d wasted her time by sending that with us.

Years later, when I confessed to her, she says, oh, I didn’t. I thought you liked it. You didn’t come home with it every day. So I figured you liked it. So that’s why I kept putting it in. She says, if I knew you didn’t eat it, I would have never put it in there for you. The multiple levels of guilt there.

Cause then I just wasted our family’s money, throwing away, perfectly good food. But anyway, so you know, that wasn’t that long ago that there were three kinds of apples, that’s all you had to choose from. And again, they weren’t very good. Who remembers red delicious apples and how mealy they were and just not, not tasty really.

So fast forward to now modern day and the types of apples we’ve gotten, how [00:27:00] big they’re the size of small child’s head, extremely sweet. They taste delicious, right? Because they’ve been selectively bred over the last 40 years to be really high in sugar. Not one advertisement for apples tells you like, oh, a good source of this vitamin or mineral and this, the.

The what are some of the brands right now that the cameo apple has 10 times more vitamin C than traditional apples? Nope. You’ve never heard that. But people love fruit now because it’s been selectively bred to be just really high and dense in sugar. So that’s one of the places I differ from Dr. Pierce Thompson’s approach. She allows fruit on there. However, that’s one of the difference between, the dietary structure that she has for her bright line eating versus what I find works really well for my clients for keto. So we are cutting out these fruits and a lot of people are like, yeah, but isn’t fruit really healthy.

I hope, hopefully my explanation here of the last few minutes has helped you see that no fruit, isn’t very healthy, just high in sugar. And. So we’re not missing any nutrients in these vitamins and minerals in these [00:28:00] fruits that we couldn’t get from other things actually. They’re just so palatable.

They’re really tasty. People love them because they’re high in sugar. Like the phrase nature’s candy. Yeah. There’s a reason for that because it’s just, it truly is really high in sugar. So if we could go back 200 years and eat only the fruits and vegetables that were available, then berries, nuts and seeds and things like that, that we had to harvest ourselves.

We, we could eat as much as we wanted those cause. Element of that as well, is that those were seasonal things like berries are only available. If you go have to go hike and pick them yourself, they’re only available a small number of weeks a year. And so if we ate them seasonally and things that we had to collect ourselves.

Those things would be no problem. However, we live in a world now where we can buy the ones the juror bowl sized strawberries, and we can buy them all year round. Oh, another one that’s really changed in our lifetime is bananas. So bananas look, just do a girl Google search right now and look up banana old fashioned bananas, or what bananas used to look like, and they’re gonna look.

They had really big seeds in there and there wasn’t [00:29:00] very much fruit at all in there. And so those have also been selectively bred over time to be super high in sugar and very sweet as well. And so really good market and bananas, everybody says, oh, but they’re so high in potassium.

Guess what? That’s a marketing gimmick as well. Cause Avocado has way more potassium than any banana wishes that ever had and also fish and seafood, really good source of potassium as well. So we don’t need bananas for potassium either. So we’ve selectively bred these foods. So that’s one thing that’s happened is agriculture has changed the type of food that we have and how rewarding that is.

So the higher amount of sugar in a food, and also when we combine sugar and fat together, That triggers the addiction part our brain lights up like a Christmas tree it, and it will crave that it will want to eat as much as possible. And then it also will reinforce that and make you want to eat it more and more.

My, my line of how I help my clients do keto. We do a whole foods based and we’re [00:30:00] eliminating those fruits that have been highly hybridized and selectively bred to be really high in sugar. So we cut the line there. We’re drawing one of our bright lines there to eliminate those foods that are going to be high in sugar, low in nutrients.

We eat all kinds of. animal based, proteins, chicken, fish, and beef and everything from the sea and land. That’s been around for a really long time. Those are all on the table. Traditional fats that we’ve eaten for, the 199,900 years of our existence on this planet.

We’re eating all of those fats, so butter and gee and lard and chicken schmaltz and naturally occurring fats that are in the cuts of meat and things like that. So again, those are things we’ve eaten for almost 200,000 years. And the grains is another category that we’re drawing a line in the sand. We’re drawing one of our bright lines to eliminate grains because that’s another category of food.

That’s also been highly. Refined. Not refined, but in the natural state it’s been selectively bred to be really high in starch, but not really high in vitamins and minerals. And then we also then add to that [00:31:00] processing refining, where they’re going to grind it down and turn it into flour.

Combine that with some kind of a fat and that’s the key to craving and overeating and being addicted to things. So we’re working drawing these lines again in the sand to be able to create a structure, a way of eating that you can follow indefinitely and part of why this works so well for my clients is because we’re getting rid of the foods that make us crave.

We’re getting rid of the foods that make us overeat. We’re left with foods that are tasty and satisfying and enjoyable. And we can eat the way that we have that we’re designed to eat for the last 199,000 years. And so we’re removing the most modern foods we’ve got. And so also we want to be really careful as well with this modern, all these keto foods that are starting to show up on our shelves and it’s highly processed keto foods, they too make us crave and overeat.

And so they’re not doing this any better just because they’re called keto. We really want to focus on eating. Just whole foods that are the most natural form that we can find the [00:32:00] closest to the way that we’ve eaten for the last 199,000 years. So one of the concepts that I work with my clients on defining.

And so also know that your addiction to food, like processed food, highly palatable food is on a continuum. Okay. So there are some people in the world they’re rare, but they can eat. Whatever, they eat them up a portion of whatever that keeps them at a normal body weight, and they don’t ever overeat anything.

Okay. That’s really rare. That’s on one end of the continuum, then you’ve got the other extreme somebody who is very sensitive to sugars and refined processed foods, and they probably have experienced in their life. A weight, what I’ve seen with my clients is those people that have achieved a weight of 250 pounds or higher tend to be on the far end of the extreme.

And we’re not weight shaming body shame or anything like this is just the pattern I’ve seen of your level of addiction to processed food and sugars and things like that will be reflected in what your highest weight was. So the people that have gotten to the point where they were [00:33:00] five or 600 pounds in the past often have, they’re at the.

Extreme end of food, addiction and sensitivity. And so the farther you are on that food addiction continuum, the more you’re going to be have to have very defined structure and rules and lines that you’re drawing in the sand or bright lines as Dr. Pierce Thompson calls them as far as what foods are going to, you will eat and which ones you’re going to stay away from.

Somebody on this end of the spectrum the can eat anything. They’re going to have a lot more flexibility in which foods do work for them. The further down you get the continuum on the sensitivity of I can’t stop eating that type of thing. The more structure you’re going to have the less flexibility.

And so the concept I like to work with my clients on is called, are the red, light, yellow, light, green light foods, but not only foods, but places, people and things and feelings and so on and so forth at times a day. This can help you determine, like where are you at on this continuum?

First, this person that’s down this end that can eat anything they want. All [00:34:00] foods are Greenlight foods to them. They don’t ever have any obsession. They don’t have cravings. They eat something they enjoy and they can have a portion of it and they don’t ever think about it again.

This is a real person again. Okay. But on the other end, this person that’s got probably food addiction, lots and lots of cravings. They can never seem to have like portion control. They’re going to have a lot more. Foods that are red light for them, that they can’t control their portion. So this concept, let me explain it a little bit more then. So red light foods, let’s just start with the foods readily foods or things that you know, that you can’t control the portion size of what you eat. Even one little tiny bite of it turns on the cravings and your appetite, and you’re just obsessed.

And so for my clients, after the first couple of months of working together we start with a basic approach that gets rid of all cravings. Their appetite is nice and low and they have lots of energy and a lot of mental clarity. So then we’ll strategically introduce some other foods after a couple of months of resetting that.

And then that’s part of [00:35:00] everybody gets an individualized approach, right? Because some people are going to have the same food for them might be Greenlight and other people. It might be red light where they can ever control our portion. So that’s one thing you want to watch for is that if you try something and.

You, you can’t control the portion. You can’t just have a measured amount and then not eat any more of it. You’re obsessed. It turns on appetite. You’re just more hungry in general. You just eat more food. You can’t wait to finish the rest of that. You can designate that as a red light food. So this is a line you’re going to draw where you’re like, I don’t eat that.

I don’t like the way it makes me feel. I can’t control myself and I hate that. And it’s just much more enjoyable and pleasurable just to stay away from that in general. So for me, anything with sugar in it. That’s in that category for me. It’s a hard, no that’s another way another way of looking at it as well.

So red light foods are things that are hard. No, thank you. I don’t eat that. I do not. Yellow light foods are ones that maybe they don’t live in your house because you have a little bit of difficulty portion control. But maybe at a restaurant or at somebody else’s house or some kind of event, they may be [00:36:00] occasional foods for you.

So for me, some examples of yellow light foods are going to be like nuts. If I have them in the house, they’re very tasty. I want to eat them until they’re gone. I typically will eat more than a portition. And so sometimes I’ll have in the house measure out a portion, put them in the freezer, but also most of the time, I don’t like to have them in the house because I will end up overeating.

Greenlight foods are ones that you can have in unlimitedportions in your home, out on the counter you can eat a normal sized portion of that. You enjoy it, but you don’t crave it. It doesn’t turn on your appetite and it doesn’t make you obsessed with food or that item. So Greenlight foods a lot often are things like Steak chicken, a lot of animal proteins, but even butter by itself.

It’s going to be Greenlight food for most people. Cause they got how many tablespoons of butter could you just eat in one portion you’re going to be, you’re going to be pretty limited on how much of that you would eat. Now when you add butter and sweetness together, that’s typically yellow or green light for most people I’m sorry, yellow or red light for most people.

[00:37:00] Cause that’s where that combination is. What’s called the highly palatable combination. Sweet and fat together makes us eat as much as. You might also then draw a line with I don’t eat sweet and fat things together because that turns on appetite and cravings. It might be yellow lights.

So for example, some keto desserts on special occasions, I will make designations of that. But I don’t have them in my house every day because I will seek them out and eat them as much as, until they’re gone. Susan sharing that. If I can not stop at one serving I red light it. Okay. She’s got this concept down.

Yeah. Low-carb tortillas and cheese equal red light. It’s a hard no for me. Yeah. Yeah. Yeah. Great example. Thanks for sharing Susan. Yeah. So this is, part of drawing, creating your own structure, figuring out what works for you personally. Part of why it’s so complicated, right?

Everybody’s like, why is keto so complicated? Why are there so many different versions of it? And it’s because we’re all individuals and we’re all someplace different. Food addiction continuum and, working with trial and error and getting the right kind of support to figure those things out too.

Yeah. So if you’re somebody that’s struggling with this, if you’re like, oh man, this is I [00:38:00] really, this is a lot to unpack and. It takes time to figure these things out. And we often have the fantasy that we’re like, oh, I just want to lose weight really quickly and heal my metabolism. And then I’m just going to go right back to, higher carb intake.

How soon can I go back to eating high carb again or higher carbs? So the quiz I gave a little quiz early on in the show today about true or false once you lose weight on keto and heal your metabolism, you can slowly go back to eating the food you ate before. It was a trick question.

It’s not actually a true or false. It’s more of it depends for some people, they will be able to get a higher carbon Mount and depends on where you’re at on that addiction spectrum. And for some people, most people I’m working with, there’s going be a. Eating the way that you ate before.

Got you. Where you were so likely, there’s going to be some of the things you were eating before that should be off limits. Now I know a lot of people struggle with filling ah, but I’m going to feel deprived if I have to mark foods off limits. But think about before you had attempted keto or you’re on keto right now.

And all foods were on. Okay. How did that work for you? Let [00:39:00] Dr. Phil how’s that working for you, right? It didn’t work. And so we’ve got to come to terms with the fact that if you want. You want to lose weight. You want to keep it off. You have to make some sacrifices. You have to make some permanent changes.

You have to make some bright lines, designations, specific structure about what you do eat and what you don’t eat. Because I’ll tell you it’s so much easier to follow a hundred percent within your lines, draw your little line in the sand of where you eat and what you don’t eat. It is so much easier to do a hundred percent within the lines than it is 90% in the lines and then 10% of whatever, right? How many have you done well for a while? And then you start incorporating some other things and then just things go haywire. So think of, think of what those lines are for you. They’re red, yellow, green light concept may help you decide what those are. Combinations of food again.

So combining sugar in fact together is going to be something that’s for me, that’s not real sugar is a red, a hard, no Keto friendly [00:40:00] sweeteners with fat to me is a yellow. I gotta be really careful with that doesn’t live in my house. But for some people that might be a red light that you just never, you never go there.

Susan here saying after over a year on keto, I can never go back to sad, which is standard American diet. I will always be low carb and avoid sugar. Yes. Yeah, absolutely. For me, for just how I feel the best and also just my family’s health history. Again, what we shared the news article at the very beginning about how your parents and grandparents, what they ate will affect.

Show up in this world. My family has a history of diabetes and dementia. And so for me, I have to stay low carb to be able to manage my health as well, too. All right. What questions does everybody have on this topic here? Normally I have my cohost that has been interjecting some questions, but you all get to be my guest co-host today that are watching.

Ahas questions there about putting those lines in the sand for yourself about what works and what doesn’t. Donna says, thank you for all you do and all your valuable information. God bless you. What are your thoughts on a protein sparing, modified [00:41:00] fasting and keto. You’re welcome, Donna so much.

Yeah. So protein sparing modified modified fasting. I’ll use that occasionally with my clients. It’s a very good weight loss, fat loss, specifically accelerator. It typically is not something that is long-term sustainable though, but it’s like basically extremely high protein. Very low fat is protein sparing modified fasting.

It’s a very effective tool. Rapidly shedding some fat, but again, it’s not something that’s sustainable long-term and so it has to be balanced by I think it was like a tool you can use periodically to do like a fat loss sprint. Put some parameters around that as well. So maybe you’re going to do that for four weeks or six weeks.

Then take a break and go back to like regular baseline keto for you as well, too. I think it’s a really good compliment and for some of my clients they’ve really enjoyed. So I’ve got some program that I’ll run once in a while. That is the protein sparing modified fasting. And they really like it, but also some of my clients don’t like that as well, because they feel like it’s too much like regular dieting where you have to eat really low fat and do all this other measuring and stuff like that. [00:42:00] It’s for some, it’s a fit and some some just don’t like it and they’d rather just do regular keto. All right next, the next episode, next week’s episode, I’m going to bring you all my best tips, strategies and techniques for thriving, not only surviving the holidays.

Thriving through the holidays. And we’ve got our holiday season coming fourth quarter of this year. And so this is a time where a lot of people really struggle from, traditions and foods they’ve always made. And how do you show love to your family without giving them sugar? So I’ll be giving you all my best tips and tricks and strategies.

So come back next week and listen to our episode. That’s a wrap for today. We, I shared an article, a news article about how, what you eat, not only affects your kids, but your grandkids as well, but also the cravings you’re going to have to. So maybe for some of you, you’ve got an insight about, oh my gosh, like my whole family has been addicted.

That’s why we all are so crazy about sugar and it’s really hard for us to give it up. So also we talked about how creating some structure [00:43:00] in your keto diet is essential for you being able to stick with it for the long-term and not fall back into overeating as excessive appetite triggers, too. T he red light yellow light green light concept we talked about.

So if you’re struggling at all again, I’ll share my text number here. So 6 0 2 7 0 4. 5 3 0 9 text me and tell me you heard on the podcast and that’s I’ll know where you came from when and we can continue the conversation, my texts too. So if you’re struggling with this and I need some help in figuring out structure in your keto lifestyle let me see if I can help you out.

Thank you all for being here and watching, listening, and engaging. Love you guys for being here. Remember sharing is caring. So share this episode with a friend if you’re watching the replay hashtag replay in the comments to let me know that you’re listened or watch. And remember our tagline for our show is remember, help us grow and we’ll help you shrink. Thank you all for being here. See you all next time bye Susan, bye Donna. Bye anybody else who’s here too. We’ll see you later.[00:44:00]