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Self-Care Keto - Weight Loss for Women

Self-Care Keto - Weight Loss for Women

By Jess
I’m Jess, and I eat keto as a form of self-care. After keto transformed my physical and mental health, I knew I wanted to help other women to experience the same. I've been keto since 2013 and a weight loss coach since 2017, and I help women lose weight with a keto diet and a self-care mindset.
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78. How to Work Through Binge & Restrict Thoughts

Self-Care Keto - Weight Loss for Women

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94. The Magic Formula for Weight Loss
Have you lost some initial weight with keto but then slowed or stalled or even GAINED weight on keto? You're not alone! This episode will help you get the CLEAR STRATEGY you need to MAGICALLY lose weight...  ✨ easily,  ✨ effortlessly, and  ✨ enjoyably! ⁠ You'll hear about:⁠ 👉 what is satiety and why is it the magic formula? 👉 the difference between short term satiety and long term satiety, and which foods cause which? 👉 should you eat fatty cuts of meat or lean cuts? 👉 how much fat should you eat on keto? 👉 how to switch from high fat keto to high protein keto and WHY? 👉 actual meal formulas to help you moderate fat in a painless way 👉 how to eat in this new way tracking in Carb Manager OR even without any counting at all! Here's the link to the Dr. Ted Naiman satiety infograph: https://www.instagram.com/p/CfR3aieP9zD/?utm_source=ig_web_copy_link Sign up for this month's MOTIVATION MAGIC class at bit.ly/selfcareketoclass Get your FREE Keto Kickstart PDF at theketofit.com/freeguide Learn more about coaching at theketofit.com
54:08
August 09, 2022
93. Hormones & Food Boundaries
Planning your food around your hormones is like planning your outfits around the weather! 😎☂️  If you have a monthly menstrual cycle (or know someone who does), you do not want to miss this episode!   This is a follow up of episode 89 on How To Create Your Food Boundaries (so make sure you listen to that one first), because it's so important to take your hormones into account to set up realistic food expectations for yourself and have more food peace, safety, and pleasure in your life.   If you can understand and plan your life around your menstrual cycle, including your work, social plans, exercise routine, and what you eat... This is a GAME CHANGER. I started doing this a few years ago and it massively changed my life!  It's just so validating! 😅  If you start tracking your hunger, cravings, and emotions each day for a few months, it doesn't take long before you can be having a weird day and realize, "Oh I'm not crazy, it's just day 19." 🤪 🙌  You have more grace for yourself, you can laugh, you can give yourself permission to eat differently without guilt or fear, etc.   You'll learn:  👉️ What the 4 seasons of your menstrual cycle are and what the "weather forecast" is like from a hormonal, energetic, and emotional perspective  👉️ What type of work, social activities, and exercise is best for each season  👉️ What your "superpower" is for each season and how to harness it  👉️ How each season impacts your hunger, cravings, and even your weight, and how to sync this information with your food boundaries  Sign up for this month's MOTIVATION MAGIC class at bit.ly/selfcareketoclass  Get your FREE Keto Kickstart PDF at theketofit.com/freeguide  Learn more about coaching at theketofit.com
41:32
August 02, 2022
92. Why can't I just eat normal? (MVP)
Why can't I just eat normal and be skinny like everyone else?  Sooo many of you have told me how much you loved and needed the recent 2 part episode on Keto vs. WW, and how you find yourself returning to WW when you "just want to eat normal."  On this episode from the Fast to Heal podcast with @shana.hussin.rdn, we are talking you through how to dismantle this belief that's holding you back in your health journey, and also how to rewire ANY belief that's causing you to self-sabotage.   You'll hear about:⁠  👉 the most common limiting beliefs that Shana and I see come up with our clients  👉 the power of asking yourself different questions  👉 4 steps to rewiring any belief that's holding you back  👉 the myth of eating with zero restrictions as being normal  👉 the difference between restrictions and boundaries  👉 living a normal life vs. living a common life  Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass  Learn more about 1:1 coaching at theketofit.com  Get 47 FREE keto recipes at theketofit.com/freeguide  Feeling like you have to wait until after the summer holidays to prioritize your health? Get the help you need with The Self-Care Keto Holiday Guide at theketofit.com/holiday
01:11:06
July 26, 2022
91. Five Year Anniv. Sale!
I'm celebrating my 5 year anniversary of starting my business as a weight loss coach!  Tune in to hear a little more about exactly what I'm celebrating and why this is such a huge deal for me...   ... AAAAAND to learn about my 50% Celebration Sale!   My self-coaching course, The Self-Care Keto Mindset Masterclass, is on sale THIS WEEK ONLY for $199 USD (normally $397) with PAYMENT PLANS AVAILABLE.  I'm going over all of the topics with you including...  Celebrating how you're naturally wired by aligning your environment with your motivational style  Overcoming self-sabotage by rewiring your beliefs  Reducing emotional eating by meeting your real unmet needs  Create true long-term change from the inside out through developing self-compassion  Using your natural strengths to lose weight by hiring yourself as the CEO of your life  Igniting your confidence and inspiration through building up your self-trust and staying focused on your blueprint for your future  You'll also learn about the extra perks of the course like:  Access to my holiday guide, restaurant guide, mindset journal, and more!  Lifetime access to all of the NEW resources I add in the future (and many are coming out soon!)  Exclusive 1:1 coaching and email coaching options, only available to course members  Get the sale price through 7/24 at midnight EST at theketofit.com/mindset
23:34
July 18, 2022
90. Confident and Inspired
This week on the podcast, I'm sharing a very special SNEAK PREVIEW of this month's mindset class: Confident and Inspired.  In this class, you will:⁠ ⁠  ⭐ Celebrate your past accomplishments and give yourself credit for things in your life other than just weight and body image⁠ ⁠  ⭐ Get in touch with your persistence and let her show you how much she’s brought you through and how strong and resilient you truly are⁠ ⁠  ⭐ Feel confidence NOW, rooted in self-trust, long before you reach your goal weight and AS you pursue your goal weight⁠ ⁠  ⭐ Have fun dreaming and getting super specific on the future that you want to create for yourself⁠ ⁠  ⭐ Create a blueprint for your life so that you’re ready to start construction ⁠ ⁠ ⁠ ⭐ Ditch the short-term motivation for an infinite supply of life-giving INSPIRATION⁠  Check out this snippet of the class and then make sure to get access to the FULL class at bit.ly/selfcareketoclass  Get the Self-Care Keto Holiday Guide at theketofit.com/holiday  Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant
21:17
July 12, 2022
89. How to Create Your Food Boundaries
I've been wanting to bring you this episode for a long time! This is an exercise that I do with my clients that brings them such a sense of empowerment and relief. I know it will help you too! You DO NOT need to be eating keto to do this for yourself, so listen in and please share it with others too. ⁠ In this week's episode, you'll learn:⁠ ⁠ 👉 the difference between food RESTRICTIONS and food BOUNDARIES⁠ ⁠ 👉 How food boundaries give you more SAFETY, more PLEASURE, and more SELF-TRUST⁠ ⁠ 👉 Do you have POROUS boundaries, RIGID boundaries, or FLEXIBLE boundaries?⁠ ⁠ 👉 how to break out of the ALL-OR-NOTHING mentality and self-sabotage by EXPANDING your definition of success⁠ ⁠ 👉 how to set up your food dart board⁠ ⁠ ⁠👉 when to ADD a new food boundary and when to RELEASE an old food boundary⁠ Sign up for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Holiday Guide at theketofit.com/holiday Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant
43:44
July 04, 2022
88. (Pt. 2) WW vs Keto with @krystalloses
(Pt. 2) Bouncing between WW and keto? ⁠ ⁠ Or are you just wanting to start something and you're not sure whether keto or Weight Watchers would be best for you?⁠ ⁠ You're not alone! And you're going to love this discussion and be sooo helped by it.⁠ ⁠ This is PART 2 of last week's interview with @krystalloses, so if you haven't listened to Part 1 yet, make sure you go back and listen to that first.  In this week's episode, you'll learn:⁠ ⁠ 👉 how Krystal's breaking point about an airplane seat in 2018 led her to a 120 lb. weight loss on keto in 2019⁠ ⁠ 👉 why she used to view keto as "unsustainable" and "restrictive" even though she was so successful at it, and how she always planned to eventually be able to "eat normal" again⁠ ⁠ 👉 what attracted her to trying WW instead of keto, what she liked about it, how she succeeded on it, and why and when she would recommend it to others⁠ ⁠ 👉 why she eventually came back to keto and the different mindset shifts she's approaching it with this time ⁠ ⁠ 👉 the science behind how either WW or keto CAN work for you to get the results you want on the scale⁠ ⁠ 👉 how to make a decision about what's right for you based on what you'll ENJOY and prioritizing how you want to FEEL in your weight loss journey⁠ ⁠ Sign up for this month's mindset class at bit.ly/selfcareketoclass
55:30
June 27, 2022
87. (Pt. 1) WW vs. Keto with @krystalloses
Bouncing between WW and keto? ⁠ ⁠ Or are you just wanting to start something and you're not sure whether keto or Weight Watchers would be best for you?⁠ ⁠ You're not alone! And you're going to love this discussion and be sooo helped by it.⁠ ⁠  In this week's episode, you'll learn:⁠ ⁠  👉 how Krystal's breaking point about an airplane seat in 2018 led her to a 120 lb. weight loss on keto in 2019⁠ ⁠  👉 why she used to view keto as "unsustainable" and "restrictive" even though she was so successful at it, and how she always planned to eventually be able to "eat normal" again⁠ ⁠  👉 what attracted her to trying WW instead of keto, what she liked about it, how she succeeded on it, and why and when she would recommend it to others⁠ ⁠  👉 why she eventually came back to keto and the different mindset shifts she's approaching it with this time ⁠ ⁠  👉 the science behind how either WW or keto CAN work for you to get the results you want on the scale⁠ ⁠  👉 how to make a decision about what's right for you based on what you'll ENJOY and prioritizing how you want to FEEL in your weight loss journey⁠ ⁠  Sign up for this month's mindset class at bit.ly/selfcareketoclass ⁠ ⁠
53:37
June 22, 2022
86. Use Your Strengths to Lose Weight
This week on the podcast I'm sharing a very special SNEAK PREVIEW of this month's mindset class: Hire Yourself as the CEO of Your Life.  In this class, you will:⁠ ⁠  ⭐ Take some FUN assessments that make you feel more like YOU and help you to LOVE and LIKE yourself⁠ ⁠   ⭐ Learn your natural strengths so that you can apply them to your weight loss goal⁠ ⁠   ⭐ Uncover the mental “blocks” preventing you from using your strengths in weight loss, even though you see yourself using them in every other area of your life! ⁠ ⁠   ⭐ Discover your personal values and find how they align to your health journey, freeing your self-care actions to naturally flow with integrity, ease, and JOY⁠ ⁠   ⭐ Create weight loss strategies to approach your goal in the way that will be ENJOYABLE and MEANINGFUL for YOU, while still getting the results you want ⁠  Check out this snippet of the class and then make sure to get your access to the FULL CLASS at bit.ly/selfcareketoclass
17:46
June 13, 2022
85. Shoulds, Wants, and Knowing (MVP)
Do you struggle with fighting between what you SHOULD do and what you WANT to do? How about between what you want NOW and what you want MOST? You're not alone! This is something I work on with my clients all. the. time. In this week's episode, you'll learn: why there's absolutely nothing wrong with you 2 words to help you when you feel like you "should" do something why rebelling against the shoulds is not actually true freedom, and what to do instead Sign up for this month's mindset class at bit.ly/selfcareketoclass Grab my NEW restaurant guide at theketofit.com/restaurant Get 47 free keto recipes and a shopping list at theketofit.com/freeguide Learn more about 1:1 coaching at theketofit.com
20:27
June 08, 2022
84. Healing My Relationship with the Scale - pt 2
This week I'm so honored to share part 2 of an episode where I was featured as a guest on the amazing Lone Star Keto podcast! Amber and I have done a lot of collabs together, and I'm always so excited to work with her. If you're not yet, make sure to go follow her on IG @lonestarketogirl ⁠  In this interview, you will learn: ⁠ ⁠  👉 how I healed my relationship with the scale by following the strategy of weighing myself DAILY   👉 the mindset I needed to adopt in order for that strategy to heal me instead of harm me⁠   👉 other options for using the scale, as well as helpful ways to use body measurements instead of the scale ⁠  👉 how to celebrate non-scale victories   👉 factors that cause the scale to fluctuate and how to incorporate this into the superpower of CONTEXTUALIZING the scale number   👉 my answer to the question: how soon should we step on the scale after a binge and/or deviation? ⁠ Grab my summer holiday guide at theketofit.com/holiday Get 47 free keto recipes and a shopping list at theketofit.com/freeguide Learn more about 1:1 coaching at theketofit.com
55:25
June 01, 2022
83. Healing My Relationship with the Scale - pt 1
This week I'm so honored to share part 1 of 2 of an episode where I was featured as a guest on the amazing Lone Star Keto podcast! Amber and I have done a lot of collabs together, and I'm always so excited to work with her. If you're not yet, make sure to go follow her on IG @lonestarketogirl ⁠ In this interview, you will learn: ⁠ ⁠ 👉 how I healed my relationship with the scale by following the strategy of weighing myself DAILY 👉 the mindset I needed to adopt in order for that strategy to heal me instead of harm me⁠ 👉 other options for using the scale, as well as helpful ways to use body measurements instead of the scale ⁠ 👉 how to celebrate non-scale victories 👉 factors that cause the scale to fluctuate and how to incorporate this into the superpower of CONTEXTUALIZING the scale number 👉 my answer to the question: how soon should we step on the scale after a binge and/or deviation? ⁠ Sign up for my Self-Compassion mindset class at bit.ly/selfcareketoclass⁠ Get 47 free keto recipes and a shopping list at theketofit.com/freeguide Learn more about 1:1 coaching at theketofit.com ⁠
46:26
May 24, 2022
82. How To Grow Your Self-Compassion
This week on the podcast I'm sharing a very special SNEAK PREVIEW of this month's mindset class: Compassion For Your Coping.  In this class, you will:⁠ ⁠  ⭐ Learn about your Enneagram personality and how it has impacted your relationship with food, weight, and body image⁠ ⁠  ⭐ Learn your childhood wound, or the primary message that you received as a child, and how it shapes the story that you tell yourself about your life, your health, your weight, and your capabilities ⁠ ⁠  ⭐ Learn your signature brand of coping, with self-compassion and gratitude for how it has helped you survive⁠ ⁠  ⭐ Learn easy, practical ways to practice self-compassion⁠ ⁠  ⭐ Get specific personal growth recommendations that you can begin to take action on⁠ Check out this snippet of the class and then make sure to get your access to the FULL CLASS at bit.ly/selfcareketoclass
19:28
May 17, 2022
81. I'm not strong enough to do this
This week I'm so honored to share an episode where I was featured as a guest on the amazing @keton.esncoffee podcast! This podcast consistently features so many incredible keto powerhouses, so make sure you go follow Lorenz if you're not already.  ⁠⁠ You will learn: ⁠ 👉 why I now attribute my old struggle with depression and anxiety to a lack of nutrition⁠ 👉 how to attribute your problems to your ENVIRONMENT instead of some character defect within YOU⁠ 👉 why I was so ANGRY when I first started keto⁠ 👉 how I moved out of approaching keto from the same old diet culture mentality I had with every other diet⁠ 👉 why you always have a very GOOD reason for self-sabotaging⁠ 👉 how to move through the belief "I'm not strong enough to do this" ⁠ Sign up for my Self-Compassion mindset class at bit.ly/selfcareketoclass⁠ Get 47 FREE keto recipes at theketofit.com/freeguide Learn more about coaching at theketofit.com ⁠
54:26
May 10, 2022
80. Why you’re not consistent
My secret to staying consistent on keto for the last 9 years? ⁠ ⁠  By holding the belief: I am consistent unless I have a damn good reason not to be.⁠ ⁠  You will learn:⁠  👉 the differences between masculine "doing" and feminine "being" when it comes to making changes in your life⁠  👉 the differences between external obstacles and internal obstacles to your goals⁠  👉 why being at war with yourself never works and how to dissolve it  👉 how to let go of a mindset by LOVING it first⁠  👉 how to be the CEO of all of your internal voices⁠ ⁠  🌟 Head on over to my site www.theketofit.com to learn more.⁠ ⁠  Sign up for my Self-Compassion mindset class at bit.ly/selfcareketoclass⁠
36:53
May 03, 2022
79. Let me tell you about what I do
Have you ever wondered, "What even IS coaching?" This week I’m sharing about what I do and what makes coaching so special! You will learn: 👉 the differences between coaches vs. teachers, mentors, consultants, pastors, and therapists 👉 why coaches do not give advice! 👉 what I believe about you as my client 👉 what skills I use to help you heal yourself and reach your goals 👉 what integrity and confidence truly mean Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
29:23
April 25, 2022
78. How to Work Through Binge & Restrict Thoughts
It’s the week after a holiday weekend and Spring Break, and I know I’m not the only one with unhelpful thoughts, so let’s work through these binge & restrict thoughts together. You will learn: 👉 what binge & restrict thoughts sound like 👉 how to find the GOOD and HELPFUL aspect of binge & restrict thoughts 👉 why compensating always backfires and what to do instead 👉 4 questions to ask yourself to work through the binge & restrict thoughts Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass  Learn more about 1:1 coaching at theketofit.com  Get 47 FREE keto recipes at theketofit.com/freeguide
37:15
April 18, 2022
77. Easter and Emotional Eating
Hey loves! I can't believe we are halfway through April. I've got a short episode for you this week about Easter and emotional eating!  Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass  Learn more about 1:1 coaching at theketofit.com  Get 47 FREE keto recipes at theketofit.com/freeguide  Ready for Easter/Passover? Get the help you need with The Self-Care Keto Holiday Guide at theketofit.com/holiday
08:60
April 11, 2022
76. Why can't I just eat normal?
Why can't I just eat normal and be skinny like everyone else? If you've ever asked yourself that question, you don't want to miss this episode!  On this episode from the Fast to Heal podcast with @shana.hussin.rdn, we are talking you through how to dismantle this belief that's holding you back in your health journey, and also how to rewire ANY belief that's causing you to self-sabotage.  You'll hear about:⁠ 👉 the most common limiting beliefs that Shana and I see come up with our clients 👉 the power of asking yourself different questions 👉 4 steps to rewiring any belief that's holding you back 👉 the myth of eating with zero restrictions as being normal 👉 the difference between restrictions and boundaries 👉 living a normal life vs. living a common life Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide Ready for Easter/Passover? Get the help you need with The Self-Care Keto Holiday Guide at theketofit.com/holiday
57:56
March 28, 2022
75. Self-Care vs. Self-Soothing
In this week's podcast episode, I'm sharing an episode where I was a guest on Direction Not Perfection podcast with Lindsey House, RD.⁠ You'll hear about:⁠ 👉 self-care with food vs. self-soothing with food and how to do both in a healthy way 👉 the needed mindset work to transition from your initial "jumpstart" protocol into a long-term lifestyle 👉 why comments or even compliments on your body can be triggering 👉 carb reduction as a healing protocol instead of a lifetime sentence 👉 how our language creates our reality 👉 the incredible health marker improvements I've seen with my clients, beyond just weight loss Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide Ready for Easter/Passover? Get the help you need with The Self-Care Keto Holiday Guide at theketofit.com/holiday
29:11
March 22, 2022
74. Removing Your Weight Loss Deadline
In this week's podcast episode, I'm sharing an episode where I was a guest on Fitness Hacks Over 40 podcast with Brad Williams.⁠ You'll hear about:⁠ 👉 Removing the deadline from your weight loss journey⁠ 👉 Getting off the all-or-nothing or on/off diet mentality⁠ 👉 Why exercise is overrated for weight loss and why it seems to backfire⁠ 👉 How and why to prioritize protein for weight loss⁠ 👉 Factors that can cause daily fluctuations with the scale ⁠ 👉 How to have a healthy relationship with the scale⁠ ⁠ Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
01:02:04
March 16, 2022
73. How to Enjoy Keto Sweets as Self-Care
This week I'm chatting all about how to ENJOY keto sweets from a self-care perspective. To me this means...⁠ 😛 Eating sweet foods that have some nutritional value⁠ 😛 Plus are delicious, easy, portion-controlled⁠ But also...⁠ ⛔ Won't spike my blood sugar ⁠ ⛔ Won't harm my body or upset my stomach⁠ ⛔ Won't hijack my brain and trigger me to overeat⁠ ⁠ You'll learn about...⁠ 👉 The goal of keto sweeteners and products⁠ 👉 My self-care goals with food⁠ 👉 2 sweeteners to avoid⁠ 👉 The pros/cons of keto sweeteners like erythritol, xylitol, monk fruit, stevia, allulose, sucralose, etc.⁠ 👉 Which sweeteners I choose to use⁠ 👉 Why I avoid keto sweeteners paired with fat⁠ 👉 How I pair keto sweeteners with protein to still enjoy pleasure from sweet foods⁠ 👉 My thoughts on keto products⁠ ⁠ ⁠10 Self-Care Keto Desserts⁠ Podcast: https://anchor.fm/selfcareketo/episodes/10-Self-Care-Keto-Desserts-es7ae3⁠ IG: https://www.instagram.com/p/CV5v7CBJQ0C/?utm_source=ig_web_copy_link⁠ ⁠ How to set up your macros with Carb Manager⁠ IG: https://www.instagram.com/reel/CZMO-j-p-9J/?utm_source=ig_web_copy_link⁠ ⁠ Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
01:06:17
March 08, 2022
72. How I Found Food Freedom
In today's podcast episode, I'm sharing an episode where I was a guest on The New Age Life with Garima Nabh podcast. You'll hear about:⁠ 👉 My story of how keto + mindset work gave me food freedom 👉 The science behind fat loss and brain changes with keto 👉 Why exercise is overrated for weight loss and what we can learn from body builders 👉 How I became a coach and why I chose to get much more training in life coaching than nutrition 👉 The similar struggles and patterns I see in most of my clients 👉 Why I think we SHOULD care about how we look and the differences of when it's healthy vs. unhealthy 👉 What is "revenge weight loss" and are you doing it? 👉 The one thing that will help you move from hating yourself to loving yourself Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
36:26
March 01, 2022
71. The GOOD of Being Overweight
If I had never been overweight, I would not be living the beautiful life I am right now, and I wouldn’t be be healed, healing, healer person I am today. In this episode, I’m sharing with you all that I have realized about the GOOD that has come out of me being overweight in my life. I hope it will inspire some perspective shifts in you. I think you’ll be really surprised… …It’s not about body positivity. …It’s not about that toxic positivity (invalidating the pain of being overweight.) It’s about GRIEVING what you truly have lost from being overweight… AND it’s about ALLOWING yourself to receive the GOOD from being overweight. Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
43:40
February 23, 2022
70. How To Stop Numbing Out With Food
Are you sick of numbing out with food? Real self-care is designing a life you don't need to numb out from. ⁠ In today's podcast episode, I'm sharing an episode where I was a guest on #closeupradio.⁠ The reason we numb with food is because we are not meeting our deeper unmet needs.⁠ You'll hear about:⁠ 👉 My story of lifelong struggle with my weight⁠ 👉 The science of how keto helps you lose weight without hunger or feeling restricted⁠ 👉 The brain and MOOD benefits of keto and why it changes how you FEEL⁠ 👉 How keto enabled me to do the inner work of healing my relationship with food, weight, and body image⁠ 👉 Why we gain the weight back and how to ensure that we don’t⁠ 👉 How to stop numbing out with food⁠ 👉 A client success story that is so much bigger than weight loss⁠ Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
32:02
February 15, 2022
69. How to Stop Self-Sabotage
Do you feel like you're self-sabotaging your own success? In today's podcast episode, I'm sharing an episode where I was a guest on my friend @lizsumner 's I Always Wanted To podcast. ⁠ The reason why we give up on our goals is because we are not FEELING how we want to FEEL! You'll learn: 👉 How to phrase a goal in a way that your brain will follow through  👉 Why we should focus on our desired feelings instead of our desired results  👉 How to figure out what you DO want to feel  👉 The reason why we self-sabotage and how to stop 👉 How to track your food using an app versus how to use meal formulas 👉 What’s a reasonable amount of time to see dramatic results? Join this month's Self-Care Keto Class at bit.ly/selfcareketoclass Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
40:24
February 08, 2022
68. How To Get Back On The Wagon
Have you felt like you've fallen off the wagon and have no idea how to get back on track?  In today's podcast episode, I'm sharing an episode where I was a guest on my friend @carlytizzano 's Resolve Podcast.  You'll learn 4 concrete action steps to help you get back on the wagon PLUS... 👉 How I compare keto + mindset work to medication + therapy 👉 How losing my dad changed my life 👉 How do my husband and daughter eat? (not keto!) 👉 What are the benefits of keto beyond weight loss? 👉 What is self care and how does food play into it? 👉 Should you count total carbs or net carbs? 👉 Food boundaries vs. food restrictions  👉 How to handle keto questioners  👉 How to use keto products as transition tools  👉 How to set “Goldilocks” goals  ⁠👉 and more fun topics! Join the NEW Self-Care Keto Mindset Masterclass at theketofit.com/mindset Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
50:24
February 01, 2022
67. Align Your Motivation: The Four Tendencies
Are you an Obliger, Questioner, Upholder, or Rebel? 👀 Today I'm sharing a sneak peak of my NEW Self-Care Keto Mindset Masterclass! ⁠ ⁠ In this clip on the podcast, we're talking about the concept of The Four Tendencies and how to create weight loss strategies that will actually work in sync with your motivational type. ⁠ ⁠ Instead of trying to change yourself, let's CELEBRATE who you are and lean into it, while setting up your environment for success. ⁠ ⁠ Before you listen, go take the free & quick Four Tendencies Quiz, then tune in and pay extra special attention to when we talk about your type. You'll get some great new self-awareness, self-compassion, and concrete strategies that you can try this week! ⁠ THIS HAS THE POWER TO CHANGE EVERYTHING. 🙌 Join the NEW Self-Care Keto Mindset Masterclass at theketofit.com/mindset Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide
42:39
January 25, 2022
66. How to Use Food as Self-Care
Today I'm sharing an episode where I was interviewed as a guest on the Awakening with Dr. Jennie podcast on the topic of food as self-care.  You'll learn about: 👉 My keto healing and weight loss story 👉 Why keto is more easy and effective than counting calories 👉 My experience and thoughts on being vegetarian or vegan  👉 How to eat healthy and still have FUN and ENJOY yourself  👉 How to use food as self care  👉 Is coffee helpful or harmful?  👉 The scientific reasons why we emotionally eat  👉 How to give food to yourself instead of taking it for yourself  Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide Join the NEW Self-Care Keto Mindset Masterclass at theketofit.com/mindset Check out LMNT electrolytes at bit.ly/theketofitsalt
51:29
January 19, 2022
65. Align Your Motivation - Abstainers vs. Moderators
Today I'm sharing a sneak peak of my NEW Self-Care Keto Mindset Masterclass!  In this clip, we're talking about the concept of Abstainers vs. Moderators and how to create weight loss strategies that will actually work in sync with your personality type.  Instead of trying to change yourself, let's CELEBRATE who you are and lean into it, while setting up your environment for success.  Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide Join the NEW Self-Care Keto Mindset Masterclass at theketofit.com/mindset
19:01
January 10, 2022
64. Losing 130 lbs. on Keto with Bri Hershey
Bri is a high school teacher from Minnesota who lost 130 lbs on keto! We talk about: 👉 Bri's story of how she found keto and how much it transformed her life 👉 how she worked through her own limiting beliefs surrounding food, weight, and body image 👉 how she shifted strategies along her journey 👉 her favorite keto resources 👉 what advice she would give to her past self on Day 1 of keto Follow Bri on Instagram @bri_hershey Please share this episode with any other keto newbies who you know might want to start eating keto in the new year! Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide Join the NEW Self-Care Keto Mindset Masterclass at theketofit.com/mindset
01:07:30
January 04, 2022
63. Keto for Newbies
I'm sharing a super fun interview where I was a guest on Wes Iseli's Magiclife podcast. Wes is a well-known magician & illusionist who's been featured on Pen & Teller's Fool Us show. He and his wife Natalie and their children travel full-time performing shows, and he interviewed me on "the magic of ketosis."  Wes and Natalie are keto newbies and we wound up doing some unplanned coaching together! We talk about: ➡️ how to eat keto on the road and on the go ➡️ why you should avoid Splenda packets & other sweetener packets, and what to use instead ➡️ how to handle it when your partner has a different personality type surrounding food ➡️ the differences between low carb, keto, and carnivore, and how to know what's best for you Please share this episode with any other keto newbies who you know might want to start eating keto in the new year! Learn more about coaching at theketofit.com   Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
57:32
December 28, 2021
62. How Keto Helps With Fertility
Have you struggled with fertility? Or has someone you love struggled with fertility?⁠ ⁠Join me and Temple Stewart @the.ketogenic.nutritionist as she shares her story of how keto helped her heal her PCOS and Hashimoto’s and get pregnant naturally!⁠⁠ We talk about:⁠ ➡️ how keto helps with infertility and healing hormones⁠ ➡️ how to do keto when your goal is pregnancy⁠ ➡️ how to eat during pregnancy, postpartum, and while breastfeeding⁠ ➡️ is it possible to "thrive" during post partum?⁠ ➡️ how to explore and get started with an adoption journey⁠ ➡️ should you tell a friend with infertility about keto?⁠ ⁠ Please share this episode with any other people who you know might be helped by it! Learn more about coaching at theketofit.com Get 47 FREE keto recipes at bit.ly/ketokickstartpdf         
01:21:04
December 21, 2021
61. Reducing Emotional Eating with Amber Wentworth
Today I'm sharing a special interview where I was a guest on Amber Wentworth's podcast, the Lone Star Keto podcast.   You'll learn:  ➡️ 4 steps to reduce your emotional eating  ➡️ what self-care actually is  ➡️ how to meet your real needs instead of substituting with food  "It's not really about just getting in a smaller body or being skinny or whatever it is you think you want right now. It's about no longer hiding out from your life. And it's about having the confidence and energy to show up as the person you want to be and go after all the dreams you really do have in your heart."  I hope you enjoy this episode! Be sure to follow Amber on Instagram @lonestarketogirl and check out her podcast, the Lone Star Keto podcast as well!  ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Holiday Guide. The winner will be announced on Jan 1. ⁠  Purchase The Self-Care Keto Holiday Guide at theketofit.com/holiday  Learn more about coaching at theketofit.com   Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
51:14
December 14, 2021
60. How To Set Great New Year's Resolutions
Are you ready to set your 2022 resolutions? 🥂  Whether you’re excited about 2022 or feeling discouraged and defeated about 2021, this episode is for you! 💗  @carlytizzano is a New Year’s resolution coach, certified life + weight loss coach, and she’s teaching us all about how to set great New Year’s resolutions.  You will learn:  ➡️ the #1 mistake people make that causes them to give up on their resolutions  ➡️ how to get your motivation back when you’ve lost it  ➡️ what to do when life crises side-swipe your goals  ➡️ the differences in how men and women think about their goals and their obstacles  ➡️ what is actually even the point in setting goals?  Go follow @carlytizzano, check out her super helpful Resolve podcast, and set up a free call at carlytizzano.com to work with her in 2022!  ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Holiday Guide. The winner will be announced on Jan 1. ⁠  Purchase The Self-Care Keto Holiday Guide at theketofit.com/holiday  Learn more about coaching at theketofit.com   Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
51:19
December 07, 2021
59. My Keto Story
Hey friends, today I'm sharing an interview I did on my friend Shana Hussin's podcast: Fast to Heal Stories.   You'll hear about:  My past struggles with weight and disordered eating  How and why I became a weight loss coach  Why I've used keto as a form of self-care for 8 years now  How I incorporate fasting for myself and my clients  My answer to "Should you fast if you have a past history of disordered eating?"  My answer to "Can you ever be truly healed from disordered eating?"  I hope you enjoy this episode, and make sure to check out Shana's podcast "Fast to Heal Stories" as well! She has some fantastic guests and you'll learn a lot from her.   ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Holiday Guide. The winner will be announced on Jan 1. ⁠  Purchase The Self-Care Keto Holiday Guide at theketofit.com/holiday  Learn more about coaching at theketofit.com  Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
50:42
November 30, 2021
58. How Functional Nutrition Can Help You (Part 2)
Are you feeling frustrated with weight gain?    Do you suffer from GI issues like SIBO, GERD, IBS, etc?    Are you struggling with anxiety or other mental health issues?    Has your doctor told you nothing is wrong?    @connierutledgewellness is a functional nutritionist who uses fascinating healing modalities like metabolic typing, genetic testing, amino acid therapy and even hypnosis to help you connect to yourself like never before and learn how good you can feel!    In Part 1 last week, we learned...  👉 what your genes tell you about whether high carb or low carb is right for you   👉 how to know when “dis-ease” is overriding your genetic tendency and what you can do to heal   👉 what amino acid therapy is and the importance of protein In Part 2 this week, you'll learn...   👉 exactly what labs and tests you can ask your doctor for if you haven’t gotten the answers you need yet   👉 how hypnosis works and hear some success stories  ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Holiday Guide. The winner will be announced on Dec 1. ⁠  Purchase The Self-Care Keto Holiday Guide at theketofit.com/holiday  Learn more about coaching at theketofit.com Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
32:37
November 23, 2021
57. How Functional Nutrition Can Help You (Part 1)
Are you feeling frustrated with weight gain? Do you suffer from GI issues like SIBO, GERD, IBS, etc? Are you struggling with anxiety or other mental health issues? Has your doctor told you nothing is wrong? @connierutledgewellness is a functional nutritionist who uses fascinating healing modalities like metabolic typing, genetic testing, amino acid therapy and even hypnosis to help you connect to yourself like never before and learn how good you can feel! In Part 1 this week, you’ll learn… 👉 what your genes tell you about whether high carb or low carb is right for you 👉 how to know when “dis-ease” is overriding your genetic tendency and what you can do to heal 👉 what amino acid therapy is and the importance of protein In Part 2 next week, you'll learn... 👉 exactly what labs and tests you can ask your doctor for if you haven’t gotten the answers you need yet 👉 how hypnosis works and hear some success stories ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Holiday Guide. The winner will be announced on Dec 1. ⁠ Purchase The Self-Care Keto Holiday Guide at theketofit.com/holiday Learn more about coaching at theketofit.com Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
54:13
November 16, 2021
56. Carnivore for Healing 2.0 (Part 2)
This fun two-part interview with Amber from @lonestarketogirl will inspire you on your weight loss journey and help you shift your mindsets to ENJOY your journey! Amber has lost 62 lbs. and counting and has gone from a size 24 to a size 2 on her journey with keto and carnivore!  We talk about - why skinny doesn’t mean healthy - how weight loss comes through health and NOT health through weight loss - how carnivore helped Amber find healing 2.0 - why ditching the scale was the strategy she needed - and so much more! Today is Part 2 of the episode, so make sure you go back and listen to Part 1 first if you haven't yet! ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Holiday Guide. The winner will be announced on Dec 1. ⁠ Purchase The Self-Care Keto Holiday Guide at theketofit.com/holiday Learn more about coaching at theketofit.com Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
46:39
November 08, 2021
55. Carnivore for Healing 2.0 (part 1)
This fun two-part interview with Amber from @lonestarketogirl will inspire you on your weight loss journey and help you shift your mindsets to ENJOY your journey! Amber has lost 62 lbs. and counting and has gone from a size 24 to a size 2 on her journey with keto and carnivore! We talk about - why skinny doesn’t mean healthy - how weight loss comes through health and NOT health through weight loss - how carnivore helped Amber find healing 2.0 - why ditching the scale was the strategy she needed - and so much more! Tune in for Part 1 and we'll be back next week with Part 2! ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Holiday Guide. The winner will be announced on Dec 1. ⁠ Purchase The Self-Care Keto Holiday Guide at theketofit.com/holiday Learn more about coaching at theketofit.com Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
44:57
November 01, 2021
54. Self-Care Carnivore
Are you carnivore curious? Do you wonder what exactly people eat on carnivore and if there are different variations? Do you want to know if you can still have your coffee and keto sweeteners? Do you struggle with hormonal issues, PCOS, insulin resistance, high blood sugar, and/or digestive issues and wonder how carnivore could help? Do you just wanna know how it can help with weight loss? Do you wonder why fruits and vegetables may actually be harmful for some people? Are you worried that your body would miss something you need if you give up plants? Are you concerned about the ethics of eating that much meat and struggle because you have such compassion for animals? We are talking about all this and more with @coachjenwinkler Don’t miss this meaty episode! 😆 ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Guided Mindset Journal (a $39 value!) The winner will be announced on Nov 1. ⁠ Purchase The Self-Care Keto Guided Mindset Journal at theketofit.com/journal Learn more about coaching at theketofit.com Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
01:17:25
October 26, 2021
53. Your holiday guide is here!
I'm so excited to share that I've just released my new Self-Care Keto Holiday Guide! Tune in to this short 2 minute episode learn more about what's included, then grab your instant download for just $19 at theketofit.com/holiday
01:56
October 20, 2021
52. How To Heal Burnout
Do you feel overwhelmed and burnout from all the hustle, people-pleasing, and wearing so many hats in your life? Do you feel like you spend most of your life giving it away to other people’s agendas for you and then spend the little time that you do have for yourself just numbing out? Does inner peace, alignment, and authenticity sound great but unattainable, and you have no idea where to start? Are you curious to learn more about some healing modalities like reiki, breathwork, and tapping, but they freak you out or they’re just plain unscientific? Would you like to hear directly from one of my clients about what it’s like to work with me? We are talking about all this and more with a former client of mine, Burnout Recovery Coach and Reiki Master, Kristin Hodnett @kristinhodnettcoaching ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Guided Mindset Journal (a $39 value!) The winner will be announced on Nov 1. ⁠ Purchase The Self-Care Keto Guided Mindset Journal at theketofit.com/journal Learn more about coaching at theketofit.com Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
01:12:32
October 12, 2021
51. How To Beat Sugar Cravings
Do you feel like you can’t resist your sugar cravings? Do you use sugar to numb out from stress or negative emotions? Do you feel like you are powerless against food? Are you a perfectionist that goes into screw it mode whenever you make a mistake with food? Do you wonder why you can be so successful in every other area of your life except with food? Do you freak out whenever you gain weight? We are talking about all this and more with Sugar Cravings Coach Charmaine from @sugarfree.selfcare ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Guided Mindset Journal (a $39 value!) The winner will be announced on Nov 1. ⁠   Purchase The Self-Care Keto Guided Mindset Journal at theketofit.com/journal   Learn more about coaching at theketofit.com   Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
01:10:50
October 05, 2021
50. Fasting as Self-Care
Have you wondered if fasting is right for you or if you should avoid it?  Do you wonder what the benefits are and if it’s even worth it?  Have you reached a stall on keto and wonder what you can do to accelerate your results?  Are you confused about the differences between fasting, intermittent fasting, time restricted eating, bulletproof fasting, and protein sparing modified fasting? 🤯  Do you have a history of disordered eating and feel like fasting triggers you? 🤨  And the biggest burning question! How much weight will I lose from fasting and how much will I regain when I end the fast?  @shana.hussin.rdn is explaining all this and more on today’s episode.  ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Guided Mindset Journal (a $39 value!) The winner will be announced on Oct 1. ⁠   Purchase The Self-Care Keto Guided Mindset Journal at theketofit.com/journal   Learn more about coaching at theketofit.com   Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
01:05:57
September 28, 2021
49. How to reintroduce carbs in a healthy way
Have you wondered how to reintroduce carbs in a healthy way on keto?  Do you miss certain foods like fruits and potatoes?  Are you afraid that bringing back carbs will make you feel sick or make you gain weight?  Do you want to know the most optimal way to do it so you’re still feeling great?  Do you wonder if maybe it’s not the right choice for you and how to determine that?  We are talking about all this and more in my interview with Evy from @the.healthy.parent  ⭐⭐⭐⭐⭐ Leave a rating and review of the podcast on iTunes to be entered to win a FREE copy of The Self-Care Keto Guided Mindset Journal (a $39 value!) The winner will be announced on Oct 1. ⁠  Purchase The Self-Care Keto Guided Mindset Journal at theketofit.com/journal  Learn more about coaching at theketofit.com  Get 47 FREE keto recipes at bit.ly/ketokickstartpdf
01:04:28
September 21, 2021
48. What is self-care?
Today I went live with Charmaine from Sugar Free Self-Care, and we're talking all about self-care. 🍩 What self-care ACTUALLY is (not what you think!) 🍫 How to meet your self-care needs without using extra time, money, or energy. 🧁 Simple mindset shifts you can make to make your weight loss sustained! Grab your copy of The Self-Care Keto Guided Mindset Journal at theketofit.com/journal Wanna join group coaching? Sign up for your free curiosity call at bit.ly/freecuriositycall. We start Sep 9 and I can't wait for you to join!
34:20
September 01, 2021
47. How I healed my relationship with the scale
From throwing my scale in the trash to weighing myself everyday, this is my story of how I healed my relationship with the scale. Leave a rating and review on iTunes for the Self-Care Keto podcast to be entered to win a FREE copy of my new book, The Self-Care Keto Guided Mindset Journal (a $39 value!) Check out The Self-Care Keto Guided Mindset Journal at theketofit.com/journal Sign up for a FREE Curiosity Call at bit.ly/freecuriositycall Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf
36:27
August 18, 2021
46. The secret is out!
I’m so excited to share that I wrote my first book! It’s called The Self-Care Keto Guided Mindset Journal, and it will help you actually ENJOY your weight loss journey with a self-care mindset. You’ll get 10 of my most proven and effective weight loss coaching mindset exercises that have helped my clients transform their lives, in an easy-to-use downloadable and printable guided journal. Listen in to hear the first chapter for free! I’ve poured all my weight loss coaching passion and wisdom into this resource for you. ❤️ 💲 Instantly download for $39.00 USD, and you can even pay in 4 interest-free payments of $9.75 with PayPal! 💗 Visit theketofit.com/journal to start your self-care weight loss journey.
25:20
August 05, 2021
45. Four Things To Cut If You're Stalling On Keto
Have you reached a stall losing weight with keto? Try cutting out these common culprits! Alcohol Keto Product Frankenfoods Nuts Dairy Listen in to understand the why behind each! Grab your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Sign up for a free coaching curiosity call at bit.ly/freecuriositycall
26:29
July 29, 2021
44. Summer break
Hey friends! Just wanted to give a heads up that I am taking a short 2 to 3 week break from IGTV and the weekly podcast episodes at the Self-Care Keto podcast, as well as the free weekly group coaching on Clubhouse. I’m taking the time to finish creating something new and exciting to share with you in time for that extra motivating back-to-school timeframe! Anybody else feel like you wanna just get your life together in August/September? I think it’s even more motivating than New Year’s! I will still be active here with posts and reels and DMs. I am also still taking on new 1:1 clients. Sign up for a free curiosity call at bit.ly/freecuriositycall Speaking of free! Get my free Keto Kickstart PDF with 47 recipes at bit.ly/ketokickstartpdf
06:02
June 30, 2021
43. Client Success Stories
Today I’m sharing some client success stories! This is about so much more than x lbs lost in x weeks. You’ll hear stories about mindset shifts, healing, and food freedom. I’m also sharing more about how you can work with me! Sign up for your FREE coaching curiosity call at bit.ly/freecuriositycall Learn more at theketofit.com
24:29
June 23, 2021
42. Four Free Keto Resources
Check out the Self-Care Keto podcast from Tuesday 6/15 to hear the awesome interview that Evy @itstheketobabe and I did together about why your mindset is just as important as what you eat. I offer FREE group coaching over on Clubhouse, and we are chatting TODAY (Wednesday 6/16) at noon EST. Let me know if you need an invite (email theketofit@gmail.com) and I will hook you up! Be sure to follow me @theketofit on Clubhouse so you get notifications about future FREE coaching sessions. I would love to send you a Free Keto Kickstart PDF with 47 delicious & easy recipes! Sign up at bit.ly/ketokickstartpdf Are you curious about working with me 1:1 to reach your weight loss goal from a self-care mindset? I offer a free 30 minute curiosity call! Even if you decide not to move forward with coaching, I would love to give you some free custom keto advice after hearing your story and your specific struggles. Sign up at bit.ly/freecuriositycall. I can’t wait to meet you! 
09:53
June 16, 2021
41. Why your mindset is as important as your diet
We have a special episode of the podcast this week! Join me and my fellow keto coach Evy The Keto Babe as she interviews me about the ketogenic diet and mindset. This one is a longy but a goody - so turn your podcast player to double speed and get through it in half the time. :) We talked about how we can improve our mindset in order to achieve our goals. We shared some tips and tricks on how to overcome self sabotage and reflect on emotional eating. We also discussed on how to ease into keto when just starting out and how to implement exercise and stay motivated.
01:06:52
June 15, 2021
40. Overcoming low self-worth (why we don't set boundaries pt 4)
Usually emotional eating stems from either an UNMET need or an UNSET boundary. While eating keto helped me sooo much to change WHAT I eat when I emotionally eat, it wasn’t until I started working on my own self-care that I was able to reduce how often I was emotionally eating. Today we’re unpacking another common reason that we don’t set boundaries: we have low self-worth. Stay tuned! Wednesdays at 9 am EST. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more at theketofit.com Schedule a FREE curiosity call at bit.ly/freecuriositycall
32:43
June 10, 2021
39. Selfishness vs self-love (why we don't set boundaries pt 3)
Usually emotional eating stems from either an UNMET need or an UNSET boundary. While eating keto helped me sooo much to change WHAT I eat when I emotionally eat, it wasn’t until I started working on my own self-care that I was able to reduce how often I was emotionally eating. Today we’re unpacking another common reason that we don’t set boundaries: we think setting boundaries is selfish. Stay tuned! Wednesdays at 9 am EST. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more at theketofit.com Schedule a FREE curiosity call at bit.ly/freecuriositycall
21:34
June 02, 2021
38. Be a model, not a martyr (why we don't set boundaries pt 2)
Usually emotional eating stems from either an UNMET need or an UNSET boundary. While eating keto helped me sooo much to change WHAT I eat when I emotionally eat, it wasn’t until I started working on my own self-care that I was able to reduce how often I was emotionally eating. Today we’re unpacking another common reason that we don’t set boundaries: we are acting like martyrs instead of models. Stay tuned! 📺 Wednesdays at 9 am EST. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more at theketofit.com Schedule a FREE curiosity call at bit.ly/freecuriositycall
30:39
May 19, 2021
37. Exciting Announcements & Guest Interview
I’m doing FREE group coaching today on the clubhouse app TODAY 5/12 at noon EST. Follow me on CH @theketofit and let me know if you need an invite. I was recently interviewed on the Real Women in Business podcast with @cassmccrory. I'm sharing that today! Be sure to check out her amazing podcast as well. I have some openings for 1:1 coaching and I would love to work with you! DM me to set up a FREE curiosity call. Check out my FREE resources! Follow me on IG, FB, and LinkedIn @theketofit Listen to the Self-Care Keto podcast DM me for a FREE Keto Kickstart PDF- 47 amazing keto recipes to help you jumpstart! Get some FREE coaching on Clubhouse!
43:24
May 12, 2021
36. Please don't compensate
I don’t believe in ever compensating with restriction or fasting after emotional eating, an unplanned deviation, or even a planned deviation. You’ve heard me talk about fasting, but I want to make it 100% clear that I ONLY fast when it is PLANNED, never to compensate. Compensating comes from a mindset of lack, fear, and scarcity. It only leads to misery, rebellion, and repeating. We are trying to punish ourselves or erase what happened. Let’s not erase it. Let’s LEARN from it. You are not what you weigh. You are how you show up for yourself today. Learn more at theketofit.com Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Sign up for a FREE curiosity call at bit.ly/freecuriositycall
21:17
May 05, 2021
35. No one is coming to save us (why we don't set boundaries pt 1)
Usually emotional eating stems from either an UNMET need or an UNSET boundary. While eating keto helped me sooo much to change WHAT I eat when I emotionally eat, it wasn’t until I started working on my own self-care that I was able to reduce how often I was emotionally eating. Today we’re unpacking a common reason that we don’t set boundaries: we are in denial about the fact that no one is coming to save us. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more at theketofit.com Schedule a FREE curiosity call at bit.ly/freecuriositycall
31:10
April 28, 2021
34. Reducing emotional eating through BOUNDARIES
After my episode on how to bounce back after emotional eating, I want to also talk about how I PREVENT or REDUCE emotional eating in the future... ... and that’s through BOUNDARIES. Today I’m talking about - 👉 What boundaries are and what they’re not 👉 Why it’s important to set boundaries - how it benefits both you and others 👉 Some examples of setting boundaries In the next few weeks, I’ll be unpacking some of the lies we believe about boundaries that keep us from setting them, keeping us stuck in these cycles of negative emotions, and continuing to self-soothe with food. Stay tuned! 📺 Wednesdays at 9 am EST. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more at theketofit.com Schedule a FREE curiosity call at bit.ly/freecuriositycall
24:48
April 21, 2021
33. What I eat when I fast
Yep, you read that right. Today I’m talking about doing longer modified fasting on keto. You’ll learn: 🤷‍♀️ What is fasting? “True” fasting vs. “modified” fasting 🙋🏻‍♀️ Why I personally choose to do modified fasting ❓Why should we even fast? (Spoiler: avoid loose skin!) 🗓 When I fast, specifically how I plan it around my menstrual cycle 🍽 What I actually eat on a modified fasting day - coffee (obvs!) plus breakfast, lunch, dinner, and even dessert! ✅ You don’t serve your plan. Your plan serves you! Even fasting can be easy & enjoyable! Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more at www.theketofit.com Sign up for a FREE curiosity call at bit.ly/freecuriositycall
35:49
April 14, 2021
32. Four Steps to a Successful Low Carb Holiday
Do you get stressed the heck out about food on holidays? 🙋‍♀️  With Easter coming up soon, I wanted to share some tips that have helped me over the last 7+ years eating keto. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more about coaching at theketofit.com Sign up for a FREE Curiosity Call at bit.ly/freecuriositycall
23:30
March 24, 2021
31. Four Bounce Back Steps for Emotional Eating
Yep, I still emotionally eat sometimes! And guess what? Literally everyone does it. Although I’m never going to be perfect with this and neither will you, I’ve made so much progress with emotional eating since starting keto in 2013. Today I’m sharing my 4 bounce back steps for how I move forward after emotionally eating. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more about coaching at theketofit.com Sign up for a FREE Curiosity Call at bit.ly/freecuriositycall
28:52
March 17, 2021
30. Ten Self-Care Keto Desserts
 10 keto desserts that are REAL FOOD, Quick & Easy, & Portion-Controlled! If you’ve struggled on keto or been afraid to try keto because of your sweet tooth, these will help you succeed with EASE! For more FREE recipes, get your Keto Kickstart PDF at bit.ly/ketokickstartpdf Learn more about coaching at theketofit.com
28:09
March 10, 2021
29. How to Set Up Your Macros to Lose Weight on Keto
“I’m so confused about macros...” You too?    This is something I hear all the time on my free curiosity calls.    Today I’m clearing up the confusion around macros, and I’ll tell you EXACTLY how to set up your macros to lose weight on keto!    Get your free Keto Kickstart PDF at bit.ly/ketokickstartpdf    Sign up for your free curiosity call at bit.ly/freecuriositycall   Learn more at theketofit.com
19:44
March 03, 2021
28. How to Eat Keto on a Budget
Have you felt like you want to try keto but can’t afford it? Here are 15 tips on how you can totally make it work! Plus, let’s shift that mindset, because whatever you desire, you deserve. Get your FREE Keto Kickstart PDF at bit.ly/ketokickstartpdf Interested in coaching? Sign up for you FREE curiosity call at bit.ly/freecuriositycall Learn more at theketofit.com
26:42
February 24, 2021
27. How do I know if coaching is right for me?
Are you ready to approach weight loss like you never have before and change your life in 5 weeks?   ...   The next round of group coaching starts the week after Labor Day.  Get started here: 👉 https://bit.ly/freecuriositycall   Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf    Learn more at theketofit.com
07:39
August 28, 2020
26. Client Testimonials
Wanna hear what other people have said about the transformation they experienced from coaching with me? You’re going to change your life in 5 weeks!   ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall   Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf    Learn more at theketofit.com
17:27
August 27, 2020
25. Keto Coaching FAQs
Today I’m answering all of your commonly asked questions about starting a keto diet and starting coaching together!   ... The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
24:44
August 26, 2020
24. How much progress can I expect in 5 weeks?
My Self Care Keto coaching program is 5 weeks long. Here’s what you can realistically expect in terms of weight loss and other physical benefits, as well as the personal mindset and motivation growth that you’ll experience!   ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf   Learn more at theketofit.com
13:45
August 25, 2020
23. Keto and addiction
How keto can help with addiction and experiencing both safety and pleasure from food, and how to get to a place of intuitive eating.   ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
20:34
August 24, 2020
22. I am healing
How changing what I eat has healed my body and my mind. Healing requires your active participation. Who you are today is not who you’re always going to be!  ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
14:35
August 21, 2020
21. How hard is this going to be?
Here’s the real deal on starting my Self Care Keto coaching program. It’s FUN, easy, life-giving and life-changing. While it does take work to make a change, it is so worth and YOU are worth it! ... The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
17:25
August 20, 2020
20. How to be true to yourself
“I wish I had the courage to live a life true to myself, not the life other people expected of me.” Is this you? You’re not alone. Here are some concrete baby steps to change it and live without regret! ... The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
15:11
August 19, 2020
19. What to expect in group coaching
What to expect in Self Care Keto group coaching - our goal, the format, what we talk about, and what’s included.   ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
12:19
August 18, 2020
18. Why you should take measurements and progress photos
Why the scale is not the best indicator of progress, how keto is the best diet for body recomposition (burning fat while not losing muscle), and some things to try if you have a dysfunctional relationship with the scale.   ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
14:08
August 17, 2020
17. I move my body everyday
Finding an exercise habit that works for your personality, why exercise is overrated for weight loss and can even hamper your weight loss efforts, and instead moving your body for self care!  ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
16:53
August 14, 2020
16. Why I became a coach
Nothing is wasted in God’s economy! Sometimes you can only see in the rear view mirror how everything came together on purpose. Here’s my story about why and how I became a coach.  ...  The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
15:07
August 13, 2020
15. Your dream is more powerful than your obstacles
Hey, you are the leading lady of your life! Your obstacles are real. I know they are not just excuses. But obstacles can be overcome! Let’s talk about the difference between external and internal obstacles and what you can do to overcome them and reach your goal.   ...   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
15:39
August 12, 2020
14. Self Care Keto - Who is group coaching for?
Are you ready to lose weight and overcome emotional eating? Are you awesome at showing up for others but struggle to show up for yourself? Do you lack support and need a community to help you elevate your life? Listen to this episode to learn more, my friend!  The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
14:53
August 11, 2020
13. How To Plan Your Keto Substitutions
Not your typical eat this instead of that, but how to change your habits successfully by picking the most effective substitute!   The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
14:01
August 10, 2020
12. I eat foods that bless my body
What affirmations are and why this one is life-changing for everyone, keto or not!  The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
09:46
August 07, 2020
11. Self Care Keto Coaching - How is this program different?
All about self care keto coaching and why a keto diet + mindset coaching is the 1-2 punch you need to reach your weight loss goal.  The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
11:60
August 06, 2020
10. A masterpiece and a work in progress
Self love as an action not a feeling, my issue with the body positivity movement, and becoming who you are.  The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
15:47
August 05, 2020
9. What is coaching?
If you've been curious about coaching and want to know more, this episode is all about what coaching is and what a good coach does.  The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
11:08
August 05, 2020
8. Stay Salty!
Why it's important to get enough sodium on a keto or low carb diet, and how to do it!  The next round of group coaching starts the week after Labor Day. Get started here: 👉 https://bit.ly/freecuriositycall Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
11:20
August 05, 2020
7. Four Ways to Ketofy Your Two Good Yogurt
4 ways to “ketofy” your Two Good yogurt - 2 breakfasts and 2 desserts! Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
09:42
July 16, 2020
6. How To Eat Keto Without Counting
Have you been hesitant to try keto (or you’re about to give up!) because you are just SO OVER IT with counting your calories/carbs? Or all this ketosis and macros stuff sounds way too complicated and you just wanna live your life? This episode is for you, friend. Keto can fit for you too! Send me your questions at theketofit@gmail.com. I would love to help! Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
13:10
July 16, 2020
5. Shoulds, Wants, and Knowing
This episode is about our internal battle in choosing between doing what we SHOULD do, vs. what we want NOW, vs. what we want MOST. I've been reading Glennon Doyle's incredible book Untamed, and I include some of her explanations about "Knowing," or what we want most.  Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
18:60
April 20, 2020
4. Why I Threw My Scale In The Trash
This episode is all about why I decided to give myself the gift of throwing my scale in the trash. Plus, hello from quarantine, a little bit about my daughter's birth story and my postpartum weight loss journey, why keto might cause the scale to go up while the inches go down, and what I'm doing instead of weighing myself. Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
19:46
April 06, 2020
3. Why I don't fast for religious reasons (plus how I do fast)
Because of my own triggers and what I've learned about fasting, here's why I don't fast from food for religious reasons, how I practice resets instead, and how I practice intermittent fasting for health benefits. Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
13:52
March 17, 2020
2. My Battle With (Feeling) Overweight
All about my battle with the mindset of FEELING overweight, when I was and even when I wasn't, and how keto has been an integral part of my path to freedom. I hope that sharing my personal story will ignite your hope and let you know that you're not alone, broken, or doomed. Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
15:27
March 09, 2020
1. I’m not here to be the best but to help solve a problem I care about
The most popular birth month, perfectionism, diet culture, and letting go of excuses to pursue your dream. Grab your FREE Keto Kickstart PDF here 👉 https://bit.ly/ketokickstartpdf Learn more at theketofit.com
08:02
March 02, 2020