Self-Care Keto

Have you tried again and again to start a new way of eating, only to hit the stage where it feels like total garbage and abandon it?

Maybe that Very Good Part of you starts making really good points about not restricting yourself or punishing yourself, about what doesn't feel like Love, etc. I love her!

AND there is a way to get through this garbage phase of habit change or addiction withdrawal by using the energizing spirit of Love! NOT Fear, Force, or Shame.

I recently got through a major garbage phase of habit change with both a coffee addiction and shopping addiction, so it's been fresh in my mind to share with you some of the tips I used to love myself through it.

You'll learn:

- What to say to yourself when you keep thinking, "Why am I doing this to myself?"

- How to mind your P's: pervasiveness, permanence, and personalization

- How to move the uncomfortable body sensations through you by using somatic techniques instead of mindset work

- How to practice harm reduction instead of perfection

- How to feel the clean pain of grief for what this addiction or habit has masked in your life

Mentioned in this episode:

- ep 102: Clean Pain, Dirty Pain

- ep 103: How to release the fear of failure

- ep 106: When mindset work doesn't work

Resources:

- Sign up for a FREE 1:1 coaching curiosity call at jess-reid.com

- NEW: FREE Mindcleanse & Manifest class at bit.ly/mindcleanseandmanifest (GRAB IT BEFORE June 11!)

- Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant

- Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset

- Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

“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!  Resources: Sign up for a FREE 1:1 coaching curiosity call at jess-reid.com NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf Let's connect on social! instagram.com/jessicalynnereid tiktok.com/@jessicalynnereid facebook.com/selfcareketo linkedin.com/in/theketofit

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 ⁠ 

Resources:

Sign up for a FREE 1:1 coaching curiosity call at jess-reid.com NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

Let's connect on social!

instagram.com/jessicalynnereid tiktok.com/@jessicalynnereid facebook.com/selfcareketo linkedin.com/in/theketofit

What is failure? Things didn’t go the way you expected when you were putting in an effort to make them go that way. I didn't get what I wanted when I was actually trying to.

If we weren’t trying, we can chalk it up to that's how life goes sometimes. But if we were putting in an effort, it hurts more because we blame ourselves.

There's a part inside ALL of us that is in a relentless loving pursuit of answering the questions: "How much better can I feel? How much more could I like my life?"

But our nervous system would rather keep us in a familiar hell than unfamiliar heaven.

So what do we do?

In this week's episode you'll learn:

The difference between instincts and intuition and how to honor each The difference between clean pain and dirty pain The 3 P's of dirty pain: personalization, pervasiveness, and permanence How to shift out of personalization with self-distancing language How to shift out of pervasiveness with perspective-distancing language How to shift out of permanence with time-distancing language How to indulge your worst-case scenario thinking until you bump up against your own sufficiency How to move through others judging your failure

Resources:

Sign up for a FREE 1:1 coaching curiosity call at jess-reid.com NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

The first quarter of 2023 is in the books. How's it going?!

Today you'll get 5 questions that will help you create the life you want in 2023, or anytime! 

This is one of the first exercises I do with my clients, and I recommend doing it at the start of each new year, or even as often as every quarter, every month, or anytime you feel shitty, stuck, or out of alignment. 

These questions help you identify your desired FEELINGS instead of just your desired results, because we don't actually want the result (i.e. the number on the scale) as much as we want how we believe we will FEEL when we have that result. 

Then, we often approach the process to getting the result using strategies or mindsets that are the OPPOSITE of how we want to feel. (examples: "I have to feel bad now to feel good later," or "I have to feel stuck now to feel free later.") That's why we self-sabotage.

The great news is we can start feeling our desired feelings BEFORE we get to the desired end result. Listen in to find out how!

Resources:

NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

I was recently interviewed by Shelby John on the Confident Sober Women podcast, and I wanted to share this mindset-shifting episode with you!

You'll learn:

Why I’m not as committed to the keto strategy itself as I am committed to my journey of self-care with food The difference between self-soothing and self-care, and why we absolutely should self-soothe The spectrum of harmful use with food The problem with "everything in moderation" How to know which foods are unsafe for you Why we need to stop shaming people for wanting to lose weight The perfectionism all-or-nothing lie baked into the diet mentality, even in the keto space The difference between food boundaries and restrictions, and how to actually create your own food boundaries Why you’ll never get to your goal unless you prioritize enjoyment now Why keto has been so transformative for me in my food recovery

Resources:

NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

I used to feel like if something in my life wasn't working, it was because I needed to improve myself. I needed to be more something or less something. More loving, more patient, more disciplined, more grateful, more content... less selfish, less lazy, less overanalytical or less sensitive.

Can you relate?

What I have come to learn is that believing I need to improve myself is internalized shame. Shame is the belief that I am wrong, bad, broken, not enough, or too much. Now, when something isn't working in my life, I don't shame myself. Instead, I realize I am simply arguing with reality and out of flow.

In this episode, you'll learn:

How to know when you're in flow vs. arguing with reality, what each one feels like and looks like How to use your environment, your emotions, and your body as mirrors and signals for what your Self truly wants Some personal, vulnerable, and nuanced examples from my own life about when I was out of flow and how I got back in

Resources:

NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

On this week's episode, you'll get to hear a clip of me talking to one of my one-on-one clients about how it's truly possible for me to never think less of my clients, and also why that's so important inside of a coaching relationship.

You'll learn:

why I believe most health coaches are actually functioning as nutritionists, trainers, or consultants what my coaching philosophy is and how I trained for it what exactly I do as a coach some of my personal life story about how I shifted in my beliefs about human nature and our innate goodness why that change in belief actually gives me the sincere ability to never think less of my clients

Resources:

NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

Do you normally eat low carb (or try to) but as soon as you get sick, it's all OJ, crackers, toast, and noodle soup?

On this week's episode, I'm sharing all about how I eat keto when I'm sick and other ways that I take care of myself when I'm sick.

You'll learn:

How a low carb, whole foods approach supports your health, with weight loss as the natural byproduct How keto supports your immune system, both to prevent and heal sickness Why keto decreases the severity of Covid symptoms What to eat when you can't stomach the idea of meat, cheese, or eggs What foods to eat as substitutes for OJ, crackers, toast and noodle soup Supplements, over-the-counter stuff, and natural remedies I use when I'm sick

Products/remedies I mentioned:

Wellness Formula: https://www.amazon.com/gp/product/B000GFSVI2/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1 DoTerra On Guard: https://www.amazon.com/gp/product/B01ASFF7FY/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 Dry Roasted Edamame: https://www.amazon.com/gp/product/B000G2UUOS/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 Unbun keto bread products: https://www.amazon.com/s?k=Unbun Simple Mills crackers: https://www.amazon.com/gp/product/B07CPW2SZL/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 Shirataki noodles: https://www.amazon.com/stores/SkinnyPasta/page/FCEABAC7-8A1C-4E69-879C-23C1EDD56B34?ref_=ast_bln Palmini noodles: https://www.amazon.com/stores/OAFOODS/page/65646B22-9047-4C43-B1D7-07FCD2C42755?ref_=ast_bln Barilla Red Lentil pasta: https://a.co/d/7LcGAtV Keto Mug Bread Recipe: https://www.dietdoctor.com/recipes/low-carb-mug-bread Sinus Massage: https://www.youtube.com/watch?v=EzSk5VXnAlw Orgain Keto Collagen Chocolate or Vanilla: https://orgain.com/ (USE PROMO CODE THEKETOFIT30 at checkout) LMNT Orange Salt: http://elementallabs.refr.cc/jessreid

Resources:

NEW: PAY WHAT SERVES YOU for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

How do you actually love all parts of yourself? No, I'm not talking about body parts. I'm talking about... 

your true self or your soul,  the self others know you as or you know yourself as (your personality),  and even the parts of yourself you are not aware of but are definitely unconsciously influencing you (your shadow).

You'll learn about:

A tool called Parts Work or Internal Family Systems, and how it has helped me and my clients to love all of our parts The 8 C's and the 5 P's of our true Self - how we can know when we are operating out of our true Self and celebrate it Exiled Parts - how and why we disconnected from these parts of ourselves Protector Parts - how and why these parts help us, and what their behaviors and motivations are How to love these parts and resolve self-sabotage through reintegration and reassigning job duties

Resources:

Sign up for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

Love never fails. How do you make failure impossible? LOVE. In any given moment, your experience is either being colored by Fear or colored by Love, and you can make the switch from Fear to Love. When love is the energizing spirit of why you're losing weight and also the energizing spirit of the strategies that you're following to lose weight, failure is impossible. 

But hooowwwww? I know, right? That's what this episode is about!

You'll learn:

How to know in your body when you're experiencing love vs. fear The exact formula I use to shift from fear to love Some examples of common fear-energized experiences we face in weight loss and the reframes of how to switch to love instead

If you need some more help in learning how to love yourself, you gotta get your hands on this month's mindset class called "Compassion for your Coping." It's just $22 at bit.ly/selfcareketoclass

Resources:

Sign up for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

Is it really possible to be addicted to some foods? We have all heard of sugar addiction, but can we even be addicted to some of these keto products? 

This guest interview episode where I was featured on the Eating Liberty podcast is all about why your relationship with sugar matters and how to enjoy sweets without addiction. 

You'll learn: 

More about my personal story with sugar addiction  How food plays a substitute for other needs in our lives  What’s the best sugar substitute?  How to use naturally occurring sweeteners like honey or maple syrup or fruit  Why asking, “Can I eat ____ on keto?” is missing the whole point  Non-keto tips for weight loss  How to create food boundaries instead of listening to the keto police  A powerful reframe for calling yourself lazy and why our words create our reality  How to stop having Current Me and Future Me be at war with each other  Why the biggest health information I ever got was the diet mentality of using food to punish or fix myself  And more! 

Resources: 

Sign up for this month's mindset class at bit.ly/selfcareketoclass  Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant  Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset  Sign up for a FREE 1:1 coaching curiosity call at theketofit.com  Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

When food is the only source of pleasure in your life or is playing the substitute for other pleasure needs in your life, this creates an obvious obstacle to reaching your weight loss goals. 

Pleasure is not optional. We are wired for pleasure, and it's such a gift! The whole point of life is to actually LIKE your life. 

On today's episode, I'm sharing 5 different types of pleasure and advice on how to get more of each in your life. 

Listen in for more about:

why nervous system dysregulation blocks or blunts the pleasure in your life, and what to do about it how to overcome the excuse that you don't have time for more pleasure by learning how to expand time how to have more authentic relationships and make new friends as an adult how to create more meaning in your life by stepping into your role as the meaning-maker

Resources:

Sign up for this month's mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

What if you're not losing weight because your reason is not actually compelling? And what if the only compelling reason you need is a lot simpler (but way more profound) than you think? 

On today's episode I'm sharing the reason to lose weight that will actually get you both your desired result AND the desired feelings you're attaching to your result.  

Listen in for more about: 

my psychedelic experience with magic mushrooms and one of the most powerful insights I got from it BS reasons for weight loss that we intelligently resist why I'm pushing back against aesthetics not being a valid reason to lose weight  how jealousy for how others look can actually be helpful, if you let it  how and why I can help you heal your relationship with food, weight, and body image 

Resources:  

Sign up for this month's mindset class at bit.ly/selfcareketoclass   Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant   Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset   Sign up for a FREE 1:1 coaching curiosity call at theketofit.com   Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

How do you have a healthy relationship with food? On this week's episode, I'm sharing 5 different ways to heal. ⁠

Yes, changing your thoughts and beliefs is one of them, and it's JUST ONE of them. ⁠

I know so many of us feel stuck or powerless to shift our thoughts and beliefs about food, weight, and body image. So maybe don't start there! Start with one of these other 4 options instead. ⁠

1. Get off of addictive foods.⁠

2. Learn nervous system regulation.⁠

3. Treat food as self-care.⁠

4. Learn the skills of habit change.⁠

5. Change your thoughts and beliefs.⁠

⁠

Listen in to find out how!⁠

⁠

Resources:

Sign up for this month's Motivation Magic mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

Today you'll get 5 questions that will help you create the life you want in 2023, or anytime! 

This is one of the first exercises I do with my clients, and I recommend doing it at the start of each new year, or even as often as every quarter, every month, or anytime you feel shitty, stuck, or out of alignment. 

These questions help you identify your desired FEELINGS instead of just your desired results, because we don't actually want the result (i.e. the number on the scale) as much as we want how we believe we will FEEL when we have that result. 

Then, we often approach the process to getting the result using strategies or mindsets that are the OPPOSITE of how we want to feel. (examples: "I have to feel bad now to feel good later," or "I have to feel stuck now to feel free later.") That's why we self-sabotage.

The great news is we can start feeling our desired feelings BEFORE we get to the desired end result. Listen in to find out how!

Resources:

Sign up for this month's Motivation Magic mindset class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Enroll in the Self-Care Keto Mindset Masterclass at theketofit.com/mindset Sign up for a FREE 1:1 coaching curiosity call at theketofit.com Get 47 FREE keto recipes and a shopping list at bit.ly/ketokickstartpdf

With the new year and many of you starting or re-starting keto, it's a perfect time to nerd out with me and raise your passion and motivation for how much keto can transform your life!  Whether you're new to it or been in it (or in and out) for years, this episode is for you! It's also a fantastic episode to share with anyone who's concerned about whether or not keto is "healthy" or whether it's right for them.  This is a guest episode where my friend Kristal featured me on her podcast, Go Hard Chick.  We discuss: · What is keto? · What are the benefits of a keto diet? · What is the difference between keto and low carb? · Is keto healthy? · Who is a good candidate for a keto lifestyle? · Can keto raise one’s cholesterol levels? · Can you drink alcohol while on keto? · How long do you need to stay on keto to lose weight? And much more! Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

Are you ready to set your 2023 resolutions? 🥂   Whether you’re excited about 2023 or feeling discouraged and defeated about 2022, 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 2023! Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

Are you at a "rest stop" on your weight loss journey during the holidays? Whether you have chosen to be, or feel frustrated that you find yourself to be, these reminders are for you right now. 

Time is not running out. Update your food boundaries for what will serve you in THIS season. Treat yourself with same love and care you give to your kids (or others you love.) All parts of you are good, and you have very good reasons for resisting. The problem is that we don't have ENOUGH pleasure in our lives. You are not stuck. January 1st isn't magic. Your energy is. 

Tis the season for giving! 

Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday  Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds  Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf 

If you'd like to give to me: 

Give me a podcast review  Give me a Facebook review at facebook.com/theketofit  Give me a tip (any amount) at paypal.me/theketofit

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. Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

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 it's "selfish." Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

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: PEOPLE-PLEASING. Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

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. Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

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.  This week, you'll learn: 👉 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!  Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

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 emotional eating.  Tis the season for giving! Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf If you'd like to give to me: Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

Have you ever sensed you're about to emotionally eat or binge and wished so badly that you could talk yourself out of it but you just can't?

Or have you ever even TRIED to do mindset work, you even sat with your journal for 20 minutes, only to binge a half hour after that?

We're kicking off our emotional eating series on the podcast by learning all about what to do when mindset work doesn't work. 

Mindset work WILL NOT WORK unless we are in a calm nervous system state, so this episode is all about how to use body-based (somatic) techniques to help you switch nervous system states.

You will learn:

👉 What your different nervous system states are and how each gets triggered

👉 How eating helps you switch states and why it's a valid self-soothing tool

👉 A whole list of EASY somatic techniques that you can add to your self-soothing toolkit

👉 Some follow up resources (podcasts, books, social accounts to follow) to learn more

Tis the season for giving!

Get the FREE Self-Care Keto Holiday Guide at bit.ly/selfcareketoholiday Get my FREE Emotional Eating class at bit.ly/meetingmyownneeds Get 47 FREE Keto Recipes & a shopping list at bit.ly/ketokickstartpdf

If you'd like to give to me:

Give me a podcast review Give me a Facebook review at facebook.com/theketofit Give me a tip (any amount) at paypal.me/theketofit

Are you looking forward to the holidays or stressing out about them already? A little of both?

In today's episode, I'm telling you all about my FREE resource: The Self-Care Keto Holiday Guide. 

I'm also sharing 4 steps to a successful low-carb holiday!

Download the free holiday guide today at bit.ly/selfcareketoholiday

Sign up for this month's mindset class FOCUS POCUS at bit.ly/selfcareketoclass

Get 47 FREE keto recipes & a shopping list at bit.ly/ketokickstartpdf

Whatever you focus on E X P A N D S.

We move in the direction of our focus. 

This week on the podcast, I'm sharing a very special SNEAK PREVIEW of this month's mindset class: FOCUS POCUS.

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

Learn more about coaching and sign up for a FREE curiosity call at theketofit.com

Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

Email a screenshot of your podcast rating & review to theketofit@gmail.com for a FREE copy of The Self-Care Keto Restaurant Guide OR The Self-Care Keto Holiday Guide!

Who cares if you reach your weight loss goal faster but you're miserable on the journey?

On this episode, I'm talking about choosing ENJOYMENT over efficiency in your weight loss journey, AND I'm asserting that choosing enjoyment actually creates MORE efficiency. 

You'll learn:

Some aggressive weight loss strategies that I've chosen to forego because they're just not enjoyable for me How your Intelligent Resistance to a restriction/punishment mindset actually makes the journey take even longer  How to determine your intention and desired feelings for your weight loss journey and to start feeling those NOW How to choose strategies from self-care and love, NOT from shame and fear Why time is never running out and only ever adding up behind you Some client stories that highlight the benefits of taking the scenic route to weight loss

Sign up for this month's FOCUS POCUS mindset class at bit.ly/selfcareketoclass

Learn more about coaching and sign up for a FREE curiosity call at theketofit.com

Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

Email a screenshot of your podcast rating & review to theketofit@gmail.com for a FREE copy of The Self-Care Keto Restaurant Guide OR The Self-Care Keto Holiday Guide!

Do you have clean pain or dirty pain?

This concept has been LIFE-CHANGING for me and for my clients, and I want to share it with you!

On this week's episode, you'll learn:

the difference between clean pain and dirty pain various types of clean pain and why each is valuable how even dirty pain is trying to be helpful but why it's actually harmful real life examples with the clean pain version and the dirty pain version how to separate YOUR clean pain from your dirty pain and what to do with them

Sign up for this month's FOCUS POCUS mindset class at bit.ly/selfcareketoclass

Learn more about coaching and sign up for a FREE curiosity call at theketofit.com

Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

Email a screenshot of your podcast rating & review to theketofit@gmail.com for a FREE copy of The Self-Care Keto Restaurant Guide OR The Self-Care Keto Holiday Guide!

On this week's episode, you'll learn:

Why your dream is more powerful than your obstacles What are external vs. internal obstacles and how to overcome each kind How to renegotiate what's keeping you stuck

Sign up for this month's mindset class at bit.ly/selfcareketoclass

Learn more about coaching and sign up for a FREE curiosity call at theketofit.com

Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

I'm not trying to convince you to eat keto; I'm just trying to convince you to treat nutrition as a form of self-care. For me, that's keto, but for you, that may look different! 

On this episode, I'm sharing many other strategies that can work for you (or someone you love) to succeed WITHOUT keto. 

If you're keto-for-life, you'll still love listening to this episode to layer some of these strategies along with keto to AMPLIFY your success.

You'll learn about:

Eating low carb and how it's different from keto Eating keto PLUS whatever food/beverage is your deal-breaker Deviation days Pairing protein with carbs, i.e. "no naked carbs" Eating your food in the right order Using apple cider vinegar or lemon juice before meals Walking after meals Intermittent fasting windows, circadian rhythm fasting, and fasting between meals High protein + calorie counting High protein + "clean eating"

I'm celebrating the 100th episode of the podcast! When you leave a rating and review of the podcast and email me a screenshot to theketofit@gmail.com, I will send you a free copy of either my holiday guide or my restaurant guide. 

Learn more about coaching and sign up for a free curiosity call at theketofit.com

Sign up for this month's mindset class at bit.ly/selfcareketoclass

This week on the podcast, I'm sharing a very special SNEAK PREVIEW of this month's mindset class: Rewiring Beliefs

In this class, you will:⁠ ⁠

⭐ Identify the beliefs that are holding you back⁠
⁠
⭐ Question them with self-compassion to loosen their grip on you⁠
⁠
⭐ Choose NEW beliefs that are actually going to HELP you⁠
⁠
⭐ Create a morning or evening routine that keeps you rewiring your brain every single day⁠
⁠
⭐ Get resources that you can use over and over, every time you notice a new belief you want to change⁠
⁠
⭐ Finally break your patterns of self-sabotage by getting at the root of your beliefs⁠

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 Restaurant Guide at theketofit.com/restaurant

Check out LMNT at bit.ly/theketofitsalt

Is your partner resistant, unsupportive, concerned, or afraid about you eating differently? This episode is for you! I have BEEN THERE, and I help so many of my clients with this obstacle. You're not alone!

This episode is NOT about your partner being a jerk and you should just ignore them and do it anyway. I care about how your partner feels, because I know YOU care about how your partner feels. 

(If you're not partnered, you can also apply this to any other close relationship in your life where you wish you had more support.)

You'll learn:

How to use your partner as a mirror and explore how YOU are actually afraid of the things they are bringing up How to work through your own fears and clean up your side of the street so that you can be a safe, neutral space to help your partner process their fears How to NOT HIDE but still know and respect your "audience" and respect yourself How to NOT ask for permission but instead to ask for concerns and overcome them together How to NOT promise your partner that you won't change (because you will!) but what you CAN promise instead Why you don't have to change anyone else to get what you want What's normal voicing of complaints and concerns vs. what's NOT normal and emotional abuse, and how to work through it

Overcome Self-Sabotage with this month's mindset class at bit.ly/selfcareketoclass

Leave a podcast rating and review and send me a screenshot to theketofit@gmail.com to get a FREE copy of either my holiday guide or my restaurant guide!

Sign up for a FREE coaching curiosity call at theketofit.com

Do you wish you could understand why you're inconsistent with keto (or any other goal you're pursuing?) 

THIS EPISODE is going to reveal exactly what that is for you! 

And I PROMISE you, it's a very GOOD reason... 

because you always have a good reason... 

because ALL parts of you are GOOD. 

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 ⁠

🌟 Learn more about coaching at theketofit.com

🌟 Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

This week on the podcast, I'm sharing a very special SNEAK PREVIEW (part 2) of this month's mindset class: MOTIVATION MAGIC. In this class, you'll learn:⁠ ❓ Are you an Obliger, Questioner, Upholder, or Rebel? ⁠ Knowing the answer can MAGICALLY TRANSFORM your weight loss journey! 🤯 ⁠ You'll finally unlock strategies that will work for YOU.⁠ 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 Restaurant Guide at theketofit.com/restaurant Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

This week on the podcast, I'm sharing a very special SNEAK PREVIEW (part 1) of this month's mindset class: MOTIVATION MAGIC. In this class, you'll learn:⁠ ❓ Are you an Abstainer or a Moderator? ⁠ You'll find out how to WORK YOUR MAGIC into keto with carb cycling and planned deviations.⁠ 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 Restaurant Guide at theketofit.com/restaurant Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

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

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

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

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 ⁠  

🌟 Learn more about coaching at theketofit.com.

Sign up for my Self-Compassion mindset class at bit.ly/selfcareketoclass⁠

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

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

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

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! 

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

 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