How to Start Your Keto / Low Carb Journey
Hello everyone. My name is Anthony and I wanted to say, Congratulations on kicking off your Keto / Low Carb Journeys. I thought today would be a great day to hop on here and just give you guys a few different tips when it comes to starting out this lifestyle, just to make things a little bit simpler for you, but I thought there could be no better guy than my good friend, Stephanie, she's done such an amazing job at transitioning her home into a low-carb lifestyle.
I thought she would be great to help give you tips to get you started and a simple. And cost-effective way. So listen in, here's my good friend, Stephanie Mielke.
My name is Stephanie Mielke, whether you've been here for a week, a couple of days, brand new a couple months, or even a couple of years. I hope everybody's having an absolutely amazing day.
Okay. We are diving into all things. Ketones, ketosis, keto 101. Eight simple steps to really start this lifestyle journey for you. And so, uh, this is kind of how our family started. I'm going to share with you some tips and some tricks to look at this lifestyle as a journey, to look at this lifestyle as a, Hey, I'm not going to flip my kitchen in a week and hope for success, and then, uh, drop everything, come back next year.
And you've gained more weight back than you like. The week, the year prior. And so here's the deal. There's a couple of rules to this page. I often say, if you haven't heard me say it before, I love to say, take off your black robe. What does that mean? That means this page is here to help inspire people.
This ketone one community is here, because guess what? Nobody is perfect. We, we go with the rule of the good, better, best option here. So you probably won't find a very strong. Ketogenic diet here. Like, I will tell you how to do it. And I talked to a lot of you and we go back and forth and we talk macros and we talk net carbs and we talk all of those fun things.
But for 90% of people, they're on a journey to better. And it's 1% better every day. So we talk about either being 1% better or 1% worse. We talk about there's good, better, and there's best options. And so on this page, we collaborate together. We share what we're doing for meals. We encourage each other.
And so that's what we're going to do. So if you are going to be watching this, here are the rules take your black robot off, right? Because this is the journey and the lifestyle that's going to work for you is the one that you're going to stick with. Long-term here's another rule for you while you're watching, you have to smile, we're going to have some fun.
We're going to collaborate, go back and forth. Uh, and we're just going to learn something. Are you ready? Okay. So this is what we are talking about. I would love to know where you're tuning in from as well. So if you want to let me know, why don't you pop that below? Here is the deal. This is what we're talking about.
We're talking about keto, low carb, real food. I need you to understand something. If you were to have studied the ketogenic diet. Years and years and years ago, this isn't a new term now, right now you're hearing it's a buzzword, right? Because people are going, oh, KIDO, I want to do that. Or my girlfriend does that or my mom does that.
Right. It's a buzzword. But guess what? Years and years and years ago, it's not new. It's been around for a long, long time. Prior to people using it for fat loss and better focus and energy and all of the benefits they're finding from ketones. Guess what it was used for a medical application is used for children is used for lots of different things.
So a lot of people go, oh, I don't know if that's healthy. Yeah, it is. There's research. There's documentation. There are kids that live this way. There's lots of people that live there. So there's lots of different benefits to having your body either make ketones or you drinking them. And there's lots of different benefits that a lot of you are experiencing, but guess what?
Sometimes people hear keto and they think low carb, a lot of people have this term kind of messed up or they just don't know even what to do. If they're overwhelmed, they feel like they're sinking before they even start. Let me tell you that was me. So if you were like me, guess what? Six or seven years ago, our family started on this journey and it wasn't my, it wasn't me.
It was my husband. And guess what? He did the ketogenic diet. What does that look like? He's eating really high fats. He was eating really low carb. He wanted fat loss. He was weighing all of his food, pricking his finger, seeing him as if his body was in ketosis. And I am a mom of four girls. Obviously he's my husband.
We have four girls. We homeschool. If you know me at all, or you've been around this page at all, you know that I live in a baseball cap, I've got a braid, usually in my hair and I'm usually in workout clothes. That's just who I am. Uh, we run around our house. We stay super active. And so when my husband started doing this, I was like, there's no way.
There is no way I'm giving up my pizza and my chicken nuggets on my corn dogs and all of the box foods that I lived on my entire life. So I remember, and I will spare you the long, long, long story. But the very short, quick story was I realized that my husband really wanted to do this. He wanted to eat better and it was my fault that I was not helping my family.
Like I was holding us back. So I said, okay, And the lock arms with you, babe, I'm going to do this and we are going to do this together. I went to the grocery store. I remember I had got four girls, right. And they were little babies at the time. So there was probably really, she was probably a baby, 2, 4, 6.
So going to the grocery store that in itself is stressful enough. So mom, grocery I'm loading up the grocery cart legitimately walked into the grocery store and immediately over. Has anybody ever felt like that? Like I walked in and I instantly had tears because I was like, I don't know. I don't know how to cook.
I don't know how I don't need, I've never even bought real vegetables that weren't in a canned before. I don't know how to steam vegetables. What does that even mean? I've never made anything that didn't require. Hamburger helper or a frozen pizza and so, and Mac and cheese. So I get where you're coming from.
Like, I understand the overwhelm, like I don't even know where to start. And most of the time people don't start because they look at this keto diet and they just, their head is there. They're buried, right? Like I'm already sinking and I haven't even gone to the store. So this is what we do. I rolled out of the grocery store with no groceries, probably four kids crying because I was crying.
And I remember coming home and going they've I don't know how to do this. Like I know you want to eat better. I know you want to feed our family better. I don't know what to cook anybody else there. So what I'm going to do is I'm going to walk you back and we're going to start with a very simple process.
I'm going to give you a little bit of wisdom, a little bit of knowledge, how to start, what it looks. But here's the deal. This is not meant to be perfect. You're going to look at the ketogenic diet and you can find all extremes, right? We live in a world of social media and every single thing that we want is at our fingertips.
So you need to decide how you are going to do it, and what's best for you. There are people that can do a really strict. Ketogenic diet. They count all of the carbs in their broccoli and all of the carbs in their onions. And they're very extreme, right? Some people have to be, some people choose to be, that's like 5% of people or maybe three or maybe 2.5, right.
Then there's this middle group of like, Hey, I'm doing great. I'm not in ketosis all the time. I might, I probably overeat on my protein. Uh, and guess what though? I feel great. And then there's this group where they are. You know, lazy keto, low carb, if I can get under 50 or 60 carbs a day, but I know that I'm eating better foods.
I feel great. And I'm super happy with that. And guess what, like I said, in the beginning, this is not about perfection. This is about your journey and the one that you stick with long-term as the one that's going to work for you. So with all of that said, remember when you're watching people and you're reading things and you're Googling things and you're following all of these keto experts, right?
I'm not a doctor, I'm not a scientist, but what we've done over the last six years is we've learned, we've watched, we've taken in the things that we think worked for our family. We've got rid of the things that I was like, I'm not going to do that. And so this is what we did. We we've created a license. This is what we did.
So the lifestyle that is going to work for you, we're not going to say diet because this is meant to be long-term. Our, family's been on this journey for almost four years. And so it is a lifestyle now, like we know how to eat. We know the things to choose from. I know that, like, I don't, I don't count my macros today.
We'll talk about that in a minute. But the lifestyle that works for you is the one that you're going to stick with. Long-term right. The one that's gonna work for you. Not somebody else there on the corner, not the person that wrote the book, not the person that you're watching. That's telling you, you're doing it wrong.
You pick the things that work for you. You work on it one step at a time and eventually you'll get to where you feel amazing. But it's a process. And remember this where you are today, you didn't get to overnight. So your maybe it's fat loss journey. Maybe it's just understanding how to be a better cook.
Maybe you want your whole family on this journey. Maybe you will. Uh, more muscle. Maybe you want to lean out. Maybe you want to be a better runner. Maybe you want whatever your better is. Guess what? It's a process, just how you got here today. You're going to work on it and you're going to get there eventually 1% better every day.
So here's your eight steps. This is where we're going to start. Um, hopefully you can follow along. Hopefully would be great. We've got eight steps. I kind of broke it down and kind of how we, like what we did specifically to move this lifestyle into rolling into four years. Almost number one. Are you ready?
Number one is the word ketosis. What is that mean? I know a lot of you were like, I don't even know how I got on your page. What are ketones? A lot of you and I chat often, number one, ketones. And how do we get there? So here's the deal. There's two different ways. Guess what? Your body can make them, or you can drink them.
So if your body is going to make them. There's two ways and, and you can choose whichever way you want to, or you can do both and it's okay. So we're having fun. We're playing full out. You better be smiling, right? So number one, we're going to count your macros. And this is approximations. What in the world are macros.
They're your fats, your proteins and your carbs. And actually some people are arguing or not arguing. They're saying, guess what? Ketones are actually going to become a macro. Who knows if I don't know, I'm not a scientist. I don't like the books, but fats, proteins and cars. If you want your body to make ketones, guess what you have to do.
You're going to have to probably get a little tracker, like my fitness pal or anything to track your food. We did this in the very beginning. Why? Because it gives you a good visualization of what you're doing. So there's a couple of things I need you to do, right. If you want your body to make ketones, you've got to get very, very, very specific of the foods that you're eating.
So you're going to want to track your food, right? You're going to want to eat approximately 80% fat. Maybe it's 75% fat. Remember this isn't a one size fits all. So 80% fat, 15% protein and 5% carbs. I've talked to about a handful of you today that keep going. I've eaten too many, too much protein. How do I do that?
It is a, it is a work in progress. So I'll give you an example. If you are just starting brand new, do I know what we did got into my fitness pal and got on the phone, got into my fitness pal and all I did for a good solid couple of days is I ate what I thought, what I thought I knew to eat. So for breakfast, I would eat some eggs and bacon for lunch.
I would take the bread off the sandwich, right? For supper. I would get rid of the mashed potatoes or the. I didn't get super frustrated about what was in my tracker. All I did was I think this is a great option. This seems 1% better. So I would type it in my tracker. Right. And then at the end of the day, I would actually see where my macros, where I would look at the little pie chart and I would go, oh, I actually did pretty good.
I ate maybe, maybe I ate 50% fat. And I, so it's not to be perfect. What that, what this simply does is it makes you go, oh, I know what I'm doing. That was actually really good or, oh, I had no idea. Eight 400 grams of carbs today. I didn't even know what I ate had curves. Like this is a really good indication for you to just tweak it from there.
So just to get a really good at understand it, you don't have to track your food forever. It is honestly kind of annoying. So we did it for awhile. Once you have a really good understanding of what to eat, how to eat, what your meals look like. I don't track my food anymore. If I decide to eat something that is.
Uh, super, super high in carbs and sugars, I'm going to feel it. And I have to choose like, do I want to feel like garbage or do I not want to? Right. And so long-term for fast forward to today. I don't track my food if I wanted to, I could go back and just kind of have fun with it to see where my macros end up.
But for you starting right now, is it a good idea? Sure. Great. It gives you a good visual, a visualization, but if you want your body to make ketones. Ketones are a fuel source. So when your body makes them your body's using stored fat as fuel, and what you're going to do is you're going to have great success with fat loss, uh, ketones, go to your brain, ketones, help with, uh, focus, uh, energy, appetite control, better mood.
People are sleeping better. They're feeling better. And so ketones are phenomenal. Now there's two ways, like I told you, some people don't believe that's true. And I'm going to say, yes, I can prove it, prove it, so, okay, so you can do that or you can drink them really. So my husband did the diet two years before I joined him one day, he said, Stephanie, I found something I want you to try.
And I said, Hmm, I think I'm good. Here's the deal. I was being a super supportive wife. I thought I'll try it one time. Please don't bother me. I don't want to eat. This is prior to me realizing I needed to be a supportive wife. I was like, Here's the deal. And I need somebody to hear this very, very clearly.
I was not a very nice wife, meaning I wouldn't stop our cupboards with Debbie snacks, Oreos chips, Soho, cookies, chips, like, and I would say to my husband who really had this battle with food is that you like, oftentimes I'll find a family and there's one that legitimately struggles and they've got these challenges and they've got these cravings.
Yeah. Saying no to food is, is so, so hard unless it's out of mind out of sight. Right. And I never had that struggle. So I would say, babe, get some discipline. Don't eat all the cookies. I didn't understand. Then what I know now that legitimately it is hard. People got emotional ties to food. I've learned so, so much.
So guess what if you're one of those people. That you know, you, maybe don't, you've got pretty good discipline. So maybe you could keep a pack of Oreos in your house and you'll eat one or two a month. Awesome. The average person cannot do that. So I would say, be super supportive to the person. That's really trying hard to do whatever their better is, whatever their goals are.
Meaning. If there are things that are their biggest challenge in their home, then you support them and you don't keep them in your home. So with all that being said, my husband handed me a packet. It was orange. And he said, Stephanie, I found something. I don't know if it's going to work or not. Because prior to this, he was tracking everything.
He ate, weighing it, pricking his finger. I remember watching him being like, but we're supposed to eat margarine, margarine. That's what I grew up on. And he's as he's like shoving his face with butter. Right. And so I'm joking kind of, but not really. And so I said, okay, I'll try it. And he goes, here's the deal.
He goes, I kind of feel two different ways. Like, it's awesome because if this works, this is going to help thousands of people. And I remember him saying, and it's not fair because he goes, I have slaved and I have done all of the macros and I've gotten everything down to a tee of what I need to eat. So I stay in ketosis.
Right. So anyways, I tried to ketones, what did I do? I shook it up. I put it in water and I went away for three days to a homeschool conference and I had three packets with me. I said, babe, don't you dare ask me to talk about it. Don't you dare ask me anything. I will try it. I will see what I, what I think.
And let me tell you something. I always joke around with my girlfriends and I'll say, if anybody else would have handed me this packet, I would have said, um, I am. Uh, I'm an optimistic mom. I feel just fine. I've never struggled with my weight other than having four babies up and down with the weight.
Right. I said, but I don't need anything. Like I've never drank coffee. I've never grabbed soda. I don't drink. Don't I've never drank any caffeine, anything water. And so I said, well, water and milk. And I said, okay, we'll see what happens. I called him up that day and I was like, what in the world did you give me?
He was like, it's ketones. And I was like, I don't know. Like I'm drinking ketones and he's like, yeah, like what my body makes now you can drink them. He's like, I know it's weird. I don't understand it. Uh, but we're going to learn more about it. And so what I need you to understand is this fast forward four years, I drank this for the first day and I didn't need a nap.
And I thought, Hmm, that's weird. Right. I'm sitting at a homeschool conference by three o'clock. Everybody's like dozing off. And I'm like, yeah, this is awesome. I'm sneaking into the bathroom. Peeing on little piece strips. Babe. I've never felt better. I don't know ketones are, but I feel great. And so what I realized was is ketones are a fuel source.
Like I said, you can make them, you can drink them. You can do both. Uh, but what's powerful is, is I didn't need a nap. And for me as a mom not taking a nap, like I thought to be expected, all moms needed. Like I was supposed to be tired. Right? Uh, fast forward four years, legitimately. I joke with people. I don't take a nap.
I don't need an app. I don't even think of a nap. I've got stuff to do. I've never felt better in my life. So I need you to know something two ways to get your body into ketosis, right? One, your body makes them, you track it. Number two, you can drink them and you can, you can put it. It's a powder. You shake it up, you drink it in under an hour.
You don't have to wait. Long-term your body's in ketosis. So I'm going to talk more about this at the end, but if you want to know more post a five or a 10 below five or 10 in the comments, and I will send you some stuff to look at to read you and I are just going to chat. So number one is getting your body into ketosis.
Am I very clear? That's number one is that as our goal, right? So, uh, with that being said, number two, this is where we start. So number one is more of a mind shift. Like my goal is ketosis. Not everybody wants to be there. Not everybody will get there food wise because they eat too much protein. They eat too many carbs.
They don't sleep stress, knocks somebody ketosis. Like you need to know something it's not super easy to stay there. And the question I get often is this, is it safe to be in ketosis? Long-term I mean, can I be there for years then? I'm going to say. Uh, let me know if you stay in ketosis, nutritionally for longer than a couple of days or even a week, like the likelihood of your body and you actually staying in ketosis, unless you truly need to is very unlikely.
And this is why this is so great because I drink one of these every single day and I have ketones in my system. And then from there I feel amazing. So here's what I did. You guys wanna know what I did? This is where I started. I didn't start with the food. Remember I went to the grocery store, came home crying with four crying babies and an overwhelmed.
I was overwhelmed. So I said, this is my life preserver that my head above the water gave me the energy, the focus, the appetite control, all of that. And then guess what? I did one step at a time, 1% better every single day. So number two, this is where you start. You drink more water. That's it. So let's work on like, what are you drinking right now?
Grab a favorite shaker bottle. Keep shaker bottles around your house or grab one. And he put two in your office or put one in your purse, put one in your car. I love to drink out of a straw. So if it's not out of a shaker bottle, it is in, I li I just drink more water. If I've got a straw, I don't care what it is.
Figure out what you need to do to get more water in your system. Like get yourself drinking water. I don't care if it's warm. I don't care if it's cold. I don't care if it's filtered, like. I mean drink some good water, but number two, we're working on your water intake, right? And so super simple, set yourself up for success.
My husband tells me you do this every day, but you really should be. As soon as you wake up in the morning, you're supposed to drink one to two cups. Of water every morning, not like freezing cold water, just like water to wake up your system. It's so hard. You should try it. It I'm like well, but, uh, cause when you wake up, you hydrated drink some water, not out your day.
Number three, the next step we're going to do. So what we did next is I got out the process, sugar and junk and I said, okay, once I drank my ketones and I felt great, then I worked on my water intake and now. We work on this. I went through the coverage and I said, what do I not need? The Debbie snacks have to go.
The Oreo has had to go and the sugar cereal had to go. So, uh, one thing at a time, this is honestly what I did when the box was empty. I threw it in the garbage and I didn't buy it again. When the cereal box was gone, I threw it in the garbage, the recycle, and I didn't buy it again. And so I didn't go shove a whole bunch of food because I wasn't willing to do that.
Because I loved sugar. So what I did is when it was gone, I stopped buying it. You need to understand something. And this goes for you, your kids, your family, everybody around you. There is no shortage of sugar anywhere. My kids get offered suckers at the bank at the grocery store. There's free cupcakes and donuts at the bakery.
Like I don't care where we go. There is enough snacks and desserts. So in our home, this is the. We don't bring Debbie snacks and Oreos and cookies into our home. When we bake, we use things like sugar replacements, like swerve, and we go and we Google a fun recipe and, and make something that's more of a low carb keto treat.
That's what we do in our home when we're outside of the home. Here's what you need to understand for yourself, for your kids. If this is a goal to help your entire family. Okay. I tell the girls, here's the deal. Our family's not on a diet. And if your goal is to do this with your kids, your words are super powerful.
So hear me very clearly, you are not fat. Your, your spouse, isn't fat. You're not on a diet like this. Isn't mommy's and daddy's food. This is, Hey, our families eating healthy so that we can feel our bodies the best that we can. But you need to know something. If you start saying that you're fat, you're on a diet, mom's gonna make a different meal.
Dad's got that. Eat that he's on a diet, your kids aren't gonna eat those vegetables. Your kids are gonna go, oh, all that healthy food. Our parents were eating. You're only when you get fat or only when you're on a diet. So that was the first thing. If we've never talked about that, like, uh, so we don't talk about that.
Plus I've got four girls. And so the biggest thing we did is I said, here's the. When the girls are at somebody's house, whether it's a birthday party or they're out and about, and if they choose to have a cupcake or two, like we don't make them in our homes. It's their choice. Right. And in the beginning they didn't choose wisely.
If you, if you would just see them today, they go, I don't know if that's a good choice. What's a better option. Maybe I'll have half. Maybe I'll have one in that three or four. Right. So, because as you eat better, your kids will watch you and they'll eat better. Is you teach them how to feel their, like, uh, how their body reacts.
So you as an adult, right? We were learning this right now. If we could have learned this, when we were a young, think of how you could set your kids up for success. So when you eat something super full of sugar carbs, you feel it. You're sitting at the office at three o'clock, you just ate and it hits you and you hit the wall, right?
Uh, you have this crazy car crash and you come down, you get crabby, you get hangry, you get tired, you're going to fall asleep, whatever it is, it's because of the. If you can correlate food with how your kids are feeling, they're going to choose better. I've seen it over the years with my kids. So they'll go.
I don't know. I feel really good. I don't think that's a good choice for me. Or if they go, my stomach hurts or I don't feel very good or mad, I feel gross. I'll go, oh, what did you eat at that party? And they'll go, yeah, I ate, I had too many, too many treats. Like they know it, right? Like it's how your body feels now.
You shouldn't eat that because of how you're going to look. I hope this making sense. So I'm very, very, very like super forward with like families and how they speak to their kids and they, how the kids look at their food. Okay. Number four. So we talked about ketones, we talked about drinking water, getting the sugar out, right.
Number four. This is what I did next. Got out the flour, the wheat and the grains. What I mean by that is that the. I took the buttons off the burgers, the crew times off the salad and grabbed a lettuce wrap instead and got rid of the pasta. You want to hear something super funny? I made the same supper for my family for an entire year, months, like a whole month.
And so, because I was overwhelmed, remember we've got babies and we're trying to eat better. And so what I need you to understand is this, there's a lot of different options that you can. You can almost take any single meal that you love and tweak it to make it low carb and pivot and add something to it or take something out of it.
And so simple things don't make the rice right. Grab some extra vegetables. Don't grab the pasta, use zucchini noodles. Don't make the potatoes, make cauliflower potatoes, or just add some extra vegetables and protein. So keep it super simple. Okay. Number five, add some good fats. What does that mean? And what is good fats?
This is a very, very tricky. Because here's what people often do. They go, I've seen this happen. Hey, I'm eating keto. Guess what? I'm going to binge bacon and butter. That's not Quito. And it's joking. When you say all I eat is bacon. Here's the deal. When people are eating better and they're focused on eating healthier, it's not just bacon people.
So for those of you, people who are like, you're not eating keto, like baking is great. Right. Uh, but some good fats. We've got some good. Organic butter. Right? So you can cook your vegetables in that all vegetables tastes great with butter and garlic in them. Um, avocados, these are great fats. We've got MCT oil.
What is this? You can put this in your coffee. You can put it on your salad. You can put it in your eggs. MCT oil is coconut oil. And so that gets your good fats up. There's lots of ways to get some good fats in nuts. Almonds. The biggest thing with nuts is don't overdo them. So portion them out when you get a big bin and grab one little snack, baby, don't eat the entire bucket.
I've done that before and you end up eating like five cups of nuts. That's too much, uh, even good meats, right? Like meat has good fat in it. So what I find is that. When somebody dives into this lifestyle, they all of a sudden binge on fat and something that you need to understand. A big question that pops up here is do I have to be consumed of calories?
Or am I just counting all of my macros? And I'm going to tell you, it's kind of a give and take what can happen is, did you know? And remember I'm not a doctor, I'm not an expert, but I have learned from a lot of them that calories. In fact, there are more calories in food. Then there are in carbs. Meaning what happens when somebody binges on like, not binges, but all of a sudden they go to low carb, high fat, and they start trying to, trying to eat 80% fat.
Do you wanna know what happens when you're eating fat? Your body stays full longer, right? So you don't have to eat six meals a day. You don't need to even have to eat large portions like that. You don't even have to eat nearly as much food, but what happens is people are tracking their food and they get really, really like, I've got to get my 80% fat in.
I've got to get all of my fat in today and they overeat on fat. That means they overeat on calories, which means they don't have a calorie deficit. That's a big term for it. You need to eat less calories if you want to have fat loss, which a lot of you are here for. And so they overeat on fat. They really overeat on.
Like people are eating a lot of fat now don't, don't misunderstand this when you're eating a ketogenic diet, very strict diet. Right. You're not drinking this, but you're, you're eating, I think like 80% fat, like you're probably got it down to a T when my husband had his, when he had his numbers. Correct.
And it took him four weeks to get his body really in ketosis long enough before he'd go in and out. Um, he had that thing nailed down. Right. He knew what to eat. He knew how many tablespoons of butter. He had this figured out. Uh, most people don't want to. That's why we say we eat keto wish or a low carb.
We'd take the buttons off the burgers. The crew turns off the salad. I grab an avocado in the morning or we'll snack on this in the afternoon. I put some butter on our vegetables, but I don't feel it. I don't, I don't get to the end of the night. And you shouldn't do this either. If you're not hungry, number one, don't eat.
If you've got some great fats in your system, whether it's in the morning or afternoon. Yeah. It's going to keep you fuller longer. You're not going to have to eat as much, but what happens is, is people go, oh, it's seven o'clock at night. I still need 10% fat. I'm going to go shove some fat bombs in my face.
And you want to know what they're doing? You're overeating, you're overeating too much fat, which you're eating too many calories. And then what's happening is you're either at a plateau, uh, or you might feel like you're gaining weight or you're just not where you want to. So don't like, this is a process not meant to be in a week.
This is something learned and you have to listen to your body. Are you hungry? Are you bored? Are you eating out of emotion? Are you eating? Because the clock says to eat, are you eating? Because you're at the theater and everybody eats at the theater. Are you eating? Because it's your time of the month? I mean, like, these are legitimate things that like journal.
If you need to track it before you eat something, you should write down and go, how do I feel like, am I legitimately hungry or am I. Like it, that you want to know something, I'm not going to go over this right now. I'll go over this later. But, um, the reboot is a great option and it's a phenomenal kit to help you go to help you understand that food doesn't have to control you.
You control it and it really helps you go, huh? I didn't realize how much I was eating out of habit. Okay. That was number five. Number six intermittent fasting. I just labeled it IMF. A lot of people ask about this. Do I intermittent fast? My husband does have I? Yes. Do I do it all the time? No. What is intermittent fasting?
All it is is it's really like eating in a time window. So you stop eating around seven, eight o'clock at night. You don't eat till the next day lunchtime. So some people eat 11, 12, and, and it all varies. Some people will go, I'm doing a 16 hours or I'm doing 20. I mean, There's lots again, this is another thing that if you Google it, you're going to find a lot of information about intermittent fasting.
It is a timeframe where you donate, you stop eating at night. You don't eat till lunchtime. There's lots of, there's lots of things in this too. Some people say the intermittent fasting doesn't count. If you drink anything besides water, some people go, Nope, you can drink your fat coffee and your ketones.
And you're just fine. Please do what works best for you. If you want to get up in the morning and not drink anything. When you go to bed until lunchtime and only drink water, and that works for you. Awesome. If you want to get up in the morning and have your fat coffee and drink your ketones, then eat a lunch.
Awesome. Right? Like we're not here to judge. We're here to go. This is what's working for me and this is what I'm going to do. And I'm feeling great. Remember, there's lots of used to measure success, not just the scale, which we'll talk about in a little bit. Okay. Number seven. We're almost done with these eight little steps is, um, last meal by seven o'clock or some people say eight.
The point is this, shut down the kitchen around seven or eight o'clock and the kitchen is closed. So when you go sit in front of the TV, when you're doing some work, when you're reading before bed, like there's no snacking. So grab some water, grab your shaker bottle and the kitchen is closed. Like you don't need to be snacking at 10 or 11 o'clock.
Yeah. Okay, last number eight. This is what I did. We moved our bodies. A lot of people think they need to go and kill themselves in the gym. And that's not the case. You don't work out to eat. Some people do, but that's not how you're going to see fat loss. Your fat loss is going to be made or lost in the kitchen.
Moving your body. Doesn't have to mean you've got to go and take these crazy way classes that might. I'm going to go for a walk and guess what? I've got the energy to go for a walk because I've already got ketones in my system. As I'm learning how to eat better, I'm going to go play basketball with my kids.
I'm going to go for a swim. I'm going to go walk the dog. I'm going to go, whatever that is, right. Like it doesn't have to be a strenuous one. For the very first year of us eating this way, I went to the grocery store, came home in tears, decided to do this. I was like, okay, one step at a time. We did one thing at a time, which I'm going to walk you very specifically through the foods that we did.
And then a year later after I felt amazing after I felt like I had our food under control after I was drinking ketones for a year, you want to know what I did? I said, babe, I think I could join a gym. I really want to have really big muscles. Like some of those ladies that are into fitness, I mean, for real, that's what I said.
So you went out. I did. I had an accountability partner, which is my sister. She came and picked me up because she was a trainer at five 30 in the morning. So I had to go and I got up and I went to the gym every single day. I felt amazing, but it wasn't until a year later and half the time I was at the gym, I was there with five of the ladies just gabbing.
So my husband would joke and he would say, you're just there to talk. And I'm like, well, my mouth is getting a workout, so that's okay. No, but really that's what I did is like, it was a process that was a year and I got to the end of the year and I was like, man, I feel great. Like if you're not willing to give this longer than a couple of weeks, like just go back to the way that you were eating.
Like it's not even worth it because the steel isn't going to dictate. Like how you're going to feel, or even like what you might see, even in a couple of weeks here. Like you might as well quit. I hear it all the time here all the time. Okay. We're gonna talk about that real quick. Actually the scale. How do you measure success here?
When you're eating a low carb, keto, keto wish this scale, you need to get it out of your house. Give it to your neighbor, put it in the dumpster, putting your trunk, take the batteries out. I don't care what you do. There are lots of ways to measure success. Six. Uh, fat loss is about inches inches lost. How are your clothes fitting?
How are you feeling? Ketones are a fuel source. Like I'll hear people go. I've never felt better. I've got more energy. I can play with my kids. I can come home from work and still have time for my family. Right. I'm cooking more. I'm going for walks. I'm more focused at my job, but I'm not seeing the fat loss.
So I don't think I'm going to do it anymore. I hear all the time and I'm like, hold on. Like that doesn't even make sense to me. You're feeling great. Yeah. But the scale is not moving, so it's not working. So my question to you is awesome. What are you going to go do? Like, I mean, are you going to go back to eating?
Like I would be, I would go back to eating chicken nuggets and corn dogs and Debbie snacks. Like, does that even make sense? The question here is always, is this healthy for you? Is this good longterm? Most people's bodies. You need to hear me are not in ketosis. Long-term the likelihood of your body making ketones on a regular basis for months and months, and months is unlikely.
I drink them, right? These are water soluble. They go straight to my bloodstream. They go where my body needs them to go, but you need to understand something. Listen. If, if you just look at the foods that we eat, the salads, the good meats, the vegetables, the good fats, avocados, the Himalayan salt that we add to our food, all of these things, right?
If you're like, that's not good for you, but if you back up and you look at what I used to eat, then you go, oh, oh yeah, I guess that probably is good for you, people you aren't so funny is they're so quick to show. A coconut burger and fries in their mouth. But when you tell them to eat something healthy, they'll be like, oh, I don't know.
I don't know. I'm going to have to do my research on that. I mean, did you research what you just bought through the drive-through? I mean, really? Did you research it? And so I'm kind of being sarcastic. Did you catch that? Okay. Real quick. And this very, very soon. This is what I did to get our family on track those eight steps.
And when we were diving into eating better, I started with one. I posted this, something just like this on the frigerator. And I said, okay, breakfast options, fat coffee, eggs, sausage, bacon. I either intermittent fast or Aikido pancakes. So when my kids are going hungry for breakfast, there's no cereal. And I'm like, awesome.
Did you see what the fridge says, eggs, bacon, or sausage or pancakes? What do you want when they're hungry enough? Or when you are hungry enough guests, but you'll eat what you have. And so that's what we did as soon as I felt like breakfast is under. I did the same thing for lunch and snacks and dinner. I posted a little sheet of paper with markers all over it that said lunch and it had things like deli meat.
Oh, we do eat it. And guess what? It's okay. I tried to buy nitrate free meats there. A lot of great deli meats. I promise you you'll be okay. And we would eat ham cream, cheese, pickle roll ups. And my kids like walk them over. With a spoon and, uh, like lots of different things. Guess what? I put all those fun options on a piece of paper on the fridge.
And when they were hungry, they would eat them for snacks. We would have beef sticks and she sticks. My kids are not KIDO. I, we just got the processed sugar and junk out. So they still like apples. They still eat carrots. All of that stuff with peanut butter. Um, so they're not perfect, but they're not eating these crazy.
They're not eating or drinking this crazy sugary carby food. And so I was like, go grab an, a hard boiled egg, grab some pickles. We've got some vegetables and dip in there and we just learn one thing at a time for dinner. I took out the pasta and you wanna know what I did. Here's what I made for an entire month.
One of my oldest daughter actually remembers this. I browned up some hamburger. I cooked this, I put butter in it with garlic. Cause I was like, okay, I need fats. I didn't even know what an avocado was at this time when we started eating nor did I know how to cut this thing up. I didn't even know how to buy them.
I had to have my girlfriend teach me how to do this. So I made him burger with garlic and butter and then I would grab a frozen bag of broccoli or cauliflower. Put more butter in it and that's what we ate. So my husband would come home from work and he'd say, what's for dinner. And I'd be like hamburger and broccoli or hamburger and cauliflower where you choose.
I'm not kidding. Like I was, I didn't want to be overwhelmed and I didn't know what to make. So that's what I made until I got comfortable with what we were eating. I would go Google a new recipe and find something else to make. We would get the grill out and we would just grill a whole bunch of, bunch of meat and vegetables.
And we just tried anything. That's how we started this lifestyle. I didn't get ingrained in my mind that everything was going to be perfect. I needed to hit my macros. Like I drank this. Like you can do it. I'm going to give you a very specific listen to this. So our family, if you've been following us for a while, we travel a lot.
We're all over the place. We were born and raised in Minnesota. Last winter. We have a place in Florida and we're kind of everywhere, everywhere in between. Right now. We're in. So we have a home in Minnesota and we've got a place in Florida if I take and I pack up my kids in the van. And if we drive to Minnesota from Minnesota to Florida, it takes us about three days if I don't want to be stressed out.
Right. And just have a good time. I mean, we can stop. Go, stop, go. You can make it really fast. Maybe two days, or I can get on an airplane. Get there in two hours, it's the same concept. Your body can make ketones, right? You can get your body to make them and do it in 3, 4, 5 days. Some people, it takes a long time or you can drink them and you can get your body in ketosis and under an hour and your body can make them hear me very clearly.
You can do it. Not all ketones are created equal. So you need to know something. You can track this, you can see it in your blood. I've done lots and lots of videos here of testing my blood ketones after drinking this. And you can see the numbers go up. How do you track your ketones? That's a common question.
You can pee on a stick or you can track your blood. I would very, very, very much. If you've been doing this, long-term you track your blood. You want to know. That's the most accurate when you pee on that strip, uh, you can pee off the strip the longer you do it, the color won't show, like if they're not accurate.
And so this is what I did, this is like the airplane, right. And that's how we've gotten to where we are today. And so this is what I need you to know. Don't mess up. Good for perfect. Do not be one of those people that don't do anything because you're so overwhelmed, it's better to do something and not reach your goal than to do nothing.
Like it's better to do just a little bit one step that day, or maybe you drive to the gym. You don't actually go in, but then you go home, right? That's 1% better. You drove to the gym. Maybe tomorrow you actually go in and stay there for five minutes and then you leave right. Maybe today or tomorrow. When I know what you did, you had a really good solid breakfast, a good fats and proteins, and you felt great.
Maybe you totally bombed lunch, but you did 1% better. You started right. You took that step of like, I'm not going to have the cereal today. I'm going to go make some eggs 1% better. So here's a couple of takeaways for you real quick. Think about that. Every time you go to the fridge every time that you grab something at your office, you walk into the employee lounge, or you stop at the gas station.
You go out to eat or you're making dinner for your family. Think is this 1% better? Or 1% worse. This is going to help my body be better where I want it to go as it's 1% better towards my goal, or is it 1% worse? Right. And don't like, if you mess up, it doesn't mean that you can't get back on track. But if you can think about it like that, that's going to help you make those teeny little changes that you might not see in a week or a month, but long-term over time, it would create great habits and those habits are going to help you immensely.
Like I promise, promise, promise. You will get here next year and you'll be so thankful for those little baby steps every single day that you did and where you will be next year will be completely different. Something that you need to understand. And one of my favorite benefits of this. Is for those of you who think that, can I have a cheat day?
Hey, can I have a cheat meal? What do you do with that? Stephanie? Do you ever cheat? Yes. There are times when I don't eat the healthiest foods. We're not perfect. Like I love chips and I love chocolate chip cookies. We found things too to make them more keto or low carb. But if I want to have a cookie and I'm at a birthday party and there's chocolate chip cookies, I'm probably going to have one here's the kicker.
If you are going to have a cheat meal or a cheat. If your body's making ketones, if you're on a strict keto diet and you're like, I'm not drinking them. Awesome. You better find yourself a way to get back on track. So the next day you drink a whole bunch of water. You're going to have these crazy cravings because you have to get back on track.
Your body's going to go, oh, I love that sugar that you ate, that you, that I got to eat last week. And now reading it again this week, it's a vicious cycle, right? So it might take you three days to get back on track. Then the fourth day, you're in ketosis, maybe the fifth day and a 68 to 70, you have a cheat day and then you start all over again.
Does that make sense? Or what I tell people is this, isn't a magic pill like this, isn't a, Hey, I, this isn't a get this. Isn't like, I'm going to go eat dessert and then come back and get into ketosis. Does it help with that? Yes, but that's not how we treat this. We treat this as a fuel source every single day.
Ah, for the first year I drank one of these a day. I did the best I can with my food. And then I, and I kept going, regardless if it was, if I felt like it was a good day or a better day or the best day I've ever had. Right. But what you need to know is this, if I decide to have that cookie at the birthday party, if I decide to have that pizza the next day, I have ketones to get back on track.
It gets my mind, right. It gets me feeling better. It gives me the energy to get up and move. It gets my body to have control over its appetite. And then I keep going. So my one day doesn't turn into a weekend of a cheat and then all of a sudden shoot, I go to the office on Monday and there's donuts. And then Tuesday, I go with my friends and then Wednesday, oh, life group.
They brought donuts again. Like I've got to eat one. I'll start again. And then your weekend turns into a week, turns into a month, turns into a year. So you just seem to need to make sure that you've got something to get you back on track. So I tell people simple things like you've got to drink a lot of water, or you're going to have to keep the stuff out of your house.
Right? Um, it's here a majority of people's fat loss or feeling better taking control of their health is right here. If you're not even fueling your mind, right. Guess sweat. You're probably like this, this is going to go, you're not worth it. You can't do this. You're already too overweight. It's not like, sorry.