Keto Tip (78): Simple Steps to Get Healthier

    It's not about doing a crazy amount in a short amount of time. It's about implementing small steps consistently over time.  In that way, you can create a lifestyle of drinking your ketones, moving your body, being carb conscious, doing the best that you can, and it all starts in your mind. 

Hey everybody! Welcome to the Keto Mom page. My name is Stephanie and today, we are going to get back on track and get healthy. We're going to talk about some simple basic steps on how to get you back on track. To feel good, to accomplish your goals, to do what you need to do, to set some habits and small disciplines in place to get some consistency going.

So as you're tuning in, where are you tuning in from? I'm tuning in from lovely Minnesota. I want to hopefully give you some tips or tricks to help you on your journey.

𝗪𝗵𝗮𝘁'𝘀 𝗳𝗼𝗿 𝗹𝘂𝗻𝗰𝗵?

I think it gives other people ideas like steak, tuna fish on a low carb or lettuce wrap, or egg salad. This is about community, and not just about me or my family.

Here are a couple of quick tips to help you on your journey. Last weekend, we got the opportunity to sit with Dr. Ryan Lowry and Dr. Jacob Wilson. They created ketones, and they wrote the book called "The Ketogenic Bible". They coach so many people on the Keto, low carb, or carb-conscious concept of eating, and they also coach a lot of athletes.

They gave us some tips on how to help people make keto more of a lifestyle, and I wanted to share it with you.

These are steps that I already know, and I'm going to guess, that most of you know too. So this is going to be a good reminder. Whether you're just getting started, need to restart, want to feel better, get back on track, or just want to amplify what you're doing. Listen to these steps, we'll go through them one by one.

𝗪𝗵𝗮𝘁 𝗶𝘀 𝗞𝗲𝘁𝗼?

When somebody dives into eating keto, low carb, or carb consciously, most people don't do the ketogenic diet properly.

Most people don't do it long-term, and they don't do it right.

The ketogenic diet was started for medical reasons, and now it's been found that ketones in your body are super helpful. When your body makes ketones or you drink them, it will allow your body to use a better type of fuel.

Your body can run off of glucose, sugar, carbs, or ketones. Ketones are long-sustained energy so you will feel better. Ketones help with your appetite control, fat loss, and better mood, and it helps turn on your brain.

Ketones are incredible! If you eat carbs, you sometimes feel a spike and then a crash. But with Ketones, you're going to feel great all day long.

𝗔 𝘀𝘁𝘂𝗱𝘆 𝗼𝗻 𝗼𝘂𝗿 𝗹𝗶𝗳𝗲𝘀𝗽𝗮𝗻 𝘃𝘀. 𝘁𝗵𝗲 𝗱𝗶𝗲𝘁 𝘄𝗲 𝗵𝗮𝘃𝗲.

Dr. Ryan Lowry and Dr. Jacob Wilson did an incredible study. If you're an animal lover, please don't be offended. They did a study on mice, and it focused on the longevity of the lifespan. They talked about longevity connected to mostly eating an American diet. Then they did a study on a high-carb diet with drinking ketones. They did another study of a carb-conscious, low-carb diet plus drinking ketones.

Which mice do you think had longevity?

I'm going to guess you probably know that it's the carb-conscious mouse. A person who is carb conscious with ketones probably can live longer. Ketones are the fuel, your body prefers ketones, and you're going to feel incredible.

We all have an age. I'm about to turn 40 In February. I've got six months to go till I'm 40. They said that everybody has a chronological age and a biological age. Most people's bodies are older than they truly are because they're not taking care of themselves.

𝗬𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗵𝗮𝘀 𝗮 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗮𝗴𝗲, 𝗮𝗻𝗱 𝘁𝗵𝗲𝗻 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗶𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗮𝗴𝗲.

It's all about how well you take care of your body. So many people go do crazy diets, they're in and out, or they start and restart. Some just do nothing because they get so frustrated with the lack of results, but they don't even give it enough time.

So again we will be talking about drinking ketones, carb-conscious meals, intermittent fasting, or just fasting in general. We will also talk about the power of protein in our diet. The doctors talked about weightlifting, and getting your steps on. We're going to also talk about stress and sleep.

"1% better every day"

Steps To Help You Get Healthier

1. Drinking Ketones

I started this seven years ago, I actually didn't start a keto diet my husband did. We're actually not strict keto, we're more carb conscious. I also eat more protein because my goal is to build muscle.

So for drinking ketones, you take a packet and put it in water. If you're having a hard time getting your water in, use a straw. I drink way more water when I have a straw. You can put your ketones or protein in your water and you can shake it up. Easy!

I did this seven years ago, I shook this up, I drank it, and I didn't take a nap that day.

𝗜 𝗱𝗿𝗮𝗻𝗸 𝘁𝗵𝗶𝘀 𝗽𝗿𝗼𝗱𝘂𝗰𝘁 (𝗞𝗘𝗧𝗢 𝗡𝗔𝗧) 𝗮𝗻𝗱 𝗶𝘁 𝗰𝗵𝗮𝗻𝗴𝗲𝗱 𝗺𝘆 𝗹𝗶𝗳𝗲.

It's a tool, and I think drinking ketones is powerful. Most people need something to keep them on track.

How do you start your mornings? I wake up and drink ketones. Some of you wake up and grab a pot of coffee, energy drinks, or whatever the case may be.

If you want to chat with me about your goals, how to get started, maybe some food ideas, or trial packs, message me and I'm going to personally chat with you to help you understand them.

Ketones help with your energy, focus, and appetite control. It helps you not eat all the Oreos. It helps you stay awake, focused, and it turns your brain on. And at the end of the day, ketones can also help your body sleep better. If you're already drinking ketones, what's your favorite benefit of drinking them?

There are so many benefits to the product and they taste great.

2. Being Carb Conscious.

Oftentimes people say they want to do keto, but they actually don't truly understand it. A ketogenic diet is legitimately tracking everything you eat. It's 80% fat and under 20 carbs a day.

You're going to do it for a long period of time until hopefully, your body makes ketones naturally. But not all people do the Strict Keto.

𝗖𝗮𝗿𝗯 𝗰𝗼𝗻𝘀𝗰𝗶𝗼𝘂𝘀𝗻𝗲𝘀𝘀 𝗵𝗲𝗹𝗽𝘀 𝗽𝗲𝗼𝗽𝗹𝗲 𝗯𝗲 𝗺𝗼𝗿𝗲 𝗺𝗶𝗻𝗱𝗳𝘂𝗹, 𝗮𝗻𝗱 𝗻𝗼𝘁 𝗯𝗲 𝘀𝗼 𝘀𝘁𝗿𝗶𝗰𝘁.

Not that strict is bad, you can totally do that. But being carb conscious makes people believe that they can do this without feeling like they've got to track everything. If you forgot to make your lunch and you're already out, it does not mean that you wrecked everything.

It does not mean that you can do whatever you want for the next three days, because you're frustrated with yourself.

Here's what carb conscious looks like. You get up in the morning and you either intermittently fast, or you can get bacon, eggs, and sausages in the air fryer. For lunch, take the buns off the burgers, the croutons off the salad, and put the dressing on the side.

Or you can pack your lunch and have hard-boiled eggs, meat sticks, or veggies and dip. You can grab a salad, low-carb wrap with some meat and cheese, egg salad, or tuna fish.

Carb consciousness means not snacking just because you're bored. If you need a snack, you can do some almonds, a pickle, or a cheese stick. Carb conscious is making the best decisions possible at the moment that you're at because you want to feel great.

3. Fasting

Fasting is incredible for you. We have some different fasts through our company too. We do a 60-hour reboot, which is basically 60 hours of not eating, plus you've got an incredible accountability group.

What is helping people's biological age?

I'm going to turn 40, but I want my body to be healthier than 40. I hope my biological age is like 30. Won't that be great? But I actually feel like I'm in better shape than I was when I was 20.

I feel like I'm in better shape than I was before I had kids because there are certain things that I put in place.

𝗣𝗲𝗼𝗽𝗹𝗲 𝗰𝗮𝗻 𝗿𝗲𝘃𝗲𝗿𝘀𝗲 𝘁𝗵𝗲𝗶𝗿 𝗯𝗶𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗮𝗴𝗲 𝗯𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗮𝗻𝗱 𝗯𝘆 𝗱𝗼𝗶𝗻𝗴 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘁𝗵𝗶𝗻𝗴𝘀 𝗶𝗻 𝘁𝗵𝗲𝗶𝗿 𝗳𝗼𝗼𝗱 𝗰𝗵𝗼𝗶𝗰𝗲𝘀.

We drink ketones, we sometimes do fasting, and we drink our water. We do some weightlifting and we move our bodies and get our steps in.

If you need recipes, go to ketomomsecrets.com and just click on recipes and you will have tons to help you. You can go to the Keto Mom Secrets on Instagram, or you can scroll through this page for the last seven years. You've got no shortage of recipes.

4. Protein

Keep it simple! Proteins, veggies, or add some avocado to it. Most people don't eat enough protein. That's something that I want to talk about. Most people aren't doing keto, they're carb-conscious, and they're not eating enough protein.

𝗪𝗼𝗺𝗲𝗻 𝘄𝗶𝗹𝗹 𝘀𝗲𝗲 𝘁𝗵𝗶𝘀 𝗶𝗻 𝘁𝗵𝗲𝗶𝗿 𝗵𝗮𝗶𝗿, 𝗻𝗮𝗶𝗹𝘀, 𝗼𝗿 𝘁𝗵𝗲𝗶𝗿 𝘀𝗸𝗶𝗻.

Protein is a must and your body will use it as energy.

So we've got drinking ketones, being carb conscious, intermittent fasting, or just fasting in general, and eating enough protein. Doctors said we need 20 to 30 grams of protein a meal. My goal is 100 grams of protein a day because I'm working on building muscle.

5. Power of Moving Your Body/ Weights and Steps

It's not just about weightlifting, this really got to me because I like to lift weights. I'm currently learning to love cardio too. It doesn't have to be crazy cardio, I do it in CrossFit. But it doesn't have to be crazy CrossFit, you could legitimately go to YouTube and you could have a couple of weights in your home. Just type in simple weightlifting at home, and you can do it all for free on YouTube.

𝗜 𝗴𝗼 𝘁𝗼 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗜 𝗹𝗼𝘃𝗲 𝗶𝘁.

I love the community, but I also need to make sure that I'm moving my body and not just weightlifting. So I wish I could say exactly the stats that Dr. Ryan gave with the number of people that just got 8 to 10,000 steps in, that's the goal, 8 to 10,000 steps. That will help with the longevity of your life, your heart, and your health.

So we've got drinking ketones, being carb conscious, intermittent fasting, eating your protein, moving your body, and weights and steps if you physically can.

6. Power of Stress and Sleep.

Renewing your mind by reading, meditating, and journaling. Your mindset is so important. What you think truly depicts how your day is going to be. Whether you go through the drive-thru, pack your lunch, or you're crabby and make poor choices. It can depict if you're happy because you decided to read a book, listen to a podcast, or actually say what you're grateful for.

Having an attitude of gratitude in the morning will shift your choices throughout the day.

If you're stressed, your body reacts in specific ways. It holds on to weight, and you just won't feel good. It can even make you sick. We had a girl that also came to speak at our event and how she worked so much that she stressed her body out and she got so sick.

We talked about meditating, journaling, going for a walk, self-care, getting your steps on, being mindful, and having some quiet time.

If you're stressed out, your hair is going to fall out, your body's going to react, and it's going to hold on to the fat. You're going to get sick and then sleep.

If you're not sleeping, then you might be scrolling through social media. My husband loves to wear blue blocker glasses. Do you read a book versus watching TV? Some of you sleep with your TV on, which is not good.

𝗧𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝘀𝗹𝗲𝗲𝗽 𝗯𝗲𝘁𝘁𝗲𝗿.

It's not about doing a crazy amount in a short amount of time. It's about implementing small steps consistently over time.

In that way, you can create a lifestyle of drinking your ketones, moving your body, being carb-conscious, and doing the best that you can. It all starts in your mind.

Making the best choices possible and plugging into the Keto mom community. I'm here to help you, just send me a message or you can find other people that are on the same journey you are. There are a lot of people online, and people all across the world that would love to be encouraged and held accountable.

I hope that's helpful. Don't overthink this, it's 1% better every day. Think about this every day get up. My choices either give me 1% better or 1% worse.

• I'm going to get up and read 1% better.

• I'm going to choose my attitude and be grateful.

• I'm going to make better choices for my food. I'm going to intermittent fast.

• I'm going to drink my ketones.

• I'm going to go for a walk.

• I'm choosing all those things.

𝗔𝗻𝗱 𝗴𝗿𝗮𝗱𝘂𝗮𝗹𝗹𝘆, 𝗯𝘆 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗼𝗳 𝘁𝗵𝗲 𝘆𝗲𝗮𝗿, 𝘆𝗼𝘂 𝘄𝗶𝗹𝗹 𝘀𝗲𝗲 𝗮 𝗴𝗿𝗲𝗮𝘁 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗶𝗻 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗯𝗲𝘁𝘁𝗲𝗿.

You won't see it overnight, not in a week, or in a month. Just like you don't see the donut add to your waistline in one week or two. Eventually, at the end of the year, you will get all those little 1% good or bad choices you've made.

Where do you want to be at the end of the year? Do you want to restart? It's not easy and it's going to take some discipline, it takes saying no, and it takes doing hard things.

Somebody asked me the other day if I loved CrossFit and I said, "I love to go to CrossFit because our girls love it. I wanted to be a supportive mom. I want to feel better, live longer, and be stronger".

Is it easy? Absolutely not! Every time I start a CrossFit workout, I get butterflies in my stomach because I know it's going to hurt. I have to tell myself, "I can do this". It's going to hurt for a little bit, but it doesn't kill me and it's great for me.

𝗧𝗵𝗲 𝗽𝗿𝗼𝗰𝗲𝘀𝘀 𝗶𝘀𝗻'𝘁 𝗲𝗮𝘀𝘆 𝗯𝘂𝘁 𝗶𝘁'𝘀 𝘀𝗶𝗺𝗽𝗹𝗲.

Drink your ketones, be carb conscious, be mindful, reach out if you need support, plug into the community, and drink your water. Get your steps in if you can, and do some simple weightlifting. That's to keep your muscles, because the older you get, the faster your muscle deteriorates.

I want to be the grandma that can pick up her grandkids, go for walks, push strollers, and not be hindered by my health.

I don't want my girls taking care of me. I want to be able to help them. I'm going to be the best version of myself.

Just try to make better choices every single day. I'm here to help, and I hope you have an incredible day. Thank you for tuning in and we will talk to you very soon. Bye, everybody!

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