Updated: Mar 11
𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝗸𝗲𝘁𝗼𝗻𝗲𝘀, 𝗮𝗻𝗱 𝘄𝗵𝘆 𝘀𝗵𝗼𝘂𝗹𝗱 𝗜 𝗱𝗿𝗶𝗻𝗸 𝘁𝗵𝗲𝗺? 𝗪𝗲'𝗿𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝘁𝗮𝗹𝗸 𝗮𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 "𝗖𝗼𝗿𝗲 𝟰 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲". 𝗜𝗳 𝘆𝗼𝘂'𝗿𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗰𝗼𝗺𝗺𝗶𝘁𝘁𝗲𝗱 𝘁𝗼 𝗱𝗼𝗶𝗻𝗴 𝘁𝗵𝗲 𝗖𝗢𝗥𝗘 𝟰 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲, 𝗼𝗿 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗸𝗻𝗼𝘄 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝗶𝘁, 𝗽𝗼𝘀𝘁 "𝗖𝗢𝗥𝗘 𝟰" 𝗯𝗲𝗹𝗼𝘄, 𝘀𝗼 𝗜 𝗰𝗮𝗻 𝗰𝗵𝗮𝘁 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂.
Full Episode Transcript:
Hey everybody! Welcome to the Keto mom page. My name is Stephanie and we are going to dive into how to start low carb or Keto. What are ketones, and why should I drink them? We're going to talk about the "Core 4 Challenge". As you're tuning in, where are you tuning in from? And who doesnt love a new year? Me! I love it. I love a new week, a new month, a new year. There's just something about "New"... Okay! We're going to dive in, and get started. There's a lot to cover, and I want to hopefully help you, not make it seem easy, but simple.
So, are you ready? Where are you tuning in from? I would love to know!... What is one goal that you're excited to start or achieve for this year?... If you don't know how to set goals, and you haven't watched the live video this entire month, we went through a book called "Goals". I gave you some very specific action steps. We talked about why we set goals, and how to do it.
Go scroll back through the page, and watch all of last month's slides about setting goals. Super important!... Okay! Number one, how do we get started? I just want you to have a very specific understanding. First, what do you want to achieve with your health? Are you wanting fat loss, strength gain, or do you just want to feel good? If you want fat loss, make sure that you write it down, "I want to lose seventy pounds this year!". We're going to talk about awareness, perspective and reality. I want you to go into this new year thinking, "I have a year of growth, and a year of committing to myself". Plus the other goals that you want, "I am doing this for myself this year!"...
Because when you have that mindset, you set yourself up for success. When you have these baby steps, you will not get frustrated after two weeks, or the first month and then just quit like everybody else. No more! That's not going to be you... "Are you committed?", that should be number one. Number two, I want you to think about what most people say, "I'm going to do keto", but they don't really know what that is.
So just have an awareness that a true keto diet isn't for fat loss, but it was used for medical reasons. They realized, when your body makes ketones, it actually fuels your brain. It helps with your appetite control, and it's a clean fuel source. Whether your body's making them, or you're drinking them... I'll talk about this in a second, but I want you to know that a strict ketogenic diet is eighty percent (80%) Fat, fifteen percent (15%) protein, and five percent (5%) carbs. If you're doing a Keto diet, that means you're eating mostly fat, and very little carbs, because the fat keeps you fuller longer...
If you decide you're going to do a low carb, lazy, dirty keto, or like I'm-tracking-everything-I-eat keto. Then you cannot eat eighty percent (80%) fat and eat low carb. A low carb lifestyle would be like fifty, sixty, or seventy percent carbs or under. It would be like taking the buns off the burger, croutons off the salad, or grabbing a lettuce wrap.
A low carb, lazy keto, would be like "I'm going to have bacon, eggs, sausages for breakfast, or do intermittent fasting", "I'm going to take the buns off the burgers, croutons off the salad", "Eat proteins and veggies for lunch, and I'm going to do the same for dinner", "I'm going to drink my water, move my body, but I'm not going to over analyze", "I'm not going to track everything that I eat, because I want to be able to create a lifestyle"... Which I think is great!... But if in your head, you feel like, "Everybody told me that I could eat bacon, butter and fat bombs", "If it's keto I can eat it, if it's fat then we're all supposed to eat good fats"...
There is one key point I need you to hear, the reason people might be gaining weight on Keto is because they think they're doing keto, but they're actually not. Instead they're doing low carb, lazy keto, or dirty keto. I don't even like saying either of those, I prefer either "Keto" or "Low carb". It's okay if you say it though...
So! You can't do low carb and eat all of the fat that you want. Because anything that you eat has calories. For Keto and low carb, you aren't necessarily counting calories, but you can overeat good food. This is still a process of, "Am I hungry?", or "How much does my body need"... Most people overeat good food. Number one, "Why do you want this?". You need to be specific and write it down. Number two, you need to have an awareness of what you're going to do. If you're going to do strict Keto, get yourself a tracker like My Fitness Pal, or carb counter. I can't do it for you! Go enter all of your information, like your height, weight, activity level, gender and all of those things. It's going to say, "Hey, here's your suggested outline of what you should be eating"...
If you're doing strict Keto you're going to plug in all your food every day. It's going to tell you if you did great, or it's going to show you where you need to improve. If you need more protein, less fat, more fat or less carbs. It'll give you a little pie chart, and you can work on it that way. If you're going to do low carb, here's the key.
You should memorize this, put it on your refrigerator, your steering wheel, any place that you eat food, in your snack cupboard. You should put this one saying everywhere, "Am I hungry?".
Write it on a post-it note, I know it sounds funny, but just put it everywhere. Oftentimes, we can eat almonds, cheese sticks, beef sticks, hard boiled eggs, all of these snacks, and you can still overeat. If you're not hungry, just because it says "Keto" on the label, does not mean you need to eat it. As we're diving into this lifestyle, I want you to have an awareness of your body. "Am I hungry?, "Am I bored?", "Am I thirsty?", "I need some water".
My kids are homeschooled, I have four daughters and I work from home. We can easily be in the kitchen, and I find my kids there often. I'd be like, "You just ate! Are you hungry?". If no, then I'd tell them to go drink some water, and then give it fifteen minutes. If they're still hungry, they can let me know... It's really just an awareness as you're starting this lifestyle. You need to pay attention to your body because it's actually going to tell you. Even with food, if you get an upset stomach clearly something you ate is affecting you... When we first started this Keto lifestyle, I ate a ton of heavy whipping cream and cream cheese. Which you technically can, when you're on Keto.
Most women overdo dairy, which can cause you to feel inflamed, bloated and it might even hold some weight. I kept asking like, "I didn't eat any carbs and sugar, so what is causing me to feel like garbage?"... As soon as I took away that heavy cream, the fat bombs, and I stopped using as much cream cheese, I realized I was eating way too much of it. Keto and low carb is not bacon, butter, cheese and it's not all you can eat whenever you want.
An awareness of what you're eating, using an a app is great but if you don't want that, then here's what we're going to do. When you're getting started, I want you to just be aware of, "What are you drinking?" or "What is in your shaker bottle?". You should always have water, you need about half your body weight in ounces of water.
It should be your weight, cut it in half, and that's how many ounces you should be drinking. Don't mess up good for perfect!... Look at all the other things like, "Are you drinking a gallon of milk?". Which used to be me by the way, and I'm not going to get into the argument of having milk in your bones. You can go do your own research, there's actually sugar in most milk. I drink unsweetened Almond milk sometimes in shakes, but not a lot... "What are you drinking?" Juice? Even one hundred percent (100%) juice is not good for you and your children. You have milk, juice, and pop...
What can you eliminate, and what can you drink more of? You can have water, tea is good, or you can have coffee but just take the sugar out and find a better replacement to put in your coffee. You can drink sparkling water or Lacroix water, those are fine. Let's find some better options okay? Next, I want you to decide are you doing strict keto or low carb? Are you going to track your food or not? You need to know what you're doing and not just, "I'm going to go on a whim every day", "I'm going to eat healthy". "No, I'm eating healthy"... But what does that mean to you? You need to be specific so you know where to go... Alright! We're going to start with your water, we already talked about tracking, and keto versus low carb. When we first started, I just took every single meal, like what are good options for breakfast?
I can do intermittent fast, which is very simple. You stop eating after dinner, you go to the next day, and you don't eat until lunch. It's fourteen to sixteen hours apart. It rests and resets your body, you can drink your coffee, water, and your ketones during your fast and it won't break your fast.
So you can intermittent fast or eat breakfast. If I'm going to eat breakfast, what are my options? Bacon, eggs and sausage. I throw sausage every morning in the airfryer, we don't always have eggs, but my girls usually just grab a couple sausages and off they go. You can go to ketomomsecrets.com, it has a lot of recipes.
You can play around with different keto muffins and different egg cups that you can pre-make for the week... For lunch, if you go to the office, are you bringing your meal? If you're going out to eat, are you going to take the buns off the burgers, the croutons off the salad or grab a lettuce wrap? For dinner, we just stopped making pasta and potatoes. We made more veggies, salads and meats. If you do that, that's a great starting point. Get the sugar out of your house!... I have people sending a lot of messages saying, "I need to get started!". I tell them to go through their pantry or cupboard. I know you feel like your kids need those treats, that's fine. But whenever you find yourself wanting to eat something because you're emotional, you're bored, or you're sitting down to watch a movie...
For example, I love chips and dip. For me, if I know I can't say no to something, then that has to be out of the house. For you, it might be oreos or ice cream, you can keep the things that you want your family to have. But if you're being focused right now, get rid of those things that you are going to go and grab...
I'll give you an example for women, when it's the time of the month, we use that excuse a lot. There was a time I remember when I was emotional, I was cranky and I didn't even care. I said "I'm going to find all of the chocolate in the cupboard, and I'm just going to eat whatever I want". I remember walking into the kitchen, and I couldn't find one thing that was appetizing to me. I was like, "This is so great, I didn't even keep anything that I wanted in here"... This is what I tell people to do. Now I'm emotional, I want to grab something but I can't. I'm definitely not getting in my car to go drive to the grocery store in town to get it. I have to go do something else to stop being so emotional. Our emotions often control our eating habits.
All of this has to do with awareness, "What's around me?", "What do I have to get rid of?", "What do I have to implement?", "What tools do I need to feel like I'm going to be successful?"... For me, I need an air fryer, I love specific water bottles, I love to drink with a straw, I love the short water bottles and I need ketones. I also need Costco sausages, it's great for breakfast or lunch.
There are things that I have in my refrigerator or on my counters, that make me feel more successful. Think about what would help you on your journey and get those in the next twenty four to forty eight hours. You can start this next year if you feel like you're equipped to do this...
We have the phrase, "Am I hungry?", and being aware of the foods that you're eating. If you're not doing strict keto diet, that's fine! But don't overeat fat, you can add it into your food but you don't need to eat eighty percent (80%) of it right now. Don't make the excuse of, if it's keto you can eat it. You're going to eat when you're hungry not when you're bored and emotional... Alright! How I started six and a half years ago, was not with the diet. But my husband did, we have four girls, and I remember saying, "This is overwhelming". My husband was weighing his food, measuring everything and putting it into a tracker. While I was just wrangling four little babies, and I felt it was difficult. So he got me these little packets of ketones, and it's a tool for me and not a magic pill. Your body can make ketones, or you can drink them.
We have something starting called "The CORE 4 challenge". If your goal is fat loss and you have a lot of fat to lose, why would you not go, "Okay, I'm going to do this!", "I need accountability or a community"... I can help you, that's what the Keto mom community is for. You can win prizes if you just stick to your goals and have the determination to do it.
We have something called the Core 4 challenge. It's going to be incredible, and anybody can do it. I also need to make sure that you're part of my customer group. Every single quarter or every eight weeks or so, we're going to have a male and a female get the chance to win ten thousand dollars ($10,000). Second place is five thousand dollars ($5000), and Third place is two thousand dollars ($2000). That's for you going after your goals. You could also win shaker bottles, journals, and lots of random different gifts if you choose to participate.
This is part of the CORE 4, drinking ketones. For the CORE 4 challenge, this is what's required. Fueling your body properly, drinking ketones, and feeding your body with a low carb keto lifestyle. That's up to you, we will have keto meals rolling out soon, so stay tuned... But if you don't know how to cook, you're all by yourself, or you're too busy. Our company has our very own ketofied, low carb meals that you can order and be delivered to you fresh from the farm. It's super awesome and it's coming soon.
So that is an option, but it doesn't have to be that way, you can just do ketones. Let's talk about Ketones. It's focusing on fueling your body, drinking ketones, moving your body or whatever that means to you. You don't have to go to the gym for an hour and a half or two hours. Moving could be going for a walk, it could be a fifteen to twenty minutes workout. It's just being mindful and moving your body. We have a cool app called "PRUVIT every day". It allows you to check off your list, like "I drink my ketones", "Here's what I ate". It's a little check list that keeps you on track and It's a free app, so everybody can use it...
Going back, this is what the challenge is. If you're going to be committed on doing the CORE 4 challenge, or you want to know more about it, post "CORE 4" below, so I can chat with you.
You can post it on social media if you want. There's a hashtag, PRUVIT is going to be doing fun things with that. The app is called PRUVIT every day. I'll send it to you if you post "CORE 4" below. I'll get you all set up, and you're going to complete the CORE 4 steps. This is the kicker, all you need to do is do it at least four days a week, for four weeks. And then at the end of February 28 or right before that, you're going to submit a little document that has your measurements, a picture, the things you did, and then you're going to submit it. Every single person that submits an entry will win something. You can win a shaker bottle, a journal, or random gifts. You'll get something in the mail.
And then the first winner out of everybody in that first round by February 28, there will be a male and a female winner who will win ten thousand dollars ($10,000). It's going to be based on inches lost, fat loss, and making sure you did the things that you checked off the boxes. The second place winner is five thousand dollars ($5,000), and third place winner is two thousand dollars ($2000).
And we're going to do that all year long. If your goal is fat loss, why would you not do this now?. It does require ketones and everything else is up to you. The food, I will help you, with that. The movement, I will give you some ideas. I'll get you plugged into the app and you can use the app to guide you...
Okay! "Why would I drink ketones?", "If you don't have ketones, why would I drink them?". I've been drinking them for six and a half years. This is a tool, you just put in water, you shake it up, you drink it, and you're in ketosis in under an hour. You know that your body can make ketones and you can drink them. The benefits are energy, focus, fat loss, better mood and better sleep. These are the only bioidentical, matching what your body creates. There is a cheaper version yet they don't match what your body creates. Like cheap vitamins and good vitamins that your body uses...These are the only naturally fermented ketones that match what your body makes and when you take them in, your body goes, "I love ketones!".
They go into your brain and they turn your brain on. They go into your muscles, they help with muscle growth and repair. They go to your digestive system, they help you with your energy and your appetite control. I haven't tried napping in six years, and I joke about it but it's for real.
I was an avid nap taker and I was an exhausted mom. I told my husband yesterday, "I think sometimes I teeter around and it's okay, not everybody needs them". But I have come to the conclusion, after six years, "No! Everybody needs them". They're just incredible. And there's a promo, it's a good, better and best kits. We have the Ten Day Challenge, which is a pack of twenty five different flavors, and there's electrolytes that come with it. If you're doing low carb or keto, electrolytes are great because your body's flushing them out. Alright, there's a good option and a better options. There are two of the challenge kits, which are ketones and electrolytes. If you want to fast next month, we've got a reboot kit. Which is The 60 hour keto reboot that we do every month. It comes with the electrolytes, ketones, a twenty four and sixty hour fast...
If you posted "CORE 4" below, I'm going to chat with you about your goals. I'm going to ask if you have ketones? If not, then check this out, and watch some videos. Where do you want to get started? All you have to do is post "CORE 4" and I'm going to chat with you. Maybe you just want to start with a trial pack, I also have trial packs. There are so many ways that you can start, and it doesn't take sixty days to feel the effect.
I was on the phone last night with a girl and she said "Stephanie, I drank the product and within fifteen to twenty minutes, I could feel it hit my system. I already felt like the clarity of mind, and I felt like I had a pep in my step"...
The ketones are a fuel source, it is energy and it is incredible. I'll send you my link, just post "CORE 4" in the comments. As soon as I hang up, I'll message all of you. I'm going to send you some visuals, walk you through how to do it, and get you into my customer group. You can message me every day and tell me what you're eating, and ask questions. I just want you to understand what it is and then choose how you want to get started. We talked about how to get started on keto or low carb.
You don't pay any money to do the CORE 4 challenge, you're going to just drink ketones. Later on if you want the Keto foods, you can choose to do that. But right now you're going to drink the product and join into the community, and eat low carb, keto. You don't even have to be eating keto to drink the product, most people are low carb, vegan and whole thirty.
I was actually talking to another keto coach the other day and she was like, "You want to know how I tell people to eat? Get out all the processed crap and start eating whole food". There are people that just need to realize like a carrot is a carrot. Is it a higher carb, starchy vegetable? Yes. But is it better than a Snickers bar? One hundred percent! I don't want you to get overwhelmed with the food. Before you eat, ask yourself, "Is this my best option?", "Could I make it better?", "What am I drinking?", "Am I drinking my water?", "Am I plugging into the community?" and "Am I asking for accountability?". The CORE 4 challenge cost nothing except for if you want to try ketones.
There are different ways to try them, I'll message you about that... Once you love the product and you would love to drink free ketones, that's a part of this. lf you're sharing on Facebook or Instagram, the company wants to show you how simple it can be for you to earn free ketones. It's just a matter of taking a picture, posting it on social media with this hashtag.
Which you can win prizes that way and for them to go, "Hey guys! Did you know two friends want to join you?", "Hey, your friends are actually interested in what you're doing", "Hey, let me help you explain it"... By that, they can get some ketones from you, and you can drink free ketones. The last thing I want to say about all of this is, no matter where you start, strict, or not as strict, everything revolves around your mindset.
Every morning, I do a live video and we go over a book. I give you something to think about, and it's super important. Because if your mindset is not ready for you to be committed, to start and finish, and to believe in yourself, the likelihood of you achieving your goals is unlikely. I would love for you to tune in during the mornings, ask questions or just listen and get your mindset right.
Listen to a podcast, listen to a book, do something in the morning to start off your day, and to better yourself. What I love about this company and our community is our goal, our mission is making people better. "What is your better?", "What do you want?", it's all about mindsets. Ther are different tools you can use to help you on that journey and I'm excited to help you... I'd love for you to press the share button so that other people can join us. Message me with your questions, I'll get back with all of you very soon. I look forward to starting the CORE 4 challenge with you this January. If you do not have ketones, you're going to want to grab some soon so that you can get started. I hope you have a great day!.
If you have medical questions, post them below and I'll send you a message about that as well.
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