My Love for Ketosis

Who over here knows what Ketosis is? Any one? …..


Well I for one know and love ketosis big time!! Not only becuase it was an early adaptation for me in my career but it has proven itself time and time again to be my secret weapon of awesomeness! So lets talk about what Ketosis is. Ketosis is a state the body reaches after certain mechainal happenings of the liver are set in motion. In short, ketosis is a process where the liver is starved of glucose through intermittent fasting, therefore, it gets a mini vacation. When the liver gets a vacation, magic happens. The liver eats up whatever it can find for energy and ends up burning that energy and turning it into ketones. Ketones more or less get you high on fabulous natural energy generated by your own body and in turn rapidly decreases inflammation. Ketosis is currently being used in clinical trials for epilepsy, it has been stated that a ketogenic state can actually decrease the amount of episodes, super awesome!


So by know I’m sure you’re wondering why I care so much about this. Well it not only helps most severe inflammatory disorders like arthritis, cancer, diabetes, but it also means you get to eat all of the fat you want! Yes all of the FAT!


A ketogenic state is not only obtained by starving the liver of glucose, it also can be reached by incresing fat and protein intake. No I’m not saying go out there and eat all of the fatty foods you want, you have to be very careful of the fats you choose. The guidelines are important to this style of eating to be a success. Fats should always be sourced properly  (grass fed, pasture raised, organic, non GMO). When foods are sourced properly then the nutritents are more available and you feel the full effects. You also want your omega 3’s to be higher than 6 & 9. Meaning foods high in 3 should be higher on the list, like coconut for example. Coconut foods have one of the highest bio-availabilities, making them more powerful. When 6 & 9 are higher we start to see the inflammation return.


SO does this mean I don’t eat any vegetables or fruits?! No way Jose’! I eat plenty of veggies, like tons, fruits are lower, yes, but like I said before we are trying to cut down on glucose producing foods. Plus, just in case you didn’t know the body is designed to produce its own glucose, we don’t actually need it in excess, unless our internal glycogen producers are all fineky. Like if you have blood sugar problems or regulation issues, then a little fruit is necessary. However, straight up processed sugar is never ever ever needed.


So how much FAT do I actually eat you ask?! A LOT!!! I cook all of my foods in either coconut oil, ghee, tallow, duck fat, lard, or avocado oil. I also mostly add coconut cream or avocado to everything. I don’t tolerate dairy all that well but since I used to be a professional cheese monger some days I will eat the fattiest cheese I can find for no good reason other than it tastes A-mazing! I eat bacon at least once a week, liver almost every day, I put fat in my cofee… You get the point lol!


Does a ketogenic diet work for everyone?! If you have a healthy galbladder then you can set sail on the FAT ship full mast! If you are missing your galbladder, however, you need to support that thing girlfriend! Galbladders are essential for digestion! If your doctor told you otherwise then, he/she is a big ass liar! You need bile to break down fats for proper assimilation. Ox bile is sold by many nutraceutical companies, find one you like and start taking it with each meal. If you have your galbladder and still feel that it’s too much fat, drink apple cider vinegar with meals, or eat beets. Beets have special enzymes to thin out bile, go figure!


Okay so now that I have exhausted all of the possibilities, have I told you that ketosis can also help you lose weight! I’m typically more concerned with overall health, but that is a nice side effect don’t you think?


okay let’s recap here for a second… Ketosis is awesome, it decreases inflammation, you eat tons of fat to acheive it, and you could lose weight in the process. Whoa!


Just incase you think I’m a crazy person or think thaty my recommendations are full of shit, just do the research, check it out. You’ll thank me later

The Best Fats to Eat and the best Fats to Cook with!

Not all fats are created equal. Many have different structures and can only be used for specific reasons. The craze currently is that people should eat as much fat as they can, this is partly true. The reason a high fat diet is promoted is to create a healthy environment within our system. What most don’t know is that we can actually create a very unhealthy environment inside our body if we chose the wrong kind of fat. Fats are separated by their bond structure, most are familiar with the word Omega. Omega’s are mostly seen in 3, 6, and 9. What we dont know is that not all Omega’s are the same. The numbers change how the fat is recognized in the body. What is commonly misunderstood is that 6 & 9 are just as good as 3. Well that couldn’t be further from the truth. If 3 is not in signifcant elevation to 6 & 9 then we actually can reach an inflammatory state. I know this is a lot of information and can tend to be very confusing, but lets make it easy, Omega 3 is the winner!


So what foods are higher in Omega 3 then?


Coconut, salmon, sardine/anchovy/cod, grass fed red meats, liver, egg yolks, grass fed dairy…. There is a good long list of foods high in Omega 3, you get the gist. The foods high in 6 & 9 are not bad foods by any means, they just need to be in moderation to the omega 3.


So now that we know the better foods to keep as our staple, lets talk about the right  fats to cook with.


Vegetable oils like canola, and soy should be in your trash, like right now! While your at it, toss the peanut, sesame, and grapeseed in there too. Olive can stay, but should be lightly heated. We call olive oil a finishing oil, for things like salad or homemade mayo. I know you might be thinking that I am crazy right about now, like your hippie radar is going off and I sound like a doomsday prepper. Well some of that is true, but mostly my reasoning behind this madness is science. Some fats can actually lose stability after a certain termperature is reached. Its called oxidation. Not to mention that some of those oils don’t naturally preserve well and could be rancid, ew. Oxidizing is something you never want happening to your fats. It makes them carcinogenic, we’re talking cancer here people. You can call it, inflammation in a bottle.


What fats are safe to cook with you ask? First let talk about what temperatures you are cooking with!


Here is a little guideline:


High heats- Avocado oil, Tallow, Coconut oil


Medium heats- Butter, Lard, Bacon fat, Ghee, Duck fat


Low heats- Olive oil, fish oils


Now that we know what fats to eat and to cook with we can focus more on elevating the right ones. I am a huge fan of coconut oil, if you don’t like the cocnut flavor, you can get refined coconut oil. Tallow makes everything taste better, so thats always a good choice. You can always make your own, or you can get it from that’s where we buy ours :)



Enjoy cooking and eating fat, just focus on the right ones for you!

How I lost 5 pounds in ONE week!

How I lost 5 pounds in one week

Every once in a while I allow myself to gain a little weight so that I don’t develop a completely restrictive lifestyle. This doesn’t mean that I ever go back to eating foods that are bad for my health, but I allow myself to indulge in simple pleasures. I have an amazing husband and group of girlfriends that never make me feel like anything has changed with my body and I give them the same amount of  love and support back. We are extremely body positive and loving, so we always tell each other that the other looks amazing regardless, and on the other hand, lift each other up to help reach personal goals.

Recently I allowed myself to gain 10 pounds. Yes this is not earth shattering, and my high weight is most people’s lowest weight. Honestly, it’s all about how I feel as an individual, not some one else’s opinion or standard I have to live up to. In the end it’s all about how comfortable you are and when you feel your healthiest. You could be at your lowest weight, but not feel healthy or vital. This is why when I set my mind on losing the weight I go all in and focus on every variant, because weight loss is not just about what to eat or not to.

My primary concern when focusing on reaching my weight goals are my adrenal glands. You have heard me talk about this again and again, and when it comes to stress, I mean business. I like to tell my patients that there are houses in the body. Each house represents a system. The endocrine system is a house of a very close family. Each room in the endocrine house is connected and if one is a mess, they are all going to be a mess. Its the process of influence. It seems trivial, but behavior inside the body and outside the body are very connected. So if your adrenals are exhausted you better believe that your metabolism is going to pay for it. So the more you stress, the harder it will be to lose weight. Even stressing about losing weight will be enough to keep you from your goals.

Not having trust that your body will get there is disruptive in so many ways. The brain is responsible for every major process in the human body, so emotion can be a very powerful thing. When I am trying to focus on my goals, I do just that. I focus on the hard work and let nothing stop me. I don’t succumb to cravings, I don’t waver based on others opinions. I don’t let anyone or anything convince me that I should stop for just a moment. I never let people guilt me into making decisions that derail my progress, because let’s be honest, that person is doing it for a reason. They need an excuse to do it.

Life is about choice and removing stress is easy. Focus on the things you chose not to stress about. Let the stressful things roll off your back, no excuses.

Next, I set a plan of action. Like, I will walk 5 miles a day, or I will do the eliptical for 45 min a day. Then I set hydration goals and sleep goals. I map out my meals and what time I will eat them. I set my life around this clock, because if I don’t, life will get in my way.

Movement is extremely important for the process. It doesn’t mean you have to kill yourself doing crossfit or run marathons, it just means you have to stay consistent. The body is a machine, and making your whole weight loss process about routine and clock work is going to guarantee result. Going to spin class twice will do nothing for you, the movement needs to be at least five times per week. NO exceptions.

Sleep and hydration are as equally important to the equation as the food is. Sleep is how the body repairs itself from the daily stress of life and hydration is how we detoxify any negative hormones or chemicals that have trapped in our fat tissue over time.

So how did I lose 5 pounds in one week?!

I slept at least 8 hours every night. When I woke up I went on a two hour walk that was up to 6 miles, taking my time, meditating on life and enjoying nature. I drank at least 96oz of water a day. I ate three large meals with less than 10 carbs each, most of them zero.

I relaxed when I needed to and was kind to myself during the whole process. I cut out alcohol said no to anyone who offered it, without feeling guilty or left out. I made sure to eat plenty of ferments so my digestion would stay on track. If your digestion isn’t working daily, the weight has nowhere to go.

I wore comfortable clothes to make myself feel good and stayed off the scale the entire week. Staying off the scale is a big deal, obsession breeds negativity, if you see a number you don’t like it will ruin your entire day. I didn’t deprive myself, if I wanted a treat, I made the keto version and felt satisfied.

I kept positive with everything I did and made sure to be kind to those around me. Having positive influences and people surrounding you makes it easier and worth it.  Over the course of the week my body started to change, my clothes began to fit again and it came off fairly quick. No I don’t have a super freak metabolism, I worked hard for it.

This same formula can work for anyone, its all about how hard you want to work, and how quickly you want to get there. The equation is easy, but being emotionally prepared for this type of dedication can take people years. It’s up to you.