Keto Mom here!
I actually had a lot of questions just on ketones. So what I'll do right now is I'm going to go through a couple of the Keto questions that you had on the diet, or just the lifestyle in general. And then tomorrow, I'll do all the other questions based on the product, and some other questions if you have more... Points to Ponder:
01:43 Flavor of the Day: Maui Punch
03:01 First Question: Do Artificial Sweeteners Affect Weight Loss?
04:02 Not every day, All-the-time Snack
05:04 2nd Question: Kid Food Ideas
05:31 Get The Junk Out of the House
05:53 Teach Your Kids Better Option
06:08 More Water, Less Pop, and Sugary Drinks
06:47 Choose Better Snacks at Home
07:33 Write Down Snack Options, Put it on your Refrigerator
08:00 For Meals, Keep it Simple and Basic
08:32 Help Your Kids Be Mindful and Be Aware
08:52 3rd Question: How To Stop Eating After Fasting
09:10 Tips to Minimize Eating
09:37 4th Question: Do I Need To Be Careful Under Ketosis?
10:03 Strict Keto Versus Low Carb
10:57 Everybody's Different
11:14 Strict Keto: Plenty Water & Electrolytes
12:05 5th Question: Is it bad to be in ketosis?
12:48 Benefits of Ketosis
12:55 6th Question: Hair Loss
13:16 The Ketogenic Bible by Dr. Jacob Wilson & Dr. Ryan Lowery
14:26 Hair Loss: Not Eating Enough Protein
15:03 7th Question: Egg Fast
15:51 8th Question: How to Stay on Track on the Weekends
16:33 Lack of Discipline
17:40 Better Food Choices
18:03 Get Back On Track
18:39 Benefits of Ketones
19:24 9th Question: How Do I Meal Prep
19:59 Plan Out Your Meals
20:14 10th Question: Building Muscle
Full Episode Transcript
Hey everybody! Welcome to the Keto Mom page. My name is Stephanie and we are going to dive into your three o'clock tasting and a Keto tip. Now, yesterday I promised I would be on at two o'clock, but I had to be adaptable with my time. So, if you listened to the morning mindset, I talked about being adaptable. I talked about A.Q., and yesterday we talked about E.Q. I asked all of you your questions, and I said I'll come on at two o'clock... You know what's so interesting is when you're focused on something, and when you have awareness. I was coaching on A.Q. which is adaptability, and today I have had to be very adaptable. It's like when somebody says, "Man, I've been praying for patience and praying for patience".
I always laugh when somebody says that to me. I'll say, "Oh, if you're praying for patience, you're going to have a lot of things that show up in your life that you're going to have to learn to be patient with, so you better stop". Jokingly, but for real...
Today was an adaptability day, my schedule really did not look like anything I had in my mind, and that's okay. I say all of that because you asked a ton of incredible questions yesterday.
I don't think I can get through all of them. We have our very last day of volleyball today, for this Fall season. Yesterday was the last day for our seventh-grader. Our freshmen is done today, so we have to leave in twenty minutes. I'm going to shoot with a handful of questions. and I'll come back tomorrow and finish the other questions... I am shaking up my Mom Fuel like I do every single afternoon. I'm shaking a Maui Punch... I actually had a lot of questions just on ketones. So what I'll do right now is I'm going to go through a couple of the Keto questions that you had on the diet and just the lifestyle in general.
And then tomorrow, I'll do all the other questions based on the product, and some other questions if you have more... So as you're tuning in, where are you tuning in from? How is your afternoon, we took the kids to the park for just a little bit to get some fresh air. Today is supposed to be our last 70-degree day, tomorrow it's going to be around 50 degrees. And like down into the 40s by the end of the weekend, and it's going to be cold. Alright! So I'm shaking up my Mom Fuel, and you're going to hear a lot more about it. For those who asked questions yesterday, it will all be about mainly ketones. Any other questions that you have as you're watching, post them below and I'll answer all those tomorrow. Shaking up my incredible Maui punch, which I love. It's so good. If you want to know why I drink this, make sure you tune in tomorrow. Otherwise, post five in the comments and we'll chat at the very end if I have some time. All right! Are you ready for the Q&A from yesterday?
Okay! The first question I saw was, "Do artificial sweeteners affect weight loss?". Aspartame would be considered an artificial sweetener. So the question I was phrased as "Do artificial sweeteners affect weight loss?"...
I would say, whether it's something like aspartame, Splenda, or even stevia, a lot of those artificial sweeteners are in keto snacks. Let me rephrase that, even the Keto artificial sweeteners, the low carb sugar replacements, Stevia or Erythritol... I'm guessing that's probably more of the question if those products affect fat loss? I'm going to say, if you're constantly snacking on stuff like this, like a Keto bar or low carb bar. This should not be an everyday, all-the-time snack. If you're eating like the Keto Doritos, Costco has a brand of chips that tastes like Doritos, but their low carb brand because they're made out of almond flour.
If you're eating a whole bunch of let's say Keto cereal in the morning, and then Keto crackers, or everything that is in a box and in a bag, then this will still affect your fat loss.
So it is important to eat your proteins, your salads, your veggies. If everything that you're eating is prepackaged, even if it has stevia and erythritol in it, even if it says keto and it doesn't raise your insulin, it's going to affect the way that your body loses fat. So yes, if you feel like you've reached a stall, make sure you're not eating a whole bunch of these Keto labeled things all the time. Does that make sense? If you have more questions, please ask them the questions below. And I'll come back and we'll have a second day tomorrow. All right! Next question, "Kid food ideas?"... So here's how we did it with our kids. I do not label food, as mom's food or dad's food. I don't say mom's on a diet, I don't say any of that. Our kids eat what we eat, and we basically make one meal for the most part. And so for those of you who are trying to get your kids to eat better, the first thing is to get some of the junk out of the house. You don't need it. There's plenty of birthday parties or places to get the treats.
Now, I would say start with simple things like, what are your kids drinking? Your kids don't have to be keto. You don't have to go, "Oh my kids are on the keto or the low carb diet". No! Your goal as a parent is to feed your kids better options and to teach them how to understand how their body is feeling.
If you can teach your kids to pay attention to that right now, then you're going to set them up for success in the future. So as far as your kids go, we always have water bottles all over our home. If you walk in our house, there's no shortage of cups, water bottles, or shaker bottles with water or sparkling water in them. We don't keep juice or pop or anything in the home. My kids can have water, ketones, or they can choose to drink sparkling water. That's what they get. So you can eliminate, or cut back on how much sugar they're drinking, and drink more water instead. Then the snacks that you have in your home. They don't need to be snacking and Debbie Snacks, that's what I used to eat all the time. They don't need ice cream every night before bed. They don't need fresh cookies after every dinner. I'm kind of joking but not really...
So if your kids are hungry, or in my case, if my kids are hungry at night... Like Annie, she's our youngest, and she'll often go "I want to snack". I'm like, "Go grab some nuts, some almonds, or a pickle"... She'd say "I don't want that". And then I'd say "That's your option, or go grab a cheese stick"... So you have to set precedence if you want your kids to eat better, or make better choices. Some things have to get out of your house. You can tell them, "Maybe every time we go to grandma's you get to have those things"... Make sure you've got better snack options. I used to physically write down what snacks they could have and put them on the refrigerator. I was like "If you're hungry, grab some almonds, a beef stick grabs, cheese stick, pickle, or a hard-boiled egg...
Today, compared to six years ago, there's different Keto and low-carb snacks. So just be aware, and make better choices. Your kids don't need to mindlessly eat all day long.
And as far as meals go, we eat very basically. We like to grill out, we have tacos, and most meals can be versatile. So if you're eating better and you don't care if they have the chips, then they have the chips, and you can have the low-carb wrap. Does that make sense? My kids are not on a diet, but we just try to help them eat better and pay attention.
Things like "Eat when you're hungry", "Are you snacking because you're bored?", or "If you really need a snack great! But if you don't, then why don't you drink some water and go play?"... So it's just helping them be mindful...
Okay! I'm going to do another one tomorrow, so just ask your questions below and I'll make sure to come back to them. I'm going to do all the Keto questions tomorrow unless I get to them by the end of later today. Okay! Somebody asked "How do I stop eating after I'm done fasting? I'm so hungry"... I want to make sure I answer all of the questions. So I would say, oftentimes people go, "I just need to stop"... We've talked about portions before, or dish up less food. Grab one snack, measure out your almonds, just be aware of it, and use smaller plates. How do you stop eating? You don't go and get seconds. Part of it has to do with discipline, you don't have to have a secret for everything.
You have to draw a line in the sand and go "I'm not going to have any more food", "I'm not hungry", "I've got bigger goals", "I've got a big enough 'Why', and "I am going to make the habits different"... All right! The next one, "Do I have to be careful when I'm putting my body into ketosis?"... Here's what I want you to know. The ketogenic diet started for medical reasons. If you don't know the story behind it, you can go Google it. You can understand where the ketogenic diet started, and then they realized that ketones actually help with so many different things.
When you're doing a keto diet, it means 80% Fat and 5% carbs. So basically under 20 carbs a day, you're a very strict Keto. You're not going to have any of these, Keto-labeled things. You're strictly monitoring your food, your ketones, and you're only drinking water...
A low-carb diet is not a keto diet. A lazy, dirty keto, or however you want to say it, isn't a true strict ketogenic diet. It's done for a specific reason. There are a lot of people that go, "I'm keto", but they're actually not. "Hey, my body is in ketosis", but it actually isn't. Or "Hey, my doctor told me it's bad to do the keto diet"... I'll say, "Let me know if you actually track your ketones, and you're in ketosis for longer than a couple of days"...
When you're doing the diet, everybody's different. Some people can get their bodies to make ketones quickly, some people cannot. So is it dangerous? Not, if it's done properly...
The actual keto diet needs to make sure that you are drinking plenty of water. And then the follow-up was, "Well, I have leg cramps at night, or Charley horses"... When you're actually doing the diet, you need to make sure that you are drinking plenty of water, and electrolytes. If you're getting Charley horses, lightheaded, or you just feel off, then you need electrolytes. Your body's actually flushing all of your electrolytes out when it's in ketosis. So oftentimes, I'll have like a little electrolyte packet, and people are asking, "Why are you drinking those?"... Because I don't want to get Charley horses, especially when traveling.
But if you're low carb, lazy keto, dirty, keto, or all of that, then it's fine. It's completely fine. You're still going to see fat loss from that. You're making better choices. Pickle juice, it's a great electrolyte... "Is it bad to be in ketosis?" No! I drink ketones every day, I've got ketones in my system every day. These are water-soluble, so if my body doesn't use them, it gets rid of them. If my body's making ketones, that's even better. But sometimes I'm low carb, and I actually eat too much protein. So if my body's not making its own ketones, I'm fine. But if it is, most likely I will need electrolytes and plenty of water. I hope that answers your question.
So ketosis isn't bad, it's actually incredible. It helps with your energy, and it helps with your mindset. Your brain prefers ketones, it helps with clarity, fat loss, focus, and so many benefits. That's why I drink them. Your body can make them, or you can drink them, it's both.
Alright! The next question was "Hair Loss"... I am not a doctor, I am not a nutritionist by paper, or I did not go to school for this. I've been studying it, and we've got the opportunity to sit with other doctors and scientists, over the last six and a half years. So I listened, I studied, I read and I learned. Here's a really great book, "The Ketogenic Bible".
As some of you want to learn some more, this answers a lot of medical questions. I cannot answer medical questions. And even some of these you might be going "How does she know that?". I've just heard them say it, I've heard from Dr. Ryan Lowery and Dr. Jacob Wilson, who wrote this book. They actually also formulated and created my Mom Fuel. I've gotten to meet them with my husband, we went to dinner with them. And we were able to ask questions, I got to do an interview with them. They are incredible and very knowledgeable. I learned from them and I get to teach you what I learned.
But I will not answer medical questions because I'm not a doctor. So if you want a really great resource, this is an incredible resource. Not only do they have great recipes, but they actually talk to you about so many different things, like Ketones. It's a great, great book. You can grab it on Amazon, Barnes, and Noble, or probably at any bookstore. I'm sure they would have it... So going back, I actually got a lot of questions about hair loss. Here's the deal, again I'm not a doctor, so what I learned from Dr. Ryan was that a lot of women may experience hair loss because they're not eating enough protein. And when you're doing a keto diet, you're not eating as much protein. That's why I actually eat a lot of protein, and I prefer to eat protein. My body might not be making ketones, but I'm drinking them and I feel great. So as a woman, you might have to talk to your doctor to get your hormones checked. Try increasing your protein intake and see if that helps...
All right! Next question, "Have I ever done an egg fast?" I received some questions like "Can I do an egg fast?"... You can! You can for sure go Google it. I don't. I've never done an egg fast, but I think it's a three-day eat-eggs-only for every single meal. That does not sound fun to me, but I do have a different fast or a reboot that I have done many times. It's called the 60 Hr Keto Reboot, this one...
And so has anybody here done an egg fast? Did you like it? I feel like most of the time when somebody says I've done an egg fast before, now hates eggs. I feel like you're just asking to not like eggs, and I don't want to not like them. So if you want to go for it, I've seen lots of people that have done it. There's lots of information about it, you can go look it up. But no, I've never done it. And I don't want to do it, because it does not sound fun to me. Okay! Next question, "How do I stay on track on the weekends?" Good question! It just depends on your goals. What do you mean on track? Like you do not ever want to have a cheat day or a cheat meal? I would say it depends if you're cooking, or going out. It's having an awareness of what you're eating.
If you're at a party, usually they have a veggie tray, and there's a salad. I don't think it really comes down to not having the right choices. Because at every restaurant that you go to when people are hosting you, they have some type of healthy option, or you're making it in your home. So it really isn't the lack of a healthier option. It is the lack of discipline and wanting to eat the sugar. I am guilty of it, all of us are guilty of it. When you go to the birthday party and you want to have the cake. I get it. So just know, one decision, because it's all decisions. You could say a good decision or a bad decision. You could say a decision or a choice that helps me on my journey versus one that hinders me on my journey.
Every choice is just is a choice. It's not that you don't have an option to choose better on the weekends, but I feel during the week, you might feel more structured. You're either at home working, you're at the office working. You've got options like "I'll pack my lunch, or I go out", "I take the buns off the burger", "I do all of these things, and I do really great until Friday night"...
Then the weekend comes same choices. If you go on a date, you can get a salad and a protein. If you go to a birthday party, eat the salad and don't eat the bun on the burger. Don't be snacking, don't go through the drive-thru every Saturday to get the doughnuts...
It's the same choice, but you have to be more aware of it. And if you make a choice that doesn't align with your goals, then you just have to get back on track. Don't fall out of control, "I made a bad choice, so I'm just going to do it for the rest of the weekend because I already screwed up on Friday night"...
So then Saturday comes and you're like "I already screwed up, it's just the weekend"... What happens after that one bad choice? You should get back on track, then it becomes a lifestyle... But one choice turns into the weekend, then to a week, then to a month, then to a year, and then you're back around the circle. You're back up to thirty more pounds, and then you've got to get back on track. That's why ketones are great because this isn't a magic pill. Let's say that I had pizza last night, today I would still get up. I would still do my workout, drink my water, and still do the things I always do. I would still drink my ketones because this is going to help with my craving control. My body's probably going "Oh, you ate pizza, you ate a whole bunch of grease"...
So either I'm going to feel like garbage, or maybe I'm going to kickstart something in my body where I might want more greasy food. But I'm going to have my cravings under control. I'm going to feel great, and I'm going to keep going.
It's a mindset. It's a choice, whether it's a weekday or weekend. All right! Let's do one more and then I'm going to have to get going. I'll come back tomorrow and answer more questions. "How do I meal prep?"... I talk about this usually on Sundays. You pick a day of the week, and what works for you. It doesn't have to be on Sunday.
I just picked Sunday because it's usually the day that works for us. So go through your refrigerator, check what you have. Take inventory, sit down, and check what meals do you want for that week. Go to the grocery store, come home, and prep the meat and the meals that you need. So if you like to have all of the meat already cooked up for your five days going to work, and you want it in containers, then do it. Pick the day that works for you.
All you have to do is set aside a little bit of time.
Plan out your meals, go to the grocery store, come home, put it in your refrigerator, bring it to work, prep the food so that you're ready to go. That's it! You just have to take a little bit of mindful time to plan and prepare...
Okay! I think we have time for one more. Last Question "Building muscle". "How do you build muscle?"... I wish I could tell you exactly how you build muscle. I'll tell you what I've been taught because I actually have asked about this. In the past, I sent Dr. Ryan many messages, and I said "I want to build some muscle", "I'm ready to get super strong". He works with a lot of athletes, and he talks about cyclical keto and all the different types of keto. What he has said to me in the past is most people that truly want to build muscle need to eat more protein. So for those who are asking, you need to eat more food, and things have to be tracked a certain way. I don't track my food anymore, I know what's going to make me feel like garbage, what I can eat, and what I shouldn't eat.
But in order to truly build muscles, how I understand it is you have to be eating a lot of food. It's not just lifting my ten-pound baby weights, I still lift baby weights. It's going to be pushing yourself in the gym and moving up on the weights. I don't love to sweat. I know that sounds weird.
Do I love to lift weights? Yes, but I really hate to sweat, which is such a problem. I don't push myself enough in the gym to gain the muscle that I want. I don't eat enough of the right foods to gain the muscle that I want. I eat more protein, I know it's great for athletes. Do I think of myself as an athlete? I think of myself as a mom athlete. I like to work out, and in my head someday I'm going to have really incredible arms when I decide to do the work. I don't know if I'll ever do the work, but in my head I see them. I'm visualizing them, and we'll see what happens...
So here's what I know, you need to eat more food if your goal is to build or put on some serious muscle... Okay, so a lot of the questions that I had were based on tracking ketones. I know I missed a lot of questions, so I'll make sure to go back to them tomorrow. I'll write some more questions down. If you have any keto questions that I did not cover, ask them below. I also have seven more that I did not cover.
But I do have to get going because we have to drive for an hour and fifteen minutes to get to our very last volleyball game. So we have to hit the road. I hope this was somewhat helpful. If you have any more questions, please reach out, ask away, and send me a private message. If you're looking for recipes, somebody asked where to find some recipes? We always share recipes on the page or go to ketomomsecrets.com. There are a lot of recipes there, you can check that out. And somebody asked about the reboot, we will end tomorrow. So a good meal to end your reboot tomorrow is you're going to drink your protein. Which I'm going to talk about tomorrow, I got a lot of questions about what this protein is. But you can have something simple like sausage, eggs, a little bit of avocado, or an omelet. You're going to find after fasting for 60 hours, you're not going to be able to eat nearly as much. You'll get full faster, so drink your water, your protein, and then I usually would have eggs or sausage, something super simple.
For those who are doing the reboot, you're almost done, we're done tomorrow. If you want to know more about the reboot, post "reboot" in the comments. We have a 24 and a 60 HR reboot that we can chat about. It's really great! I will come back tomorrow, I'm not going to say what time because I'm very adaptable. I'm working on my A.Q. and I'm helping you work on your A.Q. too by not always being on at the exact time. I really am hoping to help you be adaptable, or that's just me covering up for my being late. Okay! I hope you guys have an incredible day. I'm going to drink my incredible Mom Fuel, and if you want to know more, post five in the comments and we're going to chat. Otherwise, I will see you tomorrow. Thank you for tuning in, your presence matters. I love it when you ask questions. It gives me things to talk about and I love seeing all of your names come up because a lot of you are super consistent. I feel like I should know you like you're my friends. I hope that you're not offended by that. So have a great day, and we'll talk to you soon.
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