Episodes

  • 01:05:26

    Your Non-Toxic Living Questions Answered! Cleaning, Beauty, and Cooking Products, + Toxic People -- #109

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    Have you been stressing about toxins? In this episode of the Keto Hot Seat, we talk all about toxins and answer all your questions about toxicity. Find out how you can create non-toxic environments and how to deal with toxic people.

    Topics Discussed in this Episode:

    The most common toxins and chemicals that are found in the products that we use. Which products are the most important to switch first Affordable natural care products The best products for non-toxic cooking and food storage To stress or not to stress about the toxicity of everything The best way to remove mold from your house The use of plastic The natural way to get rid of mosquitoes Good brands for dish and laundry soap How to create non-toxic environments How to deal with toxic culture and toxic people

    Key Takeaways:

    The most common toxins found in the products we use:

    Parabens are widely used as preservatives in cosmetics and may disrupt the endocrine system and cause reproductive and developmental disorders. Phthalates damage the male reproductive system and have been linked to an increased risk of breast cancer, early breast development in girls, and reproductive birth defects in both males and females. Fragrance indicates a chemical mixture that may contain phthalates. Triclosan affects thyroid function and the proper functioning of reproductive hormones. Vitamin A compounds (retinyl palmitate, retinyl acetate, and retinol) are not safe for use on skin. Studies show that when these compounds are applied to sun-exposed skin, they can increase skin sensitivity, and sunlight breaks down vitamin A to produce toxic free radicals that can damage DNA. Sodium laureth sulfate (SLS), an additive that allows cleaning products to foam, has been linked to cancer, neurotoxicity, organ toxicity, skin irritation, and endocrine disruption. Synthetic colors are suspected to be human carcinogens, skin irritants, and are linked to ADHD in children. Sunscreen chemicals are endocrine disruptors and are believed to be easily absorbed into the body. They may also cause cellular damage and cancer.

    Your skin is the largest, most absorbent organ you have, so you really have to think about what you’re applying on your skin.

    Even though something may be non-toxic or natural or good for you, it doesn’t mean your body is going to like it. Especially things with essential oils. Essential oils can be very irritating to the skin.

    Head to my blog post on this topic to get a list of my favorite brands and products for affordable non-toxic skincare!

    Action Steps:

    Clean up your food. Choose organic and stay away from processed foods. Invest in a really good water filter or water purifier. Go through everything in your bathroom and check the labels. Have more care and concern about the ingredients of the stuff that touch your skin on a daily basis. Consider what you use in your laundry, as well as your cleaning products. Clean up your life. Get rid of the toxic people. Try making your own natural personal care products. Be wary of non-stick cookware items. Make your own natural cleaning products Washing raw meat off cutting boards and knives. How you can create non-toxic environments

    IMPORTANT ANNOUNCEMENTS

    Hop on over to my website and get three different opportunities to get the keto guide that suits you best. Whether you’re new to keto, you’re in the middle of trying to get keto, or you’re beyond keto, I’ve got something special prepared for whichever stage you’re at in your keto journey.

    Take care!

    Shawn said:

    “There’s no way any of us are not going to come in contact with chemicals and toxins and things that could be potentially harmful to our bodies and our health… So I think making some small changes can do some really good, big things to improve your health and longevity.”

    “For anyone that has toxic people in their lives… the more you can stay away, the better.”

    Resources mentioned in the show

    BLOG POST: Shawn's Favorite Affordable Skincare Products EWG EWG’s Healthy Living App Think Dirty App

    Sponsor Links:

    ButcherBox - Get 6 burger patties for FREE in every single box you get through October 15, 2019. Green Chef - Get $25 off your first three boxes.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:48:56

    Your Menstrual Cycle As A Vital Sign with Lisa Hendrickson-Jack -- #108

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    Did you know that women have a fifth vital sign? Discover the connection between menstrual cycle health, fertility, and overall health as holistic reproductive health practitioner Lisa Hendrickson-Jack talks about how we should be treating our menstrual cycle as a vital sign of what we should be looking for in our health and educates about the fertility awareness method.

    Topics Discussed in this Episode:

    The menstrual cycle as a vital sign The different phases of the menstrual cycle What a normal, healthy cycle looks like Busting some of the common myths about the menstrual cycle The fertility awareness method Some of the reasons why the menstrual cycle gets disrupted The ways that stress can impact your cycle The side effects of being on the pill

    Key Takeaways:

    When you track and pay attention to your menstrual cycle, it doesn’t take long before you recognize that your cycle is always reflecting your health back to you. Just looking at your period, you can glean a lot of information about your health. Periods are not supposed to be excessively heavy or overly painful. A healthy menstrual cycle can range anywhere from 24 to 35 days. The average is usually about 29 days. Ovulation can happen as early as day 10 and as late as day 23. Women who experience pain during their periods have higher levels of inflammation. Having amenorrhea for an extended period of time increases your lifetime risk of osteoporosis. The birth control pill doesn’t fix or cure anything. What it does is it essentially shuts down your ovarian hormone production and replaces it with a fake chemical cycle.

    Action Steps:

    Track and pay attention to your menstrual cycle.

    IMPORTANT ANNOUNCEMENTS

    Enrolment is now open for the Fat Burning Female Project! If you want to join the July class, make sure you don’t miss taking your spot. Head over to my website and check the changes that we’ve made to the course and see if you want to become a VIP member.

    Take care!

    Lisa said:

    “Regardless of whether you want to have children or not, it’s important to recognize that having a healthy cycle is important for more than just your ability to procreate.”

    “It’s not that fertility awareness is for everybody but there are literally hundreds of thousands of women right now using this method successfully for birth control. It has science behind it, it’s heavily researched.”

    Resources mentioned in the show:

    The Fifth Vital Sign by Lisa Hendrickson-Jack

    Sponsor Links:

    Four Sigmatic - Use the code shawn and get 15% off your order. Primally Pure - Use the code keto4women for 10% off your order.

    More from Lisa Hendrickson-Jack:

    Lisa's Website (Fertility Friday) Lisa's Podcast (Fertility Friday Radio) Lisa’s Instagram (@fertilityfriday) Lisa’s Facebook Lisa’s LinkedIn

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

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  • 00:53:05

    Why You're Stuck In A Diet Mindset (And How To Get Out) -- #107

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    Are you one of those women who’s stuck in a diet mindset? In this episode, I go over a list of possible reasons why you haven’t been able to get rid of that diet mindset for years. Find out which one applies to you and take that first step towards freeing yourself of that diet mindset today.

    Topics Discussed in this Episode:

    Why I created the Fat Burning Female Project and who should join it The possible reasons why you’re stuck in a diet mindset Disordered eating versus eating disorders Signs that you have disordered eating The stories we have around food Steps to take to get out of that diet mindset

    Key Takeaways:

    Disordered eating is not the same as eating disorders. Signs that you have disordered eating include: Self-worth or self-esteem that is based highly or even exclusively on your body shape and weight A disturbance in the way one experienced their body, i.e. a person who falls in a healthy weight range but continues to feel that they are overweight And excessive or rigid exercise routine Obsessive calorie counting A rigid approach to eating such as only eating certain foods, inflexible mealtimes, refusal to eat in restaurants or outside of one’s own home Eating disorders are diagnosed based on the degree of disordered eating behaviors, so there are certain criteria that need to be met in each type of eating disorder in order to be officially diagnosed. Orthorexia is a condition in which the sufferer systematically avoids specific foods in the belief that they are harmful. The possible reasons why you’re stuck in a diet mindset: You’re scared of gaining weight. You think losing weight is the answer to feeling what you want to feel. You’re trying to fix your life in some way. You may feel like you have to be “healthy”, and you think that being skinny equals being healthy. In your mind, if you don’t feel like you’re working on getting skinnier or getting “healthier”, that means you’re giving up. You want to ignore your life. Diets are a misplaced attempt to feel in control when other things in your life feel out of control. Dieting distracts you from real life. You’re bored in your life, and dieting or obsessing over food gives you something to do. t’s in your head. It’s the only thing that you know. You’ve spent so long worrying about your food that you don’t know how not to. You legit think it’s going to work. You think there’s only one ideal body shape and size and you must have it. You are a perfectionist. You love the rules, the obsession, and the perfection that can happen when you follow a diet. Self-hate. You are your own worst critic. You refuse to be happy where you’re at. You want to be successful at something. Maybe you feel like your diet is the one thing that you can do “right”. It’s a medical reason. You have disordered eating or an eating disorder. Starvation and weight loss may change the way the brain works and perpetuate restrictive eating behaviors and make it difficult to return to normal eating habits.

    Action Steps:

    Free yourself of that diet mindset. Acknowledge the reason why you’re stuck in a diet mindset. Now that you know this is what’s going on in your head around your diet, whenever you notice these thoughts come up, call them out. Get out of any space that could take you backward. Clear out your energy and your space to make room for a new, cleaner, healthier mindset around food. Separate your weight from everything else you want in life. Vow to stop treating your body like something that needs fixing. Realize that health and weight loss are two separate things. Understand that beauty comes in all shapes and sizes. Take on a new hobby or get back to an old one. Find enjoyment in your life. Face what’s going on in your life head-on. Don’t wait to be a certain size to do something. Do it NOW. Be happy NOW.

    IMPORTANT ANNOUNCEMENTS:

    Catch the Keto Workshop that I’m hosting live on Friday, June 28, 2019, at 1:00 PM Mountain Standard Time. It’s all about why keto is not working for you, and how to change that. If you can’t make it live, don’t worry! As long as you’ve registered, you’ll get a recording to watch when you have time, so make sure you’re on that list before the live workshop.

    Also, The Fat Burning Female Project is now officially open for enrolment. If you want to join the July class, make sure you don’t miss taking your spot. Head over to my website and check the changes that we’ve made to the course and see if you want to become a VIP member.

    Take care!

    Shawn said:

    “Disordered eating and orthorexia are running rampant in the keto community from everything that I can see, and it’s scary. But I really believe that we can turn the tides and use keto as the bridge that gets you away from the diet mentality.”

    “You can be keto and not be on a diet. Those two things don’t have to be a combination. You can be keto and have food freedom and be intuitive with your food, and not have these crazy thoughts go on in your head.”

    Resources mentioned in the show:

    National Eating Disorder Association Hotline: 1-800-931-2237

    Sponsor Links:

    ButcherBox - The FREE BACON FOREVER promo is back! Order a box of meat now until July 7, 2019 and get a pack of free bacon in all your future orders. FBFP - Sign up to be notified when enrollment for the next class opens or start the Self-Study option now!

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 01:02:36

    Your Movement Questions Answered: Intuitive Exercise, Fitness For The Injured, Ill, or Aging + Eating Properly For Your Workouts -- #106

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    Now that you’ve gotten the keto thing down and you’re getting all of your nutrients in, what else do you need to do? In this installment of the Keto Hot Seat, I answer all your questions related to healthy movement beyond keto.

    Topics Discussed in this Episode:

    Tips on how to do strength training without overstressing your body Intuitive exercise When to push on and work out versus when to rest and heal How to tell the difference between needing a break and mental resistance The best foods to eat before and after a workout, and when to eat them How you should work out when you’re perimenopausal Suggestions for working out for older women and those with a history of injuries Strength training on a set schedule versus strength training intuitively How workouts affect autoimmune disease Where to start when you have inflammation and fibromyalgia Working out early in the morning in a fasted state and whether that causes adrenal stress

    Key Takeaways:

    Fitness and healthy movement are different but equally important. Overtraining is a huge reason why people have adrenal burnout. The most stressful thing about strength training is not taking the time to let your muscles relax and recover. Mental resistance is when you’re talking yourself out of doing something that your intuition is telling you to do, and there is always a root cause to it. On the other hand, you know you need a break when your body and your intuition are telling you to take a break. There’s nothing about perimenopause and menopause that should keep you from trying to push yourself when working out. The stronger you get your back muscles and the stronger your get your core, the easier it will be for you to maintain good posture.

    Action Steps:

    Strength train smartly. Listen to your body and adjust. Don’t be afraid of pushing yourself but also know when to take it easy. Rest between sets. Take time off in between your strength training sessions. Give your muscles enough time to recover. Practice intuitive exercise. Understand the power of movement, exercise, and fitness to your overall health. Get into a good posture. Work on building up strength in your back and in your core, while also gaining mobility and stretching out your shoulders and your chest. Be conscious about what your body is doing and how it is positioned.

    IMPORTANT ANNOUNCEMENTS:

    Catch the Keto Workshop that I’m hosting live on Friday, June 28, 2019 at 1 PM Mountain Standard Time. The topic is “Keto Not Working”, so if you have trouble trying keto, we’re going to talk about why keto is not working for you and what to do about it.

    Also, July 28, 2019 is the start of The Fat Burning Female Project enrolment for the July class. Head over to my website and check the changes that we’ve made to the course and see if you want to become a VIP member. Make sure to sign up for our newsletter so you can get notified as soon as enrolment opens.

    Take care!

    Shawn said:

    “We’re at this place where we do not want to let our mindset or our fear around those workouts, those movements get in the way of what we could actually be doing for our body.”

    “There’s a difference between fitness and healthy movement… movement is more the simple things that you do every day.”

    Resources mentioned in the show:

    Live Keto Workshop Suspension trainer

    Sponsor Links:

    Four Sigmatic - Use the code shawn and get 15% off your order. Primally Pure - Use the code keto4women for 10% off your order.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 01:04:22

    How To Become An Intuitive Eater with Stephanie Dodier -- #105

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    What is intuition, and how can you become intuitive? If you have been on any sort of diet or workout routine or anything where there was this huge disconnect between your mind and your body, then this episode is one that you really have to take to heart. Stephanie Dodier is back on the podcast and she talks about the tools that you need to become an intuitive eater and how to become intuitive in all aspects of your life.

    Topics Discussed in this Episode:

    Stephanie’s relationship with food in the past What it means to go beyond the food How medicine has evolved over time What is intuition Intuitive eating vs dieting How to blend keto and intuitive eating The steps to intuitive eating Body neutrality vs body positivity

    Key Takeaways:

    In the last 150 years, medicine has evolved to become very science-driven because of the development of technology. Medical culture tells us that we can test, probe, and cut as a means of achieving health. In ancient times, the healers did not only consider the physical body but also the emotional, mental, and spiritual parts of the human being. The goal of medicine for thousands of years has always been to prevent disease. Intuitive eating is a self-care eating framework that connects your mind to your body. The ultimate goal for your physical body is to keep you alive through health. We are all born intuitive eaters. No matter how broken you think you are, you still have it within you. Being able to feel your hunger and your fullness is the base of intuitive eating. If you want to become an intuitive eater, you also have to be able to experience satisfaction on top of that. If we get down to the biology of eating, your senses should be stimulated by the food for your body to find satisfaction. Part of intuitive eating is respecting your body. Working on your health might not mean doing anything with your physical body. 75% of your health is not in your body but in your emotional, mental, and spiritual aspects.

    Action Steps:

    The Steps to Intuitive Eating

    Reject the diet mentality. Honor your hunger. Honor your fullness. Challenge the food police. Respect your body. Exercise. Honor your health.

    IMPORTANT ANNOUNCEMENTS:

    The Fat Burning Female Project July class is coming up really soon! Head on to my website and see the changes that we’ve made to the course and the option to become a VIP member. Make sure to sign up for our newsletter so you can get notified as soon as enrollment opens.

    Take care!

    Stephanie said:

    “This whole relationship of food to weight has to go away. Food has to become a pure relationship of love towards yourself… instead of fear.”

    “Body neutrality, as opposed to body positivity, will allow you to have bad days… It’s not about loving your body, it’s about learning to live with your body.”

    Resources mentioned in the show:

    Articles by Chris Kresser Why You Should Be Skeptical of the Latest Nutrition Headlines: Part 1 Why You Should Be Skeptical of the Latest Nutrition Headlines: Part 2 Intuitive Eating Guide

    Sponsor Links:

    ButcherBox - The FREE BACON FOREVER promo is back! Order a box of meat now until July 7th and get a pack of free bacon in all your future orders. Phat Fudge - Use the code SHAWN for 10% off your order.

    More from Stephanie Dodier:

    Stephanie’s Website

    Stephanie’s Facebook

    Stephanie’s Instagram

    Stephanie’s Podcast (The Beyond the Food Show)

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:57:19

    The Problem With Sugar-Free Sweeteners -- #104

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    What do we need to know about sugar-free sweeteners? And why is it that sugar-free does not always equal healthy? In this episode, I talk about the different types of sweeteners, what has and hasn’t been studied yet, and the overwhelming lack of evidence and knowledge out there about these substances.

    Topics Discussed in this Episode: The different types of sugar-free sweeteners Artificial sweeteners Sugar alcohols: erythritol and xylitol Natural sugar-free sweeteners: stevia and monk fruit The pros and cons of consuming erythritol Studies involving sugar-free sweeteners Why sugar-free sweeteners are bad for you Why natural sweeteners are the better option Key Takeaways: Sugar alcohols, apart from erythritol, are known to cause GI upset because they remain undigested as they go through the gut. To make xylitol, they use a process called sugar hydrogenation, which uses a powdered nickel-aluminum alloy as a catalyst. Nickel is a known carcinogen and both contribute to heavy metal toxicity. Xylitol and erythritol are usually sourced from genetically-modified corn. Artificial sweeteners and sugar alcohols have no nutritional value. Erythritol can actually be used as a pesticide and food laced with erythritol is deadly to fruit flies. The best source of stevia is straight from the plant, but that is not approved for use in the US. The stevia that you are getting has to be processed or altered in some way. One of the best things about monk fruit is that it’s high in antioxidants, so you’re actually getting some nutritional value. And not only does it not raise blood sugar levels but it actually may help control blood sugar levels. A study has shown that both a sugar-sweetened beverage and a low-calorie sweetened beverage are associated with weight gain and increased risk of type 2 diabetes. Sugar-free sweeteners are so much more potent than traditional table sugar and naturally sweetened food like fruit. So consuming these kinds of foods even remotely regularly will dampen your palate. Rather than sugar-free sweeteners, the better option is to choose a small amount of a natural sweetener. Action Steps: Check the labels of foods that you’re consuming and see what kinds of sweeteners are used to make them sweet. Choose real food. IMPORTANT ANNOUNCEMENTS:

    Become a Fat Burning Female through The Fat Burning Female Project coming up on July 5 or through The Fat Burning Female Self-Study. If you’re looking to get into the group project, make sure to sign up so you can get notifications as soon as enrolment opens.

    You can now also become a Fat Burning Female VIP! So make sure to head over to my website for more details.

    Take care!

    Shawn said:

    “Fruit really does have a minor impact on your blood sugar. Because of the fiber and the water, it really is much lower than you think.”

    “The key to being keto, the key to healing your body, and the key to being healthy long-term is to cut the amount of sweetness you’re having regardless of [where] it’s coming from.”

    Resources mentioned in the show:

    Simple Keto Treats eBook - A study on low-calorie sweeteners A study on the effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake

    Sponsor Links:

    Four Sigmatic - Use the code shawn and get 15% off your order. Care Of - Use the code and keto4women and get 25% off your first order.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 01:07:01

    Your Hormone Questions Answered: Hair Loss, Low Testosterone, Hormonal Acne, Imbalance In Menopause -- #103

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    It’s time for another Keto Hot Seat episode with a purpose! This time we answer all of your burning questions about hormones. Hormones are super complicated especially for women, so if you have any misunderstandings about it, this Keto Hot Seat is the perfect opportunity to clear the muddy waters for you.

    Topics Discussed in this Episode:

    What are hormones? How can you tell if your hormones are out of whack? What are the symptoms to look for? Do you have to heal your gut first in order to heal your hormones? What hormonal imbalances cause hair loss? Are carb-ups at night suggested for women with hypothalamic amenorrhea? What causes terrible cramps during your period? What can you do to get rid of hormonal acne? What are the signs of hormonal imbalance once you’re in menopause? Will keto be enough to heal your body so that you don’t have to go on bioidentical hormones? What are the causes of low testosterone in women and how to improve it without bioidentical hormone replacement therapy?

    Key Takeaways:

    In order to truly know what you need to do to heal your hormonal imbalance, you need to be able to see the very specific picture, which means you need to get your hormones tested. The blood test that your doctor does for you is not an accurate representation of your hormonal activity because it doesn’t look at the total picture. When it comes to hormones, you need to get saliva and urine tests done. Your period is the best predictor of what may or may not be going on with your hormones. Your sleep quality is a big predictor of what your hormones are doing, especially if you notice that certain times of the month are worse than usual. You don’t necessarily have to heal your gut first in order to heal your hormonal imbalance, but it does speed up the process quite a bit to even work on them at the same time. Liver support is key to successfully get your hormones back on track post-pill.

    Action Steps:

    Get your hormones tested. Be on the lookout for symptoms of hormonal imbalance especially around the time of your period. Make sure you’re not supplementing with DHEA if you don’t actually need it. But if your DHEA is low and you really to supplement with it, only take it for no more than 90 days. Stop overthinking about food. Learn to eat intuitively and eat real food. Support your liver and your gut health. Prioritize managing your stress to fix your hormonal imbalance.

    IMPORTANT ANNOUNCEMENTS:

    If you haven’t already, head over to my website to get hold of tons of new resources! There are even downloadable grocery guides that you can print or save to your phone.

    Become a Fat Burning Female through The Fat Burning Female Project or The Fat Burning Female Self-Study and get access to the functional lab testing group courses! The next Fat Burning Female Project is coming up on July 7 so make sure to mark your calendars if you want to be a part of it.

    Take care!

    Shawn said:

    “There should not be any female walking on this planet right now that do not know what their hormones are doing. Even if they’re great and perfect and fabulously balanced, it’s still kind of cool to know that. So I really am a firm believer in women taking charge of their health…”

    “No diet ever anywhere will be the only thing you need to look at to heal anything. Yes, diet is great, eating the right foods is great, but it is one piece of the very big puzzle.”

    Resources mentioned in the show:

    Keto For Hormones Webinar 31 Clean Keto Finds At Costco 40 Clean Keto Finds At Trader Joe’s 6 Reasons You’re Not Losing Weight On Keto The Fifth Vital Sign: Master Your Cycles and Optimize Your Fertility by Lisa Hendrickson Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill by Jolene Brighten The Four Tendencies Quiz - Created by Gretchen Rubin

    Past episodes mentioned that you shouldn’t miss:

    Ditch The Pill: The Risks Of The Birth Control Pill And What To Do About It With Dr. Jolene Brighten — #086

    Sponsor Links:

    Chomps - Use the coupon code keto4women and get 20% off your order plus free shipping. ButcherBox - For the month of May, they’re giving away 2 lbs of wild Alaskan salmon for FREE plus $20 off your first box.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:57:14

    An Integrative Approach To Female Hormone Management with Dr. Felice Gersh, MD -- #102

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    Are you experiencing hormonal imbalance? What causes it and how do we fix it? Dr. Felice Gersh takes the integrative approach to female hormone management and shares the steps that we can take to manage our hormones and feel better.

    Topics Discussed in this Episode:

    Getting into integrative medicine and helping women achieve optimal health Women with complex hormonal problems Endocrine disruptors Estrogen: The master hormone Taking a look at our toxic exposure The circadian rhythm dysfunction PCOS symptoms, diagnosis, and treatment The benefits of Fasting Mimicking Diet De-stressing through meditation and guided imagery

    Key Takeaways:

    The menstrual cycle is a vital sign of female wellbeing. The conventional medical system is so focused on symptoms and organ systems that they don’t see the total body as a whole. The woman’s body is so complex and the reproductive system is completely intertwined with the metabolic functions. There is no magic pill that will solve your hormonal problems. We have to turn to food as medicine and take a look at the toxins we’re exposed to and the kind lifestyle that we live. Every hormone interrelates with estrogen in some manner. For example, when you have improper functioning of estrogen, you will have improper functioning of thyroid because the rhythm of estrogen during the menstrual cycle upregulates the thyroid receptors, it upregulates the testosterone and progesterone receptors. So it’s a beautiful web of interlinking with estrogen being a master of them all. Your state of fitness is actually more predictive of your longevity than is your blood pressure. The primary treatment for PCOS is birth control pills. But rather than being a suitable treatment, it increases some of the very problems that women with PCOS are suffering from like the potential for blood clots, hypertension, insulin resistance, and diabetes. Diet plays a huge role in treating women with PCOS. It’s what they eat, what they don’t eat, and when they eat. Studies show that you don’t have any saturated fat in your diet, you will be depressed. So really, when it comes to diet, it’s all about balance.

    Action Steps:

    Do what you can to support your detoxification pathways. Dim your lights at night. Reduce your exposure to blue light in the evening. Don’t use the computer or the cell phone for at least an hour before you go to bed. Eat real food. Buy food from local growers at farmers markets. Work out regularly.

    IMPORTANT ANNOUNCEMENTS:

    Become a Fat Burning Female through The Fat Burning Female Project or The Fat Burning Female Self-Study and get access to the functional lab testing group courses! The next Fat Burning Female Project is coming up on July 7 so make sure to mark your calendars if you want to be a part of it.

    Take care!

    Felice said:

    “We live in a world where we have destroyed our ability to make estrogen through endocrine disruptors and chemicals that are being given to women by doctors… and they’re designed to alter normal women’s rhythms and natural hormone production.”

    “The emotions a person experiences will shape the physical world of their body absolutely… Our minds are so powerful both for creating problems and for resolving problems.”

    Resource mentioned in the show:

    PCOS SOS: A Gynecologist's Lifeline To Naturally Restore Your Rhythms, Hormones, and Happiness by Felice Gersh, M.D.

    Sponsor Links:

    Four Sigmatic - Use the coupon code shawn and get 15% off your order. Chomps - Use the coupon code keto4women and get 20% off your order plus free shipping.

    More from Dr. Felice Gersh:

    Felice’s Website

    Felice’s Instagram (@drfelicegersh)

    Felice’s Twitter (@DrFeliceGersh)

    Integrative Medical Group of Irvine

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:53:44

    Metabolic Flexibility: What Is It + How Do We Get It? -- #101

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    How do we move forward once we’ve been keto and want a little bit more freedom with our food choices and meal options? Find out what metabolic flexibility is all about and how we can get it.

    Topics Discussed in this Episode:

    What it means to be metabolically flexible The benefits of metabolic flexibility The difference between metabolically flexible people and metabolically inflexible people How to become metabolically flexible How to tell if you have metabolic flexibility My journey towards metabolic flexibility

    Key Takeaways:

    One of the many reasons why we switched to a keto diet is to teach our bodies how to use fat as fuel. The production of ketones kicks off that process, and the longer you are in ketosis, the easier that gets for your body to do. The cool thing about being metabolically flexible is that your body will switch between carbohydrate metabolism and fat metabolism based on what it needs. It will be able to use both sources of energy and do so with ease. When you are metabolically flexible, you get to reap the benefits of a wider variety of foods. Metabolic flexibility brings about an even deeper sense of food freedom, of intuitive eating, trusting your body, having the flexibility that you want and need in your diet, and realizing that perfection does not exist. Metabolically inflexible people have fewer mitochondria and/or more dysfunctional mitochondria than those who are metabolically flexible. Thus, they burn less fat even on a high-fat ketogenic diet. Those with insulin resistance, diabetes, and obesity are metabolically inflexible. There is a direct relationship between the amount of insulin in your blood and how metabolically flexible you are. Metabolically flexible people burn glucose during exercise and burn fat when they’re at rest.

    Action Steps:

    Pay attention to your body and know when it’s the right time to venture out of ketosis and see what’s out there beyond keto. Know your fasting insulin number and find out if you’re metabolically inflexible. Keep working on your blood sugar handling before you move into the area of metabolic flexibility because that is going to be a requirement for this to actually work for you. Become metabolically flexible: Become fat-adapted. Use keto to build up your ability to burn fat as fuel. Exercise. Include strength training and conditioning type workouts. The biggest reason that your body would need to burn sugar as fuel is in your workouts. Eat real food. Detoxify your food and your life. Reduce your alcohol intake. Get your circadian rhythm up and running to the best of your ability. Observe natural intermittent fasting. Get rid of your diet mentality before you start working on your metabolic flexibility.

    IMPORTANT ANNOUNCEMENTS:

    Become a Fat Burning Female through The Fat Burning Female Project or The Fat Burning Female Self-Study and get access to the functional lab testing group courses! The next Fat Burning Female Project is coming up on July 7 so make sure to mark your calendars if you want to be a part of it.

    Take care!

    Shawn said:

    “The coolest thing about this ‘beyond keto’ aspect is that you’re going to be metabolically flexible. You are going to be able to switch between burning carbohydrates and burning fat as fuel.”

    “The [number] of you that actually have the ability to enjoy metabolic flexibility is pretty darn high, it’s probably higher than we think. The only way to know is to try it and see how it goes.”

    Sponsor Links:

    ButcherBox - For the month of May, they’re giving away 2 lbs of wild Alaskan salmon for FREE plus $20 off your first box. Primally Pure - Use the code keto4women for 10% off your order.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 01:03:35

    Ask Us ANYTHING: Our Answers To Your Questions About Mindset, Business, Haters, Self-Care, Travel, Personality Tests, Guilty Pleasures, And More! -- #100

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    Are you ready to go beyond keto? Kristin joins me in this fun, light-hearted episode where we answer all your questions about ANYTHING!

    Topics Discussed in this Episode:

    Our top 3 favorite cereals growing up Our bad habits and guilty pleasures How to start a mindset journey or a mindset shift Top tips for a brand new NTP and what you should focus on in terms of business priorities Where to get your NTP certification How to deal with haters Great exercise alternatives for heavy lifting when you don’t have a gym Our travel plans Grocery shopping and our weekly staples Working with the Enneagram and other personality tests in your coaching How we feel about skydiving The top 5 things on our bucket list that aren’t work-related

    Key Takeaways:

    A mindset shift takes tremendous diligence, consistency, and self-awareness. With a mindset shift, what you’re really doing is making new habits and letting go of old ones. A mindset shift is a practice. It’s 100% all the time going to be a practice that you’re never going to perfect. It’s about the journey, so just let it be a journey that you’re always keeping in mind. When doing business as an NTP, emails will always be your best source of communicating what you have to offer and what you want to share to people. You don’t need to be in a gym to build muscle and do some heavy lifting. Don’t underestimate bodyweight exercises. Being out in nature is the best form of self-care.

    Action Steps:

    The steps to starting a mindset shift: First, acknowledge your thoughts that are coming from this negative place, thoughts that are hateful, pessimistic, and mean to yourself and your body, and judging yourself or others. Next, ignore them. Don’t give them any weight whatsoever. Then, work on reframing those thoughts. Take what was negative and replace it with something positive. Know your bigger why. When it comes to starting a mindset shift, it’s really important to start out defining what you hope to gain from it and why it’s worth doing it. Having that to guide you will keep you in the game. Keep a curious mindset while on your mindset journey. If you find something that doesn’t quite resonate with you now, it might be because you’re not ready for it. So stash it aside on a shelf and return to it later, and it might make total sense to you after some time passes. When you’re starting a business as a brand new NTP, don’t be paralyzed by your fear of getting yourself out there but do something! Whether that’s to write a blog post, send a newsletter to the handful of people on your email list or go out into your community and start talking to other businesses and other practitioners. Just get out there and let people know what you’re all about. As a brand new NTP, focus first on what you love to do and take the time to define your vision. Envision the lifestyle that you want and figure out how to support that.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    Take care!

    Shawn said:

    “It’s much more than a diet. This is a lifestyle. This diet change that we’re making is one fraction of what we need to explore in order to be these truly happy and healthy women.”

    Kristin said:

    “With any kind of mindset journey, getting started is the first step, and then a lot of times, it flows after that. So you’ll find that you stumble upon books or people randomly recommend things to you and it is exactly what you needed to hear or read at that given time.”

    Sponsor Links:

    Chomps - Use the coupon code keto4women and get 20% off your order plus free shipping. Four Sigmatic - Use the coupon code shawn and get 15% off your order.

    Resource mentioned in the show:

    Nike Training Club app

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:49:12

    BEST OF: 5 Steps To Finding YOUR Version Of Keto -- #099

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    Why is it important to find YOUR version of keto, and how? We’ve made it to the last of the BEST OF Keto for Women series, Episode 63, where I give you the tools that you need to know what version of keto works for YOU!

    Topics Discussed in this Episode:

    My story before and after keto The keto diet vs the keto lifestyle What happens when you do the keto lifestyle The 5 steps to finding YOUR right version of keto My keto lifestyle tips

    Key Takeaways:

    If you’re doing the keto diet, you are following someone else’s rules, restrictions, calculations, and meals, so it isn’t going to do anything for YOU. You aren’t really tapping into your body when you are following a diet. You are focusing on one arbitrary goal, and focusing on what the scale is telling you. When you’re doing the keto lifestyle, you’re taking charge of your health. You’re not just focusing on one arbitrary goal but on bigger health-related goals. The ketogenic lifestyle leads to food freedom. A lot of great things can happen for you when you break up with your app and all these tracking and calculations that you do with your food. Not only is it taking away from other pleasures in life but it’s also keeping you from being able to get into the keto lifestyle. Know that keto perfection does not exist. So don’t try to be keto perfect, just try to be in the right space for you.

    Action Steps:

    Go from saying keto diet to keto lifestyle. 5 Steps To Finding YOUR Version Of Keto Find your bigger why. Ask yourself these questions: How do you want to feel? How do you want to act? How do you want to move? And how do you want to live? Keep a journal. Gather information about your body and how it responds to different things. Utilize your ketone readings. Break up with tracking apps and calculating. Instead, build your perfect plate of food and use that as your anchor. Enjoy your keto lifestyle and thrive.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    Take care!

    Shawn said:

    “The thing that takes keto from a diet to a lifestyle is all about YOU. It’s YOU wanting and realizing the need to make that change... YOU making that step, YOU taking the action, YOU listening to your body, YOU taking the time, but then YOU also letting go and living life.”

    “Food is not a math equation. It is nourishment for our bodies and nutrients to stay strong and healthy and alive, and pleasure. You should enjoy what you eat as well.”

    Sponsor Links:

    Phat Fudge - Use the code SHAWN for 10% off your order. Primally Pure - Use the code KETO4WOMEN for 10% off your order.

    Recommended Products:

    Primally Pure Charcoal Deodorant Primally Pure Palmarosa + Mint Beauty Cream Primally Pure Dry Shampoo

    Resource mentioned in the show:

    Daily Keto Journal FREE Download

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 01:02:02

    BEST OF: Your Hormones And What Your Doctor Is Missing with Dr. Ken Berry, MD -- #098

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    What is your doctor missing when it comes to your hormones? Up next in our BEST OF Keto for Women series is Episode 26 with Dr. Ken Berry, who is one of the most loved guests we have ever had on the show. Enjoy!

    Download episode

    Topics Discussed in this Episode:

    Why women have more difficulty managing their weight than men The false paradigm regarding weight loss that people have been operating under What controls weight gain and weight loss Why you should fix your diet The kind of doctor you should look for Good stress vs bad stress Tests you should get to check your thyroid health The difference between bioidentical and synthetic hormones The risks of taking synthetic hormones The lies that doctors tell you

    Key Takeaways:

    Women have a harder time to lose weight than men because ultimately, weight loss is a hormonal issue almost entirely. Gaining or losing weight is all about hormones and all about what you eat. When it comes to weight gain and weight loss, your insulin level and your insulin response is the queen of the show. Without your insulin being optimized and low, you’ll never lose weight. If your body’s insulin is elevated, it programs your body to store sugar into triglycerides and ultimately, into fat, and that’s how you gain weight. The thyroid gland is imminently important in your metabolism, in your mental health, in your physical health, in whether you gain or lose weight or not. It’s intimately connected with thousands of biochemical reactions in your body. And if your thyroid is suboptimal, then everything is going to be suboptimal. Bioidentical hormones don’t increase your risk of anything except feeling better.

    Action Steps:

    Fix your diet and optimize your hormones. Find a doctor who is your learned health partner. That’s how this relationship should work. Get a full panel of lab work on your thyroid.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    Take care!

    Dr. Ken Berry said:

    “Calories in, calories out, calorie deficit, all of that is a myth. None of that is true. None of that will help you lose weight… It’s a false paradigm that we’ve all been operating under for the last 50 or 60 years.”

    “You as your person are the culmination of thousands of successful reproductions for the last how many eons. If one of those reproductive pairs had failed, you wouldn’t be here. So you are literally the product of thousands of successes over the past eons and generations.”

    Resources mentioned in the show:

    Lies My Doctor Told Me: Medical Myths That Can Harm Your Health by Dr. Ken Berry Stop the Thyroid Madness (Your Hypothyroidism, Hashimoto’s and Thyroid Treatment Resources)

    Sponsor Links:

    Kasandrinos Wishgarden

    More from Dr. Ken Berry:

    The Berry Clinic

    Dr. Ken Berry's Facebook

    Dr. Ken Berry's YouTube Channel

    Dr. Ken Berry’s E-visit

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:51:30

    BEST OF: Top 10 Keto Misconceptions -- #097

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    Do you have any misconceptions about the keto diet? In this installment of the BEST OF Keto for Women series, we’re taking it back to Episode 14 where I talk about the top 10 misconceptions of the ketogenic diet that I debunked. Let’s dive in!

    Topics Discussed in this Episode:

    Shawn’s Top 10 Keto Misconceptions

    Key Takeaways:

    Following the keto diet and fasting don’t go hand in hand. In fact, a lot of women do better when they don’t fast. The keto diet does not equal eating only 20 grams of carbs. It’s okay to snack when you’re on the keto diet. If you’re getting hangry, then it likely means that you’re probably still working on becoming keto-adapted, and you’re probably not eating enough fat to do so. It’s not a surefire thing that just because you start producing ketones you’re going to lose weight. Fruits and vegetables shouldn’t be demonized in the keto diet world. You don’t need to go on a calorie-restricted diet while following the keto diet.

    Action Steps:

    Don’t just have bulletproof coffee or some fatty drink for breakfast but add something in like hard-boiled eggs or a few strips of bacon, or even a little cup of chia seed pudding to make it a complete meal. Load up your plate with vegetables. They are also the best way to get more fat into your diet. See how your body reacts with dairy. Try to eliminate dairy from your diet for four weeks and add it back in and then see how you feel or if there is any change in your body.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Shawn said:

    “If you’re following the rules and it’s not going right, then you’re not abiding by your body, you’re not finding out your own information. Especially as you move beyond the point of becoming a fat burner… then you start having the ability to find it out for yourself.”

    “The best place for women to be to heal their bodies and then see weight loss if you need weight loss is going to be around 2,000 calories.”

    Sponsor Links:

    Primally Pure - Use the code KETO4WOMEN for 10% off your order. Phat Fudge - Use the code SHAWN for 10% off your order.

    Past episode mentioned that you shouldn’t miss:

    Keto For Mental Health: Using A High-Fat, Low-Carb Diet For Alzheimer’s, Depression, and Anxiety with Amy Berger, MS, CNS, NTP — #013

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:50:27

    BEST OF: 22 Signs You're Keto-ing Too Hard -- #096

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    Do you sometimes feel like you’re not doing keto correctly or that things aren’t going as well as you thought they would and you’re not feeling as great as you expected? This time in the BEST OF Keto for Women series, we’re taking it back to Episode 60 where I talk about the things I see women do to themselves or their bodies or their diets and how maybe you just need to back off a little bit and make some changes.

    Topics Discussed in this Episode:

    How to deal with social gatherings while staying on keto Why and when you might need to take a breather or a little step back from keto The 22 signs that you’re keto-ing too hard

    Key Takeaways:

    We put so much effort in trying to be healthy and doing all of the things to optimize our health. But a lot of times, all that effort just keeps us in this cycle of not being truly healthy, because it’s hard on our body, it’s stressful, and it’s just too much. Don’t let keto take over everything in your life -- your thoughts, your time, your energy. Don’t let it be as much in the forefront as it may currently be for you. Otherwise, you’re just perpetuating the cycle of being unhealthy. 22 Signs You’re Keto-ing Too Hard: You have an irregular menstrual cycle. You’re losing hair. You’re exhausted. You’re losing muscle mass and losing momentum in your workouts. Your thyroid markers are declining. You are weight loss resistant. You’re not sleeping. You’re irritable. You have no interest in sex. You are bloated or water-retained. You’re always hungry. You’re never hungry. You have cravings. You are having carb binges. All you think about is food. You think real food carbs are bad. You limit your veggie servings. You know exactly how many carbs and net carbs you eat every single day. You’re going through ketone test strips quicker than bacon strips. You’re doing everything “right” and still not in ketosis. You haven’t had a conversation with your family in months because you are too busy listening to keto podcasts. You don’t go to restaurants or social functions because you don’t know what you’ll eat.

    Action Steps:

    Watch out for the signs that you’re keto-ing too hard. Realize when you may have to take a little step back from keto. Stop overthinking about keto and overthinking about food. Focus on your end goal. Remind yourself that what you’re actually trying to do is not just to be on keto or stay on keto but to get healthy and stay healthy. Take the time to understand your body overall, and work on your relationship with your body and with your food.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Shawn said:

    “We all think about food way too much… but there is so much more to life. There’s just a lot of things that we could potentially be missing out on in life and living life to the fullest and enjoying every moment because we’re a little too focused on our food.”

    “If you feel like you can’t live the life that you had prior to keto while being keto, you’re doing it too hard. You should never have to compromise your connections because of a diet of any sort… You should be able to do both.”

    Sponsor Links:

    Kasandrinos

    Wishgarden

    Resources mentioned in the show:

    My Cauli-Hummus Recipe

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 01:00:32

    BEST OF: Keto For Healthy Hormones At Every Age with Jackie Eberstein, RN -- #095

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    What strategies can we implement to keep our hormones healthy at every age? Find out how we can maximize our female health and use a keto diet to do so as we kick off our BEST OF Keto for Women Show episodes by throwing it all the way to Episode 7 with Jackie Eberstein.

    Topics Discussed in this Episode:

    How a woman’s hormonal changes throughout life affect metabolism and weight Why it’s so important to support your adrenals, pancreas, and liver as a woman The importance of cholesterol for female hormone health The blood sugar/hormone connection Keto for menopause The impact of stress in every stage Weight loss resistance and hormones

    Key Takeaways:

    When there are significant hormone changes, there can be an increase in insulin resistance, which is the first stage of what can ultimately become type II diabetes and a sign of carbohydrate intolerance. Ketones have had such a bad rep especially in the medical profession because they don’t understand the difference between ketoacidosis and nutritional ketosis, but nutritional ketosis has so many benefits. Almost every chronic illness such as cancer and Alzheimer’s disease has an inflammatory component, so cutting carbs enough and keeping your blood sugar stable play a role in anti-inflammatory processes in the body. Cholesterol is the first building block of your hormones. And interestingly enough, there is research that shows that elderly women live longer if their cholesterol is higher. Having high cholesterol is not a disease, it’s actually more of a symptom of your body needing something.

    Action Steps:

    Have a healthy lifestyle and normalize your weight. Support your adrenals, pancreas, and liver. Keep your blood sugar stable. Find your level of carbs that are going to keep your blood sugar and insulin levels normal. Stop comparing how you lose weight once you’re in your 40s to how you used to lose weight when you were younger. And never compare yourself to how men lose weight. Get your testosterone levels tested and talk to your doctor about it.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Jackie said:

    “If you can think of the way your hormones work, they all communicate with each other. So if one group of hormones are really starting to go a bit haywire, that may have a ripple effect to your [other hormones].”

    “Follow your inches, not the scale… The scale is the least accurate reflection of fat loss.”

    Sponsor Link:

    Phat Fudge - Use the code SHAWN for 10% off your order. Primally Pure - Use the code KETO4WOMEN for 10% off your order.

    More from Jackie Eberstein

    HEAL Clinics

    Jackie’s Website

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:54:05

    Things I'm Afraid To Tell You -- #094

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    Do you know what I’ve been afraid to tell you until now? If you’re curious and you want to get to know me on a different level, make sure to listen in and find out!

    Topics Discussed in this Episode:

    10 things that I’ve been afraid to tell you I look in the mirror and I don’t always love what I see. When I feel fat, my first instinct is to eat less and work out harder. I still use toxic products. I stop doing pretty much all stress-relieving techniques when I get stressed. I have been out of ketosis way more than I’ve been in over the past few months, and I’ve been feeling really good not being in ketosis. Keto is a stepping stone for me to do something even greater. I think you’re trying so hard. I think many of you are missing the bigger picture. The stress of keto is making you worse. You might not ever lose weight.

    Key Takeaways:

    It doesn’t always have to be hatred that you feel when you look into the mirror, and that’s actually something very powerful and therapeutic for you to start approaching in your own life. Every time you go through something stressful, it will get easier and easier for you to call up stress-relieving techniques when you need it most. It’s very hard to be a health practitioner in a strong diet community. Trying too hard to do keto can backfire. You’re failing because you’re trying too hard. You’re sabotaging because you’re trying too hard. You’re not seeing results because you’re trying too hard. A big part of healthy eating is not obsessing over your plate of food. If you’re stressing out about keto, it’s not going to do you any favors. You can be healthy and not skinny. It is much easier to maintain your health with a little bit of extra weight than it is to maintain your health while being underweight.

    Action Steps:

    Change how you view yourself. Stop being mean to yourself when you look at yourself in the mirror. Get away from the “eat less, move more” mentality. Avoid toxic products as much as possible. Do what you can to relieve stress in your own life every day. Don’t get so wrapped up in your diet that you cannot see beyond it. Get back to the basics and make eating real food your number priority. Take a look at the bigger picture and not just your diet. Take a hard look at your body and your life and your thoughts. Stop thinking small, stop being afraid, and start digging in. Try checking out #healthateverysize. You can be happy and healthy right where you are.

    IMPORTANT ANNOUNCEMENTS:

    The Keto for Women BEST OF Series is starting next week! Make sure to listen to those episodes again as they drop.

    Be on the lookout for Keto for Women Meetups! I will be doing one in Denver at the Just Be Kitchen Restaurant on May 5. Follow me on Facebook or Instagram to find out how you can sign up for the event.

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Shawn said:

    “We are our own worst critics and we always will be, so… it’s a work in progress. It’s a work in progress for me; it’s probably going to be a work in progress for you.”

    “We’re all on a journey, every single one of us, and it changes every day… and it’s okay if keto is no longer a part of your journey or not right for now… It’s no one else’s place to say what’s best for you at each moment of your journey.”

    Resources mentioned in the show:

    The Lively Show Podcast

    Sponsor Link:

    Artisana Organics - Use the coupon code keto4women and get 15% off your first order. Rasa Koffee - Use the coupon code keto4women and get 20% off your order.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:58:00

    Weight Gain On Keto: Your Questions Answered - Part 2 -- #093

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    What could be the reason that you’re not losing weight while following a keto diet? I answer all your questions regarding weight gain on keto in this installment of the Keto Hot Seat.

    Keto Hot Seat Questions Answered in This Episode:

    Can I still do keto even when I have all the fat genes or is the diet just not suitable for everybody? Does going through menopause affect one’s ability to lose weight while on keto? Why is it that, after trying everything else, the only way I’ve been able to lose weight is by keeping my calories at or below 1,200? What could be the reason why you plateau on weight loss? Is a keto diet suitable to cure prediabetes? Why does intermittent fasting seem to really spike my fasting blood glucose and also hold weight? Is this my body’s way of saying that I’m at the weight it wants to be? What are the differences, if any, between weight gain and systemic inflammation and weight gain during perimenopause? How can I maintain my weight loss after reaching my goal weight without staying in ketosis?

    Key Takeaways:

    Menopause is a huge change in your hormones. It’s also something that your body hasn’t gone through before so it’s a very different trend than the usual cycle that your hormones go through. A lot of times, these hormonal fluctuation cause weight gain. 30% body fat for a female is completely normal and really healthy. Even though we don’t think we have stress, it doesn’t mean we don’t have stress or that our body thinks we are not stressed. The main goal of your body is to keep you safe. So it really wants to make sure that when it comes to weight loss, that it’s happening from a safe place. It is nearly impossible to lose healthy weight if your blood sugar is out of whack, especially if you have high insulin. Weight loss does not equal a balanced blood sugar. Just because you lose weight, it does not mean that your blood sugar is great all of a sudden. Weight gain from inflammation is essentially water retention, and it feels that way. Inflammatory weight gain is distributed pretty evenly throughout the body, whereas actual fat gain is kind of focused on key areas of the body.

    Action Steps:

    When you’re doing the keto diet, make sure you’re getting a good variety of fats. They cannot all come from saturated fats. When you have the fat genes, keep an eye on your cholesterol and get tested once every three months to make sure you’re headed in the right direction as you tweak your keto diet. When you’re going through menopause, give your body a little bit of grace during that time. Go for high-intensity workouts a couple of times a week, and make sure to include lifting weights. Test your blood sugar and insulin levels. Keep your health in check.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Shawn said:

    “[Weight loss] is never going to be a daily or even a weekly loss when you’re doing it the right way, the healthy way for your body. There are always going to be times where you stay the same and there are going to be times [you lose weight]. It’s never a straight line down ever.”

    “Anytime your body freaks out in any way, that is a sign to not do that thing… It’s probably the best way for us to be intuitive with what we do for our health and don’t do for our health.”

    Resources mentioned in the show:

    Eating Healthy in Hawaii High Cholesterol With Keto, Cyclical Keto For Workouts, Fiber Needs, Growth Hormone Treatment, and more! — #079 How long should YOU do keto? — #075 22 Signs You're Keto-ing Too Hard — #060

    Sponsor Link:

    ButcherBox - For the month of March, you can get 2 lbs of ground beef for FREE in every single box you get from ButcherBox for the rest of your life, plus $20 off your first order. Artisana Organics - Use the coupon code keto4women and get 15% off your first order.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:55:25

    Should You Go Dairy-Free Keto? Everything You Need To Know To Decide For Yourself -- #092

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    Why should you consider going dairy-free? And if you think you can’t go without it, what are your options to be the healthiest version of you while still consuming it? Take a listen and be informed as I share all that I know about dairy.

    Visit http://www.shawnmynar.com/ketoforwomen/ for the complete show notes of every podcast episode.

    Topics Discussed in this Episode:

    The history of dairy consumption and how it has evolved over the years Pasteurization -- why it’s being done and why it’s concerning The health complications involving dairy consumption The addictive effect of dairy Lactose intolerance, dairy allergy, and dairy sensitivity The benefits of raw pasture-raised dairy Dairy alternatives and alternative sources of calcium

    Key Takeaways:

    Pasteurization is a process that involves putting the milk under high heat, which destroys enzymes and results in diminished vitamin content. It also kills beneficial bacteria and promotes pathogens. In order to meet the demand for milk, cows are being treated with synthetic growth hormones that make them produce more milk than normal. Milk consumption has been linked to health conditions such as asthma, heart disease, diabetes, chronic infections like upper respiratory and ear infections, obesity, osteoporosis; cancer of the prostate, ovaries, breast, and colon; allergies, increased tooth decay, colic in infants, growth problems in children, and arthritis. 65% to 75% of the world’s population is lactose intolerant. Dairy sensitivities and, really, any food sensitivities primarily happen because of a leaky gut.

    Action Steps:

    Eliminate dairy for at least a month or two and start adding it back in, and notice how you feel. Consume raw pasture-raised dairy. Make sure to read the label when you purchase a new item. If you decide to go dairy-free or you’re trying the elimination, make sure to check all the products that you’re using. Dairy can be present in your supplements, in your prescription medication, and even in packaged “real food”.

    IMPORTANT ANNOUNCEMENTS:

    If you don’t want to wait until summer to get on The Fat Burning Female Project, consider getting on the self-study option. It’s always available if you want to get started right now.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Shawn said:

    “It is 100% your choice if you want to consume dairy or not to consume dairy. If you want to eliminate and bring it back in, it’s totally your call.”

    “There are definitely some people who are relying on dairy that shouldn’t be… There a lot of women who see incredible changes for the better when they take out the dairy.”

    Sponsor Link:

    Rasa Koffee - Use the coupon code keto4women and get 20% off your order. Four Sigmatic - Use the coupon code shawn and get 15% off your order.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:55:39

    Are EMF's Keeping You From True Health? with Brian Hoyer, NTP -- #091

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    What do you know about EMFs? Just how harmful are they? It’s a topic that I’ve been wanting to discuss for a very long time. Take a listen as fellow nutritional therapy practitioner Brian Hoyer shares some really good information on the topic.

    Visit http://www.shawnmynar.com/ketoforwomen/ for the complete show notes of every podcast episode.

    Topics Discussed in this Episode:

    What EMF stands for The electromagnetic spectrum The types EMFs or radiations that we need to watch out for Examples of things around us that produce harmful EMFs Dirty electricity and how it impacts blood sugar How EMFs damage the body What free radicals do What we can do to reduce EMF exposure

    Key Takeaways:

    EMF stands for “electromagnetic field”. Everything in the universe has an electromagnetic field. All matter has a relationship with magnetism, and so it affects all life. EMFs affect the minerals inside of our bodies and how they behave, depending on what the external magnetic environment is like. High-energy waves can break DNA bonds and mutate your cells. Light is a type of electromagnetic field in a certain frequency range. The natural light that we get from the sun is an electromagnetic field as well, but there are also man-made electromagnetic fields that we have from different types of light bulbs, and some are more artificial than others. Dirty electricity are frequency transients that are riding on the electrical lines in the house. It penetrates into the body deeper than a regular 60Hz electric field would. When you measure the body as an antenna, you realize that your body is a much larger object than the little antennas that are in these other meters that everybody else has been using. And so you’re collecting this voltage through the surface area with all these frequencies that are hitting your body. Free radicals cause oxidative stress in the body, which is basically what ages us, and it causes tissues to become damaged. If you have so much oxidative stress and there aren’t enough antioxidants to kind of balance it out, you age faster, your body becomes frailer, and your organs become less able to function the way that they’re supposed to.

    Action Steps:

    Watch out for the following: electric fields, magnetic fields, dirty electricity, the wireless, the geopathic stress, and artificial light. Consider installing a dirty electricity filter in your home. Reduce the radiation coming from inside your house: Turn off your WiFi at night. Put your phone on airplane mode at night. Switch out your cordless phone for a corded phone. Don’t use a baby monitor. Get rid of any electronics in your bedroom. Choose a bed without metals. Buy your own meter to measure radiation. Shield your bedroom with either the specialized shielding paint or putting a canopy around your bed.

    IMPORTANT ANNOUNCEMENTS:

    Thank you to every one of you who came out to see me in Portland. I am still riding on such a high from our meetup! I have another one coming up in L.A., and if you have already signed up for that one, I will see you there! I plan to hold more meetups in the future, so be sure to watch out for those.

    The Fat Burning Female Project for the March class is well underway, but I have decided to hold off on the next round until July. You can mark that on your calendar if that’s something that you want to do, but don’t forget about the self-study option.

    Also, I invite you to take the Mindset Survey so I can better understand how to support you in your journey.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Brian said:

    “We’re kind of addicted to the technology… And so there’s a little bit of emotional stress around that, too. Like how we have emotional connections to our food, we also have emotional connections to our technology because of the same physiological response.”

    “With EMF, it’s especially damaging because it’s causing this inflammatory response and it leads to a whole host of issues. And so, really, the way to stop that cycle from happening is to stop the EMF from stimulating those channels.”

    Resources mentioned in the show:

    Shielded Healing

    Past episodes mentioned that you shouldn’t miss:

    How To Change Your Mindset To Get The Health And Body You Want — #089

    Sponsor Link:

    Rasa Koffee - Use the coupon code keto4women and get 20% off your order. ButcherBox - For the month of March, you can get 2 lbs of ground beef for FREE in every single box you get from ButcherBox for the rest of your life, plus $20 off your first order.

    More from Brian Hoyer:

    Schedule a consult with Brian

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.

  • 00:59:23

    Weight Gain On Keto: Your Questions Answered -- #090

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    Have you ever experienced gaining weight following a ketogenic diet? In this Keto Hot Seat episode, I address all of your questions specifically about weight gain on keto. Take a listen!

    Visit http://www.shawnmynar.com/ketoforwomen/ for the complete show notes of every podcast episode.

    Keto Hot Seat Questions Answered in This Episode:

    How can I be successful in doing the ketogenic diet while eating fruit and other high-carb veggies? Why do I experience hunger all the time while on keto? How do I get out of the calorie counting, tracking mentality, and not throw the towel in as soon as the scales stalls or my clothes feel tight? How can I do keto without packing on the pounds? What are the stress and sleep components to weight gain and what are some tips for proactively mitigating these? Why am I bloated while doing keto? Could my weight gain be because I still consume artificial sweeteners along with a high-fat content? Could it be because of food sensitivity that I’m not losing weight?

    Key Takeaways:

    If you have any blood sugar issues, especially high insulin, this is going to impact how you can tolerate carbohydrates. When you have high fasting insulin levels, you are resistant to weight loss. Lifting weights is the quickest way you can get your body to be carb-sensitive. When you’re experiencing a lot of hunger while doing the ketogenic diet, you’re probably not in a state of ketosis. There is no reason for you to limit your veggies while doing the ketogenic diet. It is common for individuals who are healing their metabolism to gain weight. Bloating is a sign of GI distress. It doesn’t necessarily have anything to do with weight loss or weight gain. Limiting isn’t going to do much of anything if you have a food sensitivity because, no matter what, every single time, whether it’s every day or once a week, you are causing an immune system response and an inflammatory response in your body every time you eat that.

    Action Steps:

    Figure out what works best for you when doing the ketogenic diet and check in on your blood sugar. Be mindful of how you’re feeling. Really get in tune and connected with your body. Start lifting weights if you haven’t already. Move your body, gain muscle, and be active. Use your intuition. Make sure that you’re eating and moving intuitively. Manage your stress through the “Fire Escape Plan”. Create a list of things that you can pull up anytime, that help calm you down and ground you, following these six categories: People - People in your life who are non-judgmental and show up and support you. Places - Geographies that speak to your heart. Practices - Things like yoga, going to the gym, lifting weights, meditation. Books - Anything you can turn to and read that helps you get into a better frame of mind. Art and Audio - This can include music and podcasts. Sensory Experiences - Things like taking a bath, getting a massage, snuggling in a blanket. Consider taking a break from keto and see what happens.

    IMPORTANT ANNOUNCEMENTS:

    I am headed to Portland for the NTA Conference, where I hope to meet some of you guys at the meetup that I’m hosting there. And then I’m also going to be in L.A. to attend Expo West to find the best products that would be great for you to potentially add to your shelves. So make sure to follow me on Facebook and Instagram where I’ll be posting all about it.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram.

    Take care!

    Shawn said:

    “If you are someone who has gained weight while following a ketogenic diet, I know it’s not fun, it’s not what you expected, it sucks. But maybe it will help you to know you’re not alone.”

    “If you love fruit, you should be able to eat fruit. There is no point in going through life not eating the foods you love.”

    Resources mentioned in the show:

    Wired To Eat by Robb Wolf

    Past episodes mentioned that you shouldn’t miss:

    How long should YOU do keto? — #075

    Sponsor Link:

    Four Sigmatic - Use the coupon code shawn and get 15% off your order.

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

    The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.