Episodes

  • 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!

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

    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:

    Primarilly 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.

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  • 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.

  • 01:03:56

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

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    How powerful is your mindset? Did you know that the things you’re looking for as a Keto for Women-er happen because of your mindset just as much, if not more than the food you eat? Take a listen as I share my mindset approach and how things have changed for me over the past few years.

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

    Topics Discussed in this Episode:

    My healing journey from rock bottom What I did and currently do to change how I view my body, and why it matters How our thoughts impact our health The law of attraction 8 things you can do to start raising your vibrations

    Key Takeaways:

    If you start working on your mindset, you will have a much easier time getting to your goals. Every single time we talk about our weight and our weight gain, we ingrain it more and more as our reality, as something that won’t change, and it becomes our identity. “Your body is your meat suit. It is what carries you through life.” - Kathryn Budig When you know something is going to happen, you are turning on a higher frequency that will actually attract that thing to come. So don’t just want to get better but know that you are going to get better. When you have psychological stress, you are weakening your immune system and causing disease to set in your body. It hurts your ability to handle stress, your ability to process information and to and think clearly. Stress from negative thinking creates changes in the brain that may affect your likelihood of mental disorders such as anxiety, depression, ADHD, schizophrenia, and mood disorders. Repressed emotion, especially being fearful or negative, can zap mental energy, negatively affect your body, and lead to health problems. Poorly managed or repressed anger or hostility is also related to a slew of health conditions such as hypertension, cardiovascular disease, digestive disorders, and infection. Also, accelerated aging and an impact on your relationship and job performance. Our bodies are meant to handle life-threatening situations. They are not meant to handle things like being stuck in traffic, having a terrible boss, or negative thinking on a chronic level. Everything is made up of vibrations of energy. Even your thoughts are vibrations of energy.

    Action Steps:

    Start working on your mindset. Try doing the same things that I do until now to change how I viewed my body Stop talking about your body and your weight gain and how terrible you feel about yourself to other people. And stop talking about these things even to yourself. Make a strong effort to change your negative thoughts. Detach from your physical body as far as how you look on the outside and how you feel. Choose to seek health over an aesthetic goal. Know that you’re going to get better. Make a conscious effort to choose enjoyment and pleasure Start living your life. Don’t wait for anything to happen or for anything to come. Practice an immense amount of gratitude. Manage your stress Raise your vibrations and attract the things that you want Decide that you want something more for yourself. Self-reflect. Notice your thoughts now. Quiet your mind. Ask for what you want, believe it’s going to come, see when it happens, and feel what it feels like when it happens. Live in the present moment. Find something that lights you up and, do that regularly. Practice gratitude, giving, forgiveness, and pleasure.

    IMPORTANT ANNOUNCEMENTS:

    It’s already time for the March class of The Fat Burning Female Project, which begins on March 4th. The one-day enrolment will be on February 25th, so if you’re interested and you want to make sure that you’re doing it the right way and approaching keto from a healthy perspective for women, then make sure to get on the waitlist because this course is built for you!

    Also, there are still a few spots available for my Downtown Portland Keto for Women Meetup on March 1st. So if you’re going to the NTA Conference or you just happen to be in town, come and hang out with me! You can find more information about that over on www.shawnmynar.com/ntameetup and make sure to reserve your spot!

    The same thing goes for the next weekend, Saturday, March 9th. I will be in L.A. and we’re going to be at the new Osso Good Bone Broth storefront. If you want to hang out with me there, you can still get on the waitlist, so check out www.shawnmynar.com/lameetup for all the information you need!

    If this podcast episode resonated with you in any way, I want to hear from you. I want to better help you change your vibration, change your frequency, change your mindset, and help you become more positive. Take the Mindset Survey and let me know what you think.

    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:

    “When your mindset changes and you can focus on things a little differently and see things a little differently, it’s kind of a miracle. And it is very much a real, true thing.”

    “It is really, really hard to feel any sort of negativity toward yourself or your body or anything when you are actually truly happy and really finding pleasure in most of your life.”

    Resources mentioned in the show:

    Ask And It Is Given by Abraham Hicks You Are A Badass by Jen Sincero

    Sponsor Link:

    ButcherBox - For the month of February, they’re giving away free bacon, free steak, plus $10 off to all the new customers. 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.

  • 00:50:19

    Optimizing Hormone Health And Managing Menopause The Keto-Green Way With Dr. Anna Cabeca -- #088

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    Are you someone who’s about to go through menopause, are in menopause, or post-menopausal and just want to feel like yourself again? Figure out how to manage menopause and optimize your hormone health with internationally acclaimed menopause and hormone health expert Dr. Anna Cabeca.

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

    Topics Discussed in this Episode:

    What causes early menopause How to reverse early menopause without medication The keto-green way Why 99% of diets fail How to tell if you have a hormonal imbalance What perimenopause, menopause, and postmenopause looks like for most women Loss of libido and what to do about it Tips for women of all ages to manage their overall health

    Key Takeaways:

    We have the ability to empower our bodies to heal itself in so many ways. From a revolutionary standpoint, when we’re under stress, that’s not a reproductive time period. The keto-green way is the combination of getting your body into ketosis and getting alkaline with an alkaline detox program. A diet is only about 25% what we eat. The lifestyle components, which make up 75% of a diet, have a huge relationship to how our body metabolizes to what’s needed to when it’s needed, and the list goes on. If you’re following a ketogenic diet, you want to make sure that you’re getting alkaline urinary pH. A urinary pH of 7 or higher is associated with decreased metabolic syndrome, lower rates of cancer, decreased inflammatory complaints and better hormonal balance. According to research, breast cancer cases are much less in women who fast between dinner and breakfast, at least 12.5 hours.

    Action Steps:

    Check your urinary pH and make sure that you’re maintaining a healthy urinary pH. Start each day with a green drink. Consider doing intermittent fasting. Get a good night’s sleep. Keep yourself hydrated, but be mindful of the way you hydrate. Don’t drink with your meals. Try to eliminate dairy from your diet. Dairy is a big hormone disruptor. Make sure to take the time to do self-care.

    IMPORTANT ANNOUNCEMENTS:

    The next round of The Fat Burning Female Project is happening in March, beginning on March 4th. So if you’re wanting to make a change or wanting to do keto the right way, make sure to get on the waitlist and catch the one-day enrollment on February 25th.

    Also, coming up on March 1st is my Downtown Portland Keto for Women Meetup at the NTA Conference. If you’re going to the conference or you just happen to be in the area, come and hang out with me! You can find more information about that over on www.shawnmynar.com/ntameetup and make sure to reserve your spot!

    The same thing goes for the next weekend, Saturday, March 9th. I will be in L.A. and we’re going to be at the new Osso Good Bone Broth storefront. If you want to hang out with me there, you can go to www.shawnmynar.com/lameetup for all the information you need as well as to reserve your spot!

    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!

    Anna said:

    “Because early menopause can often be an autoimmune or hormone imbalance or stress-related reason, so we can reverse it. And it’s really important to understand that we have the power to do that without drugs, without medications.”

    “We deserve to live the rest of our life pain-free, with good mental health and quality of life every day, and the best relationships. And when we’re healthy internally, we have that magnetism to connect us to the healthy people in our lives in really beautiful ways as well.”

    Resources mentioned in the show:

    The Hormone Fix: Burn Fat Naturally, Boost Energy, Sleep Better, and Stop Hot Flashes, the Keto-Green Way by Anna Cabeca Breeze Through Menopause MasterClass The Hormone Fix Book Sexual CPR

    Sponsor Link:

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

    More from Dr. Anna Cabeca:

    Anna’s Website

    Anna’s Facebook

    Anna’s Instagram (@drannacabeca)

    Anna’s Twitter (@AnnaCabeca)

    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.

  • 00:57:59

    Tips To Increase Metabolic Rate, Does Long-Term Keto Cause Insulin Resistance, Losing Fat Without Losing Muscle, Exogenous Ketones + More! -- #087

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    We have another awesome Keto Hot Seat episode for you and Kristin is back to co-host the show with me! Let’s dive into some hot topics in the keto community and answers to questions that you guys are really wanting to know about.

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

    Keto Hot Seat Questions Answered in This Episode:

    Does being on keto for a long time cause insulin resistance? How can you have a low glycemic response and find the right amount of carbs when following the keto lifestyle? How can you lose fat without losing muscle? Is it possible to gain weight if you go in and out of ketosis? Are exogenous ketone supplements necessary or helpful to get back into ketosis after a day with too many carbs, specifically for people who have only been strict keto for a month or so? Do exogenous ketones really put you into ketosis faster? What are some examples of when it would be okay to take exogenous ketones? What can you do to rev up your metabolism?

    Key Takeaways:

    If you are low-carbohydrate for a period of time, which would be constituted as long-term for everybody, you could potentially get into what’s called physiological insulin resistance. It is a completely normal biological reaction when we have a lack of glucose in our bodies. When something has the word physiological in front of it, you can think of it as what your body is naturally going to do to stay in a state of homeostasis, which is a nice, balanced, healthy state. And sometimes that means they have these tendencies that may seem bad but in reality, will actually help protect us. There is a piece of our brain that will always be dependent on glucose. And in order for your body to make sure that that glucose is readily available for that high need, it will put you in a state of insulin resistance so that the glucose isn’t taken by the muscles, which isn’t as high of a need. You are insulin resistant when your cells in the muscle, fat, and liver stop responding well to insulin and so they can’t really get in glucose. 26% body fat, if you are testing it in a way that is accurate, is a really great spot for a female to be. That is often what a female would need in body fat in order to stay healthy and keep her hormones balanced and her adrenals in check. Going in and out of ketosis every once in a while doesn’t mean your body forgets how to burn fat. It’s a total brain buster to teach your brain that you need to eat more food in order to lose weight, but it really, truly does work. It just takes a long time. If you have a sluggish metabolism, the last thing that you should be doing is fasting.

    Action Steps:

    Keep physiological insulin resistance from happening by not staying sedentary and by moving and working out. Use all of the muscle mass that you have and start building more through lifting weights. If you have a higher-carb day while in your keto lifestyle, then do the work to get your body back into a ketogenic state instead of just taking exogenous ketones. Eat more foods that are good, high-quality, real-foods with plenty of nutrients. Test lab tests somewhat regularly.

    IMPORTANT ANNOUNCEMENTS:

    I will be in Portland on the first week of March for the Nutritional Therapy Association (NTA) Annual Conference. So if you are going to the conference, I hope to be able to meet you there! And even if you’re not going to the conference, I hope you can come to Downtown Portland for the Keto for Women Meetup on Friday, March 1st. You can find all the information about that over on www.shawnmynar.com/events and make sure to RSVP!!

    The following weekend, I will be in L.A. So if you are in L.A., come hang out with me at the new Osso Good Bone Broth storefront on Saturday, March 9th. Again, you can go to www.shawnmynar.com/events for all the information you need as well as reserve your spot!

    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 should, as humans, be able to go from a sugar-burning state to a fat-burning state. And that’s what we’re teaching our bodies how to do with this ketogenic lifestyle.”

    “That’s the beauty about ketosis and being on a keto diet or in a keto lifestyle is that you are doing some amazing healing things for your body. And you’re basically “cheating” if you’re just going to take some exogenous ketones to show up as having ketones in your blood.”

    Sponsor Links:

    Rasa Koffee - Use the coupon code keto4women and get 20% off your order. ButcherBox - For the month of February, they’re giving away free bacon, free steak, plus $10 off to all the new customers.

    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.

  • 01:02:21

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

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    Why should we ditch the pill? What are the risks of hormonal birth control that we don’t know about? Take a listen as Dr. Jolene Brighten answers our questions about hormonal birth control and gives us the tools we need to make the best decision for our health and wellbeing.

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

    Topics Discussed in this Episode:

    Dr. Jolene Brighten’s story with the birth control pill and why she wrote Beyond the Pill The reasons why doctors prescribe the pill instead of turning to other means The top symptoms that women who are on the pill experience Post-birth control syndrome and how to handle it Getting the right nutrition and what foods to eat when you’re coming off of hormonal birth control What to do when you’re afraid to get off the pill because you were diagnosed with endometriosis or PCOS

    Key Takeaways:

    Hormonal birth control can lead to insulin resistance. It’s inflammatory, and it does cut down on your gut microbes. Prescribing the birth control pill to women with PCOS can delay its diagnosis and even make it worse. Although you were told that the pill will fix your reproductive issues, you weren’t necessarily told that your reproductive issues impact every other system in your body, which leads to a whole host of other issues. Post-birth control syndrome is a collection of symptoms that go together but show up, on average, about four to six months after you come off of hormonal birth control. Once you get into your 30’s, you’re five to eight times more likely to get diagnosed with thyroid disease. Half of the women with hypothyroidism walk around without even knowing that they have it. We get heart disease when we lose our hormones. That’s when everything escalates and our risk factors go up. So we need to build our hormones from cholesterol.

    Action Steps:

    Walk away from the “calories in, calories out” argument. Know the underlying cause of your symptoms before you decide for yourself if the birth control pill is the way that you want to go to take care of those symptoms. Grab a copy of the book Beyond the Pill and get a wealth of information about how to reverse the dangerous side-effects of hormonal birth control. Stop making decisions based out of fear. If you were diagnosed with endometriosis or PCOS or something major like that and you’re afraid to get off the pill, partner with a clinician who can help you transition off of it.

    IMPORTANT ANNOUNCEMENTS:

    As I mentioned before, one of my goals for this year is to meet more of you guys in person, and so I have a few meet-ups scheduled and ready for you all to come and hang out! On the first week of March, I will be in Portland, Oregon for the Nutritional Therapy Association (NTA) Annual Conference where I will speak about building and running a business and what it’s like to be an entrepreneur, especially in the nutrition/health space. So while I’m there, I have decided to host a Keto for Women Meetup on Friday, March 1st in Downtown Portland. Head over to my website, www.shawnmynar.com/ntameetup and reserve your spot!

    The following weekend, I will be in L.A. So if you are in L.A., come hang out with me at the new Osso Good Bone Broth storefront on Saturday, March 9th and head over to www.shawnmynar.com/lameetup to reserve your spot.

    All of my meetup schedules throughout the year will be sent out in my newsletter, so make sure you are on that list over at my website. And you can also check my posts about it over on my social media channels, @shawnmynar on Instagram and @shawnmynarhealth on Facebook.

    The next round of The Fat Burning Female Project is happening in March, beginning on March 4th. So if you’re wanting to make a change or wanting to do keto the right way, make sure to catch the one-day enrolment on February 25th.

    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!

    Jolene said:

    “If you want to use the pill or any form of hormonal birth control to manage your symptoms, that’s 100% your right. But you should at least know why you have those symptoms and know how to stay safe and know what to look out for while you’re on it.”

    “There hasn’t been a published study that says hormonal birth control causes these mood symptoms, but there hasn’t been a woman who hasn’t complained about mood symptoms since the introduction of hormonal birth control somewhere in your social circle.”

    Resources mentioned in the show:

    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 Beyond the Pill Book Bonuses

    Sponsor Links:

    Four Sigmatic - Use the coupon code shawn and get 15% off your order. Artisana Organics - Use the coupon code keto4women and get 15% off your first order.

    More from Dr. Jolene Brighten:

    Jolene’s Website

    Jolene’s Instagram (@drjolenebrighten)

    Jolene’s Facebook

    Jolene’s Pinterest

    Jolene’s YouTube

    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.

  • 00:58:43

    How To Start Keto Without Counting Macros, Being Intuitive After Strict Keto, Protein Intolerance, + More! -- #085

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    We have a really great Keto Hot Seat episode in store for you! Get to know my business manager, Kristin, as she co-hosts the show with me and helps me get through all the questions that you’ve sent. We talk about a variety of things that will hopefully help you get to the healthiest, happiest place that you can be with keto!

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

    Keto Hot Seat Questions Answered in This Episode:

    How do you get started on keto the non-traditional way (i.e. not counting macros) and just using your body? What is ‘real food’? How long can it take to start feeling the benefits of a keto diet? How can you put yourself in a more relaxed outlook on your keto eating while finding the sweet spot for your body? What might be the reason that you’re craving fat? Is it possible that your body cannot tolerate too much protein? What might be the reason that you’re experiencing food coma when you eat a big piece of steak? Is it unusual to suddenly find meat, poultry, pork, and eggs repulsive?

    Key Takeaways:

    ‘Real food’ don’t have ingredient labels on them. They either come from an animal or grown and harvested from the earth. There’s a ton of reasons why you may not be feeling the benefits of ketosis. These include adrenal issues, hormonal imbalances, not sleeping well, and imbalanced blood sugar. Just because you have somehow determined on some sort of macronutrient calculator what your fat ratio should be and you’re eating more than that, it does not mean that you’re going over the amount that you should be eating nor that you should ignore your cravings. It means that you should not be focusing on those numbers and focusing instead on your body that is saying, “I need more fat.” Dairy addiction is a real thing. Especially if you started eating more dairy while trying to get into ketosis, you could possibly become addicted to dairy. We all should be experimenting with our protein intake and finding that sweet spot where we do tolerate it, we feel really good, we don’t have these blood sugar swings when we eat it, and still build muscle, feel good in our workouts, and have this nice mental clarity and all that stuff that we want to feel when we have this perfect ratio for us. Food coma is also applicable to high-protein eating, especially when you are someone who has issues with insulin resistance or if you’re prediabetes, diabetes, or just have wonky blood sugar. We want to get to that point where we’re eating the maximum amount of protein that we can eat, without it being in excess and without us having this blood sugar response. Having any sort of fat along with your protein will help tone down the effects that it has on your blood sugar.

    Action Steps:

    Get started on keto the non-traditional way. Always eat ‘real food’. Gradually take out your higher-carb foods and replace them with fat-based foods and maybe more protein. Eat lots of vegetables and have a serving of meat at every meal. Have at least two to three servings of fat at every single meal. Eat only fat-based snacks. If you’re not feeling the benefits of being in ketosis, gather more information about yourself to get a full picture of where your health is at. For example, track your blood sugar levels. Ideally, you don’t want it to ever get above 130 or any lower than 75. Relax on your diet, take a break from calculating and tracking your macros, and just get back to living and enjoying life. Go do something fun that has nothing to do with your diet and get out of that hole that you’ve now dug about keto. Experiment with your protein intake and find your sweet spot. Be mindful that you don’t eat the same stuff over and over and over again and end up creating food sensitivities.

    IMPORTANT ANNOUNCEMENTS:

    One of my goals for 2019 is to meet as many of you guys in person as possible. So I have decided to do meet-ups when I go to the NTA Annual Conference in Portland and the KetoCon in June, and when I’m in L.A. for Expo West. So if you want to meet me as much as I want to meet you, have it be on your radar and watch out for the official announcement of when and where the meet-ups will be in the upcoming episode! You can also find all of the information for everything I’m going to try to do this year at www.shawnmynar.com/events.

    Also, I have my new Favorites page on my website where I share all the things that I love. I think a really important part of my job is helping you find good quality products that don’t have crap in them, and I take a lot of pride in my ability to do that. So go check it out!

    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:

    “You can’t listen to what your body is telling you, you can’t do what’s right for you when you’re so focused on what everyone else is doing… Just get back to your own life, your own body, your own health, and chill with it all.”

    “Trust the process. Stop comparing. Remember the ultimate goal in life is just to live it and enjoy it every single moment and let it all just go… If you’re feeling really, really good or you’re noticing great improvements with your health, then keep doing that.”

    Sponsor Links:

    ButcherBox - For the month of January, they’re giving away 2 lbs of wild Alaskan salmon to every new member who signs up in their first box. Rasa Koffee - Use the coupon code keto4women and get 20% off your order.

    Past episode mentioned that you shouldn’t miss:

    22 Signs You’re Keto-ing Too Hard — #060

    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.

  • 00:46:34

    Should You Add Resistant Starch To Your Keto Diet? The Tool That May Help You Optimize Gut Health, Blood Sugar, And Metabolism -- #084

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    What is resistant starch and why is it good for you? Find out how you can optimize your gut health by adding resistant starch to your keto diet. And learn more about how you can support the gut so that you can be the healthiest version of yourself!

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

    Topics Discussed in this Episode:

    Why it’s important to take a look at your microbiome and make sure you are supporting your gut health How to feed your good gut bacteria Sources of prebiotic fiber The health benefits of including resistant starch to your diet Examples of how to include resistant starch to your diet

    Key Takeaways:

    We need a strong microbiome to be able to digest fats. Having a strong microbiome also helps us break down other foods and provide the enzymes to break down foods so that we’re actually getting these micronutrients from our food. Our microbiome is responsible for our weight being stable and healthy, and for our metabolic capacity. Prebiotic fibers are kind of the food that our good gut bacteria will use to make these short-chain fatty acids that we need to support the rest of our gut health as well as the rest of our body. The best and most potent form of prebiotic fibers is resistant starch. Resistant starches are resistant to digestion. They bypass the digestion process until they get to the colon where they get digested by the gut bacteria. Some of the health benefits of adding resistant starch to our diet: It will increase the absorption of vitamins and minerals. It decreases the absorption of toxins. It helps with insulin sensitivity and it lowers your overall blood glucose levels. It has been shown to lower cholesterol and triglyceride concentrations. It reduces fat storage.

    Action Steps:

    Add resistant starch to your diet, starting with small amounts two or three times a week, in combination with probiotic food sources. Eat cooked and cooled oats/rice/potatoes. Use soaked and heated beans and legumes. Have some green bananas. Drink cold raw potato starch. Reduce and eliminate unnecessary stress in order to have a great gut.

    IMPORTANT ANNOUNCEMENTS:

    I’d love to see how adding resistant starch is working for you! So make sure you reach out to me over on Instagram or Facebook. Keep me posted on how it’s going. I’d love to hear your stories!

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

    If you’re enjoying the show, make sure to head over to iTunes and let me know by leaving a review. It means so much to me!

    Take care!

    Shawn said:

    “You’re not going to be able to count your resistant starch or the carbs that aren’t resistant in what you just ate. You can’t measure it that easily. So just go by how you feel and know that you’re doing really great things for your microbiome… and don’t worry about the numbers.”

    “Resistant starch isn’t starch and doesn’t act like carbohydrates… but it really can actually enhance your health, your keto diet, and what your keto diet is doing for you.”

    Sponsor Links:

    Artisana Organics - Use the coupon code keto4women and get 15% off your first order. Four Sigmatic - Use the coupon code shawn and get 15% off.

    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.

  • 00:56:37

    Using A Keto Lifestyle To Heal Anxiety with Ali Miller, RD -- #083

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    Are you someone who’s dealing with symptoms of anxiety or depression or other mental health issues and not really knowing what to do, where to turn, or what steps to take? A renowned expert in the ketogenic diet, Ali Miller talks about how we can use the keto lifestyle to heal our anxiety.

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

    Topics Discussed in this Episode:

    Ali’s health story and how she got into functional medicine The anti-nutrients in plants and how you can potentially be doing some damage to yourself when you’re doing a plant-based keto or plant-based paleo diet Dealing with and managing anxiety The link between anxiety and HPA dysregulation Tips to start shifting into a more natural approach to getting anxiety under control Why protein is so important How to enhance leptin The role of supplements in fighting anxiety Which supplements are not recommended and why Keto as a component of the anti-anxiety diet What ‘real food’ means

    Key Takeaways:

    There’s a lot that can be changed and learned just by giving yourself some tips for how to cook food, especially vegetables. You can’t absorb the vitamin K of your leafy greens if you don’t have fat. And you can’t absorb ion and minerals if you don’t have acid. If anxiety isn’t managed, we can actually have leaky gut. And literally, stress alone drills holes into our gut lining. Anxiety is the root cause even behind things like inflammation because it perpetuates imbalance in the body. When we address anxiety, we end up optimizing other areas that seem unrelated. When we’re talking about the therapeutic application of keto and really using keto as a medicine or as a tool with the whole foods approach, we get these unique bioflavonoids when we liberalize to a whole foods perspective that we otherwise wouldn’t have.

    Action Steps:

    Get into different methods of cooking. Manage your stress and anxiety. Check if you’re getting enough protein and make sure that you get ample amounts of it in your diet. Make sure that you’re getting enough fat. Layer on adaptogens in your diet. Supplement with L-theanine as well as magnesium glycinate.

    IMPORTANT ANNOUNCEMENTS:

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram. Make sure your questions are short, general, and that you haven’t heard the answer to them before.

    I would absolutely love to hear what you’re thinking of the show over on iTunes. So if you haven’t already, head over there and leave us a rating and a review.

    Take care!

    Ali said:

    “Everyone, I truly believe, is biochemically unique. I don’t believe that there’s a perfect diet for everyone. What we need for our systems is going to ebb and flow with life cycle, with stress levels, with seasons.”

    “Doctrine creates disconnect… There’s not this dogma that creates and manifest change. It’s a [constantly] evolving process. And when we connect with our body as the most important database, I think that’s when we start to make strides of really whole body health care.”

    Resources mentioned in the show:

    Naturally Nourished: Food-As-Medicine for Optimal Health by Ali Miller Calm and Clear Dietary Supplement

    Sponsor Links:

    Rasa Koffee - Use the coupon code keto4women and get 10% off your order. ButcherBox - For the month of January, they’re giving away 2 lbs of wild Alaskan salmon to every new member who signs up in their first box.

    More from Ali Miller:

    Ali’s Website

    Ali’s Facebook

    Ali’s Twitter (@AliMIllerRD)

    Ali’s Instagram (@alimillerrd)

    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.

  • 01:02:42

    Weight Plateaus While Keto, Fasting And Adrenal Health, Getting Rid Of Sugar Cravings, Adding Food Sensitivities Back In, and More! -- #082

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    We’ll be tackling a bunch of brand new questions for our Keto Hot Seat episode today. And what better way to start the new year than to get the answers we are looking for and finding our way to the healthiest, happiest place that we can be! Enjoy!

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

    Keto Hot Seat Questions Answered in This Episode:

    Do you test your ketones anymore? If so, how often? Is there a number you like to be at? How can I stay in ketosis while I eat the veggies I crave? If I do the Fat Burning Female Project Self-Study, can I do the regular group project at a later time? Does doing the keto diet but including higher carbs and non-keto foods like Diet Mountain Dew do more harm than good to your body? Can I eat a higher salt diet with keto and blood pressure meds? When you’re fasting, is it normal for your blood glucose level to go down as low as 50 or is it dangerous? Why did I hit a weight plateau while on keto? What could cause my legs to swell? Can we eat keto in the long term? If so, should we adjust our macronutrients and supplements? How can I get rid of the sugar cravings? Do you suggest going off birth control before, whilst on, or after being keto-adapted? How does keto and fasting affect the adrenal system? What is the best method to reintroduce foods that have been removed from diet due to food sensitivities?

    Key Takeaways:

    If you want to test your ketones, if you are doing blood testing on a ketone meter, anywhere within the range of 0.5 and 3.0 is great. There is no rule in any keto diet bible that says you have to stay at 20 grams of carbs, especially if that means that you’re not getting the foods that you want to eat, especially when they’re vegetables. Soft drinks are extremely toxic. Your body does not recognize it as food and they will absolutely cause harm to your blood sugar. You can be keto long-term if that continues to work for you and your body. If you’re really, really looking into the health and quality of your body and your life, you just know when things are going well. If not, then you have to take is as a sign to continue to evolve.

    Action Steps:

    If you want to test your ketones, test for maybe two or three times a week. Do not test more than once every few days. Avoid soft drinks. If you want to be truly healthy, those things have to go. If you are someone who’s on blood pressure medications and you are going keto, make sure to check in with your doctor once every few months to get your blood pressure tested and see what they think or if they need to alter your dosing. Consider taking electrolytes as well as good, high quality sea salt along with your water. Give yourself some time away from sweet treats. Find other things that you love just as much and incorporate more of those if you need to.

    IMPORTANT ANNOUNCEMENTS:

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram. Make sure your questions are short, general, and that you haven’t heard the answer to them before.

    Take care!

    Shawn said:

    “Remember that we’re all different. Every lady’s keto diet is different, and our own diet is different day to day, week to week, month to month, year to year. There is no rule anywhere that says that what you did yesterday is still going to work today.”

    “You will know if your body is good and should stay in keto long-term based on what it’s telling you… Instead of wondering if it’s good or bad for you, all you’re doing is looking for signs that it’s good or bad for you.”

    Resources mentioned in the show:

    Best Ketone Test Kit Precision Xtra Blood Ketone Meter Precision Xtra Blood Ketone Test Strips Trace Minerals Electrolyte Stamina Tablets

    Sponsor Links:

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

  • 00:35:57

    My Top 5 Tips For Creating A Resolution That Sticks -- #081

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    Have you ever started a New Year’s resolution only to drop off three, four, five, six weeks later? How can you keep that from happening again in 2019? Here are my top five tips for sticking to your New Year’s resolutions. Enjoy!

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

    Topics Discussed in this Episode:

    My top five tips for sticking to your New Year’s resolutions Some tools that you can use for goal-setting How I approach resolutions and goals

    Key Takeaways:

    A lot of good can come from having a resolution, and there are some really great tools out there to create good goal settings. Your goals have to be super realistic. Don’t make your resolutions about your weight. Weight loss is actually just a side effect of what you really want. Health goals should be really, really tangible and something that you can have a way to evaluate periodically.

    Action Steps:

    Visualize what you want and write it down as specifically as you can. Start noticing some signs or signals that would point you towards that goal where you felt that way and saw that thing happen. Create a resolution or a goal or a series of goals to work on. Leave all weight loss goals aside. Instead, keep digging to find out what you actually really want. Make your goals known. Have someone or something that will hold you accountable. Instead of waiting a whole year to make progress on a big goal, make small goals every month. Work on a mindset goal. Release some negative and embrace some positive.

    IMPORTANT ANNOUNCEMENTS:

    The one-day enrolment for The Fat Burning Female Project, with the newly beautified and updated system that we’re using, opens on the first day of January. To find out more information about the program, go back and listen to Episode 20 of this podcast. Sign up now and get notified as soon as enrolment opens on January 1st!

    Also, watch out for my webinar on The 9 Reasons Why Your Diet Isn’t Working on Friday, December 28 at 12 noon, Mountain Standard Time. If you’re already too late to sign up for it, don’t worry! I will soon have it up on my website.

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram. Make sure your questions are short, general, and that you haven’t heard the answer to them before.

    Take care!

    Shawn said:

    “In the back of a lot of people’s minds, when they make those resolutions come the first of the year, they pretty much know it’s not going to happen all year. They know they’re not going to hit their goal.”

    “If you can’t make a goal that’s attainable, you’re going to forget it in a matter of weeks because it’s going to be heartbreaking, it’s going to ruin your mojo when you aren’t getting there when you said you would get there.”

    Resources mentioned in the show:

    Keto Nut Butter Cookies Recipe

    Sponsor Links:

    Artisana Organics - Use the coupon code keto4women and get 15% off your first order. Fat Fuel Company - Use the coupon code keto4women and get 20% off your order at

    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.

  • 00:55:35

    Keto for Your Workouts, Your Metabolism, and Your Gut with Steph Lowe -- #080

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    How important is real food, and how can it transform someone’s life? Sports nutritionist and the founder of The Natural Nutritionist, Steph Lowe, talks about diving into JERF (just eat real food), influencing the way the world eats, and her place in the low-carb high-fat world.

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

    Topics Discussed in this Episode:

    Steph’s health journey and how she started The Natural Nutritionist How Steph works with endurance athletes, clients who are looking to change their body composition, and clients with gut health issues Some of the biggest myths in the endurance space Examples of aerobic-type workouts versus glycolytic-type workouts Teaching people about metabolism and addressing metabolic issues with keto The way out of gut health issues Bacterial overgrowth and what to do about it The role of the microbiome and what happens when our gut health is poor Recommending keto to specific types of people

    Key Takeaways:

    Conventional sports nutrition guidelines would tell us to consume ridiculous amounts of carbohydrates per hour, and a lot of people are either having huge issues with those particular recommendations or, with the prevalence of the real food message, athletes are really understanding that putting all that refined carbohydrate and sugar in their body is not conducive to optimal performance, recovery, and athletic longevity. People who are looking to change their body composition should know that ‘Eat less and move more’ does not work and is a huge fallacy in the health and wellness space. All diseases start in the gut and so, too, does all health. It absolutely needs to be a huge priority. If you get people to think intellectually about the kind of foods that they’re eating and looking at the ingredients of the products that they’re consuming, then they can really start to look at things through a different lens. We need to have been living under a rock to not have heard the health implications of refined sugar. Your carbohydrate requirements are generally relative to your exercise intensity. So if you are doing a little bit more glycolytic or anaerobic exercise, you will be needing slightly more carbohydrates. If you are going too low-carb or going too keto, you’ll deplete your muscle glycogen so you won’t have that tank that fuels high-intensity exercises. As long as you get your carbohydrates to the right level for you, you can definitely still be burning fat. Metabolic damage is associated with essentially being in some degree of starvation mode for a very long time. Getting prebiotics is important because without the right environment the beneficial bacteria will not grow. Diversity is an important topic because your gut health depends on the diversity of the food that you eat, that’s why we always hear, “Eat the rainbow.”

    Action Steps:

    If you’re someone who works with endurance athletes like Steph does, guide them to turn things upside down and move away from the conventional sports nutrition model and help them to become fat-adapted. If you’re a nutritionist working with clients who are wanting to change their body composition, teach them how to optimize their metabolism so they can burn fat. Take a step back rather than looking at things too insular and end up being afraid of whole foods. Learn the basics of nutrition and eating real food, and focus on what prebiotics you are getting. When it comes to getting prebiotics, be gradual with it, especially if you’ve now just had the epiphany that you’ve been eating no prebiotics. If you have a gut health concern, test, don’t guess.

    IMPORTANT ANNOUNCEMENTS:

    With the start of 2019 also comes the next round of The Fat Burning Female Project with the newly beautified and updated system that we’re using. If you’re not yet familiar with what that entails, you can check out my website for more information or go back and listen to Episode 20 where I talk about it during the first part of the podcast. Sign up now and get notified as soon as enrolment opens on January 1st!

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram. Make sure your questions are short, general, and that you haven’t heard the answer to them before.

    Take care!

    Steph said:

    “We are very quick to look for a magic pill or bypass the basics. And there is no magic pill… Most of our health goals and successes come from being really good at the basics.”

    “If you eat the same thing week in, week out, that’s what your gut will look like -- it will be quite low in diversity, whereas we’re wanting to create this beautiful analogy of a rainforest.”

    Resources mentioned in the show:

    The Natural Nutritionist Fat Adaptation for Athletes (10-Day Workshop) Facebook Page LCHF Endurance Low Carb Healthy Fat Nutrition: Supercharge your metabolism, burn fat and extend your longevity by Steph Lowe

    Podcast episode mentioned in the show that you shouldn’t miss:

    Keto Sweeteners and Treats, PCOS and Metformin Breakdown, Keto With No Gallbladder, Birth Control and Keto — #020

    Sponsor Links:

    Natural Red Essentials - Use the coupon code keto4women and get 20% off your order. Fat Fuel Company - Use the coupon code keto4women and get 20% off your order at

    More from Steph Lowe:

    Steph’s Instagram (@thenaturalnutritionist)

    Steph’s Website (The Natural Nutritionist)

    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.

  • 01:01:56

    High Cholesterol With Keto, Cyclical Keto For Workouts, Fiber Needs, Growth Hormone Treatment, and more! -- #079

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    We have some great questions to get to, once again, in this Keto Hot Seat episode! It’s stuff that you guys are wondering and need to know about in order to become the healthiest versions of yourself. So let’s dive in!

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

    Topics Discussed in this Episode:

    How do you eat loads of low-carb vegetables and still stay keto? Once fat-adapted, should we try to stay in ketosis 24/7, 365 days a year? Do we really need fiber? What if you’re someone who gets digestive distress when you eat a lot of fiber? What if you’ve started to train more, lifting weights, and you find it hard to stay in ketosis because you’re also eating more? How do you restart your eating and get back in ketosis and stay there? What should you do when your LDL cholesterol increases over 300 on keto? What are some tips for nursing moms on keto? What is cyclical keto? How can you avoid muscle loss while following this? What is a typical day of eating and timing look like? Possible digestive reflux issues aside, if you’re feeling hungry before bed, will eating something small prevent growth hormone from being released when it’s supposed to during sleep? Can HGH treatment help with hormone balance on a keto diet? What are its benefits?

    Key Takeaways:

    For most people, it is a lot more vegetables than you think before you get kicked out of ketosis. If you are working on building a keto lifestyle and you want to do this for a while, then it may be okay for you to come out of ketosis now and then for that lifestyle piece and make this feel like it’s something that you could do for the long term. If you go out of ketosis and start producing that level of ketones that you’re used to for a day or a couple of days, or even weeks, that doesn’t mean that you’re not fat-adapted anymore. You can still be fat-adapted and in that metabolic flexibility whether you’re in ketosis or not. Fiber can definitely help a lot of digestive issues, but it can also either help or worsen constipation or diarrhea. There is a fine line for everybody as we all have our “fiber sweet spot”. Cholesterol and even LDL cholesterol isn’t the end all, be all to determine our cardiovascular health. A traditional cyclical keto diet is five days of low-carb keto and two days of high-carb not-at-all keto. Going to bed hungry can disrupt your sleep. The dawn effect is basically your liver dumping sugar into your blood early in the morning. This happens for the body’s glucose-dependent functions.

    Action Steps:

    Gauge your threshold and find those vegetables that you feel good eating, are nutrient-dense, and don’t push you out of ketosis or don’t cause your blood sugar to spike to a level that gets you out of fat-burning mode. Try to find your “fiber sweet spot.” When testing for ketones, make sure you do it far enough away from your workouts (about 3 to 4 hours later). Consider getting tested what genotype (APOE) you are. Get a good variety of fats in your diet every single day.

    IMPORTANT ANNOUNCEMENTS:

    Watch out for my upcoming webinar on The 9 Reasons Why Your Diet Isn’t Working. It will be on Friday, December 28 at 12 noon, Mountain Standard Time. Be on the lookout for the enrolment to get the link to join the webinar live or to get the recording afterwards.

    The new and updated Fat Burning Female Project is coming up in January! The one-day enrolment will be on New Year’s Day, January 1, 2019, and classes will officially start on January 7. So if you are wanting to join and start 2019 on the right track, make sure to mark those dates in your calendar!

    As always, if you have any questions, be on the lookout for the next Keto Hot Seat call for questions on Facebook and Instagram. Make sure your questions are short, general, and that you haven’t heard the answer to them before.

    Take care!

    Shawn said:

    “We all have different thresholds, and we all have different vegetables and different foods and different tolerances. So this is where it becomes YOUR version of keto, finding out what works for YOU.”

    “If you’re not even providing the needs for your body to survive, you’re definitely also not providing the needs for you to gain anything from [your] workouts.”

    Resources mentioned in the show:

    23andMe: DNA Genetic Testing and Analysis

    Podcast episode mentioned in the show that you shouldn’t miss:

    How long should YOU do keto? — #075 Breaking Down Cholesterol, Insulin, and Dangerous Fats with Dr. Trudi Deakin — #034

    Sponsor Links:

    Fat Fuel Company - Use the coupon code keto4women and get 20% off your order at 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.

  • 00:54:35

    Your Keto (Or Not) Holiday Guide -- #078

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    Are you worried about the stress and the not-so-healthy food choices that come along with the holiday season? How can you stay keto this time of the year? Here are some tips to make it through the holidays and still feeling good by the time the New Year rolls in.

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

    Topics Discussed in this Episode:

    Tips to stay keto during the holidays The health and happiness scale and how to use it Tips to manage your stress and practice self-care What to do around parties Learning a more intuitive/flexible keto approach How to deal with the friends and family that don’t understand what you’re doing

    Key Takeaways:

    For the most part, those meals that you’re having, regardless of what time of year it is or what’s in front of you, should always be the meals that you enjoy but that also provide you health. It’s no secret that this time of year, the whole month of December, is the most stressful time for all of us. This is where we have to stay in the right mindset in order to continue putting our health as a priority and not giving in to emotional eating. What you eat is ultimately your decision. It’s all about you and what you want to do. There is so much room within keto, and this holiday season could really be a chance for you to experiment with how flexible your keto can be. The best way to start the conversation with someone who’s interested in knowing more about keto is telling them your story, sharing your health journey, and letting them know how keto has been for you.

    Action Steps:

    Ditch the diet mentality. Do daily check-ins of how your meals make you feel. Where does each of your meals fall on the health and happiness spectrum? Practice daily gratitude. Take your stress management and self-care to a whole new level starting NOW. When you’re going to a party: Bring your own keto dish to pass. Don’t go hungry. Eat before you go. Give yourself a pep talk. Get back to your bigger WHY. If someone questions what you’re eating or not eat and why you’re putting certain things on your plate, the simple thing is just to let them know that you’re working on XYZ health issues and eating this way has really helped it and is continuing to help it. Keep your ‘movement’ a high priority. Don’t stop going to the gym. Make sure you’re getting good quality sleep. Don’t let your stress levels get so high that you’re not getting any sleep. Keep your connections meaningful this holiday season.

    IMPORTANT ANNOUNCEMENTS:

    The new, updated, and beautified version of The Fat Burning Female Project is coming up in January! So watch out for it!

    Do leave a review for the show over on iTunes and let me know what you’re loving!

    As always, if you have any questions, be on the lookout for the Keto Hot Seat call for questions on Facebook and Instagram. Make sure your questions are short, general, and that you haven’t heard the answer to them before.

    Take care!

    Shawn said:

    “If you’re going into this holiday season thinking you are on the keto diet, you will have a much higher likelihood of ‘slipping up’ on that diet because you have that thought process still going on in your brain.”

    “Remember, the most important thing is that you feel good, of course, during the holiday season so you can actually enjoy yourself, but also afterward, too. We want January 2nd to feel just as good as we do right now.”

    Resources mentioned in the show:

    Insight Timer App

    Holiday Gift Ideas:

    The Holiday Trio by Natural Red Essentials The Starter Kit by Primally Pure The Spa Kit by Primally Pure The Baby Kit by Primally Pure Rasa Koffee Artisana Organics The Fat Burning Female Project

    Podcast episode mentioned in the show that you shouldn’t miss:

    Keto (Or Not) For The Holidays — #025

    Sponsor Links:

    Natural Red Essentials - Use the coupon code keto4women and get 20% off your order. Fat Fuel Company - Use the coupon code keto4women and get 20% off your order at the Amazon checkout. Primally Pure - Use the coupon code SHAWN and get 10% off your purchase. Rasa Koffee - Use the coupon code keto4women and get 10% off your 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.