Эпизоды

  • I have created a brand new podcast! What is it about? Who is it for? And why have I created it? I answer all these questions and more as I give the Unstuck podcast its proper introduction.

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

    Topics Discussed in this Episode:

    What the Unstuck podcast is about Why I started the new podcast What you will learn from the podcast Who the Unstuck podcast is for

    Key Takeaways:

    The Unstuck podcast is essentially a “mindset for women” podcast. It’s 100% about mindset. Your mental and emotional health is an integral part of you becoming the healthiest, happiest person living their best life ever. Until you do the work that you truly need to do on your mindset, you cannot get healthy. No matter how many diets you go on, no matter how clean the foods you eat are, no matter how many supplements you take or how many tests you run, you will still have an issue. The Unstuck podcast is for YOU! It came to be because of YOU.

    Action Steps:

    Find the Unstuck podcast and hit the subscribe button.

    Shawn said:

    “I truly believe that I am meant to do bigger work than just keto. I actually now, in hindsight, realize that me getting into the keto space when I did… was really just leading me to this the entire time.”

    “I just want to give you real-life tools and tips that you can use in your life right now to start changing things, to start becoming healthier emotionally and mentally and spiritually.”

    Resources mentioned in the show:

    Unstuck Podcast

    Sponsor Links:

    BetterHelp - Get 10% off your first month using the discount code keto.

    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.

  • How can you move past self-limiting beliefs when it comes to losing weight? Intuitive hypnotherapist and author Jill Thomas talks about the mindset shifts you need to make for losing weight and realizing your lifestyle and wellness goals.


    Topics Discussed in this Episode:

    Jill’s personal story about losing weight Hitting rock bottom and learning to love yourself The things outside of food that cause people to gain weight The hard work of healing yourself Using hypnotherapy to lose weight The self-sabotage that happens when trying to lose weight Sugar cravings and sugar addiction Using hypnotherapy to heal addiction How meditations help with sugar cravings

    Key Takeaways:

    When you learn to love yourself, you start to see your body as sacred. You’re less likely to want to put things into it that poison your body. When you get to a place where you love yourself, everything changes, everything gets better. Emotional eating and emotional spending are the same problems. There’s a mourning process when you have to change your diet. Counseling or getting a coach can really be helpful because it provides that outsider’s perspective to the self-sabotage that happens when you’re trying to lose weight. Healing your mind requires love. There’s no product to sell you when it comes to healing your mind. Companies love making you think that you’re unattractive at your weight because it makes you want to buy stuff. Sugar is highly addictive, and the only way around a sugar addiction is to stop eating it.

    Action Steps:

    Learn to love yourself. Change your self-image through hypnotherapy or self-hypnosis. Practice being confident and powerful now. Handle your emotions in a healthy way instead of letting them handle you. Come up with an affirmation every time you catch yourself being negative about yourself and your body. Stop eating sugar.

    Jill said:

    “[Losing weight] isn’t just about the food. If it was about the food, we would all succeed, because if you can set the emotions aside, you can actually stick to a plan and not feel bad when you can’t have cake at a birthday party.”

    “Loving myself didn’t mean giving up on being healthy. It meant coming from a place of love rather than a place of hate.”

    Resources mentioned in the show:

    Books by Jill Thomas Tales from the Trance: The Strange, the Sad and the Solvable Feed Your Real Hunger: Getting Off the Emotional Treadmill That Keeps You Overweight Confessions of a Hypnotherapist Losing Weight: A Small Size of a Big Chocolate Creme Pie (Free book by Jill Thomas)

    Sponsor Links:

    BetterHelp - Get 10% off your first month using the discount code keto. Native - Get 20% off your first purchase when you use the promo code keto4women at checkout.

    More from Jill Thomas:

    Jill’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.

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  • Welcome to another edition of the Keto Hot Seat! This time we tackle all your questions about your thyroid and your adrenals, which are things that are really important to talk about. If you’re someone who cares about the status of your health and your body, it’s really beneficial to know what’s going on with your hormones, your thyroid, and your adrenals.

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

    Questions Answered in this Episode:

    What test should you have done to check for thyroid issues? What are the ways to tell you’re having issues with your thyroid and adrenals? What should you do if your thyroid levels are all good but you have all the symptoms of hypothyroidism? What do high reverse T3 and thyroglobulin antibodies mean? When you have Hashimoto’s and your antibodies went up but your thyroid hormones are improving, what could be going on? What are the best ways to treat adrenal fatigue? What are some suggestions to help your adrenals rebound? Is it alright to do intermittent fasting when you have adrenal issues? Does time restricted eating and/or fasting stress the thyroid if you have Hashimoto’s? How can you know if what you’re doing is helping or hurting your adrenals and thyroid?

    Key Takeaways:

    4 reasons why, when you’re under stress, your thyroid takes a hit. When you have perceived stress in your body, your adrenals are called into play to handle that. And when that happens, your body slows down all other processes that aren’t absolutely needed in order to deal with that stressor, including your thyroid hormone output. As the stress becomes more chronic, it leads to an overall consistent slowing down of your thyroid. Stress causes inflammation, which causes your body to decrease overall thyroid hormone production. When stress is high, you convert more T4 to reverse T3. Hashimoto’s is an autoimmune disease which causes a low-functioning thyroid. On the other hand, hypothyroidism is having a low-functioning thyroid, but it has nothing to do with the autoimmune system. Adrenal dysfunction causes low cortisol, which then results in under-functioning thyroid. Symptoms of adrenal dysfunction include the following: Being over your happy, healthy weight, especially around the middle, and weight loss resistance. Difficulty falling asleep or inability to have good sleep. Poor immunity. Chronic exhaustion. Poor emotional, mental or physical resilience. Feeling tired and wired. Episodes of low blood sugar. Insulin resistance, metabolic syndrome, high blood pressure, and high cholesterol. Poor mental function, concentration, or memory problems. Hormonal imbalances. Symptoms of hypothyroidism include the following: Fatigue. Increased sensitivity to cold. Constipation. Dry skin. Weight gain. Puffy face. Muscle weakness. Muscle aches, tenderness, and stiffness. Pain and stiffness in your joints. Irregular menstrual cycles. Hair loss. Slowed heart rate. Depressions and mood swings. Impaired memory and brain fog. Possibly, but not always, an enlarged thyroid gland.

    Action Steps:

    Work on your adrenal health and understand more about your thyroid. Look at your immune system as it relates to your thyroid. Do everything you can to let your body know it is safe. Think outside the box of what could potentially be causing you stress and look into lifestyle factors.

    IMPORTANT ANNOUNCEMENTS

    Don’t miss signing up for the live Empower Intensive coaching session on 8th October 2019 where we’re going to talk all about body image. If you can’t make it live, as long as you register, you can watch or listen to the recording and get everything else that comes along with it.

    If you want to be a part of the beta test for the new class I’m cooking up, sign up here to get notified and get a spot on the course.

    Take care!

    Kristin said:

    “I think we can all agree that this adrenal dysfunction problem is a modern problem because our lives are getting so stressful. We do have so much stimulus.”

    Shawn said:

    “At a minimum, everyone should be required to take ten deep breaths at some point throughout their day. Just that helps so much.”

    Sponsor Links:

    Bombas - Save 20% off your purchase. Care/Of - Get 25% off your first order with the coupon code keto4women.

    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.

  • What does inflammation have to do with some of the most common health issues that people from all over the world experience? Leading functional medicine expert, Dr. Will Cole shares insights from his new book, The Inflammation Spectrum, that teaches you to love your body enough to nourish it with delicious healing foods.

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

    Topics Discussed in this Episode:

    What goes on in our bodies when we have inflammation Why inflammation is becoming more prevalent in today’s society Going for the holistic, functional approach to inflammation What causes inflammation The elimination diet and how to determine what foods work and don’t work for you Bio-individuality as it relates to lifestyle factors Taking a look at your inflammatory habits Why you should practice intuitive eating

    Key Takeaways:

    Problems arise when inflammation is out of check and the body’s regulatory system is off. On a clinical level, we live in a time where functional medicine is getting people the care that they need. What is the most effective option that causes you the least amount of side effects? That should be how you assess how you deal with anything in healthcare. The elimination diet is still a gold standard when it comes to finding out what foods work and don’t work for you. Food confusion is no fun, so cutting through food confusion is liberating and revolutionary for people. We like to separate mental health and physical health but mental health is physical health. Your mind and emotions impact your physiology, and your physiology impacts your mental health. It’s important to get to a place of clarity and stillness by lowering inflammation and balancing your body to have true intuition because sometimes hungriness and cravings can disguise as intuition.

    Action Steps:

    Know your options when it comes to healing your body, and choose the one that is most effective that causes you the least amount of side effects. Find out what your body loves and what your body hates to personally modulate inflammation in a healthy, balanced way. Find out where you’re at in the inflammation spectrum and see where you should target your efforts. Practice self-love. Feed yourself what your body wants and don’t feed yourself what your body doesn’t want or doesn’t do well with. If you’re keto, find the best keto foods to focus on.

    IMPORTANT ANNOUNCEMENTS

    If you want to be a part of the very last group class of the Fat Burning Female Project happening in October, don’t miss your chance to enroll as it opens on 27th September 2019.

    Also, don’t miss the Empower Intensive coaching session on 8th October 2019 where we talk about the body image issue, and how to get over it. If you can’t join live, as long as you register, you can watch or listen to the recording and get everything else that comes along with it.

    Take care!

    Dr. Will Cole said:

    “While we’re living in very serious times with serious health issues that are in many ways at an all-time high, the other side of it is we can do something about it. And these are things that often people can do in their own life on their own.”

    “There’s so much stuff that people can do that are very effective at improving someone’s health and decreasing risk factors, decreasing the frequency and the severity of these health symptoms and these flare-ups that people are having of inflammation.”

    Resources mentioned in the show:

    The Inflammation Spectrum: Find Your Food Triggers and Reset Your System by Dr. Will Cole Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation by Will Cole The Inflammation Spectrum Quiz

    Past episode mentioned that you shouldn’t miss:

    Plant-Based Keto + Getting Rid Of Keto Dogma with Dr. Will Cole — #069

    Sponsor Links:

    ButcherBox - Until September 29, 2019, you get 2 lbs of ground beef for FREE in every single box you order for the lifetime of your subscription, plus $20 off. EverlyWell - Get 15% off your test using the code keto4women.

    More from Dr. Will Cole:

    Dr. Will Cole’s Website

    Dr. Will Cole’s Podcast (Keto Talk)

    The Goop Fellas Podcast

    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.

  • Will you start gaining weight when you quit keto? Does eating intuitively lead to weight gain? How do you not gain weight when you add in more carbs? Questions like these are some of the biggest questions about quitting keto, and the answer is not an easy thing to digest. Listen in and find out!

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

    Topics Discussed in this Episode:

    My personal experience with keto What transitioning out of keto was like for me The fear of gaining weight versus the excitement of switching to intuitive eating How to find your set point weight How to get over the fear of gaining weight

    Key Takeaways:

    The only person that knows whether you will gain weight or not when you quit keto and start eating more intuitively is YOU. Your body is going to do what it needs to do to get back to the place where it feels most comfortable and safe. It might need to gain weight in order to do that, or it might need to lose weight, or it might already be there. If you lost weight through restriction, undereating, overexercising, drastically cutting carbs, dieting, all these things that we do to manipulate our food in order to try to see changes in our body, then you might gain weight. Lasting changes will not happen from a place of hate, fear, judgment, criticism, and negativity. What you want and how you feel have to match.

    Action Steps:

    Get to your body’s set point weight. Make peace with food and your body. Listen to your body to determine how and what to eat. Fuel your body appropriately. Make the act of taking care of yourself a priority. Eat when you’re hungry and stop when you’re satisfied. Get over the fear of weight gain. Trust yourself and your inner guidance. Find your intuition. Take the time to find out and see what it says. Respect your body. Understand and come to terms with the damage you have done, and undo the damage. Don’t let your weight and body define you. Practice body neutrality. Remember that your body wants to be well. Stay in the present. Remeber, “Positive vibes only”.

    IMPORTANT ANNOUNCEMENTS

    The last Fat Burning Female Project that I will ever teach live is happening in October. If you know you want to be a part of that, mark your calendars for the enrolment on September 27th.

    I will also be doing a live Q&A call to answer your questions about the course on September 26th so you know right from the beginning whether it’s right for you or not. If you want to be a part of that, just head over here and enter your email address to receive more details about it.

    Don’t miss the next Empower Intensive coaching session on Breaking Up With Poor Body Image. It will absolutely change your life! It’s happening live on October 8th, and you can also sign up and get the recording right after.

    Take care!

    Shawn said:

    “You have to want the absolute best for your body and yourself… When you truly gain respect for your body and you make that a priority, the intuition comes out a lot more and a lot quicker and a lot easier and a lot stronger.”

    “You are not your body. Your body is your vehicle. It’s not your defining feature. It never was and it never will be. You have so many amazing qualities that have nothing to do with your body at all.”

    Sponsor Links:

    BetterHelp - Get 10% off your first month using the discount code keto. Native - Get 20% off your first purchase when you use the promo code keto4women at checkout.

    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.

  • How do you deal with bingeing and emotional eating? What does body acceptance mean? And what do you do to keep from falling off the wagon? In this episode of the Keto Hot Seat, we go into round two of listener questions all about the diet mindset.

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

    Questions Answered in this Episode:

    How can you honor your intuition and your body if you’re not accepting your body yet? Is there ever an “Aha” moment where it all makes sense and you’re free of the diet mentality? What do you suggest for binge eating tendencies? Do cravings and non-satiation mean you’re still in a diet mindset? What’s your advice for staying mindful and not turning one piece of cake in a complete carb dessert free-for-all? How do I balance intuitive eating while also dealing with gut healing and needing to avoid certain foods? What do you need to do to stop emotional eating?

    Key Takeaways:

    You don’t necessarily need to accept your body from the start, but acceptance comes quickly once you learn how to respect your body. Body neutrality is detaching the thoughts that you have from having any sort of emotional impact on you. Having a neutral diet mentality, being more free around food, using your intuition -- it’s a practice. Confidence will help you build this very quickly once you realize that you do have this inner voice that’s smart and looking out for you. The more experience you have using your intuition and using that inner guidance system, the better and easier it gets, and the more excited you will be to keep using it. When you’re bingeing, it’s communication from your body. It’s your body telling you that something is up and something is off. The more you have a negative attachment to your binge episodes after they’re done, the more you’re going to do it again.

    Action Steps:

    Take the first step to body acceptance by starting with body neutrality and working on your respect for your body. Be aware of why you’re bingeing when you’re bingeing. Do your best to stay with the experience and be introspective with it, and don’t beat yourself up about it. If you want to stop bingeing, eat a wide variety of foods and find another thing that you can do to occupy your time and get you out of a negative headspace. When you’re emotional eating, figure out the emotion behind it. Is it boredom? Fear? Sadness? Loneliness? Happiness? Have a “fire escape plan” for those times when you feel like you’re falling into emotional eating.

    IMPORTANT ANNOUNCEMENTS

    If you missed the first Empower Intensive coaching session, the recording is now available for your consumption along with everything that comes with it. In that session, we talked about silencing your diet ego so you can listen to your body. It’s about that very first step to learning how to use your intuition and working on your mindset.

    We’re also ramping up for the last Fat Burning Female Project for 2019. If you want to be a part of that, just head here and get ready to become a fat-burning female for life.

    Take care!

    Kristin said:

    “With binge eating and emotional eating, it’s almost like the drive is so strong that you almost can’t stop it… so having [a fire escape plan] that’s already pre-made that all I need to know to do is to follow these -- it helps.”

    Shawn said:

    “You can’t use your intuition if you hate yourself. If you are going at it from a place of hate, you’re not going to heal your relationship with food, you’re not going to be able to use your intuition, especially as it comes to food and your body.”

    Resources mentioned in the show:

    Your Diet Mindset Questions Answered! — #115

    Sponsor Links:

    Lola - Get 40% off your first month’s subscription using the code keto4women when you subscribe. BetterHelp - Get 10% off your first month with the discount code keto.

    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.

  • Have you ever hit rock bottom in your life? What do you do, and where do you go from there? Deanna Wilcox shares a very important message for you to not only hear but also do something with. So get ready to take action on what you’re about to learn!

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

    Topics Discussed in this Episode:

    Deanna’s health journey and what it was like to battle mold illness Some of the symptoms of mold illness that Deanna experienced How a mindset shift starts Why a mindset shift is so hard Uncovering your limiting beliefs Deanna’s mindset journey

    Key Takeaways:

    You have to get to that almost-bottom basement level to understand how powerful your mindset is. Your limiting beliefs can hold you back from claiming your healing. Gratitude is the quickest way to start noticing some changes and getting rid of the negative emotions. You can live a much more vibrant life than you are currently living if you just learn to change your mindset. The smallest step is going to provide you the biggest leap as far as the change that you will see in your life. Even though you do the mindset work and you develop this strong and powerful mindset and you develop this great awareness, it doesn’t mean that hard stuff doesn’t happen anymore. The difference is in the way that we approach them. Staying aware of your limiting beliefs and negative thought patterns every day is very critical. When we live without hope, we are experiencing the very pain that we’re trying to avoid.

    Action Steps:

    Don’t focus on what you don’t have. Start loving your illness. Uncover negative thought patterns and limiting beliefs through journaling, meditation, and practicing gratitude. Be real with yourself. Be open to working with a practitioner when trying to solve your issues. Don’t be a victim, always remain the student. There’s something we can always learn even when it’s hard. Sit with your emotions. Feel all of them, but don’t get stuck in any of them. Start living with more hope.

    IMPORTANT ANNOUNCEMENTS

    The Empower Intensive Group Coaching Calls have started on September 3, 2019, where we talked about silencing your ego. For those that didn’t get to join that call, the recording will soon be available for your consumption along with all the extra goodies that come with it. So be on the lookout for that!

    There will still be many opportunities to join in the coming months. Just let me know if you want to be a part of this by getting on the VIP list.

    The Fat Burning Female Project October class is coming up very soon. Enrolment is happening next week! If you want to be a part of that, just head here and get ready to become a fat-burning female for life.

    Take care!



    Deanna said:

    “This was the very beginning of one of my mindset shifts is realizing that had I not been through what I’d been through, I don’t know if I ever would have learned what I learned.”

    “I am living a far more vibrant life than I ever could have dreamed of because I did deeper work than I ever know that I needed to do.”



    Resource mentioned in the show:

    The Loving Diet: Going Beyond Paleo into the Heart of What Ails You by Dr. Jessica Flanigan

    Sponsor Link:

    ButcherBox - Until September 29, 2019, you get 2 lbs of ground beef for FREE in every single box you order for the lifetime of your subscription, plus $20 off. Care/Of - Get 25% off your first order with the coupon code keto4women.

    More from Deanna Wilcox:

    Deanna’s Website

    Deanna’s Instagram (@thriving_with_deanna)

    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.

  • Have you ever thought about quitting keto and wondering how to do it? A lot of you have requested for this topic, so in this episode, I share some tips and my own experience: I what I did, what I didn’t do, and when I knew it was time to quit keto.

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

    Topics Discussed in this Episode:

    Why food freedom should be your end goal The potential reasons to quit keto When you should potentially consider quitting keto How to quit keto How to not go back to eating crap

    Key Takeaways:

    Keto is a very important, very helpful healing protocol or tool for many people, but that doesn’t mean that you need to be on that forever. When you know that your healing protocol has ended, now it’s time for you to start more of your intuition and going with the flow. Whether keto or not, your end goal should be in this place of freedom around food; to have a healthy relationship with food; to be able to use your intuition 100% of the time with food and to just not worry about it. You can’t go into keto, or any diet for that matter, wanting weight loss. To be severely restricting or eliminating one food group for no reason isn’t real life. The goal, no matter what, should always be to include as much food into your diet, not continue excluding food from your diet. There are still no long-term studies showing that keto does anything for weight loss. Furthermore, there are no studies of any diet showing long-term weight loss because diets don’t work.

    Action Steps:

    If you want to quit keto, let your intuition guide you and start eating more carbs. Be guided by your body, your health, and your intuition rather than give in to sugar cravings. Always have the widest variety of foods you possibly can in your diet. Don’t force keto on yourself if you don’t enjoy it. Even if you have a medical condition that you are using keto to work on, go to your health practitioner or nutritionist and tell them you don’t want to do keto anymore. How to quit keto: Notice what sounds good in all aspects of nourishment, pleasure, and satisfaction. Is it still high fat, moderate protein, and low carbs that sounds really good as far as how you’re going to nourish your body? If not, continue thinking more about what does sound good. Be intentional with your food. Experiment and be fully aware of how you feel when you start to reintroduce foods that you haven’t had since you went keto. Take your time getting out of ketosis. Work on your diet mindset in the process. Have no fear. Keep a full stock of real foods you love in your house and find real food alternatives also. Be proud of yourself and what you’ve done using keto, and respect that.

    IMPORTANT ANNOUNCEMENTS

    Join us live in the Empower Intensive Group Coaching Calls on September 3, 2019, at 5 PM Mountain Standard Time. I’m going to coach you all on how to silence your diet ego. Trust me, it will change your life.

    And if you can’t join it live, don’t worry! There will still be many opportunities to join in the coming months. Just let me know if you want to be a part of this by getting on the VIP list.

    Take care!



    Shawn said:

    “No matter what, get rid of that diet mindset. Look beyond your weight gain or weight loss and really see what’s going on.”

    “You are not a failure for not continuing keto. It has nothing to do with you as a person. There is nothing wrong with you. You don’t owe anyone any explanation as to why you’re not following keto anymore.”

    Resource mentioned in the show:

    How Long Should You Do Keto? — #075

    Sponsor Link:

    Empower Intensive Group Coaching Calls

    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.

  • How can we break away from the diet mindset? And why is it important that we do? In this installment of the Keto Hot Seat, we answer your diet mindset questions and dive more into the role that this mindset plays in our relationship with food, our bodies, and our health.

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

    Questions Answered in this Episode:

    Why doesn’t it seem to be working no matter how hard I try to lose weight with keto? What if you actually need to lose weight? How do you lose weight without a diet mindset? How can you go about working on a healthier weight without becoming obsessive? How do you know when to move on from what you’re doing because it has stopped working? What is the next move and when do you make it? Why is losing the diet mindset so freeing?

    Key Takeaways:

    Weight is a symptom, not the problem. It’s simply a signal that your body is giving that something else is awry. Forcing keto to work versus allowing keto to work is a matter of your ego talking versus your intuition talking. Your diet ego is not going to outsmart your body and your intuition. The harder you try, the harder your body will fight back. You can’t do anything else until you understand what’s going on in your head and understand who’s talking -- is it your ego or your intuition? Your intuition should be louder than your ego. There are a lot of things that you can focus on instead of weight that align with your higher purpose and will eventually get you there if that’s what you want. Understand that what you have learned about dieting is coming from a $78 billion industry that’s making tons of money by creating this diet ego in you. “Dieting” actually causes weight gain because it increases your set point to where your body feels comfortable and naturally safe. The end goal is not only for us to understand what’s going on in our heads and what’s been done to us by the diet industry over the years, but to get more people on board to getting rid of the diet mindset.

    Action Steps:

    Get rid of the assumption that your weight is directly correlated with your food. Instead of just aiming to lose weight and thinking that’s what’s going to cause your health changes, aim for the health changes. As you get healthier and as things come into alignment with your health and balance, your body eventually sheds the unnecessary weight. When it comes to your health, do your own research and be your own advocate. When it comes to losing weight, focus on how you’re trying to make things happen. Don’t let your diet ego do the talking. Call a truce with your body and fully accept the weight you’re at right now. Use your bigger WHY as a guiding force to why you’re trying to make some changes, including your weight. Get rid of your limiting beliefs. Practice self-love. Stop looking to food and diet to “work”. Just eat what your body wants and needs. Be intentional with your food and enjoy it. Pay attention to what you’re consuming and how it feels and let your body guide you.

    IMPORTANT ANNOUNCEMENTS

    Be on the lookout for my new monthly coaching call series, Empower Intensive! They’re going to be on very specific topics about your diet, your body, and your health mindset and how all of that is holding you back from what you really want.

    If this piques your interest, join us on September 3, 2019, at 5 PM Mountain Standard Time if you want to be there live. If you can’t make it that day, no worries. As long as you’re registered, you will get everything that comes with the course.

    Take care!

    Kristin said:

    “When it comes to mindset, it’s important to remember that nobody has your answer… Everybody’s story is a little different, including ours… Really, it’s up to you to find your own solution and your own answer. Anybody who says they have it for you should be a red flag.”

    Shawn said:

    “All we’re teaching you how to do is find your own answers by using your own body. Your body’s signals and guidance and clues -- that is invaluable. And we all so out of touch with that, we don’t even realize it.”

    Resources mentioned in the show:

    The Psychology of Women, Food, and Body with Laura Goldner, Psy.D. — #114

    Sponsor Links:

    ButcherBox - Until September 29, 2019, you get 2 lbs of ground beef for FREE in every single box you order for the lifetime of your subscription, plus $20 off. Native - Get 20% off your first purchase when you use the promo code keto4women at checkout.

    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.

  • How do you cope with the issues you have with food and your body image? Clinical psychologist Laura Goldner talks about the issues that most women have and how important it is to be aware of what your body feels. She also shares how she draws from a wide variety of modalities to help women move from where they are to where they want to be.

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

    Topics Discussed in this Episode:

    What Laura does in her practice Helping women in transitions The issues that women have with food, eating, and body image Why it’s important to be aware of what your body feels Why so many women hate their bodies Connecting with your sexuality What people find “sexy” How regulating your blood sugar can lead you to freedom Locus of control: internal versus external

    Key Takeaways:

    The time of transition that you go through is an opportunity for enormous insight, enormous healing, and shifting the direction of your life. If you’re not paying attention to what your body feels, you’re not aware that you’re stressed until you’re binging on something, you’re not realizing that you’re tense until you’re having a full-blown panic attack, and you’re not connected to hunger and satiety cues. When we’re looking at the complicated issues around food and eating, there is almost always guilt and shame tied up with it. Doing extended breathing can be a very quick way to calm yourself. Your sexuality is a part of your life force. The idea of what is sexy that we have absorbed through media is usually not us, and so we feel embarrassed or ashamed of our bodies. You deserve to feel beautiful and confident and to do what you need to do to get there. There is a direct connection to feeling good in your body and feeling sexual. Connecting with your sexuality starts with yourself -- feeling and loving yourself.

    Action Steps:

    Be self-aware and pay attention to what your body feels. Stop taking care of everybody else at the cost of yourself. Never be too busy to meditate. Practice the 4-7-8 breathing technique, where you breathe in for 4, hold for 7, and breathe out for eight. Look at your patterns with curiosity and compassion and not with criticism.

    IMPORTANT ANNOUNCEMENTS

    If you want to be a part of the mindset projects that I have coming up very soon, make sure to get on the interest list. Learn more and sign up for that so you can get the detailed information coming out this week!

    Laura said:

    “When women are in their best place, really grounded in themselves and self-love, everybody around them benefits.”

    “It is rare to find a woman who is completely at peace with her body, who is completely at peace with food… and so this was one of the issues that the general practice of working with women and moms became this cluster of really frequently occurring issues.”

    Sponsor Links:

    Herbaly - Use the code bloodsugar22 to get 15% off your first order.

    More from Laura Goldner:

    Laura’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.

  • Have you ever felt scared about eating food? Or ashamed and guilty for eating something you think you should not be consuming? In this episode, I delve into how you can get rid of these negative emotions that we associate with food, sometimes without even knowing.


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

    Topics Discussed in this Episode:

    What food fear was like for me when I was growing up Finding keto and getting rid of the diet mindset The ego versus the intuition Why we fear food Where these fears come from What this type of negative thinking around food does to you Orthorexia 7 ways to help you get over your negative thoughts around food

    Key Takeaways:

    There are stories you tell yourself that come from a place of fear, that is your ego talking. When it’s your intuition that’s speaking, it’s more of a guidance. There is no such thing as “can and can’t”, no negative thoughts or emotions or negative labels on food. Some of the reasons why we fear food: Because of the belief that body weight can and should be manipulated with food. Because you’re afraid you might lose control with certain food. Because you fear death or illness, or reoccurrence of a disease that you have had in the past. Because you’re afraid of eating certain foods will make you not do the diet perfectly. Because you’re afraid of falling off track. Because you’re afraid of feeling like crap. Negative emotions around food cause stress. It also leads you to spiral out of control, which then leads you to become even more detached from that food and your body, and you end up binging and feeling like crap. Some of the signs and symptoms of orthorexia: Compulsive checking of ingredient lists and nutritional labels An increase in concern about the health of ingredients Cutting out an increasing number of food groups An inability to eat anything but a narrow group of foods that are deemed healthy or “pure” Unusual interest in the health of what others are eating Spending hours per day thinking what food might be served at upcoming events Showing high levels of distress when “safe” or healthy foods aren’t available A sensitive following of food and healthy lifestyle blogs on Twitter and Instagram Body image concerns may or may not be present

    Action Steps:

    Practice eating intuitively. Get rid of your negative thoughts around food. Remind yourself of your bigger why and how you want to get there. Get rid of the macros that you must hit or the rules you must follow. Know that perfection does not exist and is not required. Remember that food is fuel for your body. Some fuels are better than others but none are bad or are going to immediately damage you. Think about the impact energy plays into this relationship. Trust your internal guidance and body’s signals instead of outside influence. Work on your mindset and your feelings about yourself and your body.

    IMPORTANT ANNOUNCEMENTS

    For those of you who are interested in The Fat Burning Female Project, the last class of 2019 is coming up real soon in October!

    Also, be on the lookout for my new mindset coaching series! If you’re interested in learning more about these mindset projects, make sure to get on the interest list.

    Shawn said:

    “Skinny is not the only healthy way to be. There are many skinny people who are unhealthy and many larger people that are healthy. It is just a society filled with diversity and we are not seeing that.”

    “There’s nothing wrong with wanting to eat healthy in and of itself. It’s when it’s taken to the extreme that it becomes an obsession.”

    Resources mentioned in the show:

    Oprah Super Soul Podcast Episode

    Sponsor Links:

    ButcherBox - For July, new members can get burgers all summer long! If you sign up today, you get a FREE package of 6 burger patties in every single box you order until October 15, 2019. Herbaly - Use the code bloodsugar22 to 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.

  • What do you know about supplements? In this episode of the Keto Hot Seat, we dish out all the good, the bad, and the ugly about the supplements you’re taking (or not taking) and answer all the super insightful questions you’ve sent our way.

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

    Questions Answered in this Episode:

    How do you know which supplements are good, and how to avoid the “junky” ones? When is a good time to take probiotics? Should you rotate probiotic brands and types? Should you take probiotics forever? What are the supplements to take before and after antibiotics? How effective are supplements when you take them all at the same time? Can you take magnesium and calcium together? How do you check for interactions between supplements when most doctors disregard this? How do you know which supplements your body needs? What are the basic supplements everyone should be taking? What are the necessary supplements versus what would be nice? What test should you take before starting supplementation? If you eat a nutrient-dense diet and you take mineral supplements that are needed, is a multivitamin really necessary?

    Key Takeaways:

    There is nothing a supplement can do that replaces what your diet and lifestyle choices do for you. Whereas pharmaceutical products go through rigorous testing to determine their safety and efficacy, supplements are in the category of “safe until proven guilty”. Supplement products can go on the market and stay on the market until a problem comes up. Supplements are categorized into the following: Pharmaceutical grade Medical grade Cosmetic/nutritional grade Taking a probiotic during and after antibiotic use prolongs your gut’s ability to recover. The benefits of probiotics mainly happen transiently. They don’t necessarily colonize in the gut. A lot of nutrient deficiencies are caused by stress and lack of sleep.

    Action Steps:

    Choose nutrient-dense foods. Work on your stress reduction. Get proper sleep. In fact, sleep as much as you possibly can. That is the best thing you can do for your gut. Get enough sun exposure. Work out and build your strength. Commit to being an informed consumer and stay educated. Consult a healthcare professional for supplement recommendations. Do your own research on supplements and become your own investigator. Read the ingredient labels of your supplements just as closely as you read your food labels. Support your gut by eating fermented foods. Get tested for vitamin D levels and work with a practitioner to understand what dosing would be right for you. Spend a little bit of money to know what nutrients you’re deficient in. Don’t just supplement to fix a symptom. Definitely dig in and figure out the root cause. Get a hormone test, Download Shawn's supplement guide

    IMPORTANT ANNOUNCEMENTS

    Be on the lookout for my new coaching series! It’s going to be about mindset as it relates to your diet, your body, and your eating habits. If this piques your interest, you can head over to my website and check on the interest list that’s going to be posted over there.

    Take care!

    Kristin said:

    “Just because a certain supplement works for your friend or someone recommends it, it does not mean it’s good for you or that your body needs it… It is always in the context of “What are you dealing with? What are your goals? All those things.”

    Shawn said:

    “This information that we share today, it might all change tomorrow… There’s something about supplements, they’re super confusing for consumers because there’s so many brands, there’s so many promises.”

    Resources mentioned in the show:

    US Wellness Meats Organ Meat Examine.com Labdoor NutrEval Shawn's supplement guide

    Sponsor Links:

    Care/Of - Get 25% off your first order with the coupon code keto4women.

    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.

  • What should we do when our diets don’t work, or when we’re never successful when we try to diet? Elizabeth Benton of Primal Potential talks about finding the solution from the inside-out and making small but impactful changes in our daily life. She shares about how changing our mindset is the key not only to lasting weight loss but, more importantly, to lasting happiness.

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

    Topics Discussed in this Episode:

    Elizabeth’s journey towards changing her mindset Healing from the inside-out Building mindfulness around your food choices Taking small steps towards wellness Sustaining the changes you make in your lifestyle Learning the stories about yourself and changing the narrative Building awareness through journaling

    Key Takeaways:

    The compulsion to eat something can be fueled by being disengaged. Doing some internal work around your mindset first will not only help you to lose weight but also sustain the changes you’ve made in your lifestyle. If you don’t change the way you think, then you will continue to stumble at the same excuses, the same setbacks, the same barriers that you always did before. There’s a difference between not having control and not taking control. Anybody who tells themselves they don’t have control when it comes to their diet and lifestyle isn’t being honest. They do have control, but they’re not taking it.

    Action Steps:

    Change your mindset. Commit to making changes in your lifestyle, one small thing at a time. Start your day by identifying how you want to feel today. As Elizabeth’s mantra goes, “The goal is the feeling.” Build awareness through journaling.

    IMPORTANT ANNOUNCEMENTS

    If you signed up on my email list and you haven’t seen an email from me in a while, check your junk or spam folder for them. If you haven’t yet subscribed, you can also do that on my website.

    If you missed the enrolment for the July class of The Fat Burning Female Project, don’t forget that you always have the option to do The Fat Burning Female Self-Study. You can start on that now, and then upgrade in October when the enrolment opens for the next group class.

    Take care!

    Elizabeth said:

    “Change isn’t something that happens from the outside-in… It really has to begin with changing the way you think and changing your mindset. And when you do that, you just remove all the barriers.”

    “We can get short-term results with short-term strategies, but that’s a crappy way to live because you keep doing all of this work only to do it again.”

    Resources mentioned in the show:

    Chasing Cupcakes: How One Broke, Fat Girl Transformed Her Life (and How You Can, Too) by Elizabeth Benton

    Sponsor Links:

    ButcherBox - For the month of July, new members can get burgers all summer! If you sign up today, you get a FREE package of 6 burger patties in every single box you order through October 15, 2019. Native - Use the promo code keto4women and get 20% off your first purchase.

    More from Elizabeth Benton:

    Elizabeth’s Website (Primal Potential)

    Primal Potential Podcast

    Elizabeth’s Instagram (@elizabethbenton)

    Elizabeth’s Twitter (@PrimalPotential)

    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.

  • What exactly is that one thing you’re still NOT doing to get 100% healthy? Let me clue you in as to what that is as I share my story around it.

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

    Topics Discussed in this Episode:

    The one thing you’re not doing to get healthy My story around meditation What is meditation, and why you have to do it The benefits of meditation How you should think about meditation The different forms of meditation

    Key Takeaways:

    The one thing that you are not doing to get healthy is meditating. Intuition is that calm, serene voice in the back of your head that’s going to lead you in the right direction if you can hear it. Meditation is about quieting down your ego so that you can be guided by your intuition. The benefits of meditation: Regular practice of mindfulness meditation reduces cortisol levels in the blood. It also reduces stress-related inflammation. It improves the symptoms of stress-related illnesses like IBS, anxiety, depression, PTSD, and fibromyalgia. The more stressed you are, the better the meditation works. Beyond stress, it improves your self-image and self-awareness. It brings a more positive outlook on life and improves memory, clarity, and attention span. It makes you a kinder and more compassionate person both to yourself and to others. Studies also show that meditation may help fight addictions by increasing self-control and awareness of triggers. It improves your sleep and your mood, and it helps control pain. Meditation is a technique that trains your attention and awareness to achieve a mentally clear and emotionally calm and stable state. It’s about quieting the mind and redirecting your thoughts.

    Action Steps:

    Challenge yourself to do meditation consistently for at least 3 months. Find an app to guide you into meditating. Schedule your meditation. Carve out 10 minutes of your time per day for meditation. Don’t be results-focused.

    IMPORTANT ANNOUNCEMENTS

    If you signed up on my email list and you haven’t seen an email from me in a while, check your junk or spam folder for them. If you haven’t yet subscribed, you can also do that on my website.

    If you missed the enrolment for the July class of The Fat Burning Female Project, don’t forget that you always have the option to do The Fat Burning Female Self-Study. You can start on that now, and then upgrade in October when the enrolment opens for the next group class.

    Take care!

    Shawn said:

    “There’s absolutely no point in focusing or dwelling on the past, or focusing or being nervous about the future or what’s going to happen. We really want to stay in the present moment as much as possible.”

    “[Meditation] is not about the results. This is not something you’re doing to try to see something happen as quickly as possible, and then you get frustrated when it doesn’t happen. We’re not adding that mentality to this.

    Resources mentioned in the show

    My Favorite Affordable Non-Toxic Skincare Products Headspace App Insight Timer App Spotify Calm App

    Sponsor Links:

    Four Sigmatic - Use the code shawn and get 15% off your order. LOLA - Use keto4women when you subscribe and get 40% off your first month.

    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.

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

    Topics Discussed in this Episode:

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

    Key Takeaways:

    The most common toxins found in the products we use:

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

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

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

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

    Action Steps:

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

    IMPORTANT ANNOUNCEMENTS

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

    Take care!

    Shawn said:

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

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

    Resources mentioned in the show

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

    Sponsor Links:

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

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

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

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

    Topics Discussed in this Episode:

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

    Key Takeaways:

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

    Action Steps:

    Track and pay attention to your menstrual cycle.

    IMPORTANT ANNOUNCEMENTS

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

    Take care!

    Lisa said:

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

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

    Resources mentioned in the show:

    The Fifth Vital Sign by Lisa Hendrickson-Jack

    Sponsor Links:

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

    More from Lisa Hendrickson-Jack:

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

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

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

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

    Topics Discussed in this Episode:

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

    Key Takeaways:

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

    Action Steps:

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

    IMPORTANT ANNOUNCEMENTS:

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

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

    Take care!

    Shawn said:

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

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

    Resources mentioned in the show:

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

    Sponsor Links:

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

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

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

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

    Topics Discussed in this Episode:

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

    Key Takeaways:

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

    Action Steps:

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

    IMPORTANT ANNOUNCEMENTS:

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

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

    Take care!

    Shawn said:

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

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

    Resources mentioned in the show:

    Live Keto Workshop Suspension trainer

    Sponsor Links:

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

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

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

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

    Topics Discussed in this Episode:

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

    Key Takeaways:

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

    Action Steps:

    The Steps to Intuitive Eating

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

    IMPORTANT ANNOUNCEMENTS:

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

    Take care!

    Stephanie said:

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

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

    Resources mentioned in the show:

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

    Sponsor Links:

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

    More from Stephanie Dodier:

    Stephanie’s Website

    Stephanie’s Facebook

    Stephanie’s Instagram

    Stephanie’s Podcast (The Beyond the Food Show)

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

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

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

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

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

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

    Take care!

    Shawn said:

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

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

    Resources mentioned in the show:

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

    Sponsor Links:

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

    More from Shawn Mynar:

    Shawn's Website

    Shawn's Instagram

    Shawn's Facebook

    The Fat Burning Female Project

    The Fat Burning Female Self-Study

    Best Ketone Test Kit

    Precision Xtra Blood Ketone Meter

    Precision Xtra Blood Ketone Test Strips

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