I believe the body can HEAL itself when given the right circumstances.
I believe in the POWER of the mind. I believe that we have the power to CHANGE our own lives for the better.
I believe that by quieting our minds that we can find our own ANSWERS.
And 3 years ago, I created KETTERLING LONGEVITY so I could help clients create amazing, healthy, fun, vibrant lives.
Intermittent fasting is quickly becoming a great way to improve your overall health, decrease inflammation, and reduce insulin resistance.
Basically intermittent fasting is when we push off eating breakfast until later in the day giving our body a more extended “fasting” period that started then night before after dinner was consumed. Start with fasting 12 hour between dinner the night before and breakfast. Once you get that down work up to 14-16-18 hours before eating.
This extended period of fasting allows are body to have a reduction in inflammation. Every time we eat, its an inflammatory process so decreasing the amount of times we are eating per day can greatly reduce our inflammation. While we wait to eat, our body gets the chance to heal itself rather than work to digest food. Our immune system can go to work looking for things to heal while it is resting from food. It is truly amazing how much energy it takes for the digestive process. Intermittent fasting can also help reset your gut microbiome and make it harder for salmonella and other bad bacteria to live very well.
Intermittent fasting also helps to stimulate autophagy which is the process of our body breaking down old, weak cell components and recycling them for energy. This is a natural detoxification process that can slow down with age. Think of autophagy as cleaning house and recycling trash. This is an amazing clean up process that allows our cells to have more room to function much more efficiently. We all know how great it is to have a clean space to live in. This is like cleaning up our internal space.
Insulin resistance is becoming a huge problem today and intermittent fasting can help improve insulin resistance dramatically. Over the past few years our bodies have become so reliant on burning sugar fuel and this has created many metabolic disorders like diabetes, inflammatory diseases, and insulin resistance. Fat as a fuel source is actually better for our bodies and is a much more efficient way to burn energy. When we teach our body to burn fat for fuel it leaves the blood sugar alone and it doesn’t fluctuate much because it is burning fat for fuel.
So, one of the biggest takeaways here is the fact that using intermittent fasting is a great way to eat “less often” and therefore massively reduce our inflammation. Reducing inflammation from different angles can really help us get to a place of better health. Inflammation is usually the root cause of illness and then going deeper to find the root cause of the inflammation is where magic can happen.
If you have any question, click here to send me a message!
My Top 3 Summer Keto Diet Tips:
If you are like me, I just love summer and now we are right in the middle of it. Many of us also want to be thinner especially in the summer so we don’t get as hot and look great in shorts, dresses, and swimming suits.
Summer is also a major time for dieting and I know because I was probably on a diet every summer for like 20 years and it was usually a frustrating experience. Finding Keto was really an amazing thing and now it is all the rage.
The Ketogenic Diet is so popular right now it seems like a fad but I believe it is here to stay if you really approach it in a way that our body’s can more relate to.
If you have been doing the Keto diet for any amount of time you may have experienced how amazing it is and then how it can shift and seem like it is not working any longer.
Here are 3 great tips that will help you keep your Keto diet working better!! If you are not doing Keto, these tips are still very helpful in weight loss also.
Tip #1: Protein:
Eating a Ketogenic diet does not mean you can have unlimited protein intake. In fact, it seems like when newcomers are looking for snacks to eat, often protein is what they find like cheese, jerky, protein bars, protein shakes, and eggs.
If we are eating protein or meat at each meal and then using the above for snacks we can easily over consume protein. Over consuming protein is going to push us back on our Keto results in a big way. Excess protein can easily be converted into sugar by the liver (gluconeogenesis). Then we get kicked out of ketosis. If you are noticing that you are having a hard time getting into or staying in ketosis, check your protein grams.
A good rule to use to calculate your protein consumption is to consume 1 gram of protein per each kilogram of weight. So to convert pounds to kilograms divide your weight in lbs by 2.2. An example is if you weight 150 lbs then 150/2.2=68. So consume 68 or so grams protein PER day in divided meals.
Another reason I like to avoid excess protein is that high protein consumption has been linked to increased risk of some types of cancers. Yikes!
Of course, if you exercise a lot or are an athlete, your protein requirements may be higher and adjust accordingly. Consuming 1.6 grams protein per Kg of weight may be more fitting for an athlete or someone who exercises heavily.
Tip #2: Sleep and Stress
I know we have heard this over and over, but two areas of our lives either individually or compounded together can super increase the inflammation in our bodies. This is the same inflammation that keeps us from losing weight and creating disease in our bodies.
Excess stress raises our cortisol levels for extended periods of time. Lack of good quality sleep can do the same thing. Both together are even worse asour bodies go into a more fight or flight response and the adrenal glands that produce cortisol get over worked. This can also cause the adrenal glands to release cortisol at the wrong time of day. This rise in cortisol causes other hormones to get out of balance including estrogen, progesterone, testosterone, and thyroid. It can also raise blood sugar levels and cause the body to store body fat.
So, how can you improve your sleep? Here are some tips:
1-Making sure you are creating enough time to get good sleep. Aim for 6.5 to 8 hours per night. Chronic sleep deprivation of less than 6 hours for most people can be inflammatory.
2-Helpful supplementsinclude melatonin, L-Theanine, Relora, Magnesium Glycinate or malate, GABA.
3-Do not eat right before bed. Make sure you eat dinner 2-3 hours before bedtime. This will improve your sleep as you are giving yourself the proper time to digest your food. Food and alcohol right before bed can really keep your body from getting the really good deep sleep that you need to feel rested.
4-Block Blue Light:Here is one of the biggest and newest ways to dramatically improve your sleep: Block the blue light that is emitted from your electronics at night. Your computers, tablets, and cell phones emit a blue light that tells your pineal gland that it is still daylight therefore reducing your body’s innate ability to know when to start producing melatonin for sleep. Either shut down your electronic devices a couple of hours before bed or invest in some blue blocking glasses like SwanWickSleep.com.
If you are anything like me, I used to think that I handled stress really well and that it was no big deal.
This was really wrong thinking on my part. Not addressing what I could to help deal with stress was increasing my inflammation big time and I was starting so see things like major hormone imbalances, mood swings, depression, weight gain, lack of focus at work, and I looked like I hadn’t had a good night sleep in a year.
Life is really short when you think about it. Becoming curious about the stress in your life and asking yourself key questions like:
1-How much stress am I under?
2-What can I do to better prepare for my day to reduce my stress?
3-What adjustments can I make at work or home to help reduce stress?
4-What supplements can I take to help reduce stress impact on my body?
5-Am I exercising too much or not enough?
6-Can I incorporate meditation, yoga, or breathing exercises to help my body recover?
7-Do I have an addiction to stress and if so, what steps can I take to break the pattern?
Using these questions as a guide to get curious about the stress in your life can really help you become aware of what you have possibly not been addressing.
Once you do some identification it will make working to reduce the stress much easier and you can start making a plan to make the necessary changes to help yourself take care of what needs attention. Sometimes supplementation is great. I love Ashwaganda, Magnesium, Vitamin B Complex, and L-Theanine. These can really help while you are working to get this whole issue under control.
Tip #3: MCT Oil:
MCT oil is derived from coconut oil and is concentrated in 100% medium chain triglyceride fats. These fats are superior to coconut oil for use in the Keto Diet. Consuming MCT oils helps your body produce ketones easier and faster without the use of those expensive exogenous ketone products.
Another added benefit of consuming MCT oils is being able to eat less overall fat in your diet and still helping your produce plenty of ketone for energy. For some of us on Keto, eating high amounts of fat is just really hard to do or get used to. Our goal is to allow our own bodies to naturally produce ketones so that real fat loss and reduced inflammation can occur.
When we produce sufficient amounts of ketone we more effectively reduce the hunger hormone, ghrelin and therefore don’t feel hungry between meals and we really start to burn body fat.
My favorite MCT oil is BulletProof brand Brain Octane. MCT oils contain a variety of medium chain triglycerides and the Brain Octane is purely the MCT known as C8. It is the best at helping your body make ketones quickly for energy and helping you get into ketosis much easier as well.
Add MCT oils to coffee, smoothies, soups, on salads, or veggies. It has no flavor so it will not change the way your food tastes.
When starting to incorporate MCT’s if you have never used them before, start slow with only about a teaspoon at a time. Eventually over some days you can increase to a tablespoon at a time. Eating too much too soon can cause diarrhea.
If you need help sorting our your Keto Diet, please contact me at:
Ok well, I didn’t totally stop, but I exercise much differently than I did a few years ago big time!
I used to think I had to work out super hard, burn a bunch of calories, just to maintain or even try losing a little bit of weight.
Want the TRUTH: Exercise is amazing for us. It keeps us strong and in good cardiovascular shape. But because our bodies are very smart and adaptive, the actual number of calories we burn depends on so many things like hydration and the state of our overall metabolism.
Just because your Fitbit says you burned 600 calories, that may not be the case. In fact I believe most of us have been on so many diets that our metabolisms are so disrupted and don’t burn as efficiently as they should. So if you think you can go eat french fries because you worked out for 2 hrs, think again.
Exercise for health first and foremost! To keep your muscles strong and your lungs at good capacity.
Make changes to your diet for weight maintenance or weight loss. You will get the most results this way. In fact, when I was losing the 25 lbs I needed to lose a few years ago, I was dropping weight due to dietary and lifestyle changes, and I had actually stopped exercising for a few months. Absolute truth.
We can also over exercise. I did that for a while years ago too. I was under a lot of stress and I would make myself go to the gym daily for 2+ hours. This just inflamed me more and stress my body even more. It did nothing for me as far as true health went.
Listen to your body. Go out and get some exercise, but know that 95% of your body composition results will come from a clean, healthy diet and reducing the number of times you are eating per day.
If you have been on this never ending treadmill, send me a PM or message below. I am happy to help you get on the right track!
For a better part of 15 years I tried very hard to lose about 20+ pounds to that I could look and feel better. I felt bloated and swollen in my small frame.
I tried about 15 different diets, exercised profusely, and tried every supplement on the market hoping for some magic to happen. Well, it didn’t. Sometimes I would lose a few pounds only to gain it back in a short time. Although it was frustrating, it got me to where I am today as I continued to further my education into natural health and to see searching for answers.
Want to hear this interesting news? Insulin. Being a pharmacist I really didn’t think much about insulin unless I was working with a diabetic patient. I certainly was not interested in my own insulin since I was not personally diabetic. In some of my more recent trainings I have learned so much about insulin and how it really applies to most of us diabetic or not especially as it relates to weight loss.
When we eat carbohydrates, we stimulate insulin to lower our blood sugar as the carbs digest. This is a good thing. It is also important to know that insulin has more functions than just lowering our blood sugar. One of those is the regulation of fat storage.
Every time we eat which most likely includes the consumption of carbohydrates, we stimulate insulin. It is important to also note that the higher the amount of carbohydrates that are consumed means the higher amount of insulin that will also be secreted. The higher the insulin secretion the more inflammation that can take place. It also means the body has to figure out what to do with all of the carbs. It will burn some, store some, and then store the rest in your fat cells if it cannot use all of it before your next meal is eaten. Did you get that?
This is where we run into issues when a person eats many times a day and eats a high carbohydrate diet also. Combine this with trans fats and fast food and you really have a problem on your hands. If you fit into the category of eating multiple times per day especially without regards to your carbohydrate intake, you are telling your insulin to store fat all day long. No wonder it is so hard to lose weight!! Insulin is just there doing its thing bringing blood sugar down and storing all of the excess calories of especially carbs right to your body fat.
What can you do to turn this around? Luckily there are now many things that can be done to remedy this. Things like:
1-Intermittent Fasting-waiting to eat until later into the day
2-Eating a lower carbohydrate diet
3-Block fasting-fasting for a certain number of days at a time
Balancing our insulin hormone and keeping it lower is the key to losing weight and living a more anti-inflammatory lifestyle. I now think about my insulin every day. As I have focused on this and not necessarily on losing weight, the weight started falling away along with a lot of bloating and puffiness. I was ecstatic!! I didn’t have to exercise forever in the gym to make this happen and I also healed my hypoglycemia as well.
My body now loves burning fat for fuel leaving my blood sugar alone and very stable. It has totally freed me from hypoglycemia and weight issues. I also know that keeping my blood sugar in check keeps my insulin levels lower. This means I have less overall inflammation in my body and that my cells are healthier than they were 15 years ago.
Try one or all of these strategies. They just may be what you are looking for. If you need more info, send me a FB message or email me at email@example.com
It’s no secret we need to get good sleep and let’s take a look at what happens if we do not get enough.
Lack of good quality sleep starts to drastically alter our hormones. Hormones including estrogen, testosterone, and cortisol are the most affected.
Starting with cortisol, this hormone is released in our bodies in response to stress. Not getting enough sleep causes stress and cortisol is released to deal with this stress. In a chronic sleep deprivation situation, our bodies go into a more fight or flight response and the adrenal glands that produce cortisol get over worked.
This can also cause the adrenal glands to release cortisol at the wrong time of day. Have you ever felt wired and tired? That could possibly be higher cortisol levels at the wrong time of day. Cortisol usually follow our circadian rhythm which can be severely interrupted when we are under too much stress for too long.
So, how can you improve your sleep? Start by:
1-Making sure you are creating enough time to get good sleep. Aim for 6.5 to 8 hours per night and going to bed and waking in the morning at the same time each day can help your body get into a rhythm.
2-Helpful supplements include melatonin, L-Theanine, Relora, Magnesium Glycinate or malate, GABA.
3-Do not eat right before bed. Make sure you eat dinner 2-3 hours before bedtime. This will improve your sleep as you are giving yourself the proper time to digest your food. Late night alcohol can also affect how well we sleep. As you body starts to metabolize the alcohol, it is also trying to detoxify your body so this can cause extra stress on the liver and may cause you to not get quality sleep.
4-Light: Here is one of the biggest and newest ways to dramatically improve your sleep: Block the blue light that is emitted from your electronics at night. Your computers, tablets, and cell phones emit a blue light that tells your pineal gland that it is still daylight therefore reducing your body’s innate ability to know when to start producing melatonin for sleep.
One way to help protect yourself is to download F.lux https://justgetflux.com. You can also get these really cool “swannies: http://www.swanwicksleep.com. They are also really great for blocking the irritating light from our electrics. In addition to this, it is a good idea to just put away all electronics by 8-9 pm and do something nice and relaxing for you. Read, meditate, take a bath,
something like that. Email and social media can be over stimulating into the evening so give yourself a break!!
Lack of sleep will also cause your skin to look older. Not getting enough sleep interrupts the body’s ability to renew, heal, and detoxify. Even in as little as 5 nights or less, your skin will start showing more wrinkles, lines, and red spots. Your body cannot produce the collagen it needs if you sleep too little.
Remember, self-care is very important to you performing at your best in all areas of your life. Making sleep a priority is one of the key areas you must keep in mind as it affects everything about your body and skin.
And then it wasn’t long until that diet failed me too. This really hit my personal confidence. I felt like a failure over and over. What I really didn’t realize is that I was teaching myself pattern and a very unsuccessful one at that.
Do you want to know how to break this pattern? Here are 3 things that can help you right now:
1-Tune into your body and notice if something you eat or drink gives you some kind of reaction. It could be a racing heart, a stomach pain, an itch, a headache, a runny nose, or weight gain. These and others can be indicators that what you are eating is causing some kind of imbalance or inflammation.
Do you know how powerful it is to stay away from foods that inflame you? It’s absolutely huge. This alone could totally transform your health within a week.
2-Pick some healthy habits and STICK with them. Try things like exercise, eating more veggies, eating less carbs, eating Keto, meditation, cutting out soda. Whatever it is do it and keep doing it every day. Then 3-4 days later, add something else onto that. Start creating a healthy lifestyle that you consistently practice.
3-Plan ahead!! Plan you snack and lunch the day before so that you are prepared for the day ahead. Leaving your food to chance greatly increases the chance having to resort to eating unhealthy foods.
I always have nuts and low-carb food bars with me so that if I get hungry and “my kind” of food is not available, I am totally covered.
I have the luxury of having super great health but I did not always feel as good as I do today. These are some of the tools that I still used daily to make sure I am at the top of my game.
**Remember, you can get healthy again!!
I have shared before that in my 30’s I was busy running 3 businesses and basically running myself into the ground with my crazy schedule. I was eating poorly, not sleeping well, and that along with the enormous amount of stress I was under was causing me some serious health issues.
There was one other event that happened during that time that is still hard for me to speak about even today. My father was scheduled for a heart valve replacement and it was a little scary but he was in pretty good shape for his age so I was not overly worried about. I thought it would just be one of those routine surgeries and he would be home soon.
Well, that is not the way it happened. He made it through the surgery just fine but for some mysterious reason his body started shutting down, kidney’s were failing, and he passed away 5 days after the surgery.
My life changed forever in that moment and it was the hardest thing I had ever had to deal with up to that point in my life. Looking back it really was the straw that broke the camel’s back. Most often it is not just one thing that puts our health into crisis, it is a combination of things that together add up to tip us over.
Maybe you have experienced that too where everything seems fine and then “all of a sudden” you are depressed, fatigued, foggy in the head, a hormonal mess, etc. It really is the lifetime accumulation of how you have been living your whole life and then one major stressor comes and over you go.
I knew if I went to a doctor to help me they would just put me on anti-depressants and I didn’t want to go that route. My body needed proper nutrition, sleep, exercise, and a big fat plan to get me stress under control.
For some years after my father passes we tried to figure out what the heck had went wrong. He always seemed pretty healthy despite taking a blood pressure and cholesterol medication. As I dived into fixing my own health I discovered that he most likely had a few things going against him that I wish I had known back then to help him be healthier. First, he was most likely deficient in vitamin D and vitamin K2. That would explain why he needed a heart valve replaced.
We also lived on a farm and he was a lifelong farmer. I loved growing up on a farm but there is no denying the huge amounts of chemicals and pesticides that he was working closely with to put on his crops. Today we have a much better idea of what these chemicals do and no doubt if he could have done some detoxification, he may have been stronger to deal with such a major surgery.
Since I also lived on that farm for 18 years, I also was exposed to some extent to the same chemicals. I have been doing various detoxifications for the past 15 years to help my body reduce the burden and improve my cellular function. It really was no wonder that I had so many food intolerances and hormonal issues. I was doing cleanses even before they were the “cool” thing to do. Back then the testing for these sorts of things didn’t exist, but now that has all changed. We can test or mineral deficiencies and heavy metal toxicity for really a pretty low cost to get an idea of where we are at in the spectrum of toxicity.
It is undeniable that we live in a world full of many toxins and chemicals. In fact most newborns are born with over 180 identifiable chemicals in their bodies at birth inherited from their mothers. We can deal with this issue when we take positive action to things like reducing our exposure, getting proper nutrients in our bodies, and making sure to detox and cleanse on a regular basis to make sure we do not get large build up of toxins. And if we are already experiencing a lot of serious health issues, I think you already now the answer. Get on a program to detox and nutrify your body back to health.
I have been working with clients to do just this for the past 7 years and studying it for many more than that. It is not difficult, it just takes a plan and taking action on the plan to start getting results.
Send me a PM if you would like to test for toxic metals in your body.
(And yes, I still miss him every day!)
Join me!! Sign up here: http://bit.ly/2r1pkJ5
STRESS~~How to not let stress affect you!!
We all know its a killer yet we just keep letting it run away with us.
The really big deal about this is the damage that stress can have on you. Sometimes you feel it and sometimes you might not be at that point yet.
Stress is a silent killer called INFLAMMATION. Reducing inflammation is the core of my business as a health and detox coach. This is where all disease lies.
Inflammation is why you can’t sleep at night, can’t lose weight, look bloated all the time, why your muscles are hurting, and the list goes on.
The main question I get is well, I can’t get rid of the stress (usually for reasons like own a business, work a certain job, have kids, sick parents, etc) so what can I do?
When I was at the height of my personal stress crisis, this is what I did to help myself out:
1- Do a short 5-10 minute relaxation twice a day. Seriously, we can all find 5 minutes twice a day. Sit down, close your eyes, and focus on your breath. Yes, actually take some deep breaths as you are probably taking these short little shallow breaths all day which are making your stress worse. Its an additional signal to your body that there is a crisis.
If you can’t sit, do it standing. Just do it. Give your body the opportunity to have a few minutes to rest, relax, and recalibrate. Feel free to increase the time of the session as you feel inspired to do so.
2-Identify the biggest problem your are dealing with. Start with one and you can later repeat as often as you feel necessary. Take this problem or situation and really look at it. Is it something that you can actually fix or deal with once and for all.
If possible, make a date to get that issue resolved. Just do it. Have the meeting, call the repair person, etc. If it happens to be something like managing sick parents, issues with an employer, dealing with ownership of a business, then you have really big choice here.
The choice is if it is something that you cannot change, are you willing to change the way you perceive this stressor? This is super not an easy thing to do and don’t think that I just said to myself just get over it and everything was just ok.
It took some reflection and a lot of thinking to where I came to a decision. The decision I made was to accept that it was out of my control and I could either let it ruin me and my health, or I could find a way do the best that I could and let as much roll off of me as possible.
Those 2 things shifted my stress the most. There are some other things that are also really great to help you as well:
1-Avoid too much caffeine and/or alcohol as this can compound sleep issues if you have them.
2-Manage your time. Schedule out things that are super important for your day so that you can make sure to get them done.
3-Learn to say NO and not do everything that everyone asks you to participate in.
4-Get more sleep.
5-Get some exercise to help burn off some of the stress. Careful to not overdo as this can cause even more stress on the body.
6-Do something fun.
Health and Detox Lifestyle Coach