Get some sleep, will ya?

So we know that sleep is the very basis for good health. Doing the Zyto Balance scans on dozens of people now has taught me a couple of things: Most people don’t get enough minerals, are eating very poorly and are not sleeping well.

Getting into REM sleep is where the healing occurs – YOU NEED TO DREAM! I mean this in the figurative AND literal sense. Sleeping 8-10 hours (don’t laugh, I know that’s not always possible) is the best, and working WITH your circadian rhythm is the very best path to optimal health and mental well being. (Think depression, anxiety, sadness, mood disorders: these start with poor nutrition, lack of minerals and extremely poor sleep)

Since I became a mom, I have struggled with sleep. I have the “mom’s ear” – and am constantly “listening” (whether I want to or not) for trouble in the night. This NEVER LEAVES A MOTHER… ok? So, I’ve had to find some serious assistance in the sleep department.

First and foremost, I don’t eat within 4 hours of bedtime. No food. No caffeine for 8 hours prior. Black decaf or unsweetened chamomile tea are allowed. I don’t do coffee, so I will have tea. Anything that your body has to “process”, will be processed BEFORE any melatonin production will occur.

THINK ABOUT THIS. If you’re my age (all of my highschool friends who are reading this, LISTEN UP – I’m talking to you) You’re NOT SLEEPING well. You’re eating too late, watching Netflix until you doze off and you’re not getting enough “green leafies” in your diet. No wonder you look like hell. And a shout out to ol’ William Chrisman alum: Y’all are drinking too much. LOL – there I said it.

(I don’t make a dime off of these apps. I do however, stand to gain if you are one of my Young Living members and or you purchase any of the Young Living products I mention *from me* You’ve been “disclaimed”. Purchase with your own free will!)

I use the SHHH app – and I never make it beyond about 2 minutes into the “song” before I’m OUT!

Magnesium Malate or this:
500 Mg of Potassium (Keto makes you heavily deficient, but EVERYONE is deficient! So GET YOUR MINERALS)

Progessence Plus on the back of my neck

2 Immupro (I now crave them!)

Wearing these after 5:30 PM (I can not tell you HOW much sleepier I am when it’s time for bed now that I’ve started honoring the circadian rhythm and stopped interfering with it)

Give some of these suggestions a try and here’s to a more restful night’s sleep!



100 Keto Conversations

I have officially reached 100 people who have come to me about KETO – many I have coached, (many I have felt like ignoring) because I knew they didn’t have what it takes. It takes guts to ask a friend for guidance. I immediately try to determine whether the conversation starter can actually pull off the task. Does he/she have a stressful life? Recent or impending divorce? Health issues? Kids? Spouse who demands potatoes and bread? And so on… Regardless, the first question is the first step to actually implementing some real changes. I’d say the success rate out of those 100 conversations is 20%. I’ll share my thoughts for why people seem to fail on Keto in my next post.

For now,  I’ll give you my best advice here.

  • Eat real food
  • Easy on the dairy, and try really hard to make it grass fed
  • Red meat should be grass fed
  • No pink, blue or yellow sweeteners – only Stevia, and liquid form is best
  • No diet soda
  • Go as long as you can in the morning without food. Water only. (What part of “water only” don’t people understand?)
  • Nuts, nut butters and nut flour will kill your Keto-vibes. These are SUPER dense in calories and fat and no matter how many “keto cookies” you make and eat, bottom line: you’re eating a LOT of calories in a LITTLE portion
  • Atkins bars are not Keto
  • Convenience bars are NOT going to keep you on track. No matter how “keto” they are
  • Don’t force FAT! Unless you are TRULY hungry or having food memories (they aren’t cravings after the first week) – fat bombs are not necessary

The Keto diet will SUPPRESS YOUR APPETITE, and this is the POINT… So all the messages saying, “Should I try to reach my macros, I am not hungry at all…do I force it?” — the answer is NO. Turn it into FASTING and don’t eat if you aren’t hungry.

I repeat: The Keto diet will SUPPRESS YOUR APPETITE, and this is the POINT…

On that note, if you are fasting, ALLOW YOURSELF to enter “autophagy”. This is when your cells “take out the garbage” and turnover, it’s anti-aging and you produce HGH in this state. A TRUE fast is water only.  If you have fat/cream/MCT oil in coffee in the morning, your body actually WILL release insulin (albeit a small amount) and you will ultimately be “breaking” your fast. Go as long as you can with water only.

Autophagy is the natural, regulated mechanism of the cell that disassembles unnecessary or dysfunctional components. It allows the orderly degradation and recycling of cellular components.

IF YOU ARE NOT FAT ADAPTED, fasting will suck for you.

This is WHY Keto and I/F go so well together… it’s natural to fast when you’re Keto because you have no appetite.

More tips:
Go 16 hours which will include 8 hours of sleep – (that means you’re done eating at 6 pm and you don’t eat again until 10 am. EASY.) If you’re doing this already, or you want to tell me “I don’t eat until 3 in the afternoon” — Ok, that’s all well and good, until you tell me that you had coffee with cream at 6 am, then you had a fat bomb at 10:30 am, a piece of cheese at noon, and a Keto cookie at 2… UM, you’ve EATEN. ALL DAY. You’ve had a little here and there and you did not allow autophagy to happen.

Autophagy can CHANGE your life, your body, your shape and your SIZE without losing a POUND.. I’ve seen it – it’s the craziest thing in the world. So start eating smarter. With a plan. With breaks from food, because we are not cows and we don’t GRAZE all day.

Once you’ve mastered 16 hours (work up from 10, 12, 14…) then add 4 hours between meals. Magic happens BETWEEN meals, folks!  The ideal eating cycle is 10 am// 2 pm//6 pm – even better if you can eliminate that 10 am meal! Ultimately, there are a crap-ton of people who are HUGELY successful eating OMAD (One Meal A Day) — this isn’t for me, and I’ll explain that in another post.

Questions? Post them on my Facebook page if we are friends, or here… I’ll respond with my best answer as soon as I can!


Disclaimer: I am not a doctor and I don’t pretend to be. I have no credentials other than an obsessive reading addiction – studies, articles, health documents, doctors, books and YouTube content from the educated in this field. I’m extremely passionate about the study of Alzheimer’s and Dementia, as well as Diabetes prevention with diet change. I am NOT anti-doctor, but I am adamantly against medication as a FIRST means of treatment for any condition. Let food by thy medicine!


Let’s get LOOPY!

I love me a fast Craft. Like so fast, and simple stupid that I can take 30 or 45 minutes and mindlessly craft.. not thinking about anything besides hot glue and loopy yarn for a bit is good for the soul!

This wreath is so simple, you could probably make one in your sleep. All you will need is

  • 2 skeins of this yarn:
  • A 12″ foam floral wreath
  • Assorted decorations of your choice
  • Hot glue
  • 45 minutes 😍😍

Attach the loopy yarn to the wreath with a glob of hot glue. Do not unravel the yarn. You’re going to be feeding it through the wreath over and over and you want it to stay in a ball to make this task easier.

Wrap your yarn around the wreath until it’s gone, then secure with hot glue. You should be halfway around the wreath with one skein.

Finish the wreath with the second skein and secure with hot glue.

Add your favorite embellishments and a pretty bow or whatever your heart desires.

Enjoy your pretty little wreath!

Don’t chase KETONES.

I’ve tried it all. More fat. Less fat. Tons of protein, moderate protein, ONLY protein… Some of these strategies work for breaking a plateau, and some don’t. When it comes down to what has actually started the scale moving for me, there’s a bottomline: I’ve reduced my fat intake. It seems like simple math, but when you have bloggers and “bro-science” coming at you from all angles and all you want is to see a lower number on the scale, you will try it all.

Basically, when I stall, I cut out industrialized red meat and dairy. This is a natural reduction in fat. Because guess what? I have plenty of extra “on the land”… let’s use that up!

I’ve heard everything from “you need to eat 150 grams of fat a day to prime your body for understanding that it’s using fat for fuel” – when in reality, I’ve been doing this a while and I’m in ketosis (blood measured) everyday, so clearly, my body knows what fuel to burn. So, eating fat bombs, keto fudge, and the plethora of “low carb” and “keto” processed products out there now (yes, keto is mainstream, ya’ll!) is mostly counterproductive.


Marty Kendall writes this:

What should your blood sugars and ketone levels be in ketosis?

The ketogenic diet is still evolving and fertile area of research. Even Keto Clarity co-author Eric Westman admitted recently that there is still a lack of clarity around what your ketone levels should be.

The classic chart from the ‘optimal ketone zone’ from Volek and Phinney’s Art and Science of Low Carb Living which is typically referred to as the ultimate guide to optimal ketone values, has a problem: is that it is difficult for most people to achieve “optimal ketone levels” (i.e. 1.5 to 3.0mmol/L) without fasting for a number of days or making a special effort to eat a lot of additional dietary fat (which may be counterproductive if you’re trying to lose weight).

Recently, I had the privilege of having Steve Phinney. I quizzed Steve about the background to this optimal ketosis chart. He said it was based on the blood ketone levels of participants in two studies:

One was with cyclists who had adapted to ketosis over a period of six weeks and another ketogenic weight loss study.

In both cases these ‘optimal ketone levels’ (i.e. between 1.5 to 3.0mmol/L) were observed in people who had recently transitioned into a state of nutritional ketosis.

Since the publication of this chart in the Art and Science books, Phinney has noted that well trained athletes who are long term fat adapted (e.g. the athletes in the FASTER study) actually show lower levels of ketones than might be expected. Over time, many people, particularly metabolically healthy athletes, move beyond the ‘keto adaption’ phase and are able to utilise fat as fuel even more efficiently and their ketone levels reduce further.



Are Ketones Insulinogenic and Does it Matter?

If you really want to fit into those smaller jeans, you still need to eat at a deficit so that you actually use your own fat reserves – hear that? you don’t need to eat “more fat” when you are stalling. You need to review macros and make sure you are in an energy deficit.

❤ Becky