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!


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



Was it “Just My Imagination”?

Let’s talk placebo effect.  Google defines it like this:
“a beneficial effect, produced by a placebo drug or treatment, that cannot be attributed to the properties of the placebo itself, and must therefore be due to the patient’s belief in that treatment.”

Notice the word “beneficial“, I’ll come back to that in a bit.

Many of you “green” personalities (those who need SCIENTIFIC research and/or PROOF  when it comes to medical  information) consider this phenomenon when you hear about the positive results a LOT OF PEOPLE are having with our essential oils. Many of you who consider this as the “reason” these oils are effective, also have not TRIED them.

“The power of positive thinking is not a new subject. The Talmud, the ancient compendium of rabbinical thought, states that: “Where there is hope, there is life.” And hope is positive expectation, by another name. The scientific study of the placebo effect is usually dated to the pioneering paper published in 1955 on “The Powerful Placebo” by the anesthesiologist Henry K. Beecher (1904-1976). Beecher concluded that, across the 26 studies he analyzed, an average of 32% of patients responded to placebo.” (

Because I consider myself a rational thinking person, sane, and with a healthy mental state – I do question it myself. When I got to looking up what these things meant, I read some really interesting articles that describe what happens when someone is told how they are going to react to something before it’s given, then COINCIDENTALLY! That’s exactly how they react! When I first got my Young Living oils, I kind of accidentally tested this out because I, too, was a bit of a skeptic. I had several clients come in during my normal business day and asked each of them if I could apply an oil to them. I asked if they had any headaches or aches and pains – any stress, etc. I applied my oils to each client, not showing them the oils or telling them “what was to be expected” from each of them. Mind you, this is FAR from a scientific study, but it was enough (combined with my own experiences) to convince me it wasn’t “just my imagination”.

I started client 1’s service, and began chatting the way I always do. She engages me, and is usually wound up and we get to laughing and carrying on. I had started chatting while I was looking down at her hands and didn’t look up to make eye contact for a few minutes because I was focused on what I was doing. When I DID look up, she was literally slumped to the side and she was VERY drowsy. This isn’t something that normally happens with THIS client, during her service. I laughed and said, “Are you going to fall asleep on me?” to which she asked, “What DID YOU PUT ON ME???” I had used Stress Away on her. I APPLIED, I did not MASSAGE – I simply rolled it on her wrists, neck and ears and began my service. Placebo effect? How? I didn’t give ANY indication as to what would be an expected response to this oil.

Client #2: Valor. Applied to wrists, neck and ears, began service. This one became INCREDIBLY chatty and her mood went from stress (from her drive in from the city, in traffic) to happy and relaxed. Later that evening I got a text from her asking to order the oil. Her energy was renewed and she wasn’t exhausted when she went home that evening. Placebo effect? How? I never told her that her mood and energy level could be affected by the oil I was using.

Client #3: Valor, Panaway, Peppermint. Client came in complaining of a stiff neck and shoulder. I asked if I could try my oils, she agreed. In this instance, I did apply a bit of pressure to her shoulder when I applied the oils and worked them in to the area that she told me was sore. I never explained what each oil did, or how they were used – this client COULD probably tell that what I had used had Peppermint and Wintergreen in them since it’s hard to mask that fact. 🙂 Later, she called telling me the oils had done a better job of nailing her pain than her MEDICATIONS had. Placebo? Possibly. She knew what I was applying the oils for, and probably could have guessed that the peppermint and wintergreen was going to give her some relief from her pain. She called me the next day and ordered all three oils, and has since placed multiple orders, regularly. Placebo, or not – she’s getting relief without narcotics.

When you question whether these oils are “for real” or a placebo – ask yourself these questions:

  1. When applied to a child, how and why is their behavior modified (even to a pleasantly calm state) when they have no idea what you’re putting on them or why? Up for debate: perhaps the child just wanted your attention, or the act of rubbing their neck gently and applying something soothing to their ears calmed them down. I’m cool with that – but guess what? The bottom line is that IT WORKED.
  2.  Is it placebo effect when I apply lavender to my cheekbones and I can suddenly breathe? or lavender applied to eczema suddenly stops itching?
  3. Is it placebo effect when pink eye has been diagnosed and lavender is applied to the cheekbones, only to find that pink eye is completely relieved in 2 days?
  4. Is it placebo effect when I rub against poison ivy and my skin becomes inflamed and itchy? Poison Ivy is a plant, just the like the plants that essential oils are derived from. A prime example of how the “oil” from the plant can absolutely cause an effect on our bodies. Do you think poison ivy is the ONLY PLANT on Earth that can have an effect on you?
  5. Is placebo effect running a billion dollar, 20 year company with hundreds of thousands of satisfied users who continue to use and reorder the product each month? A quick example: The group I am on in Facebook had 3800 members when I joined in August of 2013. Jan 27, 2014: 28,704 members. Are that many people PLACEBOED?

My final question: Do you believe in God? If you do, you should not have a hard time believing He created the plants that, combined with our minds (for those who DO believe in the power of the mind) and our immune systems to heal and cure us of a LOT of common illnesses. (I’m not talking CANCER, although I do believe a positive attitude helps, and for the record: I DO BELIEVE DOCTORS ARE NECESSARY, and I do NOT advocate for not immunizing children for communal diseases.)

Remember I said I’d come back to the word “beneficial”? My question is, no matter what is “causing” your relief, is BELIEVING that you feel better using something pure, unadulterated and natural, better ON ANY GIVEN DAY, than using man-made chemicals with often UNKNOWN and harmful ingredients, not to mention the SIDE EFFECTS? I know for ME it has been.
Side effects I no longer encounter:

  • feeling my hair grow (thank you, Percocet, for the indescribable “tingle” that happens and the endless ITCHING that can sometimes be controlled with Benadryl, which will knock you completely out in most cases…)
  • being AGGRAVATED because I can feel my hair grow (and the ITCHING, did I mention the ITCHING?)
  • mood swings
  • sleeplessness (Yes, Percocet and Skelaxin can have an EYE OPENING effect on you – as in, no sleep, for DAYS.)
  • constipation (DON’T EVEN GET ME STARTED)
  • stomach pain (probably because the crap was burning a hole in my stomach)
  • nausea
  • hair loss
  • loss of focus and attention span – FROM LACK OF SLEEP

Maybe I’m just IMAGINING those side effects? No, actually, those are real and documented. NO PLACEBO EFFECT THERE, FRIENDS.

Bottom line, what do you have to lose? You probably have a friend RIGHT NOW, who could offer you a sample of something to treat one of your ailments.

Happy Oiling!