Get Better Naturally

Transform Your Body and Health with the Low-Carb, Paleo, Ketogenic Lifestyle!

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Quick Start Keto Guide

Here’s a new episode I recorded for beginners or for those who need a refresher course on the basics. Please share this link with your friends and family members who are new to this lifestyle. There is so much bad advice out there!

I have a degree in health science education and put this program together for free to help people understand how to do this in a safe and sustainable way.

If you want to schedule a free 30 minute coaching session to customize the plan to your individual needs visit the Coaching tab in the main menu.

Click here to download the FREE BONUS PDF with show notes from today’s episode.

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Get Real with The Honest Skillet

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Today’s guest is Katie Schaapveld of The Honest Skillet. Check out the interview and this bonus recipe from her new cookbook!

Supreme Veggie and Grilled Chicken Bacon Pizza

The Honest Skillet

20170611_202043Supreme veggie and grilled chicken bacon pizza


1 gluten free pre made pizza crust

2 tablespoons honey

1.2 tablespoons avocado oil

1 package chicken breast tenders

1 teaspoon fennel seed

1 teaspoon onion powder

1 teaspoon garlic juice or fresh crushed garlic

1 teaspoon of black pepper

1 red pepper cut into match sticks

1 jalapeño sliced thin

4 stalks of thicker asparagus cut into ½ inch sections. Discard the woody textured ends

½ cup Gorgonzola cheese crumbles

1 mango, diced

1 bunch of cilantro, chopped

5 -6 pieces of crispy cooked bacon, crumble into various sizes


  1. Mix honey and avocado oil together and evenly smear all over crust. Paying extra attention to the edges.
  2. Mix fennel seed, onion powder, and black pepper together. Sprinkle garlic juice or crushed garlic on both sides of the chicken tenders and coat the chicken tenders with seasoning mix. Place on grill…

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The Holistic Approach with Dr. Colter

This week Dr. Colter returns to the show to share his insight on what it takes to achieve true health and wellness. I also announced the winners of the RSP Nutrition contest. Here’s an article from Dr. Colter’s blog that explains why a total lifestyle approach is essential to success.

Who doesn’t believe the ANSWER to weight loss , is PRIMARILY found in FOOD. Although this seems to make common sense, in reality, it is a MAJOR MISTAKE! Let me prove this with a simple analogy. If a person wanted to get an “A” in HISTORY or MATH (as a FINAL AVERAGE GRADE,) would: abstaining from […]


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Favorite Fats

Listen for the “Daily Dozen” essential sources of healthy fats on a clean ketogenic plan. Here’s my favorite recipe from listener and coaching client Katie Schaapveld of The Honest Skillet:

To schedule your free 30 minute introductory coaching session with me just send an email or direct message via the social media links below.

Hamburger and salad, together at last. Yum!

Recipe at Hamburger salad — The Honest Skillet

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Melissa McCourey RSP Nutrition Interview

Today’s guest, Melissa McCoury is a NASM certified trainer, figure and bikini competitor and all-around expert on anything pertaining to performance nutrition. She answers some questions about intermittent fasting and how to use a cyclical ketogenic approach to accelerate your results. Follow @fitfirstlady_rsp on Instagram now for a daily dose of inspiration!

We’re partnering with RSP Nutrition to give away 2 bottles of Quadralean and 2 bottles of RSP L-Carnitine to 4 lucky winners. Winner will be announced next Friday 8/4 on the podcast and on my Instagram account. Melissa and I will judge the best answer to the question “What else could RSP stand for?” Be creative, be funny but keep it clean. (😊 Remember the game you used to play with letters on license plates while traveling on the highway?) Most creative answers win!

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Weight for It!

On this how, we discussed how body weight and body composition are two different things. All weight loss isn’t necessarily a good thing and vice versa. Body weight can fluctuate daily based on hydration level and other factors. Also, I mentioned the importance of enjoying the process rather than becoming fixated on external measures.

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Fasted Training and Fat Loss

On today’s show I tackled intermittent fasting and the cyclical ketogenic approach for sustaining good health and weight management. My personal cycling/fasting schedule is

Sunday / Monday: Partial Fast (20 hrs) low carb / ketogenic evening refeed

Tuesday: Full meal Schedule with higher carb refeed

Wednesday/Thursday: Partial Fast (20 hrs) low carb / ketogenic evening refeed

Friday/Saturday : Higher carb refeed (Optional amount and schedule based on results)

For additional support please visit The 7 Day Keto Reset page.

For more information on the memory, concentration and focus support product I mentioned visit this site.