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.

Never miss an episode! Subscribe by email or directly on Soundcloud  Tunein Podomatic or Castbox 

 

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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 […]

via UNDERSTANDING WHY FOCUSING ON “FOOD” ALONE WILL NEVER ACHIEVE LONG TERM WEIGHT LOSS — All About Healthy Choices


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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.

 


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Four Points for Success

The four essential components of an overall lifestyle of health and wellness I talked about on this episode are:

  • Nutrition
  • Mindset
  • Movement
  • Recovery

If any one of these are off it can affect the other three as well as your impeding overall progress .