Keto Families for Mental Health: Anxiety, Depression, PTSD, Autism and more

Keto Families for Mental Health: Anxiety, Depression, PTSD, Autism and more

July 26, 2019 9 By William Morgan


hi guys I’m so glad you’re here I’m
super excited to get started first of
all I’d like to see who all is here let
let me know in the cat box if you can
hear me and let me know where you’re
from and any questions that you have are
kind of what brought you to learn about
the kyudo genic diet I am so excited to
share this with you in my take on the
ketogenic diet is a little different
than most mainstream stuff but I feel
like it really resonates with a lot of
what people need right now and is that
is the I do keto primarily for mental
health benefits so that’s what I’m going
to talk about at first I can see you
guys come in in it’s it’s nice to see
you glad you’re here
got from Canada Alaska Florida even
you’re up late thanks thanks for coming
so first I want to talk about mental
health on keto and so this is something
that I’ve found a lot of people as I’ve
been researching the ketogenic diet
because I know it works for me and I
kind of wanted to learn more about
whether it’s just me or if it’s
something that is actually kind of
universally true and both my daughter
and I use keto for the brain health
benefits and kind of in looking in the
keto discussion forums and the Facebook
groups and like other other websites
that are devoted to the ketogenic diet a
lot of people this is like a secondary
characteristic of keto is that they go
on it to lose weight and keto is really
effective for losing weight which we’ll
talk about in a minute and we’ll
actually also talk about how you can
avoid losing too much weight if you
don’t want to lose weight on keto
especially for kids because we’re gonna
go into how to do keto for kids in this
as well and we obviously want them to
grow we don’t want them to lose anyways
a lot of people will take or start the
ketogenic diet because they need to lose
weight like quite a bit of weight or
sometimes they just want to tone up and
it’s something that it’s a little bit
trendy right now and so people are doing
it and then it’s kind of they’ll go on
it in a week later they’re like I’m so
happy and with keto and we’ll talk about
this later um later as well but with
keto you do get an initial and an
initial kind of whoosh or you lose a
bunch of water weight and so seeing if
you’re trying to lose weight and you see
an immediate seven or eight pound loss
on the scale like three days
and the ketogenic diet that is just
water weight but it’s also kind of
mentally boosting it’s like oh well this
is working super well this is great and
so I think a lot of people at first
attribute their better mood and less
anxiety and less depression and more
energy to that initial weight loss of
just having that kind of quick win of
losing 510 pounds
for adults but then as they go on a lot
of people decide even if I’m at my goal
weight I feel so good on this and I’m
off of my anxiety meds
I don’t feel depressed in the morning I
am like excited to start the day that
they choose to do keto forever and this
is something that I want to talk about
because I feel like it’s not really
pushed often there are definitely I’ve
since I’ve been doing research there are
addiction treatment facilities that use
the ketogenic diet to help people get
off not only alcohol but also like
opioids there are different
psychologists that will encourage people
to try the ketogenic diet for anxiety
depression post-traumatic stress
disorder and there are actually let me
scare to share my screen with you tons
of studies and this is what was so
exciting to me as I’ve been told by so
many doctors for so long that what your
food what you eat especially for my
daughter what she eats is gonna have
nothing to do with her brain function
and then they kind of even more sad than
that is I will make huge progress with
her like she lost her autism diagnosis
and they’re just like they don’t
understand it and so they discount it
which can be so frustrating and so I’ve
kind of felt belittled by the medical
profession for using food to
substantially increase our quality of
life so being able to see all of these
let me see if I can get over and share
my screen with you to see all of these
studies you just type in this is PubMed
its remit said gov it’s by the
government it’s not like this is some
quack site these are all peer-reviewed
medical journals so ketogenic diet and
then of course like first we have weight
loss and then it goes to cancer diabetes
epilepsy which is really where most of
us know or most the medical profession
knows about the ketogenic diet for
epilepsy which is kind of why
I think doctors aren’t thrilled about me
doing it for my kid because in their
mind like unless she’s having 100
seizures a day what she doesn’t have any
I shouldn’t be doing the ketogenic diet
with her but you can even do like
ketogenic diet anxiety yeah a lot of
these are gonna be with mice and rats
but they’re lab rats like they know and
there’s a didi down here they have done
tons of studies and this is something
that the medical profession is looking
into which is so exciting and I’m not
sure if you know but anxiety is
something that is one of the biggest
health problems actually in the United
States is they say about 1 in 10 people
suffers from anxiety to the point where
it impacts their quality of life and
this is really what I’m after is to
improve everyone’s quality of life and
so the ketogenic diet is something that
I’ve even seen people that have gone on
keto for a couple years to lose weight
and even coming off of keto it’s like
the ketones that we’re gonna discuss
ketones in a little bit so it’s kind of
the more technical aspect with the
ketones that are produced from running
your brain on fat and not running your
brain on carbohydrates anymore are what
actually can heal your brain and they
don’t even really know how this
mechanism works they know it does work
though they know that like there’s
studies like we just I just showed you
that for the ketogenic diet when you are
on it there they even put this is all in
lab rats but they’re studying how it
works with traumatic brain injury and
post-traumatic stress disorder which if
you look I have an article a couple
weeks back about it’s a big long article
about how a traumatic brain injury and
post-traumatic stress disorder kind of
go hand in hand where people that are
subject to trauma even if it’s
psychological trauma have a similar like
chemical profile in their brain and how
their brain structure changes to people
that have had like multiple concussions
or like have taken severe Falls or been
in the military like active duty and had
like definite brain injury and that that
can kind of mirror each other and real
what helps when helps a lot of the times
will also help the other so that’s
something that’s super exciting that
they are doing research in this but
while it’s more mainstream to do it for
weight loss ketogenic diet a lot of us
that need mental health help which is
also me I tend to not be super open
about it’s not something that you want
to really put public on the internet but
I struggle with anxiety depression which
is all kind of symptoms of
post-traumatic stress disorder we are
domestic violence survivors and
thankfully we survived but with that
history a pretty severe trauma came my
my brain just doesn’t work how it does
which is why I’m so passionate not only
to help myself and include or to make my
family life as healthy as it can be but
also to help other families which you
might not have a history of trauma like
that but sadly there’s so much trauma
that goes on in childhood just so much
stuff can slip under the radar that can
really still affect you as an adult that
that there is something that you can do
to help and for me right now this is the
ketogenic diet and from what I’ve talked
to you with other people with similar
things the ketogenic diet is really
helpful for I’d probably say about 80 to
90 percent of people that have a history
of trauma that you just start feeling
good and if you look in those reports
they’re kind of attributing they’re not
really sure why this works but they
attribute it to the ketones that are in
your brain can not only heal that injury
which even if it’s psychological it is a
physical injury because the chemical
response in your brain has changed in
your brain wiring has changed so it can
kind of heal that injury and also it
kind of gives you a my if they call it
like a mild sense of euphoria which is
common after a concussion or after you
leave a traumatic situation is you have
that mild sense of euphoria and then the
ketogenic diet just in general is
supposed to contribute to that which is
why they’re using it in addiction
recovery as well is there showing that
people that are on the ketogenic diet
can recover from alcohol and like opioid
and other hard drug addictions really
successfully with this so and is that my
mental health on keto and I’m going to
go ahead and move along I could probably
do a whole webinar just on the mental
health aspects but I just kind of wanted
to touch on that first because so many
people
are struggling want help and then we’re
gonna go into this in a second but one
of the ways they’re reasons that Kido
works so well for the mental health
people is because within three days when
you’re in ketosis you do get that mild
euphoria as they talked about and so
that just really encourages you to keep
going on you get the energy boost you
just feel good within a couple days and
so it’s not like it’s something that you
have to like take a mega threes like
fish oil is supposed to be good for
traumatic brain injury as well but you
usually you don’t see that kind of
benefit it’s good to take long term but
it’s not something you’re going to see
those immediate drastic benefits that
are so good feeling and kind of help you
feel like a normal good person again so
next we’re going to talk about what
makes you or what is the keto diet and
how is it different than paleo what is
being in ketosis how you get in ketosis
and so you get in ketosis by limiting
your carbs and this is where you have to
be pretty strict and this is a turn-off
for a lot of people in the real food
movement because we don’t like to count
calories we don’t like to count carbs we
don’t want to count we don’t want like
back when we were hunter-gatherers or
whatever there were not nutrient labels
on our packaging and so those of us in
the real food movement tend to shy away
from any kind of counting or logging or
something like that but that effort um
so this is where this is a healing
protocol and you do need to count you do
need to like look at the nutrition facts
on your food and if you have a question
you need to look it up and you can’t
really BS yourself like you can’t
everyone has their own different limit
of carbs and I found that my family were
good at like 35 maybe even up to 50 once
we’ve been fat adapted and we’re doing
quite a bit of exercise further on but
down when you’re first starting the
ketogenic diet you want to keep your
carb count below 30 and that 30 grams of
carbohydrates a day and so this is like
there’s even and those are net carbs so
you get to subtract out the fiber but
this is something that is kind of a
turn-off for most people but you just
you see the benefits so quickly and so
that’s what makes me be in ketosis is
once you have kept your carbohydrate
count and most people their carbohydrate
intake is probably 150 to 300 grams of
carbohydrates a day so going down all
the way
thirty is like there’s like one gram of
carbohydrate in each egg there’s one
gram usually in an ounce or two ounces
of cheese there’s one net gram of carbs
in a lot of green leafy vegetables like
a big bowl of them and so they can add
up pretty quickly you’ll get up to that
number fairly quickly even eating food
that like you would think has no carbs
like you don’t think of it as a
carbohydrate rich food so you have to
cut out all fruit and this is where it
differs from paleo you have to cut out
all fruit and all sweeteners other than
the like no calorie sweeteners like monk
fruit and stevia to be in ketosis and so
to get into ketosis your body what it
does is it takes first of all all of the
glucose that’s already in your
bloodstream and it uses all of that up
and then you have glycogen in your
muscles and a near liver and so it’s got
to use that up as well and so for most
people it’ll take you even if you’re
eating that below 20 or below 30 grams
of carbs a day it’ll still take you
about three days to get into ketosis for
most adults really active kids I just
did this with my four-year-old for the
first time and it only took him about 24
hours to get in he’s just he’s small so
he obviously doesn’t have as much
glycogen in his muscles and his liver
they’re just small little organs and
he’s active super active just my kids
are all pretty active and so it can vary
and we’ll talk about how adults can get
into ketosis and start feeling those
mental health benefits if that’s
something that you’re after and kind of
desperate for which is totally fine
there’s I suppose there is a negative
connotation with the word desperate but
I don’t mean that in a bad way but we’ll
talk about at the end of this video how
you can get into ketosis in 24 hours or
less so that’s what being in ketosis is
and you have to be pretty strict not
quite as strict as they used to think so
they used to think that to be in ketosis
and this is the ketogenic diet has been
around for I want to say about a hundred
years probably longer I’m sure they knew
about it before then but it’s been
documented in medical literature as a
way to control seizures which if you
think seizures are a neurological
problem so it makes sense that if
something can control seizures which is
like I’ve been around lots of people
with seizures they used to be a nurse’s
aide
and take care of kids the Headlee
like these kids hundreds of seizures
often and so that’s obviously a very big
thing that’s happening in your brain and
so if you can control seizures um
that it works for mental health kind of
like you can make that leap it’s not a
big jump and so anyways the classic
ketogenic diet is the one that they have
studied the most it’s in the literature
the most and that one is where you have
four grams of or four grams of fat to
every one gram of either carbohydrate or
protein and they also they aren’t
anymore but they used to be limiting
liquids and I think was just limiting
liquids so that’s pretty much a protein
restricted diet as well and so this was
it was causing kidney problems and it
was causing growth problems the kidney
problems were coming from the lack of
water the lack of what liquids that they
were allowing these kids to have and
again this isn’t because they did a
bunch of like testing different diets to
see which one worked to control seizures
they’re just like we know when we do
this these kids or these adults go from
having 100 seizures a day to having like
one or two maybe or completely cease
seizure free happens in I think they’re
saying about 6 percent will go from
having that many to being completely
seizure free whereas we’re if we look in
the literature now people are doing this
for Less seizures it’s not as severe of
epilepsy is that and they are going to
seizure free which is really exciting
the diet can do this but anyways that’s
called the classic ketogenic diet and
it’s the called the four to one diet a
lot of times I’ll refer to it as and
they still will do that diet with kids
just because that’s what’s been studied
the most and so that’s what people are
familiar with even then like you
couldn’t just go to most normal
neurologists and ask them to support you
and putting your child on the classic
ketogenic diet they’re just not trained
in it they’re trained to prescribe like
seizure meds which are intense and
definitely people want to avoid anyways
there are other ways to get in ketosis
and get those ketones like to be in
ketosis is when your brain is running on
ketones which is a byproduct of fat so
that’s how your brain instead of putting
glucose into your brain to run it
which I’m in ketosis right now and you
can see that I’m my brains working
design and I am able to exercise which
will go on to in a minute but it’s not
something that is detrimental it’s just
like a different way of processing food
to give your body fuel and so to keep
your brain in ketosis to be in ketosis
in a way that is medically going to help
you you need to stay in it every day so
you don’t want to kind of go in and out
like overnight even people eating the
standard American diet or the Western
diet will dip into ketosis a little bit
overnight but in order to have those
really healing benefits that help our
brain and suppress our appetite for
weight loss which we’ll talk about in a
minute this is and give us that good
energy and the good mood is something
that you want to be in every minute of
every day and so you don’t want to knock
yourself out of ketosis and then have to
go back in it’s something that you want
to stay in so in order to do that you
have to be strict with your stuff you
can’t have cheat days so if you have a
cheat day which is different than a carb
challenge which I’ll go into in a little
bit but if you have a cheat day is going
to keep you out of ketosis and then all
of the stuffs going to come right back
but so being in ketosis is strict but
it’s not like as strict as that four to
one that they used to encourage or say
that that’s the only and some people
still do that some people will say
especially people that are doing it for
their children with seizures they’ll say
the only true ketogenic diet is that
four to one and that’s up for debate you
can be in ketosis and your brain can be
running on ketones and not glucose if
you’re on what’s called the modified
Atkins diet and that’s pretty much what
we’re doing in my Kido family class
which let me put that up so that you can
see that I do have that available right
now for you so in my keto family class
we are running on glucose but it’s not
that four to one ratio if it’s that four
to one like they’re pretty much giving
their kids heavy whipping cream to drink
and six of better to eat and because the
protein is limited it’s not good for
growing children it’s not something
you’d really want to do unless it’s like
a super diary thing like you are trying
to control that many seizures a day so
this is called the modified Atkins diet
which is just keeping your carb count
you’ll kind of see and I go in my Kido
family class I go to ghetto family here
we are I show you how you can sorry I’m
looking for the starting thing I bike
starting guide so there’s signs that you
can know if you’re in ketosis or not I
do I have I give you a week to adjust to
being low carb and this is where we’re
gonna figure out our electrolytes which
I’ll talk about later in the webinar
and then for one week I do want you to
weigh in track your food and make sure
you are actually in ketosis because
sometimes people won’t quite get into
ketosis and then it’s just a very low
carb diet without the benefits like the
energy benefits and feeling good
benefits that you get if you’re in
ketosis and then once you’ve been in
there and your kids have been in there
you’re probably going to be able to tell
when you bump yourself back out and so
what comes back and this is something
that makes the ketogenic diet super easy
to to stay on is that it gets rid of
carb cravings so it’s like yes we are
cutting carbs and yes if you are carb
addicted like an never do that like I
have to have rice with every meal I have
to have my fruit this is like this
sounds like torture
but after those initial three days once
the ketosis takes over your brain you
don’t have those carb cravings anymore
and then we talked about the water
weight and we’ll talk about this again
when we talk about is keto safe for kids
but we talked about the water weight and
so that’s another way you can tell if
you’ve bumped yourself Atika ptosis is
when you take in carbs again with every
one gram of carb your body kind of
dissolves it in with I think it’s 3 or 4
grams of water and so even if you just
take in a little bit if your body
storing those carbs as glycogen and your
liver and your muscles it’s also going
to be pulling in a bunch of water with
it so you’ll see a sharp increase in
your rate weight if you go out of
ketosis you’re going to see a reduction
and energy which makes it harder to get
to kind of have the mental capability to
start back in on
Kito and then you’ll see a return of
symptoms that were controlled when
you’re for sure in ketosis which is why
we go and do that tracking and see what
our kind of carb limit is so that’s how
strict this is kind of how you know if
you’re in ketosis or not it goes by your
feelings and all right let’s see
hopefully I got thought all that on for
you um and uh so yeah we just talked
about how strict chasing ketones so this
is something that a lot of people will
let me just make sure that’s not sharing
anymore sorry we’re good okay so chasing
ketones is something that a lot of
people like you have the little urine
strips that you can test your urine to
see how many ketones you’re spilling
into your urine and there’s also extra
ketones that you can buy like in
supplement form for how to raise your
ketone level in your blood and so the
thing about ketones is they’re very
healing for your brain they’re very good
for you you’re going to be making enough
so at first when you go on keto your
body if you haven’t done it before your
body’s not used to it and it doesn’t
know so it just makes tons and tons of
ketones and a lot of them spill into
your urine because they’re extra you
don’t need them to run your muscles you
don’t need them to run your brain and so
you’re gonna show that you’re like in
heavy ketosis if you look at those urine
strips or if you take extra ketones and
really all that means is that you’re
making more than you need and you’re not
using them super efficiently so as you
become what’s called fat adapted your
body really kind of only makes the
ketones that you need so you can be fat
adapted and like literally fast where
you’re eating nothing you’re just living
off your own body fat so like your
intake would be a hundred percent fat
and your ketone strip isn’t going to
show as much as if you were eating like
thirty grams of carbohydrates when you
first started keto so that’s that’s what
I call chasing ketones and it’s
something that people do it’s like you
want to get you want to be more you want
to be burn more fat this is a lot of
times when people are trying to like
break a stall for weight loss and you
want to burn more fat and
is not something that I personally
recommend if you want to do it then
that’s fine if you like seeing the
little like getting that instant
gratification of the you’re in strips
turning bright purple because there’s a
lot of ketones in your urine that’s
totally fine it’s not bad for you it’s
not going to hurt you and there is some
evidence that if you raise the ketones
in your blood you can take in a little
bit more carbohydrates like you can
maybe not count your vegetables as
carefully or maybe like go on vacation
and eat like what’s called keto friendly
foods without actually doing that carb
count and stay in ketosis and so that’s
where taking supplemental ketones can be
beneficial you can also get the same
benefit from just eating a bunch of
coconut oil if most of the stuff you
cook in and you use extra coconut oil
like in the fat bombs that are all over
my website there’s quite a few different
fat bombs and you should have gotten an
email with an e-book with a bunch of fat
bombs in it having that coconut oil has
medium chain triglycerides which go
right into your bloodstream and that
does raise your your ability to tolerate
a little bit more carbs but it’s
definitely not a free-for-all you
definitely can’t do that and then start
eating fruit again that’s still going to
be too many carbs it’s going to kick you
out of ketosis so chasing ketones MCT
oil is another supplement besides that I
think it’s called like exogenous ketones
or something MCT oil is sold by
different places and that is it coconut
oil is about 60% MCT oil and it’s
buckets cheaper and so I tend to just
use coconut oil
I wouldn’t say MCT oil is bad it’s a
good supplement and that has been
studied they call it the MCT oil diet
that when every meal and every snack
especially if your children they’re
trying to control seizures with includes
MCT oil like they take it in supplement
form before or during each meal and
snack they are able to have a little bit
higher of a carb count without pumping
them out of ketosis which again it kind
of depends on your severity of symptoms
if you’re controlling seizures like
having that little extra insurance of
taking that MCT oil with every meal and
snack is probably worth it if it’s
something like you’re just getting the
extra brain boost that extra feel-good
stuff that extra energy from being on
keto then that might not be something
that’s as important for you it doesn’t
I don’t think it makes you lose weight
faster like it might suppress your
appetite a little bit more but it
doesn’t it’s not like the amount of
ketones in your blood directly correlate
to weight loss the reason the ketogenic
diet works so well for weight loss is
because it mildly suppresses your
appetite and it gets rid of those carb
cravings and as we know it’s so easy to
overdose on refined carbohydrates that
getting rid of those carb cravings and
having a mild appetite suppressant
properties of the ketogenic diet just
makes it really easy and plus we don’t
have that insulin spike and crash so
when you’re on keto it’s easy to skip
meals which is something that I actually
advocate in my family um let’s go back
over here I’m like starting guide in my
keto family’s class is I advocate
especially for women if you’re trying in
men adults only skip meals but if you’re
trying to lose weight it makes it really
easy because you don’t have that insulin
crash hormonal e it just makes it really
easy to just go ahead and skip breakfast
and so that’s what I do really just to
maintain my weight I’m not really trying
to lose right now I could lose a few
pounds and it’d be still definitely
within the range of normal and fine but
I’m not actively trying to lose at the
moment and then there’s also for people
that are trying to build muscles
evidence that if you fast like if you
intermittent fast then your growth
hormone goes up so that can help you to
build muscles which as we know once
you’ve built the muscles then your
metabolisms higher just because muscles
take more energy for your body to
maintain than fatness or even not having
muscles so once you’ve built those
muscles that’s easier to maintain so
that’s all of that about chasing ketones
I’m kind of we dipped into the weight
loss properties a little bit and I’ll
tell you in a minute how to ensure that
your children are not losing weeks we
definitely don’t want that how is how
keto is easy once you start and this is
um
probably the best part especially for
people that struggle with mental health
issues is that it gets easier and I call
it the progress snowball I just had a
video go up on YouTube talking about
this progress snowball so the reason the
Kido gets easier once you start is the
carb cravings are gone
like once you are in ketosis you just
don’t crave carbs anymore and part of
that’s your microbiome adjusting so just
like I’ve talked to my gut healing
starter pack which is the gaps diet we
keep fruit and honey in to that diet but
we don’t but your microbiome still has
to adjust and kind of once you’ve taken
it away and you’re not taking it in
moderation which moderation I understand
and I like it but it doesn’t help your
microbiome like when you don’t have
stuff in moderation if you’re not
throwing down like one cupcake every
three days then the the Mike or your
microbiome your gut flora that eats the
cupcakes just dies off and so it’s no
longer sending those chemicals to your
brain like hey we really want sugar and
chocolate and white flour but still like
psychologically we know that cupcakes
taste good and we know that ice cream
tastes good and all of that but we don’t
have that kind of overriding chemicals
coming from our gut that’s saying we
really want flour and sugar and refined
carbs which most people on a Western
diet do have that coming from their gut
flora into their brain and I talked
about this in my picky eating solution
which in the email for the webinar
replay you should have gotten or you
should get a link to my picky eating
solution and so if you think this is
something you could never do even for
three days then the picky eating
solution might be a good place to start
and then from there you can go on to
keto pretty easily so carb cravings go
away picky eating we just talked about
the more energy and this is a huge part
of why keto is working for me and why
it’s worth it for me to stay Hedo which
can kind of be like I’ll admit is a
little bit socially awkward going over
to other people’s houses for dinner or
going out to eat and just like leaving
the mashed potatoes on my plate and
eating the stuff that’s keto friendly
but the more energy is it’s just crazy
how effective it is I have three active
children and I am home with them like I
work from home and so I’m trying to try
to work I get up early and I work until
they get up and then I do kid stuff all
day and then I like do their dinner and
put them to bed and I am amazed that I
still have energy and this was a big
kind of the progress snowball for me of
being on keto is I used to force myself
to go I’m a swimmer and I still him in
high school and when my little guy
turned 3 I started forcing myself to go
swim at least once a week again because
I just know how important exercise is
for my body and like to promote
longevity and for my mood and all of
that I never wanted to it was like I had
to drag myself force myself to go
swimming and since I’ve been on keto
like not only do I wake up in a great
mood I don’t like I wake up without an
alarm at 4:00 most mornings and I do my
stuff all day long like I do have a
little slump in the afternoon where I’ll
sit down with the kids and watch like
Magic School Bus
but then after dinner I’m ready to go
and if I miss my workout I miss it like
it’s something that I’m not like oh I’m
so glad I got to catch up on sleep
instead it’s something that I’m like
antsy and like being antsy after
parenting three active children all day
and you guys all know like I’m sure all
of you guys cook from scratch and you
have kids that you’re taken out to go do
activities and I know what my readers
are like you guys all are very involved
parents as well it’s exhausting and that
Kido can give me that extra boost that I
have not
by sheer forcing myself to do it but I
have the energy to go swim for an hour I
saw with college kids like I am I’m
amazed like I swim hard for about an
hour twice a week and then I also go
hiking a couple times a week that’s
usually with the kids but just having
that energy and not being like I’d much
rather sit on the couch and binge watch
Netflix but saying I would much rather
go out and go do these physical
activities instead of forcing myself to
is kind of why keto is super so much
easier once you start and you kind of
get that miss snowball rolling and you
have energy to meal prep you have energy
to grocery shop you have energy to kind
of and like clarity of mind like getting
rid of the brain fog is great to to sort
of focus on what you’re doing at hand
and complete your tasks and get it going
and then the last reason that keto is
easy once you start is that Kino makes
you happy it just it has that mild
euphoria I was talking about earlier and
being happier makes every
thing easier so that’s that’s why keto
is easy once you start our next thing
that we’re gonna cover is dairy-free
keto this is like totally jumping but
whenever you can do keto if you’re
dairy-free and I know a lot of like it’s
because melty cheese and like goopy sour
cream just it looks so appetizing and it
is delicious
a lot of the keto stuff and a lot of
people I feel like we’ll try keto and it
doesn’t work for them because maybe they
have a mild dairy intolerance they
didn’t realize until they’re eating like
75% dairy for their food so yes you
definitely can do you dairy free keto
and in our in our keto Families class
so in our keto family’s class we are
going to do a dairy-free meal prep and
meal plan and I will talk about that a
little bit more I do have already a kind
of for each little section I have
different things you want to watch and
so you do if you are doing dairy-free
keto you do want to watch your calcium
intake and I talked about that a little
bit more and where you can get it if
you’re on keto and doing dairy-free so
if you are dairy-free um mayonnaise is a
great shirring mayonnaise is a great way
to get those healthy fats in and kind of
give you that creamy stuff and in our
classes we always make healthy
mayonnaise which then we turn into salad
dressing so we do dairy free ranch or we
do dairy free the chili lime mayo slash
salad dressing that’s up on my site
right now as well and so that helps a
lot coconut milk full fat coconut milk
helps a lot to get your fats in without
the carbs ghee if you can do ghee I’ll
show you in the class how to make ghee
is they’re super easy to make and then
it’s just cost the same as butter
you just make it right in the oven and
pour off the stuff that you’re allergic
to and that’s not something I would do
if your anaphylactic allergic to dairy
but if you’re not if it’s just a
sensitivity then G my tea a great way to
get those healthy fats in without having
to without having all that dairy
so yes dairy-free keto is good and it’s
great and then I had someone asked me in
our last class can you do dairy free and
egg free and I know I get a lot of the
people that have a lot of food allergies
because all of my Gap stuff is so food
allergy friendly I would think it would
be hard to eliminate both dairy and eggs
I might try to do an egg free class but
it will probably contain dairy and nuts
but no eggs just to kind of hit the main
food allergies that are in there
and these are just like a meal prep like
an afternoon ascent a afternoon for two
or three hours we do a big meal prep
where we and I’ll talk about that a
little more in a little bit where we do
a bunch of staples for not only this
week but like this week and next week
and so we make like big batches of three
or four different recipes and then we
use those throughout the week and then I
also provide the nutrition facts so that
you can kind of see at a glance if this
is gonna be enough food for your family
based on your like hugely variety
variety of nutrition needs and so that’s
another thing with keto is how that meal
prep smartly excuse me you’ll see a lot
of the meal prep stuff and this is why
I’m doing the family’s class
specifically a lot of the meal prep
stuff for like bodybuilders and they’re
all over YouTube and like they’re
awesome like you know they’re thriving
on this because you can see them and
they look amazing but it’s all these
individual packages which is just gonna
I’ll do that sometimes like if I have to
prep food for my kids if I’m leaving
them for the weekend with someone then
I’ll do that but in general we aren’t
going to make three little packages of
food for all four or five six people in
our family three times a day that’s just
gonna like we’re gonna hate Sundays if
that’s our meal prep day so what we do
in our keto Families class is we make
big batches like I have you do in the
classic version where we do both dairy
and we do dairy and nuts in the classic
version and so we make food that’s
really kid-friendly so we’ll make like
we actually use a two-pound block of
mozzarella that’s been aged so it’s like
the more dry mozzarella not the
supersoft fresh mozzarella
and we use that we make 10 I think it’s
10 or 12 servings of fat head pizza and
so for that we do our individual pizzas
on Fridays we do pizza Friday in our
house that’s always a big hit with the
kids because they can put their toppings
on and then we also do flatbread out of
it and so you can slice that across and
you can make kind of traditional
sandwiches and so when we do that and
it’s like 12 different servings then you
can calculate out the nutrients like the
carb count and the calorie count for the
entire recipe at once and then even if
you want to divide it into 12 units then
you know what each one has each one I
can’t remember exactly what it is it’s
like 333 calories and one or two grams
of net carbs in each of those and so
then you’d have to calculate out your
stuff every day but you’re also not
making like 21 different meals on Sunday
afternoon which is just going to be burn
out like most of us with kids are never
going to be able to get through doing
that much prep on a Sunday and so in the
same way for our Taco Tuesday is we make
a big batch of four five six pounds of
shredded chicken that’s been seasoned
with taco seasoning and then we have the
whole nutrient calculations which I’m
doing for you in the class we have the
nutrient calculations for that whole
recipe and then you can divide it up
into what your family particularly needs
and you just know that that many
nutrients are in that whole batch of
chicken or the individual portions
because it’s easy to bite up once you
have the nutrients for the whole recipe
and then so on Tuesday when we have
Tonko Tuesday we go ahead and just make
those cheese melted tortillas that I
have those up on my site too they’re
called keto soft soft tacos or something
and they’re super fast like I just have
to reheat in the time that it takes me
to reheat that chicken from the fridge
that’s already been made and then
instant hot on our meal prep they I can
pop those the little cheese tortilla
things in the oven and so I still can
get dinner on the table in 15-20 minutes
but I’m also like we get the variety of
having the meal prep without having to
meal prep for like hours and hours on a
Sunday and so that’s how our meal prep
goes we make a lot of breakfast sausage
we make a lot of like baked bacon and
then we have the bacon grease that we
can use to cook our eggs in and stuff
throughout the week so it’s just really
really meal prepping smartly and then
so tell you what veggies you can prep
ahead of time like cucumbers don’t meal
prep but don’t meal prep cucumbers they
always get slimy and they get like this
gross cucumber slime on everything else
in your meal prep so that’s something
that I see that a lot of times I’ll see
like people show their pictures of keto
meal prep on Instagram and they have
slices of cucumbers I look that’s not
good it’s gonna be gross
so it’s just meal prepping smartly and
then like I said with keto you get that
boost of energy and if you aren’t
getting the boost of energy if you’ve
tried it and you just felt your
electrolytes were probably off and we’ll
cover that in a second so the last thing
for Aikido meal prep is if you’re the
only one that’s doing that lighting
better there we go if you’re the only
one that’s doing it in your family the
recipes that I have are all recipes like
the shredded chicken and even the cheese
taco things my kids think like the best
thing ever they’re all super nutrient
dense they’re all super healthy they’re
not like really weird food that your
kids are gonna refuse and so even if
they’re not doing keto being able to
serve family for any Lily meals that you
enjoy keep you on the diet that you
thrive on but aren’t so that you have to
serve different things to different
people because even if all you have to
do is take it out of the fridge and heat
it up it gets like confusing and it’s
tiring and it’s a lot of times things
will end up in the back of the fridge
and accidentally going bad so it’s
wasting food so by doing a meal prep for
keto that you can do for like my boys I
have everyone on keto right now because
I just wanted to kind of do an
experiment and see how they did for four
weeks on it but I’m not going to keep my
boys on it my daughter and I are like
severely benefiting from it but the boys
are just fine so I’m going to go back to
letting them have like their carbs like
they love apples and different fruit and
stuff and I’ll probably make different
smoothies for them that do you have the
frozen bananas in them and have my
daughter make the ones that don’t have
them but other than that we’re all going
to be eating from mostly the same stuff
and if they want a side of rice or they
want it aside a fruit or they want fruit
after their meals and that totally works
but not having to do that two meals is
like a total sanity saver and plus you
don’t have to worry because these are
all meals that are high in omega-3 fatty
acids that are so good for children’s
brain development and they’re so good
for keeping inflammation down which can
actually lower blood
sure and all sorts of stuff in adults as
well so you don’t have to worry that
like if you eat Quito and you make Quito
food for you you have to make something
different for them because it’s not
gonna be healthy unless they’re on
strict keto this is actually great
growing nutrient-dense food for
everybody so so now we’re going to go
into is ketosis safe for kids and we
touched on the classic ketogenic diet
which is the one two four I’m gonna go
over and take you to my kids on keto
change screen so the classic four to one
diet that we talked about earlier and I
kind of told you why I didn’t like it
like the limited liquids limited protein
I don’t think is good for kids but this
modified accent Adkins diet that’s
didn’t have to go there um sorry I’m
gonna have to fix this this modified
can stay aware you limit carbs is safe
for kids the one thing that’s alarming
and this probably has a lot of people
cautious about it almost there
oh come on there we go keto kids there
we are so the thing that is alarming is
that initial whoosh of water weight and
this is it’s actually a healthy thing to
do so not only are we using the glycogen
that’s attached to the three grams of
water in our muscles and our liver so
that is water weight that’s going to go
because we’re using an effect like
Ajinca we’re going to get rid of the
water weight that’s attached to it as
well but also when we have chronic
inflammation and this is like a huge
problem in the Western diet is that we
have chronic inflammation it’s where a
lot of these chronic conditions come
from is like even for mental health
they’ve shown that people with
depression have 30% more inflammation in
their brain than people without
depression like the inflammation is
something that is kind of like weird to
think about
so like acute inflammation is where like
you bash your elbow and it swells up and
that’s because your body is sending
nutrients to your elbow to go fix the
damaged tissue like it’s sending
nutrients to repair it and it’s sending
increased blood volume to get all the
damaged tissue out so that’s what your
body’s supposed to do and that’s acute
inflammation and that’s good for you for
healing and repairing and that’s
something that we definitely want to
have but the chronic inflammation is
where we’re just like chronically a
little bit swollen and chronically have
a little bit too much and it’s your body
kind of like having a chronic illness
whether it’s mental or physical and not
really knowing what to do like asthma
comes from inflammation of the lungs and
a lot of like joint pain and joint
swelling comes from inflammation of the
joints and having that chronic
inflammation that increased blood flow
at all times where your body’s trying to
repair itself but can’t seem to figure
out what’s wrong is something that a lot
times comes from food allergies and
we’re not exactly sure all of the
mechanisms of why Kito gets rid of
chronic inflammation but it definitely
does like that’s been documented in
those studies I was showing you
and you can look on Google Scholar
yourself and so when we get rid of that
inflammation we lose weight as well and
a lot of our kids like especially our
kids with autism will have distended
bellies and this is their guts having
inflammation all the times from eating
wheat that’s another difference between
my class and other keto classes is some
people allow like to literally add wheat
gluten because it is carb free to make
bread like products and I’m definitely
all of my classes are no wheat because
so many people have that inflammatory
response we’re trying to heal heal
ourselves heal our brains we don’t want
that inflammatory response of having
something that so many people are so
allergic to so anyways with that
inflammation that goes down is you you
will see weight loss in your kids and so
I weighed my kids before we started and
then I weighed them again five days
later and so I have two that are about
80 pounds then they last just under
three pounds and that’s that water
weight that I was talking about then the
inflammation going down and then my 35
founder my four-year-old he lost about
one and a half pounds in the first five
days and the reason I know it’s just
water weight is because even just that
one and a half pounds would have been a
five thousand calorie deficit in five
days and you can see up here his calorie
needs are like right around this and so
there’s no way that he was only eating
500 calories 600 calories a day which is
what he would have had to be in a
deficit of it to lose that much fat so
that’s it’s scary I’m especially a few
children on the small side to see them
not gaining and to see them losing so
much like one and a half pounds when
you’re only 35 pounds is actually quite
a bit but it is just water weight and as
soon as he starts eating carbs again
it’ll go right back on and then we have
a part in a class about encouraging
children to gain weight and which I’ve
never had a problem I had my daughter
and my son and this was for autism when
we were doing aunt ISM recovery I had
them on the ketogenic diet just because
I was doing it for her and I just had us
all on it when she was three and he was
one this is as he was weaning he weaned
he wind her up two and a half three but
I was on keto and she was on
you know and he pretty much weaned on
dakedo and my second child he’s always
been in the 95th percentile like he
definitely grows and she’s always been
like around the 55th 65th percentile and
she’s actually always been a little bit
heavy for her height like that’s been
about 10 percentile points above her
height and she continued like the curve
is just exact of her weight because I
was kind of monitoring her weight as we
were doing all these different dietary
protocols just to see and her weight
just it grew just as expected and so
this was like a concern that a lot of
people have informed me cuz people love
to tell me what I’m doing wrong is that
my kids won’t grow if I don’t give them
glucose and that has obviously not been
true because we did it for over two
years as very young children and I’m
doing it again for her and I’m I’m just
really not concerned at all it’s a very
nutrient dense diet and as long as
you’re like you’re watching their
calories and kind of doing a spot check
if you’re concerned that they aren’t
eating enough then go ahead and count up
the calories that they’re having in that
day or count up the calories that
they’ve had over a week average and see
how they’re doing but adding in the fat
bombs there’s lots and lots of like
really dense calorie dense foods you eat
on the ketogenic diet so and when you
get rid of the inflammatory response
that so many of these kids have that are
having trouble gaining weight their
intestines can their gut can absorb
motor the nutrients that are in it in
the food that’s going through them and
so the food isn’t just going right
through them anymore so we talked about
more about that in the kids portion of
the keto family class but yes ketosis is
safe for kids and in the last webinar
someone asked me is ketosis safe for
pregnancy I would say if you’re already
in ketosis yes I would not like induce
ketosis go on keto in the middle of a
pregnancy unless you had like a really
specific need and you were being
monitored by a doctor because the
electrolytes are hard to manage at first
and we’re going to talk about that in a
second so let’s say what if I knocked
answer o frankenfoods and so this is we
touched on that a little bit when I said
hi and definitely don’t use a wheat
gluten even though it’s carb free in my
classes there’s other now that keto is
really kind of popular for weight loss
there’s a lot of bars and
protein powders and stuff that you can
get that are made of stuff like a wreath
Ruth Hall which is a sugar alcohol and
other stuff that’s just not really food
it’s like weird extractions of food the
only artificial is not artificial the
only no carbohydrate sweetener that I
encourage you to use is monk fruit
stevia is fine I like the monk fruit
taste a little bit better and then
stevia does have some like there’s some
controversy I need to look into it a
little bit better about whether it works
for excuse me whether it impacts
hormones or other different levels in
the body is there might be some of that
so yeah avoiding the frankenfood so I
wouldn’t do keto in the way that a lot
of like mainstream is with like Adkins
bars and protein shakes and all of that
for kids but if you’re feeding them all
real food then I think that keto is just
perfectly fine and my kids it’s arrived
on it so who needs to track and when who
needs to track their stuff in our keto
family class I give you it’s like a
five-week program to kind of get started
and so for the first week we don’t track
we’re just getting used to eating low
carbohydrate foods we’re managing the
keto flu which I’m going to talk about
next and we are getting used to the
recipes and we’re kinda it’s Chi call it
grace week it’s like we’re getting used
to it and if we mess up we don’t like
throw herself under a bus but tracking
is kind of tedious and I do want you to
do it the second week I want you to make
sure you’re actually in ketosis that
your carbohydrates are low enough if you
absolutely know that you feel like a
hundred percent different
you’re probably in ketosis and then find
you don’t have to track but if you are
trying to lose weight I want you to
count up your calories and see what your
calorie needs are and I have a link to a
really good calorie kind of estimator
first so you can see what your needs are
that you’re using and if you want to
lose weight what you need for that so
yet just kind of getting a good ballpark
so you know what like like 200 calories
of almonds is just like a tiny tiny
amount and I never would have thought
that like I was actually when I started
keto habitually eating about 5 to 700
calories worth of macadamia nuts a day
and that’s just kind of ridiculous like
that’s not that’s too many nuts your
body doesn’t need that many so we just
do that
one week of counting tracking and in
that one after that one week if you
don’t want to do it anymore then that’s
okay too but it’s kind of it serves like
really eye-opening and I was actually
under eating protein is a lot of people
like they feel like you eat too much
protein like four ounces of beef is as
much as your palm and I was eating I was
thinking that about two ounces was four
ounces so it was good for me to do as
well so that’s when tracking as useful
as kind of if you’re not happy with your
weight whether you’re losing too much or
you’re not losing enough go go ahead and
just track for a week and see how that
goes and then if you’re not sure if
you’re in ketosis or not in tracking
your carb count and then lowering your
carb count to make sure you are in
ketosis is important so next way I talk
about keto flue and I’m trying to wrap
this up and try to keep it about an hour
so keto flu is something that hits
people and this is probably the main
reason why people abandon the ketogenic
diet is because you literally feel like
you have the stomach flu if you keep it
unchecked so we talked about the water
weight how you lose all that water
weight because your body is using up the
the glycogen and so all the like the
four molecules of water that have been
attached to it go out your kidneys take
em out you pee and when you lose that
water weight you’re also losing the
electrolytes which is sodium magnesium
potassium salts our electrolytes and you
are losing those and let me show you our
screen change screen there we go okay
when you lose the that water weight the
electrolytes are attached to it and it’s
really easy to become come on deficient
in electrolytes and so this is something
like I haven’t marked this mandatory
they’re stars on it it’s something
that’s super important for you to
understand and it’s really not that hard
but there’s three main ones potassium
chloride magnesium and sodium chloride
which is sea salt and sea salt is easy
you just want to salt your food like a
little bit more to taste then to taste
especially at first as you’re adjusting
and losing all that water weight and
soon your body is going to be
a lot better at regulating your
electrolytes but it’s been relying on
having some extra ones dissolved from
your increased blood volume in that
increased water content in your body for
so long that when it all kind of
whooshes out as you will
signs of electrolyte imbalance are
feeling sick having brain fog and
feeling tired or lethargic and I have
that in here somewhere
we kind of go into the science of it now
okay so here it is signs of not enough
electrolytes and then signs of too many
electrolytes our water retention so if
you take in too much of the salt all
your body’s gonna do is pull in more
water you’ll probably be really thirsty
so you’ll drink water your body will
pull it in bind it to those electrolytes
because it’s super important to keep
your electrolytes on point because if
they aren’t then your heart like your
heart needs electrolytes to do those
chemical impulses and all of the other
muscles in your body so that’s why your
body is like it’s going to revolt if it
doesn’t have the right amount
electrolytes until it can figure that
out so that’s our electrolyte thing I
will say that of everything just like I
just take half a teaspoon of each of
these and I’ve given you a couple
different options if you’re cramping up
we have a separate section for keto
athletes if you’re cramping up during
working out then probably just dissolve
some of those salts and some water and
make sure you drink that an hour or so
before you workout and we’ve got like
I’m still linking to medical journals in
here and so you can get not only
people’s professional opinions but also
case studies of like hundreds of
athletes that have been on the ketogenic
diet and what they did to be successful
so that’s our electrolytes keto flu can
also come from just your body not being
used to not having the carbs and this is
something that happens when you’re on
the gaps diet as well pretty often is
that your body is just going to kind of
revolt like it’s not happy about not
having carbs it does not want to switch
over in ketosis all the time like I said
like most people are in ketosis unless
you’re getting up and eating in the
middle of the night if you’re going 12
or 14 hours overnight without eating
you’re probably in ketosis a little bit
if you’ve ever lost anyway
you’ve probably been in ketosis a little
bit but your body’s going to like kind
of revolt a little bit about switching
over and that’s what our grace week is
about is sort of slowly switching over
and if you can taper down which is kind
of hard it like it’s you still have to
count if you’re tapering down but what I
do is I do all low-carb and then I just
if you start feeling sick to your
stomach like my four-year-old just did
this and he’s like I have to poop I
can’t put and I’m just like you just
feel sick and so I gave him a little bit
of tart cherry juice with some raw honey
in it and this is just like a one-time
thing and it’s like you give your body
that easy absorbable sugar like you can
take a few spoonfuls of honey or maple
syrup you want to get about 20 30 40
grams of carbohydrates all at once and
are really easy to digest form which is
not fruit the fiber keeps that from
being super easy to digest so juice
applesauce and like raw honey or maple
syrup are all three good ways to get
into ketosis and so you just kind of
give your body that it’s like okay I
have sugar again and then you’ll burn
all that off because it’s such a little
amount you’ll burn all that off in about
six hours and we’ve always been able to
adjust fine after those six hours so
getting your electrolytes right making
sure you’re having enough salt and for
the kids like they’re not going to take
half a teaspoon of salt so I just over
salt their food and I use the potassium
chloride that I have linked to as well
on their food which just tastes like
table salt and they’re fine with that
and so yeah electrolytes and then just
if you do get the kiddo flu then you can
either choose a lot of people just
choose to suffer through it but I do
that immediate
easily absorbed 30 to 40 grams of
carbohydrates and if you get the
applesauce pouches you can see on the
back of them there’s about 19 to 24
grams of carbohydrates so two of those
may be rest for an hour and then you
should be good to go like your body
should have gotten the memo that hey we
are going low-carb for real and so last
out before we get to the question and
answer period I wanted to talk about the
quickest way for adults to get into
ketosis I just told you that it takes
about 24 hours to 72 hours depending on
activity level and depending on how much
glycogen your body storing that you have
to burn through
the fastest way for adults to do this is
the 24-hour fast water fast or you can
have black coffee as well and some
people do a fat fast where they just add
like less than 500 calories of mostly
just fat food like either fatty meat or
like pork rinds or like heavy whipping
cream in their coffee and that’s fine
too that’ll probably get you in ketosis
in 24 to 36 hours but just doing a fast
and this is something that if you look
on Google Scholar again maybe you’re
nerdy like me actually fast Dean’s been
steady at a time and fast he actually
does have tons of benefits which we’re
not gonna go into this in this webinar I
could do like I’m probably not even
quite qualified to talk about it but I
could also do a whole webinar I fasted
for up to three and a half days I’d like
to go longer I’m still working on that
and that’s actually how I went into
ketosis this last time was I was having
some mental health like it was just
getting like unnecessarily bad and I
watched a documentary on Netflix about
fasting and I’m like I’m just gonna try
fasting and so I did and I made at three
and a half days and then I started from
there eating ketogenic foods and I’ve
been like in a great mental health state
ever since and within 24 hours is when
you’ll start I think it was like yeah it
was definitely the next day is I just
from the time I watched that documentary
until about 24 hours later I was still I
called the crazy the crazy was there and
then that 24 hours hit and I was good
like I was clear-headed and thankfully
Aikido is a way that you can get a lot
of the benefits of fasting and the
mental health benefits without actually
fasting but both fasting and kita will
put you into ketosis so that’s the
fastest way for getting into ketosis a
quick reminder like disclaimer children
don’t fast and so my children do like a
12 14 hour fast overnight while they’re
sleeping but they do NIDA never would
restrict food from my children for 24
hours and I never would want you to
either unless you were on some sort of
like inpatient basis and a hospital so
now we’re going to go into Q&A um kids
accepting keto and this is something
you’re asking how do your kids accept
keto we did the gaps diet when my kids
were young
and that was fine and I just put the
foot in front of them they could eat but
now that they’re older and they
understand more how do they accept keto
and this is where the no carb craving
really comes in for my kids I wasn’t
sure how they do because we have been
off of gaps and off of we still do some
like we eat differently they know
they’re not eating the standard American
diet but we haven’t been on any specific
strict protocol in the past four or five
years and so this was something I was a
little nervous about I was kind of
expecting them to go into the cupboard
and steal raisins because that’s kind of
their go-to if I have my back turned and
they would like a treat they go to get
raisins and they’re not supposed to be
stealing food but anyways they haven’t
and this was something I did explain to
them that I was doing this because it
makes me think better it makes me have
more energy it makes me better at sports
see and it helps clear up a lot of
people’s skin it helps balance hormones
like PMS type stuff and then you can go
more into the hormones section and the
keto family class covers a lot of the
women’s hormones and I do have a free
video up on YouTube as well that covers
more of the hormone aspect but you can
kind of hit whatever appeals to your
kids like I have I have one kid that
doesn’t care and thankfully she’s my one
that needs to be on it the most and
she’s just like whatever I’m like I
would like chips but you’re not going to
give me chips and then my my little guy
he’s four and like I he listened to me
explain it he knows we’re on keto he can
even tell you what foods are keto and
what aren’t and then my nine-year-old I
did kind of play up that we’re gonna see
if this can help you help your brain and
like processing your emotions and help
your sports performance and help you
have more energy like the sports thing
especially for nine nine year old boys
is pretty big and that’s another thing
you can probably google and even find
athletes that are on the ketogenic diet
and if that’s something that your child
would be interested and then that’s
something that could be really helpful
for getting them to transition over do
you need to count calories if you’re not
trying to lose weight you don’t unless
you’re just concerned that you’re losing
too much weight so sometimes it’s good
to do a spot check and just make sure
especially if you’re seeing the scale go
down and you don’t like that particular
trend so no you don’t have to
count calories if you’re not trying to
lose weight you do want to count carbs
for just a little amount just to make
sure like I told you just that one week
in our in our quick starting guide is
for counting carbs how does the freezer
cooking class work with keto it works
really well and once you’ve been on keto
and you know whether you’re in ketosis
or not a lot of the freezer cooking
classes are going to be ketogenic
friendly but there’s gonna be stuff you
can’t have like there’s apple chutney in
the free what is it the slow cooker
class there’s apple chutney and they’re
stuffed apples and in the American
classic class we do blueberry gummies
I’m working on a gummy recipe I promise
for keto I still haven’t gotten one I’m
super happy with yet but yeah there’s
going to be stuff in every class that’s
too high a carb but once you know what’s
in carbs and I’m gonna try and get the
nutrient values for everything in that
class but that’s I’ll do that in a
little bit probably this winter after I
finished the keto class so yeah that’s
the difference between the free to
freezer cooking class and keto if the
freezer cooking class isn’t necessarily
keto friendly it’s going to have those
higher carb things but it does
complement each other really well and if
you have a lot of food allergies like to
dairy and eggs and that’s the freezer
cooking classes aren’t they don’t have
the dairy eggs and that’s and then I did
link to that in the replay webinar email
that you should be getting on see ketone
strips we did cover that a little bit i
don’t recommend ketone strips that’s
just me you can do them if you want
they’re not gonna hurt anything the only
thing with ketone strips that I would
want you to like I would caution you
about is that if you have a cheat meal
or a carb challenge which I talked about
in the class and I’ll do probably
another webinar talking about the carb
challenge because I’m running a little
bit past time that I was aiming for if
you do a carb challenge your if your
body has a bunch of carbs in it after
being in ketosis you still have a bunch
of ketones in your bloodstream that are
circulating circulating to keep your
brain and your muscles going your body’s
going to dump those ketones and start
using the glucose again for your brain
and so they can kind of give you a false
positive where people think like oh I’m
in super heavy ketosis and I just ate it
Olive Garden last night
it’s not because Olive Garden kept you
in ketosis it’s because your body just
dump those ketones so yes they do show
ketones in your urine but that’s really
all they are they show presence of
ketones in your urine they don’t say
whether your body is in ketosis
necessarily or not and for what order of
my classes so I have a lot because I
keep like doing all this stuff with my
kids in the stuff that works I really
want to share with you and I want you to
have a much easier time doing it than I
am doing it so if you have a child in
your recovery and autism from autism or
you have someone that has like major
health issues like especially digestive
trouble or sensory issues first of all
I’d get the picky eating solution and
that can kind of lock you in three to
five days to get on to the gaps diet and
to get rid of picky eating because if
you have a kid with spent sensory issues
or like they’re not eating then the
picky eating solution can really help
you get them accepting more foods and
get doing dietary protocols when your
kids will accept more foods is like a
million times easy easier and really all
the picky eating solution does is it
follows kind of gaps principles in a
very easy forgiving graceful manner for
these kids that have sensory issues and
they’re not like the typical kids where
you can just put something in front of
them and say well fine if you don’t eat
that you’ll starve and they’ll eat these
kids have sensory issues literally won’t
eat and so that’s why I have the picky
eating solution is because I like I have
a huge heart for that my daughter always
ate but I’ve seen other kids that would
just refuse to eat and they were
malnourished like they will literally
refuse to eat till they’re passing out
and they need to go get IV fluids or IV
nutrition and so the picky eating
solution kind of starves out the bag
bugs that is are literally telling their
brains that the food like the good food
that they need is poison to them so the
picky eating solution is a it’s like a
it’s a pretty quick protocol it’s like
three to five days to get you on so your
kids are accepting more food and then
you can do the gaps diet and so I would
do the gaps diet which is my gut healing
starter pack and let me go over to there
so this I’ll put all these over here so
they got healing starter pack intensely
heals the guy and so I’m talking about
how ketone and you can do you get
healing my gaps intro part of the gut
healing starter plat pack which is the
more intense version that we used for
autism recovery
it’s very intense it will give you some
of the die-off reactions so you’re not
going to have like that energy boost
that’s on keto and it is because your
body is like majorly in repair mode on
the gap Centro diet um sorry I lost my
train of thought
so yeah if you have like severe chronic
health conditions like you can tell that
your child has tons and tons of
constipation or everything they eats
going through them or they have like my
daughter was stemming and screaming and
not sleeping and she definitely needed
the gaps diet she hadn’t taunted some
diagnosis so the gut healing starter
pack is great for those who have autism
are doing autism recovery had severe
sensory issues like severe like crazy
life-changing excuse me
changing their quality of life I would
definitely clean up their gut first
because if you have something severe
it’s most likely your gut is messed up
and like Hippocrates says all diseases
begin on the gut and so you definitely
want to get if you have lots of food
allergies as well you definitely want to
get that your gut flora cleaned up your
leaky gut healed up and the gut healing
starter pack is a really good thing for
that and then from there I would
probably do either keto if you found
like my daughter we did get healing and
we were never really able to introduce
honey or fruit and so she just did
better on a very low carb version of the
gaps diet and so from there if you’ve
done the gut healing starter pack the
gut healing protocol for like six months
to a year and you feel like their gut is
healed like they’ve gotten rid of food
allergies they’ve gotten rid of most of
their chronic conditions then probably
either going to keto if you find that
your child does better on the in being
in ketosis with those ketones or the
or cooking class can just after the gut
healing starter pack it’s a great
compliment to that on my freezer cooking
class either has gaps options most of it
is gaps friendly and it’s really food
allergy friendly as well and it just
kind of gives you a break from having to
cook three meals from scratch every
single day which a lot of these kids
that need the gaps diet need to have and
then so that’s kind of my autism rate of
what I would do and it’s kind of what I
ended up doing for my own family and
then it but if you’re here because of
weight loss or you have minor health
issues like you’ve had
I wouldn’t say depressions a minor
health issue but you know you can go on
a scale it can go like I’m kind of
bummed and I have to wake up I’d rather
be sleeping in every morning and I don’t
really love life or it can be just like
completely detrimental and completely
ruining your whole quality of life if
it’s that bad then I would go to the gut
healing starter pack but if it’s like a
minor health issue and that’s kind of
what I was feeling like I’m like my
mental health health issues aren’t like
I’m not about to get my kids taken away
from me they’re not that bad but they’re
annoying and it was something I
definitely wanted to clear up I was just
done with it and so if you are looking
to lose weight or you have sort of minor
mental health issues the keto class is a
great place to start and I all of my
keto foods do complement with the gaps
diet so if you want to do some gut
healing and include a probiotic then
that’s definitely a way you can heal
your gut while you’re on the ketogenic
diet but if you have like severe gut
problems I would definitely start with
the gut classes first that I think
that’s it for our questions and answers
I’m super glad that you joined me here
thank you so much and if you have
questions by email I will try to answer
them as fast as I can I’m going to go
ahead and just talk about the class
again and it’s so it’s not done
sorry I was going to tell you that
before I’m still working on it and
hopefully by the time you’re seeing this
video it is done I’ll update the page
when it’s done and I’ll send out another
email but I’m super discounted it I gave
it to you right now it’s for 75% off it
is going to be $150 class and we are
going to have different meal preps which
is kind of this whole thing is centered
around families and even if you’re not a
family if you have like super limited
time or you kind of like would prefer to
have pizza and Taco Tuesday over some of
the other key dough classes there’s
other great keto classes out there as
well but most of them are most of them
are geared towards adults and like
either a single or a couple and there’s
there’s good recipes they’re all
delicious like my kids would eat them
but they’re not necessarily kid food so
like recipes like chicken with coconut
sauce with mustard and sage or coconut
sauce with mushrooms and sage are the
kinds of recipes that I see and super
delicious super delicious but more adult
friendly and a lot of times there are
servings only served to people so
they’re kind of assuming as one or two
adults going on the ketogenic diet so
that I really saw a need for a family
type class and that’s what mine’s about
so I’m going to go show you a little bit
and we’re gonna have we do the meal prep
in a way that we’re cooking like a lot
of chicken or a lot of like taco meat
like I already use that as an example
I’m put so then we can do the tacos that
that week and then you can also freeze
half for the next week and so we just
kind of overlap a little bit of our meal
prep like we’ll do like four or six
pounds of wreckfish sausage at once and
then you have a bunch for your freezer
and so we have that grace week that I
was talking about let me take you over
to the class but the part that I don’t
have done yet and I was really hoping to
get done is I have most of information
I’ve talked about on this class but I
don’t have all of the nutrients
calculated and I haven’t edited the
videos that go with the meal prep for
for the keto
family class but it’s gonna have classic
meal prep which includes dairy and nuts
and then I’m gonna do a dairy-free meal
prep and then I’m gonna do a few
different kind of based on who signs up
for the class and what your guys’s
specific needs are as I’ll do a comfort
food meal prep that’s similar like it
should just take two to four hours
depending on your cooking skill and then
we kind of get used to the same recipes
over and over again and so within those
you’re going to be you can change it up
like if you wanted your coconut flour
tortillas for your Taco Tuesday one
Tuesday and then taco salad or burrito
bowls or something like that so we’re
gonna use the same kind of basic recipes
so that you get good at cooking them
because it’s total burnout to have to
learn to cook a new recipe and that’s
kind of in a lot of meal plans and they
think it’s because a lot of times we we
sell these meal plans and we feel like
we need to sell you hundreds of recipes
every month and that’s just it’s too
it’s too hard for you guys to have to
learn a new recipe and not get that
muscle memory of being able to repeat
the same recipes so we’re gonna do yeah
we’re gonna do different meal preps
thing like they’re based on repeating
the similar menu from week to week and
then if you want to change it up after
two or three weeks then go ahead and
just choose a different one and we’ll do
a few different seasonal ones as well
but really if you’re eating three meals
a day that are homemade I know that when
I’m not menu planning we eat like the
same three meals for dinner twice a week
so these will definitely be plenty of
variety especially with the different
options that I’m giving you and
nutrients will be calculated for you
which is what is so important so and
then we have part of the family we have
different things that we to us Cheetos I
mean anything for PCOS if you have PCOS
or you know someone that does go ahead
and search Google Scholar for keto and
PCOS and there’s tons of studies but so
for each
in the families diffic on kedo i’ve
talked about that because we have a lot
of like the bodybuilders and they tend
to use a lot of the frankenfoods they
talk a lot about men and building muscle
on keto some of the other bloggers that
have keto classes I’m actually gonna
link to one health for helpful pursuit
she does the thyroid thing so thyroid
something that I don’t know about I’ve
never had a problem with it or pretty
much fine I talk about hormones a little
bit like related to our monthly cycles
but if you have severe thyroid or homie
and go back over and just show you show
you helpful pursuits class she’s yeah
she’s amazing and she I should have
linked to her in the email that you got
from me as well so yeah hopeful pursuit
is great for hormone and thyroid issues
and if you want something that’s really
only focused on weight loss is keto for
tea and that’s what I was talking about
where they do the menu plans that only
serve two adults so there’s just lots of
variety – specifically this which is why
I’m just kind of taking you on a tour
here I’ll put that one back up for you
and so we have the stuff that is
specific for an especial
the kids um because I know how hard that
can be when you’re doing something for
your kids and like you kind of feel like
no one else has done it before so that’s
why I did all of the kid stuff we talked
about like leaky and inflamed got in
here and encouraging growth or I’m
calling out weight normalization where
childhood obesity is a huge problem and
it’s something that doctors are pretty
concerned about as well and I definitely
don’t encourage putting children on
diets but I do encourage obviously the
increased energy from Quito the
increased like sense of well-being can
help these kids kind of grow into their
weight and so this is just this is
really my opinion which is not qualified
for medical advice if you’re doing
something medically for your child you
definitely want to seek a qualified
professional but this is all of what I
would advise for the kids and then we
have men the one thing that I men do
pretty well on keto and they they lose
weight on keto and wanly fast actually
you do want to watch your iron if you’re
a man and then I talk so I talk about
iron overload a little bit in here as
well and so that’s the one thing that I
would watch for men on keto and I’ve
linked to a bunch of journals and then a
way that you can if they have too much
iron is donating blood is a great way to
lower that iron load which actually is a
problem in men it can be and then we
talked a little bit about specifically
men
growth hormone and then we could have
again the special cases side effects
like I just talked about the keto flu
there’s also keto breath and what else
are we talking about blue breath oh and
keto rash so that’s something that I’ll
probably do a YouTube video on that soon
and I’m not going to go into that right
now but I do have it covered in the
class right now for those of you that
I want to sign up now and get immediate
access and see all of that and we’re
gonna go into more more specifics on how
to count and I’ll just show you kind of
like with screenshots of My Fitness Pal
or chronometer and videos of how to use
a food scale so it’s really not as hard
as you think and it’s something that you
can kind of do as a reset but not it’s
not something that you should need to do
all the time and carb challenges we go
into as well which I do this myself is
about every four to six weeks as I try
eating carbs again and I just show you
how to do this effectively how to track
your symptoms and then we have some
bonuses to help you stay on track like
eating out on keto at restaurants and
this is me
like like I have a section on gas
station food just because I am a real
person and I understand that
occasionally you have to eat out of a
gas station because that’s all you have
available to you and so if that’s
something that you’re doing for mental
health or you’re doing it for your child
I am understanding and it will help you
to keep as many benefits as you can
definitely don’t advocate eating from a
gas station but its life and then
thankfully we have lots of pre-made food
that’s available for the ketogenic diet
and it can even go with the gaps diet
and I’ve tried to note a lot of places
whether stuff is not gaps friendly so if
you’re doing the healing protocol along
with keto then this is something that
you’ll be able to use as well and as we
try different stuff this is all stuff
that I’ve tried and we love all this
stuff so as I try more I’ll keep adding
and this is like my Costco list of what
I get at Costco so I’m just trying to
make this as easy kind of like learn
everything you can from what I have
already done and then the meal prep with
the that I’m still working on it’s down
below in my word document I was hoping
I’d have it down by the webinar but I
can’t quite get there the meal prep
should be up by next week and when it
goes up the price of this class will go
up so if you want access to all of this
to start learning stuff right now and
this is a great time to buy it
we’ll be going up soon I would love to
have you but again thank you so much for
joining me on this I am super
appreciative I love sharing what I’ve
learned and I’m really excited that you
could want to learn as well and I’m
excited for all the healing that you’re
gonna get from your family like I just I
know it’s gonna be really helpful for
you and I can’t wait to hear what you
think about it so thank you for joining
me and I will see you later