Healthy Keto Weight Loss Program

We are proud to offer a ketogenic health and weight loss program aligned with Nutritional Wellness Center’s fantastic health and wellness programs.

What is a ketogenic diet?

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats as fuel rather than carbohydrates. The modern diet and traditional eating methods are almost exclusively high-carb even if they are organic and include healthy fats and proteins.
The problem with this is carbohydrates & sugar are not clean fuels, whereas fat is. Your body and your brain run very efficiently on fat fuel. This is called ketosis, a state where you’re running on fat. It can take 3 to 20 days to get into ketosis.

So to become healthier, lose weight, to lose fat, you have to convert from sugar burning into fat burning. The key to this is you don’t lose weight to get healthy, and you get healthy to lose weight.

If you focus on the weight, you won’t necessarily get healthy. Some common weight loss methods such as starvation diets, medication, prepackaged food diets, or gastric bypass are simply not healthy. You may lose weight, but you end up gaining the weight right back.

So the first principle is to get healthy first!

A keto lifestyle:

  • Supports healthy joints
  • Supports a healthy liver
  • Supports healthy hair
  • Supports a healthy immune system
  • Supports healthy hormones
  • Supports normal sleep cycles
  • Supports healthy adrenal glands
  • Supports normal blood sugars
  • Aids in joint mobility
  • Maintains normal cardiovascular function
  • Supports discomfort
  • Supports healthy skin, nails and hair
  • Maintains healthy hair, nails, and skin
  • Supports a healthy metabolism
  • Supports normal ligament function
  • Supports normal joint motion
  • Supports a normal immune system

What do we mean about getting healthy?

  1. Get your energy back
  2. Restore your sleep
  3. Restore your digestion
  4. Get rid of the cravings
  5. Balanced hormones

Healthy means your body works correctly and can heal and repair itself; you have a lot of vitality!

So change your goal to get healthy.

It is most likely something that triggered your weight gain:

  • Pregnancy
  • A stressful event
  • An illness

All of these are stressful events that can cause weight gain. Refocus your energy on getting healthy, and you WILL lose weight in a direct relationship to your health.

Focus on:

  • Losing the cravings
  • Increasing energy
  • Getting good, restorative sleep
  • Creating a higher stress tolerance to prevent stress-related weight gain

Then the weight will come off and stay off for the long term.

Understanding Fat

A critical concept that is vital to understand and yet commonly misunderstood is how the body utilizes fat. Many people, even nutrition & health professionals, don’t know this principle.

To get rid of fat, you have to understand fat thoroughly and why you may have so much of it.

The average person’s body runs on sugar for fuel—very few people are burning fat. In fact, on most diets, people are not burning off the fat. They’re losing muscle protein or water which shows on the scales as weight loss.

Fat is not used for fuel unless you’re sugar-free, which is why a low-carb diet that is satisfying and not stressful to your body will help you burn fat, get healthy and lose weight.

Sugar increases insulin, and insulin is a hormone that keeps your body from burning fat. In fact, in the presence of insulin, you cannot burn fat for fuel.

Your body has to make new cellular machinery to burn fat. In starting your new low-carb diet plan, your body becomes what is called ‘fat adapted,’ and it builds the cellular machinery and enzymes to burn fat for fuel, which is cleaner, healthier, and more sustainable for your body.

What is Insulin?

What is insulin? Insulin is a hormone made by the pancreas. It whisks in to lower your blood sugar whenever you eat, and sugar spikes blood sugar more than anything.

But the body doesn’t like more than one teaspoon at a time. This creates insulin overload and fat storage.

Insulin is a surprising root cause of many major diseases and disorders:

  • Acne 
  • Stroke (because of its effects upon the brain)
  • It affects the arteries of the heart
  • Cancer (cancer feeds on sugar) 
  • Creates fibroids (sugars make things bigger.) 
  • Memory – the medical community is now recognizing a new type of diabetes called Diabetes III, related to high insulin and sugar. 
  • High cholesterol – because sugar converts to fat & cholesterol 
  • High Blood Pressure 

So as you can see, our significant diseases come from high insulin, created by high carbohydrate and high sugar diets.

Keto diets – and how to optimize your Mitochondria functions! Learn how best to effectively lose weight and process your digestive intake

Keto diets – and how to optimize your Mitochondria functions! Learn how best to effectively lose weight and process your digestive intake
Sophie Alexander and her guest speaker Ryan Kimball provide some interesting and insightful information that helps to break down the nitty-gritties of the digestive system and what types of foods are best to provide value to our body, boost nutrition and aid digestion to facilitate great quality of living and longer life.
From talking about the optimization of Mitochondria functions to getting into the basics of the infamous keto diet, learn how you can better help your body to help you live a healthier and more enriched life.

Nice! Alright, welcome everybody I am Sophie Alexander the owner of the nutritional wellness center and I am thrilled to be talking today with Ryan Kimball about healthy keto and intermittent fasting, and this is the first talk of our optimized Mitochondria Functions series, that we are doing and so yeah, really thrilled amount of people have joined us today and excited to be sharing this information, I am pretty sure most of you know me but I always us like to do brief introductions – at first in case you down or in case someone watches the recording who has not met me before, so as I say I am the owner and lead practitioner of the Nutritional Wellness Center and my story of getting into nutrition and doing this work really started from a young age. Unfortunately from a young age I dealt with allergies, digestive issues, hormonal imbalances and it kind of built and built until I was 22 and got Lyme and unfortunately didn’t catch it at the time. A tick bite and it became arthritic and more chronic in symptoms and I was dealing with that and it very much sent me down an alternative health path and I found my way. I started studying nutrition and then I found my way to nutritional response testing and that was about 12 years ago that I personally started doing that work and I know it was an eye opener at the time when I began, because as I said I was already studying nutrition I already thought I ate well, I was already gluten free and I was doing all these things and it was – my eyes were very much opened to the amount of sugar that was in my diet in the form of carbohydrates and in the form of hidden sugars and the lack of healthy fats in my diet and making those changes were part of some of the profound changes that I experienced in my health. Once I began doing nutritional combined with nutritional response testing and so that is a big piece of why I am really excited to be sharing this topic, particularly with clients because yes Ketos have become super popular and for good reasons! Because it does a lot of amazing things in the body who wants to give you more of that data on why that is and take some steps further to how it impacts health. But before we get into that, I am very – sorry! I meant to go over this slide a minute ago – this is my story. But I am excited to introduce Ryan – so Ryan is the owner of longevity fitness health and he will stay muted just until it gets to his turn to speak to avoid the background noise. He is waving there if you can see him! Ryan is just, has a long time passion for nutrition and particularly for holistic nutrition, Keto and intermittent fasting and he is Burg’s Ketoman intermittent fasting coach and so he has just years of personal experience and is always been an inspiration to me because of how dedicated he has personally been, and with his training he is so adept to be really customizing this process for people, so he is going to be speaking in a few minutes but I thought before that, that I would give some background as to why this is part of our optimized Mitochondria Functions series and how that ties in. Yeah because the benefits of keto – really come at a cellular level, I first heard about a ketogenic diet when I was about 10 years ago when I was studying my master’s degree in nutrition and it was being talked about then, in helping epilepsy – excuse me in children. So it was not being talked about as a broad based diet for weight loss or any of these other benefits that we now know of, but it was being talked about in terms of how it was changing the brain! By making the brain burn ketones instead of glucose and I remember being fascinated by that, rarely sort of tucking that away right and then of course in clinical practice we see regularly that pretty much anyone who walks in our door can benefit from having less carbohydrates in their diet or more healthy fats but that conversation is becoming more complex. But the sicker people have been getting over the past 10 years but also the rise in popularity of keto and then the confusion that comes with that, because people are actually, knows what that word means and are doing it correctly, and thing like that but to get me back to the cellular level, so we may be hearing even more and more about Mitochondria these days. It is really a key piece in understanding barriers to wellness and so the Mitochondria are often referred to as the powerhouse of the cell. They basically take the energy that we take from food and hey help to convert it to energy itself. But the Mitochondria is not just about energy production because they are present in all different types of cells and they are vital to our survival and in barriers that we see come up that are inhibiting Mitochondria function is really underlying causes most for our health, so here are some very common symptoms that can connect to so many things but also do connect oth the fact that Mitochondria is struggling so that is grey hair and fatigue, poor memory also loss of brain function, foggy brain, hearing loss, fatty liver, kidney problems, infertility, vision problems, digestive issues, insulin resistance, muscle weakness and cramping particularly muscle cramping. So there are many things that allude to the damage of the Mitochondria. We find, especially with the nutritional response testing work that we do, that it is different forms of viruses, parasites, heavy metals, chemicals medications, factors like poor sleep and poor sleep habits. Poor food and that is a lot of what we are talking about today and then people’s stress levels as well, all contribute to the stress at a cellular level. So what is col about the Keto diet is actually eating that way – and Ryan will be telling us more about what that way means but it increases the number of Mitochondria we have, and so when we have more Mitochondria this really optimizes our cellular and organ health, it optimizes our ability to live long and healthy lives, because – and part of what we see in practices, because we see more of these toxicity barriers which is a part of why the Mitochondria is struggling so much, eating this way enhances detoxification in the body. Particularly when the body finally let’s go of fat stores where so many toxins are being bound up in the fat cells, and it improves liver health, things can really start to move and actually come out of the body, and then the Mitochondria – normally there is more of them but they can be repaired as well. Alright! And so with that I am going to do a little zoom technical thing here and pin Ryan so you can see him, and he is going to take over and yay! I think I did it, and I am going to mute myself and welcome Ryan! So thank you for joining us! Thank you for the introduction and great information. Can you hear me now? Yes? Ok great. And yes you have already said who I am and what I do – so we can go to the next slide. There we go.

Great so yes I want to go over specifically what keto was – and what that meant. You know it has become kind of a buzz word lately. Everyone wants to – ok maybe not everyone but a lot of people want to do the keto diet. Keto is actually short for ketogenic, and this refers to basically a diet that is high in fat and has got a sufficient protein and the key to do it is that it has low carbohydrates and no sugars at the beginning, and what this does is that it forces the body to actually burn fat, and use that for its energy source and it has all sorts of benefits, and this is instead of burning carbohydrates and sugars. So basically you are training your body to do something it doesn’t normally do and in doing that you are then able to train your body to burn fat that you have on your body, so it is a great weight loss technique but as Sophie said, underlying all of it – is that it helps the energy productions of the body and helps with different repair functions so. We can go to the next screen there. Okay great, so one thing we use with a ketogenic diet is intermittent fasting, so this is basically just pattern of eating, where we are fasting for a longer period of time, no snacks in between the meals, and then we eat and we want to eat just a ketogenic diet that we do eat for optimum results with intermittent fasting, if you have ever tried it and it didn’t quite work it could be because you were not actually in ketosis when you were doing it. Typically you would do intermittent fasting for 16 hour periods and we can go up to 23 hours, anything longer than that is going to be extended fasting which is possible but we won’t get into that now. It is interesting that fasting is not really a new thing, it is new to our modern way of life, but it is not actually new to the way we have lived for thousands of years, and you know ancient times obviously we did have super markets, or you know stores down the street unfortunately and we did not have refrigerators and all that, so we actually learn to go extended periods of time without eating and the body was during those times, actually healing and repairing and then regenerating itself, so it is a very beneficial activity when it is done correctly of course. Yes, actually eating 3-4 times a day is something we have been taught by the people who sell us food, basically – so it is not necessarily a natural thing to eat so many times a day. You can eat once a day if you do it correctly and get amazing benefits from it. So that is intermittent fasting and we will go over that later. Okay great, good so yes – underlying the majority of our health problems is one common situation and I want to go over a little bit about what those health problems are and then I will go over what the underlying situation is that we are going to address anywhere from what we’re doing there with the keto genic diet – so first we have belly fat, this is the fat in and around your organs and your belly area – and weight problems in general obviously this is very hard in the body so you want to help reduce both the fat in and around your organs so you can operate better and of course less weight works with overall health and metabolism. Then you have body pains stiffness that comes in the forms of arthritis, fibromyalgia chronic fatigue and etc. heart disease and it is a tendon problem as well – high blood pressure, high cholesterol, arrhythmias, and of course digestive issues that become very common these days and interestingly enough, the ketogenic diet can help with these things – because it trains your body to process things in a different way than when it has been, and we will go over that more later and obviously it is not over sensibly programmed. I think there is some more on the next one. Yeah, mood disorders. This is a great high about the keto diet is that a lot of people experience a stability with their emotions. They become more in control of how they feel they get these mood swings a lot when you eat a lot of high carbohydrate foods. I think anybody who eats a modern diet – some people will know about that. But the ketogenic diet you are using a different source of fuel, allowing your body to stabilize and not have those emotional swings up and down, and of course that can lead to improved mental health as well, less anxiety depression of course and cognitive problems, so once of the things about the ketogenic diet that Sophie touched on earlier is that it is actually used in many treatments these days to help people who have some sort of mental problem and to improve that so it can also help with just general thing like improving memory, focus more – getting that stability of energy in your production of energy so that it allows you to think more clearly etc. less brain fog and then of course as a person might develop dementia which has actually been referred to in some cases forms of this anyways as a type 3 diabetes so the ketogenic diet helps with that as well going forward. Great, very good timing Sophie! So okay great so all of these health problems do have a common denominator and it is the inability of the body to produce energy sufficient to maintain or heal us up. So just oth elaborate on that a little bit, the body in order to do anything has to have energy if it is going to repair itself in the healing crisis, it needs extra energy in order to repair itself, and when the Mitochondria becomes damaged or if there is less of them, then the body actually begins to break down and it can no longer repair just the common everyday things, it needs to repair never mind the stresses from your know different toxins we have in our environments or any of these different things that we might have going on in our lives. From bad food or whatever, the ketogenic diet helps repair that in one of the ways that it does that is by improving the ability of the body to use insulin. The body has a whole set of hormones obviously that it uses to function and insulin is the one that is directly related to energy production and I’m sure that everyone has heard of insulin it is very common if you are in a stable you have been eating high carbohydrates and you have been – having high sugar obviously but a person can be healthy and eat very healthy high quality foods, but if they are high in carbohydrates you can still be inhibiting the ability of your body to produce energy but having high level insulin all the time. The funny thing is that people get tested for high sugar levels. Really they should be tested for high insulin levels because this comes even before a person begins to get high sugar levels, and it is the high insulin that can lead to a lot of complications that you can experience different health problems. So in the next slide you can look at the health problems that can be – here we go, these happen because of high insulin, so these are all related to high insulin. Amazingly enough, so we have gone over some of these but we have dementia, we have in the brain – more strokes also. You might not think would be caused by a hormones being high – but they are actually directly related when the hormone insulin is down or able to be controlled and utilized correctly. Many of the chronic problems a person is having will disappear. There can be other complications – this is a key one. High cholesterol, high blood pressure, fatty liver, and diabetes of course – it is high with that one. With the fatty liver it is interesting this does not mean, you have been eating fat and therefore your liver is fatty – it is actually you start having a fatty liver or any of these symptoms because if a high carbohydrate diet – so even if you are eating organic potatoes all the time, if that is something that is a big part of your diet for example – it could be a cause for high insulin in different health complications. So I just want oth go over those, obviously the programme that we are doing is very much targeted to help person lose weight, but we want to just emphasize that it is doing that by improving a person’s overall health and by helping a person with various situations that they might have regarding their health not just this way. Great okay so there is just a little more about that yes, so one of the things that people don’t realize is that, as you have high insulin, one of the symptoms can be – the body stops flowing blood as much because the arteries get clogged or various parts of the body get clogged and this can lead to nerve damage and if you ever had a spot on your body that was not – we couldn’t have a lot of sensation there and you felt like your extremities were cold all the time, all of these are symptoms or could be one of the major symptom of having high insulin so that causes damage as well. Yeah I touched on this so if you have a healthy liver and then you have your fatty liver which basically can lead to cirrhosis and this is something that is interesting – people think of liver cleanse as you know you are going to juice all your vegetables and eat them as one of your main things that you eat for a week or 2 or however long you can handle just eating juiced vegetables right, one of the interesting things is that – the ketogenic diet actually is a liver detox, because some of the – when you do it correctly and you are eating within the guidelines it actually helps your liver repair because the high carbohydrates and insulin causes this damage it causes the fat to build up so the liver is very key in producing energy so when it is being overwhelmed by carious high carb foods, it gets damaged – so a liver cleanse is acutely built in to your ketogenic diet if you are doing it correctly. Alright so there is a little bit about a demonstration about what happens. High carbohydrate meal and then again this looks mostly like fast food here but it could just be high carbohydrate healthy foods – I know I am talking to people who are eating more healthy, and I am aware of that . This leads to high blood sugar this is the red line on which they are supposed to be an artery or vein or something and that leads to high blood sugar and then your insulin kicks in to try to handle that high blood sugar and it is either going to try to force the blood sugar well after several steps into the cells, for energy production or it is going to churn it into fat so yes insulin is the hormone that makes people fat. Both internally and externally so that is why you want to lower it to manage weight and fat. As soon as that ell gets full then it immediately turns the rest into fat and the next slide here – you see how little sugar you actually needs and here we go – so it is one teaspoon per the entire amount of blood in your body and this is roughly speaking if you are 6 foot 7 100- 200 pound male you’re probably going to have more blood than someone who is under a hundred pounds, but still holds about a tea spoon per the entire quantity of blood that you have that is normal blood sugar so this is the state where you would be, or wouldn’t have any mood swings or you not be using all the sugar that is available in your body for healthy purposes so the next one gets little more not his I think. This is the average amount of sugar that people eat now mind you this doesn’t mean that this is not just thick white sugar you have eaten, this could come from you know carbohydrates that are refined and things like that as well, but 31 tea spoons of sugar per day that I would say is a low estimate for pope who are on the standard American diet – and I have seen people who are they get that in one meal between their soft drink and other things but so as you can see – that is 30 tea spoons too much so all 30 of those tea spoons are churned into fat which is sometimes, sorted outside where we can see it and sometimes it is packed in and leads to – the first thing it leads to is fatty liver and then it is packed around your other organs and then it depends on your body type – sometimes some people will have all their fat packed in and they don’t think they have a problem, but because they look thin on the outside but they actually have a lot of visceral fat which is something that the nutritional wellness Centre checks for and tests for and helps with that in the programme, and this one helps with that as well. Ok, so this is an example of how it normally works – when there is a fuel source in the body. So in a normal cells the fuel in most cases – this is from sugar or carbohydrates goes through a series of processes in the body and then goes into the cell and it is facilitated into the cell through the hormone insulin but as you can see – when the cell has begun to resist insulin, and the fuel can’t get into the cell and what this leads to those hunger pangs. You know you eat a meal and think well I should be good for a few hours and you know half an hour later you are hungry – then there is some level of insulin resistance going on there and the reason the body has developed such a resistance is because it has been exposed to so many meals with too many sugars or carbohydrates in them that it has begun to protect itself because what the carbohydrates and sugars turns into is glucose and too much of that is actually poisonous to your cells, it causes them to break down so you don’t want too much and then cell protects itself by resisting insulin and it will no longer use insulin but then that sends the signal to your stomach that oh I am hungry I need more food so now you are trying to eat more food which brings in more carbohydrates which creates more reason for resistance to insulin, and as you can see it is a snowball effect of problems there. Ok great so, this is a little bit of information about what happens when you eat different types of food so the bottom line is the time factor and then the top is how much your sugars have glucose. This is also referring to blood sugar – you can kind of use those interchangeably and insulin and sugar and if blood sugar and insulin pretty much always go off at the same time, so carbohydrates – and this would include sugars, peaks the fastest. So you get this big peak that energy boost for a very short time and then bam you drop – more often sugar high end crash, and then protein can also actually be used in the production of glucose and producing energy and goes through a different process than carbohydrates but has less of a spike, so that is a little easier on your liver than on your body. Then of course as you see fat – has the least spike, and the longest amount of time that energy will last so you are going to train your body in the ketogenic diet to use fat to produce all of its energy pretty much and you will be able to eat less and there will be more satisfaction for a longer period of time. It is actually nice you don’t have to get as much you can just get things done that is another side benefit I guess. Anyways that is all – great ok, so this is actually how we recommend that you do the ketogenic diet, now you probably have seen some examples, everyone says you just eat high fat, moderate carbohydrates, or more proteins or low carbs but really that is not quite the full picture. You need to increase your veggies and I am just going to say this, as probably one of the most important factors maybe even more important than the fat content, you have to have both, well you have to increase your veggies because when your body is trying to change it actually changes to use fat for fuel, and it has to build new machinery – and it has to build new cellular machinery and the body needs a lot of different proteins, or vitamins and minerals to do that, potassium being one of the big ones – so we say in the veges, at least 7 to 10 cups per day and this may seem like a large quantity and it ends up being only about 5 percent of your carbohydrate allowance for the day just because we are not eating any starchy vegetables we are talking like greens and cruciferous veggies and these type of things. So the mac roast which is like the large different nutrients that we are going to be using – it is 70 percent fat, 20 percent protein, 5 percent carbohydrates and 5 percent veggies or celli carbohydrates. So about 10 percent carbohydrates, generally when you start you want to try to keep those carbohydrates really low because you are training your body at that point to use fat for fuel. You know to produce these different things that the body can use for fuel, and the way you do that is basically by fasting carbs – you basically eliminate the carbohydrate source in your body and your body automatically switches over to using fat for fuel the other reason you don’t want to use a lot of protein you don’t want to have like 50 percent fat and you know add – another 30 or 20 to your protein is because your body will also use protein to produce glucose so really you are trying to make it leak 70 percent of your diet, you know calories come from fat, and then you are going to make sure you have a lot of veggies in there so it has the tool and it has basically the ability to change over on reason people take a long time to get into ketosis is that they have not added the necessary support vitamins and minerals to allow the body to create the new machinery – the cellular machinery to become kept adaptors of fat adaptors as I recall, so that is busily the outline on that obviously everyone is different, and some people get into ketosis within 2 3 days that is generally the fastest you have to be in pretty good health to do that and others can take 2 3 4 weeks to get into ketosis – it is not to discourage anyone but there is a method of how you go about it, some people are more able to tolerate and digest fats, more quickly and therefore they are able to move into ketosis faster. If you are not able to digest fats as easily, then we do things that help you to improve your ability to digest fat as for getting you into ketosis and this can be done with supplements, apple cider vinegar – it is super healthy and also helps with digestion. Ok so next slide here – yes good healthy lose weight, weight loss program, again definitely we are able to help you lose weight and many people will lose you know 5 pounds in the first week of doing the ketogenic diet now mind you a lot of that is water weight, per study is what all the people who tried to improve weight loss techniques have discovered this. You cannot lose more than 2 pounds of fat – body fat per week, that is just the limit on what the body can lose – the rest that you are losing if you are losing more than 2 pounds is water weight which in the beginning is fine and if you are having extra body weight, in the form of fat – then a lot of that is water – it is just the way the fat molecules are made up – so it is fine to lose water weight in the beginning, so eventually you will just be losing fat, and if you are losing a couple of pounds a week, a week of fat then you are doing excellent. What you are doing is as good as you can possibly do actually. You want to make sure that once you get into the diet a few weeks into it you are not, if you are still losing 5 pounds or more, then we are going to take a look and make sure you are not diminishing you know any of your muscle. Because we also don’t want your body to lose any muscle – actually if we do the intermittent fasting factor correctly then you should gain muscle without necessarily any extra exercise because of the way intermittent fasting allows the body to perform a process where acutely it recycles its cellular degree the things in the cell that it doesn’t need any more that are extra pieces or whatever you might call them. By doing that you can actually gain muscle mass while losing weight – it is really the best of both worlds if you are doing it right. But everyone’s body is different so it is important that you do it in a certain way. So yes, a little bit about our program and how that works. Can I interrupt you for one quick second? Yeah go ahead of course – I am going to open the chat – just wondering about examples of the good fats to be eating – if you could share some of those – you were talking about. Yeah I am not seeing anything in my chat here – ok great, cool – good fats – greet question. Basically you want to go high quality the fats that you are looking to use, would depend a little bit on what your body processes the best, some people have problem with dairy so we keep them away from high fat cheeses, you know people who have problems with dairy are usually ok with butter – butter is usually pretty universal say fun – healthy butter though, you don’t want to get just the normal butter that they offer – the most common one – is actually not good for you, it has a ratio of the things that make up fat, are called fatty acids, and in butter that has not been gotten from cows that are healthy or organic, that are grass fed, the ratio of those fatty acids that is such that it is actually not very good for you. So you want to get butter added to your diet is a key one, making use again of grass fed is the best, organic, and if you can get something local of course that is great. Then the other ones of course coconut, you can just – use coconut south. It is a little bit – you have to watch that because there is more carbs than you want to do in coconut – so coconut oil in the beginning is good. If you go for MCT oil this is a popular one you want to make sure it is organic, and preferably coms from a coconut source these are some of the highest quality MCT oils, there are those out there that are not, again good for you because of the low quality but you can also get fat from just the meat you eat. If you eat a fatty burger, aging grass fed, organic – it has to be high quality when you get your burgers don’t go for the 95 percent lean, get the 80 20 – so 80 percent protein, 20 percent fat. And then that will allow you to get some healthy fats from your meat, you can also of course get lard, again have to make sure it is high quality but that is a good source. There is actually cacao butter – which I love I can make these little – you may have heard of them it is called fat bombs? They have become part of my life now so I think everyone knows about them, but maybe not so it is basically a treat whether it is savory or sweet made out of a lot of fat – t is the way to get fat easily into your diet it is high quality – you can make a cacao butter fat bomb, and add chocolate to it – and a low carb option for sweetener you know use any sugar – in the beginning you are not going to seven use something like honey or maple syrup or anything like that, you want to use one of their replacements like Stevie or any of the others out there as well – so those are some good sources of fat, I am sure there are others, nuts! Are a great source of fat if you want to stick to your high fat nuts like pecan macadamias, there is a nut called the pedeli nut it is actually the highest fat nut in the world that I know of anyways, and then of course avocados, I recommend you get your fat from avocados from the avocado itself, but avocado oil if it is it high quality is okay as well. So that is a hint for you guys. Great so is there any other questions? Ok great. Ok good! So I will go into the you know the basic outline of how the programme would work. So the way we are going to lay it out is 6 sessions. The first 4 would be weekly and you are going to basically learn how to based off on what your body already digests and processes well, how to create a ketogenic diet that is tailored to you so in the beginning each lesson each section has education with it, so that you understand how to do it going forward so you are going to want to do this for more than, basically 2 months of working with me. The first 6 sessions like I said weekly and then the last 2 would be bi-weekly so it ends up being about 2 months. And we will plan out what your meal should be. What are some options if you are, don’t have that what you replace it with so you really kind of like a tool pit for getting into ketosis and staying there – trouble is shooting yourself if you are you know running into any situations, something has come up on a person’s moving into what we call becoming fat adaptive or in a ketogenic state they need to figure out why their body is not getting into it faster or al that fat sometimes can be a little bit of a digestive issue for people, so there are reason why this wool occur and would help troubleshoot that and you know handle anything and the nice thing about that it’s that you are getting into ketosis so perhaps you can lose some weight or improve some health situation, you are also going oth make whatever the underlying cause for not being able to get into ketosis will be handled as well, and after we have got you into ketosis probably after a week or so we are going to add intermittent fasting that is the IF there. So intermittent fasting is where we will start making it and don’t worry when you are in ketosis your hunger changes. You don’t actually want to eat as much, so what we normally we do we start with just 3 meals a day, no snacks. Then as you go along, well based on how your body is reacting we will start adding longer periods between certain meals and then I will help you ease into the intermittent fasting and get to a point where you are actually burning fat 24/7 from your own body, and that is not the easiest thing to do and it can definitely be done if you just follow the guiltiness and everything. So yes this programme definitely helps you lose weight and improve your health and overall wellness by restoring your Mitochondria functions, so yeah just to go back to the Mitochondria function – Sophie touched on earlier. When we are doing the ketosis, the ketogenic diet and getting you into ketosis your energy levels will increase, your cognitive levels will stay more steady, you will find it easier to concentrate and this is not because fat does that for you but because you are improving your Mitochondria function. You are increasing the amount of Mitochondria in each cell, and your brain is a very large number of Mitochondria in the cells, so you can have increased brain function that is always a good thing and then it does the same throughout the body so every part every organ and every cell has Mitochondria. So your overall ability to repair organs while having more energy is a lot and that is a key part of what we are trying to do here and get healthy. The order is get healthy, then lose weight. It kind of happens at the same time but that is what we like to emphasize, so that is that.
Great, we have a couple of questions for you – ok. So I’m going to ask you those. 1 is a high fat diet a problem if you have had your gallbladder removed? Let me address that one first – so yeah, it is not necessarily interesting enough to beset what the gallbladder does is it stores and concentrates bile. So your liver is producing it and it just has to get trained to produce more of it and when you are eating higher fat – as it produces more of it, it has to release more of it, s that your body can digest it and we use things, well Sophie obviously anybody who is seeing her or has fats knows that they are the best supplements to use based on what works for you but we have things called bile salts – built into the standard process supplements that help the body build up its ability to build bile and then also other supplement that also help to break down fats you know this one is called – a super EFF I think. So this can help a person break down fat. We have all sorts of tools and so it is not a barrier at all. It is just something to mention when we start, to that we think within! And address it correctly but your body is still producing bile or you won’t be able to digest fats at all and other things. So it is definitely not a problem but let me know if you get to that.

Great thank you and another question is what are some potential reasons why someone might not get into ketosis? Oh wow that is a big question we should do another seminar on that! (laughs) but basically if you are in any way compromised on your hormone production, or your liver health, you need a detox – a liver detox or you have digestive issues, any of these are usually the first things we go to when trying to get a person into ketosis faster. So let’s say a person has you know liver that is not functioning very well – the way the energy is produced, from fat is the liver turns the fat into let’s just generally say something that the body can then use for energy. And in doing so, it has to be fairly have enough energy and goes back to that Mitochondria to do that and still feel a bit sluggish or you know it is not kind of an overload of carbs for too long, then it could take a little longer it is not like this is going to take forever everyone can get into ketosis – well everyone that I worked with you know, learned about has been able to. I am just saying sometimes it can take longer, so the detox in the liver part – if the person has trouble digesting fats chronically then that is something that we may need to work on and be on when we start. The other thing is you know as a person transfers over into ketosis and starts getting into ketosis – there is a snowball effect because your body no longer has the stores of carbohydrates that is stored in the body in a different form that obviously we need, but it less all those stores but it has no option but to go into ketosis so it does just kind of happen at some point if you follow the diet correctly. But there are a couple of things that I can advise on off the top.

Great thank you, it can be complicated, sometimes you have to do it. And Sophie is a great way to help us as well of course. She runs the tests. I thought it was important to bring up that working with Ryan and it is all done virtually. I don’t think that is not said here so just so that is cleared here. It is all virtual, and then we had another question come in just for an example of what a good dinner could be – a good ketogenic dinner? Mhmm. Well (laughs) I mean it depends on what you like – I like I am kind of partial to fatty meats so like pork chops, so obviously don’t go overboard you can definitely go overboard on the fats. It is actually not that hard to get enough fat on the diet into ketosis, but you know you can have a pork chop and then cruciferous vegetables – great, really helps support the body with the nutrients it is supposed to be in and get into ketosis, and then a salad on the side, with you know could be some sort of dressing avocado dressing – mixed with dill and olive oil on like a large salad on the side, and then for dessert you can have a fat bomb I was talking about that earlier and they are amazing if you do it right. That would be an example pretty easy to make, and you know just think that you are omitting the potatoes you are omitting the bread and everything else obviously is high quality but that would be the general idea! Sounds delicious! Let’s go onto Fab’s story!

Oh yes great everyone knows Fab’s! My amazing wonderful wife! So she was one of the first people I started working with on the ketogenic diet and I will read her success story here you can see her picture as well – before and after. So I was already familiar with intermittent fasting and had some causes with weight loss but something was missing, I had I started working with Ryan at the beginning of May 2021, he helped me incorporate the keto lifestyle into what I was already doing in conjunction with everything else I was doing my wait started to drop – my energy levels increased, my body shape began to change, y sweet craving became manageable – so far I have lost 9 pounds and I feel so much better. Woohoo! That is just amazing right! Yeah so if anybody know about Fab’s and her energy levels – they are definitely not an issue so her energy levels are increasing and it is a powerful force so, but yeah she has done great on it obviously and it is easier with us, I have close tabs on her and all but yeah she has done great with that – so thank you Fab’s for you success story! Okay! Good so this is what we are doing – you want me to go over this Sophie?

Yes oh yeah I realize here it does say virtual so that is great! Oh okay, so yeah this is now available if we have a few people scheduled but definitely want to get my day filled up so it is to get healthy low weight! That is very important for getting you healthy in order to lose weight. And that is not saying you aren’t already healthy but this is healthy in regards to your body’s ability to lose weight. So it is a keto and intermittent fasting weight loss programme at nutritional wellness center that will be 299 and that is for the 6 one on one virtual sessions, step by step customized program, meal planning troubleshooting, tailor made keto and intermittent fasting plan we will do – you know even if you have not for a while or you are new to it most people – we will do a thing where you track what you are eating and we go over that and work out what is causing what and of course you will be with me and I will be your keto consultant and I will help you create your health! Wonderful! Thank you so much Ryan! Of course my pleasure is great! And so the main way if we are working with Ryan right away is to just call the office, and just the normal way you would schedule an appointment, they will schedule you with Ryan! Perfect, yeah! Looking forward to working with you guys – yes you can email call text, however it works for you to get that set up and I am, well we can hang out for a few more minutes if folks have more questions and we are answering as we go along that is great you can hop in or, well done we did almost like exactly to an hour! Oh did we? Good! That is great or if there are questions that you think of later that you want to email in or whatever you can definitely get back to us on that. Yes we can! Ok maybe someone is popping in. Ah! Folks are just saying thank you appreciate it! Oh my pleasure! Ryan, enjoy the rest of your day. I am going to stop the recording now so I am going to make that announcement again! Okay bye everyone! And yeah, we will be here even when the recording stops for a moment.


Fixing the Wrong Problem

The majority of people try to lose weight and keep jumping into the wrong solution over and over. Unfortunately, it has been ingrained in us to go on diets and follow the latest fad because the TV or social media is trending information on it.

So many people are talking about it that it must be true. Right? WRONG!

Inevitably if you have a weight or health issue, you’re not addressing the RIGHT problem. The weight is an indicator of something else amiss.
Doctors or health experts may say get rid of the weight, and everything else goes away.

NOT TRUE. Fix the right problem, and the weight will disappear, but you will also become healthier, more energetic, and your mood will improve in life.

So, how do we know what the problem is? Look at cause and effect.

Anything that is going on with you has been caused by something.
Use this simple investigation tool. Ask yourself, when did you start gaining weight and developing a belly fat problem.

What happened just before that? A stress event? Loss of a loved one? Divorce? Injury? A shift in the diet or location?

Digestion and thyroid problems. These can be root causes. With weight, it’s often a stressful situation or a period of added stress in your life. We’ll figure this out in this program and address it, and you’ll get healthier and lose weight.

There will be a specific technique that will identify your problem; we will give you solutions.

You have to look deep enough and have the correct tools to resolve the situation.

Sounds good?

We look forward to working with you and helping you achieve excellent results!


How Do We Help You?

To learn more about the weight loss program, contact the Nutritional Wellness Center in Ithaca, New York.


DISCLAIMER: THE FOOD AND DRUG ADMINISTRATION HAS NOT EVALUATED THESE STATEMENTS. ANY RECOMMENDED PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT DISEASE. The Nutritional Wellness Center, its practitioners, and employees make no warranties, express or implied, concerning the contents of this article. You should never disregard medical advice or delay in seeking it because of the contents of this article. We are not a medical service, and our information is not intended to diagnose, treat, cure, or prevent any disease or condition.