Keto Coaching w/ Neil & Julie

3 Struggles that can trip you up. 3 Strategies to get you back (and KEEP you) on-track

a quick update from the road to the baby shower (our first grand) on a PHD lifestyle

You open the fridge...and all you can do is stare. You ask yourself, "What am I hungry for?" countless time. How do you decide what to eat? Let's look at the thought-process you can employ the next time this happens, and have some Q&A about it! ____________________________________________ - you can't decide what to eat...FIRST question you need to ask yourself? AM I TRULY HUNGRY?!??! - **how do you know if you are truly hungry?** - when did you last eat? - what are you craving right now? - true hunger causes craving for NUTRIENTS, not sugar/starches - if you're hungry, nutrient-rich foods will be naturally appealing to you in the moment - (would you eat liver? sardines?...then you are truly hungry) - CRAVINGS for sugar/starch = EMOTIONAL MANAGEMENT - endorphin hits= satisfies emotional needs, leads to addiction - sugar addiction leads to MORE FREQUENT EATING - NEGATIVE CYCLE, sugar cravings serve perpetuate physical need for quick fuel, AND emotional needs for frequently more endorphin hits! - **Intermittent Fasting (IF) can help with cravings** - ancestrally appropriate (been doing it for over 2 million years) - our genes are designed for extended periods of no eating (it's why we have fat stores) - hunter gatherers: unsuccessful hunt= you don't eat - carnivorous diet promotes increased satiety (higher carbs leads to less satiety/more freq eating) - **SO, why am I hungry?** - are you truly hungry, or is this due to a physiological need for quick, cheap fuel? (physical addiction) - am I really bored/trying to fullfil an EMOTIONAL need? !!!!! (emotional addiction) - is it both? - **WHAT CAN I DO?!?!** - if nutrient dense foods (liver, sardines, meat) sound great to you, then go ahead and eat those foods - if you crave starchy/sugary foods, don't eat right now...wait until you are physiologically hungry - try a pinch of salt on your tongue - Then tomorrow, start an IF strategy - wait one more hour in the morning before you eat. - stop eating one hour earlier - reduce, work on eliminating snacks between meals - if you MUST snack, eat a low carb, nutrient dense food (high in fat=more satiety) - gradually increase your salt intake - over time (after 2 wks) increase your morning wait to 2 hrs; stop eating 2 hrs earlier - etc, until you land on your optimal Eating Window (Feeding Window) - 16:8= fast 16, 8 hrs eat (2MAD) - 18:6= fast 18, eat 6 (2MAD) - 20: - OMAD **THE BIG ASK**: find a HOBBY, or other passionate interest, to keep your emotional tank FULL (focused thought) - start practicing meditation/prayer to lift emotional burdens - allow your emotions an opportunity to get out, and play out to their "end" - don't bury them, or "Why We Get Sick", Ben Bikman "The Big Fat Surprise", Nina Tiecholz **Further Study:** "Why We Get Sick", Ben Bikman "The Big Fat Surprise", Nina Tiecholz Dr Berry's videos on IF Dr Cywes videos on IF/carb addiction Dr Berry IF video https://youtu.be/Vsa8cz8nPAA?si=6BJ9hAh19-Ti3-LD Dr Cywes IF/Carb Addiction video https://youtu.be/vlyptwTBREw?si=R_zqW9vFZgtBe0Cw

Daily movement (every morning!) Today was strength training day. We did a Body by Science Big 5 at home (yep! you find alternatives when you don't have gym equipment). All 5 to failure! and took notes for next time. (as nurses say, "chart, chart, chart!") Strength 1x/week HIIT 1x/week Sprint 1x/10 days Essential movement...DAILY #FatMax #NoOvertraining

Stressful work Week, dealing with interesting personalities, general exhaustion... are you letting things like these affect your daily habits? your habits, the actions that you take on a regular basis, make up who you are... Don't let fickle emotions and The Daily grind change who you really are. remain consistent throughout your life... in dealing with people, in your diet, and in your daily movement.

Enjoy a great Success Story from Teresa, a community advisor in Dr Ken Berry's PhD Community. Dr Berry's PHD Community: https://phdhealth.community IG: @ketocoachneil Teresa IG: @_TeresaO_ Teresa: YT: @TeresaO.

Talk the talk, and walk in your FatMax/MAF zone (180- age)

When you just GOTTA get some extra strength training in your day. This is why I love playing the guitar...you'll never hear someone ask, "Hey, man...hand me that piano!" ...don't worry, Julie took the heavy end 🤪

How to properly perform a wall push-up with practical functionality in mind.

As we wrap up our 30 Day movement challenge, Julie and I want to say how PROUD we are of all of you that participated!!! You have started the habit...KEEP GOING! And here is a quick word on "Movement" vs "Workout". Learn the difference between the two, and you will avoid over-training (both strength & cardio). Learn how to "rest"....it's ok, that's when the "magic" happens, your body heals, and comes back stronger! Here is an example... Today's movement: 20 slow push-ups 20 slow, deep air squats 20 straight leg crunches 20 Good mornings 20 straight rear leg extensions Today's workout: 15 minute full body dumbbell workout (slow paced) 30 minute cardio (TaeBo) https://youtu.be/_JVh8_LZOCI You can see they are quite different. I will continue daily movement, but won't workout again for 3 days (do only strength), rest 2-3 days and do another cardio workout. Find a rhythm that works for you, allowing for adequate rest.

A check-in with my daily movements, and a quick demo on a squat technique/hack. 🏋️ (...and the guitar on the floor stand is my #1) 🎶🎸 #keto #Essentialmovements #movement #PHD

Day 1: everyone is excited! Day 2: yeah, this is a good thing Day 3: oh...I have to keep going? When the novelty beings to wear off, will you keep going? Will you remember your "Why"?

We just disembarked from the Allure of the Sea, this years home of the Low Carb Cruise! Such a great experience!!!! But will it be just another "event" for you, or will you choose to use it as a pivot point to take your health journey forward? Will you take what you heard, saw, and felt & pay it forward to those you love and care about? Your family, your neighborhood, your faith family, your coworkers? It's up to you now.

Packing up for the Low Carb Cruise leaving Port of Galveston in 2 days!!! We're going to stop by and see some family in MS on the way, and talk about the keto/Paleo/low carb space with them, too. Then on to the cruise!!!! When we return, we've got some Q&As scheduled, which means more success stories= PERSPECTIVE And new courses for us, so more knowledge to share! ...and the summer is JUST GETTING STARTED! #Keto #PHD #LCC

Non-scale Victories are every bit as valid as other metrics. No one metric tells the entire story.

When dining out... Be aware, take responsibility, forgive yourself, and move on. It's gonna be ok! #keto #PHD #myhealthjourney www.Burcham.biz

9 weeks strict Carnivore/B3E: down 40 pounds, emotionally on the right track, mentally tough, and DETERMINED to follow through... because he has a defined WHY. If he keeps his his head in the game, there's nothing he can't accomplish!

Here's Julie cooking up some delicious meat sticks! -Boneless pork ribs -Black Pepper -Garlic **forgot to add in the video** -Paprika -Minced Onion -Redmond's Real Salt -Celery Seed -Ground Cumin Bake @ 350 deg for +/- 1 hr, plate & enjoy!! www.Burcham.biz : find out how to optimize your health!

Let's discuss some topics that can be controversial: Tabloid Keto, CICO, and maybe even the unfortunate in-fighting and toxicity within the low carb/keto community at-large. Grab your pork rinds and sparkling water...let's talk! #keto #PHD #myhealthjourney #fasting #coaching Manninen AH. Is a calorie really a calorie? Metabolic advantage of low-carbohydrate diets. J Int Soc Sports Nutr. 2004 Dec 31;1(2):21-6. doi: 10.1186/1550-2783-1-2-21. PMID: 18500946; PMCID: PMC2129158. My link tree: https://linktr.ee/keepingitketo “Why We Get Sick” by Benjamin Bikman, PhD.: https://amzn.to/3ncE1dw The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet by Nina Teicholz, Erin Bennett, et al. https://amzn.to/3K2wNSp Join the PHD community: https://phdhealth.community https://keto.burcham.biz/index.php/testimonies?fbclid=PAAaZFCmDtGO0AmCx9cxsoRZOWsodYzN8HDYHSbwHjm2CwCfenQLFPkRYE5Xw Instagram : @KetoCoachNeil https://instagram.com/ketocoachneil?igshid=YmMyMTA2M2Y=

The keto/PHD journey has all kinds of benefits, not all of which show up on the scale. We just got off the phone with someone, and wanted to give a major shout-out for his success! #keto #phd #myhealthjourney #nsv

Comfortably stuffed on ribeye!! Upcoming stuff, videos, and a tip for you! #Keto #PHD #MyHealthJourney

We are excited about our upcoming talk with health coach Rebekah Bavry from the west coast! #myhealthjourney #keto #phd