Tag: keto

Lipedema Keto Recipe – Easy Coconut Yogurt

Does keto help lipedema? It helped me lose 140 pounds with only dietary changes and walking. Many of you have been asking to hear more about what I eat, so today I want to share one of my favorite lipedema keto recipes and a staple of my keto diet plan for lipedema. I’m going to show you how to make coconut yogurt at home! When I went dairy-free in 2021 to reduce my inflammation, I discovered Culina coconut yogurt. Unfortunately, it was too expensive for me to eat regularly. A friend in the lipedema community suggested I make my own and I was incensed. I am a busy woman with a full-time job, managing multiple health conditions. I don’t have time for that!

Well guess what? It turns out that I do and so do you. Watch the video below to join me in the kitchen or continue reading to learn how to make homemade coconut yogurt with probiotics. We’ll need two basic ingredients, five to ten minutes of prep time, and about two days from start to finish.

Supplies and Ingredients

Flavoring Ideas (Optional)

  • Fresh blueberries
  • Lemon zest
  • Key lime juice
  • Ginger paste
  • Almond extract
  • Vanilla extract (add 1-2 tsp to any and all of the above)

Easy Coconut Yogurt

  1. Open both cans of coconut milk and empty them into a clean ceramic bowl.
  2. Use your silicone whisk or a rubber spatula to break up any clumps in the coconut milk and whisk until it is smooth.
  3. Count out your probiotic capsules. As a rule of thumb, use a minimum of two capsules for each can of coconut milk. I like to use one extra (for a total of five) to get some extra tanginess, but you do you!
  4. Carefully open the capsule casings and dump the probiotic powder into the smooth coconut milk.
  5. Whisk until powder is fully combined and all clumps are broken up. Avoid using anything metal once you add your probiotics.
  6. Cover with a paper towel or tea towel and place in a warm dark place. An oven works great as long as you don’t forget it’s in there! Tip: leave yourself a post-it note on your oven controls if you are as forgetful as I am.
  7. Let it sit for a day and a half to two days, checking occasionally. When it starts to thicken and has a jiggle to it, it’s getting ready. If it starts growing on the top, you’ve pushed it too far but can probably still save it by skimming off the very top layer. (I’m a former Peace Corps Volunteer and may be more relaxed about my food than you are.)
  8. It’s ready! You can either scoop it into single-serving size jars or put the entire bowl in the refrigerator. Flavoring is optional, but highly recommended. Add your flavoring of choice before refrigerating.
  9. If flavoring with low carb fruit such as blueberries, cook it down a little bit before adding it. This will let it get nice and juicy so the flavor really mixes with the yogurt. Pour fresh or frozen berries in a pot and warm them over medium on your stove top for 15 to 20 minutes or until the berries have burst and you have a nice thick juice. If using frozen berries, make sure they don’t have sugar added. Remove the pot from the heat and let it cool before adding the berries to your coconut yogurt. I always put 1-2 teaspoons of vanilla extra to make it extra indulgent.
  10. Enjoy!

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Keto for Lipedema while Traveling

Are you using a keto diet for lipedema and wondering how to navigate keto travel? Yes, you can stay in ketosis while on the road! I’ve been traveling a lot recently and this week I’m at the Fat Disorders Resource Society (FDRS) conference in Atlanta. Read or watch below for my tips on findings great low-carb foods and staying on track with your keto and self-care goals while exploring the world. Yes, a ketogenic diet is helpful for lipedema! I share my favorite restaurant for keto food and tips for finding something to eat wherever you end up.

Here are my top tips for keto travelers with lipedema.

  1. Bring snacks to get you through the transition! The last thing you want is to get stuck in the airport or hotel with a grumbling stomach and no good options. The vending machine is not your friend! Some of my go-to items to throw in my bag are Tillamook Zero Sugar jerky or sausages. (If you live near Aldi, look for the much cheaper generic brand there!) Things like Parmesan cheese crisps are also a good option for those who can tolerate dairy, and there are pork rinds and nuts for the rest of us. I like Fisher oven roasted pecans and I’m a Nut dry roasted Brazil nuts. I don’t normally advocate things like bars because they are more processed and encourage sugar cravings, but they can be helpful when traveling. My favorites are Perfect Keto bars (yum, to the peanut butter chocolate) and Keto Bars. I’m a huge coffee drinker so I also never leave home without some of my Perfect Keto chocolate collagen powder. Stick to your routine as much as possible!
  2. Stock your room with food. You can accomplish this by walking to a grocery store or, if that’s not possible, having food delivered. These days there are tons of delivery options including Uber Eats, Instacart, Shipt, etc. Go online once you arrive and see what delivery services are available in the area. Things you might consider ordering include Fage Greek yogurt and heavy cream (if you do dairy) or almond/coconut milk. Then grab something like a rotisserie chicken. Most rooms have access to a mini fridge in the room and a microwave either in your room or in the breakfast area of the lobby. Buy whatever you can that doesn’t require cooking but will keep you satisfied and fueled on ketones.
  3. My favorite keto restaurant while traveling? Chipotle! Get a salad with no beans and no rice but add extra meat and guacamole. Skip the corn, but have fajita peppers and tomatoes if you want and, again if you do dairy, some cheese. Depending on where you are in the country you are going to spend anywhere from $15-20 and be really full and satisfied. Chiptole is everywhere these days from airports and malls to most likely your next interstate exit. Open your map and search. Chances are that if you are in the United States, you are near a Chipotle.
  4. What to order when you can’t pick the restaurant? If you are with a group and don’t get to choose the restaurant, you can still make keto work for you. Most restaurants in the United States will have a hamburger – just skip the bun and go easy on the ketchup (it’s often loaded with sugar). Salads are almost always available too and for an up-charge, they will put chicken, steak, salmon, or some other protein on even the house salad. Only breaded chicken on the menu? No problem. I have never had someone say no when I’ve asked if they can grill a piece for me instead. If you really want to enjoy yourself, though, convince your friends to find a kabob place. You can enjoy delicious roasted meats with a salad on the side and they can still have as much rice, bread, and spicy beans as they want. Everyone wins!

What did I miss? I’ve been traveling a lot lately and would love to hear your tips for staying keto while on the road. Use the comment section below to let me know what works for you!

The Best Supplements for Lipedema and Lymphedema

What are the best supplements for lipedema? What about lymphedema supplements? There is no shortage of advice from people online cued up to sell us a miracle cure. How do you know which ones are worth the investment, especially when insurance covers practically none of it for lipedema?

This month I am three years out from my diagnosis with lipedema and lymphedema. Below I want to share the handful of things I’ve found helpful to hopefully save you some heartache and money. We are all bioindividual, however, and you might have different needs. For a complete list of supplements for lipedema and dercums disease, check out this list curated by Dr. Karen Herbst. I’ve said it before, but please consult your own care team before making any changes to your routine.

Here are the supplements I’ve made the foundation of my lipedema treatment:

  1. Perfect Keto Collagen Powder Lipedema is a connective tissue disorder and collagen is the basis of strong connective tissue. If you start losing weight you’ll also want to give your skin a little extra TLC and collagen is great for that. I love the chocolate powder from Perfect Keto and use it in my coffee every day. Check out my recipe for mint chocolate keto coffee and treat yourself to keto decadence. It takes about three months for skin cells to turn over, so plan on investing in it for at least that long to start seeing results. Bonus, my skin and nails have never looked better!
  2. Coromega Max Fish Oil Omega-3s are anti-inflammatory and an essential part of a healthy lifestyle. I am not a big fish eater and avoided fish oil for a long time because of the “fish burps” that can happen with pills. Thankfully I found Coromega. Their squeeze packets have no fish taste and taste great. My favorite in the orange – yum!
  3. LMNT Electrolyte Powder Salt is the most misunderstood part of the American diet. If you are keto, carnivore, low-carb, or an intermittent faster then salt is essential for you. You need to be getting at least 2 teaspoons a day. That’s a lot! Measure it out and see for yourself what that looks like. One easy one to get it in is by supplementing with an electrolyte powder. I love LMNT and always carry a few packets in my backpack. Anytime I feel sluggish or down I mix one up and it’s usually all I need to get back on my feet. The chocolate is great to mix into protein shakes! Salted chocolate? Yes, please. Unlike most electrolyte powders, it is designed for a low-carb lifestyle and has none of the usual sugars or sweeteners.
  4. Hesperidin and Diosmin You’ll see this on Dr. Herbst’s list and it was also recommended by my vein doctor when I couldn’t afford the prescription Vasculera they suggested (my insurance wouldn’t cover it and it was nearly $500/month!). Diosmin supports healthy veins, helps with inflammation, and also supports lymph flow.

Have you used other supplements that have been helpful on your journey with lipedema or lymphedema? Leave me a note below in the comments! I created this post based on a request from one of my Sturdy Woman YouTube followers. Curious about something else? Let me know 🙂

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Angel By The Wings | Music Monday

I missed last week because I was traveling for work – something that until recently seemed impossible. 

In 2018 I flew to a new city to start a new job.  My weight was climbing toward 300 pounds, I was swollen for no apparent reason, and I was crushingly exhausted all the time.  Now I know it’s lipedema, but that day, when I sat down and for the first time couldn’t buckle the seat belt… I wanted to melt into a puddle and disappear through the cracks in the floor.  Overwhelmed by shame, I covered my lap with my coat and pretended to be asleep when the flight attendant came through the cabin to check.  The world was no longer for me. I didn’t fly again for three years.

When I flew in December 2021 – even though I’d lost nearly 100 pounds – I bought two seats just for the peace of mind.  The woman at the ticket counter pursed her lips.  “You don’t look like you qualify,” she said finally.  I took a deep breath of confidence and told her I have a fat disorder.  Like most people, she was lost for words and quickly printed my boarding passes.  I fit in the seat, but it was snug.

My office booked the ticket for my trip last week, so I was at the whim of the travel agents.  I ended up in a middle seat on a sold-out flight.  Even though I knew I’d fit, I still held my breath as I dropped into the seat and reached for the belt.  Click.  No thigh overflow onto neighboring seats.  Keto works.  Fasting works.  Compression and stress management work. 

Two years ago, this moment and this trip felt impossible.  I was counting calories, exercising regularly, and getting worse.  I thought it was my fault.

This Music Monday, Sturdy Readers, I bring you Sia’s “Angel By the Wings”.  It’s a little more mellow than usual but I encourage you to take a few quiet minutes to close your eyes and be reminded “you can do anything.”  It’s a gorgeous way to start the week.

Oh so, your wounds they show
I know you have never felt so alone
But hold on, head up, be strong
….
You can, you can do anything

Sia “Angel By The Wings”

Use the comment section to let me and other Sturdy Readers know what you’ve accomplished in the face of chronic illness.

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Good as Hell | Music Monday

Happy Tuesday! This should have gone out yesterday, but I messed up the calendar. Oops!

How do you date when you have lipedema and follow a strict keto way of eating?  Confidently.  At least that’s how I’ve approached it. 

My strategy has been as follows.  I put several full-length pictures on my profile and said I was looking for someone who loves my curves as much as I do.  I’m not about to show up for a date and deal with body shame – I have better things to do!  It’s important to discuss lipedema and everything that means, but I don’t lead with that.  I try to let someone get to know me first.  Besides, lipedema is not the most important or interesting thing about me! 

After a few misses, I also learned a dinner date is not a great first date on strict keto… unless you happen to already know the other person has the same lifestyle!  Personally, I felt a little uncomfortable special ordering a big piece of meat within a few minutes of meeting someone and not quite ready to explain what I was doing and why.  With spring almost in full swing, a sunny walk outside, a coffee date, or something artsy are all safer alternatives.  The best date I’ve had so far was at an interactive art installation.  After exploring everything we lay on the floor in the middle of the gallery, letting flowers project on our faces and asking each other questions.  On the next date I told him… everything.

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The song that comes to mind most frequently lately is Lizzo’s “Good as Hell”.  My wish for you, Sturdy Readers, is that you can channel some of her confidence for your own relationships.  You deserve only good things and the moment someone makes you feel bad about your body or your lifestyle… do your hair toss, check your nails, and walk your fine ass our the door.  Being alone but feeling good is always better than being with someone who makes you feel like anything less than a diamond.

Onederland (Free)

This week I hit a huge milestone that I never imagined I’d see when I started keto in October 2020.  I am officially in onederland.  That’s right, a few days ago I stepped on the scale and was out of the 200s – and solidly there at that.  I finished a big work project a few days ago and had a huge whoosh when my body let go of all the stress.  I’m a lipedema woman so, generally, weight doesn’t mean a lot to me, but this felt like a big deal.

The last time I remember a scale reading less than 200 pounds was before I left for Liberia in 2011 (more about that here).  That’s 11 years.  For a long time, my body has felt like an enemy, something uncooperative, unpredictable, and unattractive.  Now that I understand what she is struggling with, I know how to support my body and I appreciate how damn hard she works every day.  Even at my lowest weight in 2010, I look back and can see the puffiness in my face and legs.  The one I was fighting the most ended up being the one who needed the most help and compassion. I was sick and had no idea.

What’s gotten me here?  I give most of the credit to keto and fasting.  I do less than 20g total carbs each day and I periodically alternate day fast (read more about that in my Fasting February series).  No cheating ever.  Not one day.  Not one bite.  Nothing.  The longer I have been keto the easier it has gotten – I can even watch The Great British Baking Show without crying.  Yes, I gave up a lot of foods, but I have gained so much.  Finally free from the endless up and down cycle of carbs and hunger, I no longer feel cravings or an emotional connection to food.  So what if I have lipedema?  I am free.

That’s the inspiration for today’s Music Monday pick, Free by Rudimental.  Yes, lipedema turned my life upside down, but lipedema also gave me back an even better life.  In one word it gave me my freedom.  The sky is the limit.  I’m flying.

Whoa, c’est la vie
maybe something’s wrong with me
But, whoa, at least I’m free

Rudimental “Free”

Sturdy Reader, what’s holding you down?  What do you worry is ‘wrong’ with you?  Could you dare to put it down?  Take a bold step with me today and, like the guy in the video, jump off the cliff and fly.

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Be the Lightning | Music Monday

It doesn’t matter what other people think about your body. It matters how you think about it, talk to it, and feel inside it.

This is the second time I’ve lost more than 100 pounds. The first time was from a place of anger, self-hatred, and body shaming. Even at my smallest I was miserable, agonizing over everything I didn’t have and everything I thought I wasn’t. I exercised too much, ate too little, and drove myself to an eating disorder. After undiagnosed lipedema made each of those pounds come back, I had a reckoning with myself. I didn’t want to wake up every day the rest of my life hating myself and feeling like a failure. No one deserves that.

With the help of a good mental health therapist and a lot of body positive books, I did things differently the second time. I threw out my scale, cut out everything and everyone who made me feel “less than”, and focused on myself. What if I stopped trying to lose weight? After a year of this work, I started realizing my worth and beauty had nothing to do with size. That’s when the universe dropped the word “lipedema” in my lap. I started to support my lymphatic system and started shedding pounds like magic, even after nothing else had worked. For the first time I feel awake, alive, and bursting with light.

I’m smaller now, but I might get bigger again later. I’m at peace with that because I’m so in love with the person my body carries around, no matter its size.

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Today’s Music Monday pick is “Rise” by the Lost Frequencies.  It has me dancing, running, and celebrating everything that has happened since my lipedema diagnosis.  It’s been an uphill battle but, wow, the view is amazing. Sturdy readers, join me and be the lightning.

Ain’t no way I’m stopping now
Gonna make my way right through the clouds
I’ll rise
I’m going to break my teeth and bear the pain
Gonna climb this mountain once again
I’ll rise
I’m feeling stronger than I’ve been
I’ll weather the storm, weather the rain
I am the lightning

Lost Frequencies “Rise”

Why I Love Alternate Day Fasting (Part #2) | Fasting February

Week two of my month-long alternate day fasting (ADF) challenge was more difficult than the first.  I struggled with some hunger and low energy toward the end of the week, but I increased my salt and got some extra rest.  I also planned a lot of decadent meals for the weekend because I over shopped and needed to eat everything before it spoiled.  Last week I wrote about ADF saving me time, but one of the other major reasons I love it is that it saves me money.  A lot of money.

When I do ADF I only eat four days a week, effectively reducing my grocery needs by just over 40%.  That translates into so much money!  Of course, you must realize you don’t need as much food and stop buying it, but you’ll learn that quick when you find yourself emptying half your refrigerator into the trash can.

On my eating days I make sure to have two solid keto meals and eat to satiety and with ADF I can afford to make those high-quality meals.  One of my favorite “feast” day meals is a big ribeye steak.  I have a decent job, but I can’t afford to eat one seven days a week.  When I’m doing ADF, however, I will sometimes have one on each of my eating days.  In fact, the high-quality fuel makes it easier to get through the next fast.

This week I had super low energy and a lot of hunger on my last fasting day.  It was the first time I’d felt like that since starting this challenge, so I paused to reflect on what was different.  I’d been busy the night before so, rather than cooking up a bunch of meat, I’d thrown some sausage and asparagus in a skillet with bacon grease and called it dinner.  That was a lot less protein than I usually get and probably explains why I felt so low on fuel the next day.  Because I was.  Don’t skimp when you’re doing ADF or another fasting protocol.  Chances are that you’ll be able to eat well while also putting money in the bank.

Even though I had one rough day this week, I have settled into a comfortable pattern with my ADF and expect I’ll likely continue it beyond the one-month challenge.  I’m continuing to lose weight, my legs feel lighter, and I’m saving both time and money.   What is there not to love about that?

Be sure to join me next week to hear how I manage attending an in-person work event on a designated fasting day.  Sign up below to make sure you don’t miss that or any other Sturdy updates.

Remember, I am not a medical professional and it’s essential that you involve your care team before and during any changes you might choose to make to your eating plan or routine. Each of us is individual and our bodies may respond differently!

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Why I Love Alternate Day Fasting (Part #1) | Fasting February

I love fasting, but it didn’t come to me naturally or easily.  Before I knew I had lipedema, I spent years counting calories, restricting, and over exercising in an attempt to shrink my body.  Of course, having an undiagnosed fat disorder made that a Sisyphean task.  Endless.  Impossible.  Or so I thought.

Doctors and researchers disagree about the best way of eating for lipedema, but I have found strict keto (less than 20g total carbs) works wonders for me and so have many other women I know.  When people talk about keto, however, they often also mention fasting.  Those two are the keto version of peanut butter and jelly – perfect together.  Fasting felt restrictive, however, and triggered thoughts of my dark days hopelessly counting and restricting. 

I waited three months before I finally found a coach, first reading up on the science behind fasting, particularly as used by Dr. Jason Fung.  It made sense, not as a restrictive way to punish the body but as a way to support its healing.

During our initial calls I explained my goals and walked her through my daily schedule and what I considered non-negotiable.  The big non-negotiable was an eating window.  I hated the idea of watching the clock and telling myself I had to wait.  That felt restrictive and triggering.  “I’d rather not eat at all,” I told her in frustration.  Enter alternate day fasting.

There are different ways to do it, but the rhythm she helped me land on is fasting the entire day on Monday, Wednesday, and Friday.  Those days I drink only water and black coffee (a transition I never thought I could make) and make sure I get enough salt.  And by enough, I mean a lot.  I literally sit with my saltshaker next to my keyboard and nibble on crystals all day.  Sounds weird until you try it.  The other four days of the week I eat normal keto meals, something she emphasized as essential.  Not eating enough on those days, she said, could make things worse rather than better.  She even made me text her pictures of my meals to make sure I was eating them.  We started with one fasting day a week and once I had worked up to the full three days a week, she challenged me to alternate day fast for a full month.   “Challenge” is not a word I walk away from easily, so it was game on.

I very quickly felt amazing, even more so than I do on keto, but I also had to develop a few strategies to adapt to my new routine.  First, on fasting days I have a lot more time.  This is a blessing but also a challenge for someone who tends to eat out of boredom.  I quickly realized I needed to stay busy on fasting days.  It might sound paradoxical, but I started grocery shopping those nights.  Without anything to rush home and cook, I could circle the store leisurely and plan gorgeous keto meals for my eating days.  I really found once I “flipped the fasting switch” for a day the cravings and temptation were gone, and this wasn’t as strange or stressful as it sounds.  On days I didn’t need to grocery shop I instead went to the park to exercise rather than walk around my neighborhood.  This was something I truly enjoyed and that felt like a treat on a weeknight because normally I wouldn’t have time.  Fasting days also become opportunities for “spa nights” with candlelit Epsom salt baths, relaxing music, and fancy soaps.  Basically, learning to fast meant learning to nourish my body and soul with things other than food and I came to look forward to what felt like long, leisurely evenings.

At the end of my month-long challenge, I had lost something like 15 pounds and dramatically reshaped my relationship with food and my body.  I no longer felt tempted to eat just because it was “time to eat.”  And if I did, I could recognize it as habit rather than hunger.  I had also developed a solid set of habits and practices that lowered stress and brought me joy but had nothing to do with eating.  That’s huge for someone who has struggled with weight, emotional eating, and anxiety most of her life.

While I love alternate day fasting, I don’t do it all the time.  I often do it for about a month – until my body tells me it wants a break – then go back to my regular daily keto meals until I feel ready to start again.  I don’t know how to explain how I know when it’s time, other than to say I can feel when it’s time to “tighten the screws,” which fasting does for me. 

With this post I wrap up my first week of fasting for Fasting February.  I’m down about 5 pounds (if you remember I lost nothing in January, so I was overdue) and my legs feel light and amazing.  My ketones are also through the roof, which means my mind is clear and sharp.    

Be sure to join me next week to learn the other major reason I love alternate day fasting and sign up below to make sure you don’t miss that or any other Sturdy updates.

Remember, I am not a medical professional and it’s essential that you involve your care team before and during any changes you might choose to make to your eating plan or routine. Each of us is individual and our bodies may respond differently!

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What Happened When I Didn’t Eat Dairy for a Month | Non-Dairy January

This weekend I should be counting down and stocking up on heavy cream to celebrate the end of my month-long dairy elimination challenge.  Instead, I’m tightening the screws just a little more and buckling in for at least a few more weeks.  You see, Sturdy Readers, some interesting things have happened over the past few weeks that underscore why non-scale victories are so much more useful for tracking progress on keto (and with lipedema) than the scale.

Last weekend my friend Kristin called to see how my challenge was going.  You might remember she’s the friend who encouraged me to do this whole thing.  I told her nothing had happened and that I planned to go right back to dairy on February 1.  “Hmmmm,” she said pausing thoughtfully.  “Tell me more about what you’ve been doing.”  I showed her my Milkademia and explained how I had, for the first time, been eating a lot of nuts.  During the first few days of the challenge, I experienced cravings and finding a long-forgotten bag of macadamia nuts at the back of the cupboard felt like stumbling upon a case of cold La Croix in the desert.  Salvation.  I checked the carbs and serving size and did a pretty good job pacing myself, but I enjoyed them so much that when that bag was gone, I bought more and I also bought a big canister of pecans, which sat dangerously on the corner of my desk.

 “You swapped one problem for another,” Kristin deduced.  “Keep going a few more weeks but get rid of the nuts and clean up your nut milk.”  It turns out Milkademia contains a few different gums and emulsifiers that may or may not cause inflammation.  Kristin’s advice was to steer clear and see if that made a difference.  Thankfully, a few days earlier, I picked up a jug of Malk.  It’s super clean (three simple ingredients) and foams like a dream, so move over Milkademia.  Malk is expensive, but comparable in price to the super clean, organic, and local heavy cream I bought before.

So, for the past week I have been off my nuts and on my Malk.  Here’s what happened.

First, my energy went through the roof.  And I mean through the roof.  I literally feel like I have a jet pack on my back on my daily walks. My speed has increased that noticeably.  I’ve even started running the last few blocks to my apartment just because I feel so good. 

Second, I went down a size in my jeans, which is a big deal when you have lipedema all over your hips and thighs.  No, I don’t think all that shrinking happened this week, but it certainly happened this month.  A few weeks ago, I needed to buy a belt.  Then I needed to start tightening it a few more notches.  Finally, this week I decided to try a smaller pair of jeans and… bam!  They fit. Same brand and same style that I was wearing before.

What didn’t happen this month?  Any weight loss.  Not a single pound.  In fact, at one point I was up more than five pounds, but I didn’t let it phase me.  As the user of this body, I know when it’s doing great and it’s doing great.  That’s why non-scale victories are so important to track and rely on rather than the scale.  I didn’t weigh myself the first six months I did keto.  Heck, I didn’t even own a scale.  Instead, I took pictures and made notes about how I felt and what I was doing, and I did something similar for non-dairy January. 

You don’t need a fancy tracker or a spreadsheet for non-scale victories.  In fact, I keep mine as a list on my phone.  Since it’s always with me I can easily add to it when I notice something and before I forget.  The important thing is to give yourself as many data points as possible in addition to (or even instead of) the scale.  Just think!  If I wasn’t paying attention to my clothes and only watching that digital display, I would think nothing had happened this month when, in actuality, I lost two dress sizes in my hips and thighs! That’s a sturdy woman win. I also want to stress bio-individuality and how different each of our bodies are. Working with a coach can be a game changer and really help you figure things out quick.

So, that’s it. I’ll give my body a few more weeks on my new cleaner regimen then sometime in February I’ll have a big cup of cream and see what happens.  Stay tuned.  In February I’m also planning to restart my fasting protocol.  Be sure to sign up for sturdy updates to learn why I love alternate day fasting and how it has taken my ketogenic lifestyle and my health to new levels.

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