As many of you know, I am a huge fan of the ketogenic diet, with the caveat that it works for you. If you are new to the ketogenic diet, or a seasoned veteran, you may encounter hiccups along the way that may be stalling your efforts, and in turn, you’re not getting the results you are looking for. I’d like to offer some suggestions for why that may be, and the tools you can employ to make your experience on keto more successful!
It took me a lot of trial and error to piece together why I didn’t get immediate results that I heard others getting. But you don’t have to make the same mistakes I did! Instead, consider my adventures on keto the detective work you don’t have to do. I hope my experiences and these tips and tools bring you the confidence and trust to successfully navigate a keto lifestyle and achieve your ultimate health goals!
2 Less Than Optimal Liver Function: It’s really important that your liver and gallbladder are functioning at optimal performance for your body to properly utilize all these nutritious fats you’ll be getting on a ketogenic diet. Your liver synthesizes bile and your gallbladder stores it until it’s needed to break down fats in the small intestine.
The liver has numerous important jobs like:
- Regulating blood supply
- Detoxification of chemicals and pesticides
- Converting macronutrients into energy
- Cholesterol and protein production
- Breaking down sex hormones like estrogen and testosterone
To support your liver, eat a diet full of polyphenol-rich bitter tasting herbs and vegetables such as: cruciferous vegetables, endive, mustard greens, garlic, chicory, dandelion, burdock root, turnip, green tea, dark chocolate (95%) and turmeric. Fermented foods like sauerkraut, kimchi, raw apple cider vinegar, grapefruit, lemon and kefir will also support a healthy liver. If you’re looking for a delicious way to incorporate a variety of liver nourishing foods, try my Delicious Digestive Salad (found at the bottom of this page).
3 Poor Quality Fats And Oils: It’s easy to focus on numbers with the ketogenic diet: macronutrient ratios along with ketones if you’re measuring them. While these can be crucial to your success with keto, the quality of fat that makes up your diet is essential to reducing inflammation, achieving weight loss goals and the impact on your overall health. Fats and oils are sensitive to oxidation and therefore can easily turn rancid from things like oxygen, light and temperature.
This is the biggest challenge I have with going out to eat at restaurants, and why I’m not embarrassed to bring my small container of extra-virgin olive oil or Simply GOODFATS® MCT oil to toss on my salad. It’s common practice in the restaurant industry to use the lowest quality vegetable oils like canola, soybean, corn, sunflower and cottonseed oils. These cheap oils are highly processed and are used because of their seemingly long shelf life, when in fact they are already rancid and ready to create free radicals and inflammation in your body.
Overconsumption of processed vegetable oils provoke a variety of inflammatory conditions from cardiovascular disease to neurodegenerative conditions. They contain an abundance of omega-6 fatty acids and easily throw the balance off between omega-3’s, making it even more important to get your wild Alaskan salmon, flaxseeds, greens, grass-fed meat and pasture-raised eggs in.
I like to emphasize quality, moderation and balance with polyphenol-rich whole-fat foods like: avocados, olives, nuts and seeds and healthy fats like organic MCT oil, and grass-fed butter.
4 High Stress, Cortisol and Inflammation: I love to share with all of you the ways we can use stress to our advantage. In fact, autophagy, a cellular process that repairs and removes old toxic debris and the guiding inspiration for Glow15, is inherently mildly stressful. As humans, we need a certain amount (and the right kinds) of stress to help us grow, adapt, heal and increase our longevity. Examples of good stress are fasting and exercise — the appropriate type and amount of course for your particular needs. Over-exercising or under-exercising can initiate a cascade of physiological events that induce the kind of stress that is harmful.
When we hear the word stress, most of us think of it as bad. Things like chronic emotional stress due to strained relationships, financial hardships, chronic negative self-talk, digestive issues, infections, hormonal imbalance, hidden food allergies and heavy metal toxicities are all sources of harmful stress and need to be addressed. The body responds to these stresses by producing cortisol, and over time high cortisol leads to insulin resistance and inflammation.
Supplementing with polyphenols has been shown to reduce inflammation and support a ketogenic lifestyle. There are four polyphenols in particular that work together to support your whole-body wellness that I coined “powerphenols.” They include resveratrol, EGCG from green tea, curcumin and berberine.
5 Poor Sleep: Chances are if you’re experiencing high amounts of stress, your sleep will be impacted. Some people find on a ketogenic diet that their sleep dramatically improves, while others experience insomnia. If you’re someone who has sleep issues related to stress prior to starting a ketogenic diet, it’s important to address the underlying causes in order to give yourself the best possible chance for success while going keto. It can seem impossible to make healthy decisions about food on a sleep-deprived brain (especially refined carbs!). Plus, going keto and cutting back on your carbs before your body is ready could contribute to added stress for your adrenals, which will stymie weight loss.
Chamomile is an herb that has been utilized for centuries, dating back to ancient Egypt, to treat a number of issues. Today, it is widely recommended for improving sleep and this amazing herb is also known to reduce stress and anxiety. This is why it’s recommended that you drink a cup of chamomile tea before bedtime to help relax and prepare your body for sleep.
Optimize Your Keto Journey!
My own experience with the ketogenic diet and process of transitioning into the lifestyle has been incredibly impactful on my health, my autoimmune issues, and my metabolic flexibility. Quite frankly, it’s been transformational. And my hope is for all of you to experience a similar positive impact on your health, and for your life. And whether you are new to keto or a seasoned veteran, you will benefit greatly from my Keto Support Kit that includes the perfect combination of polyphenols, antioxidants, herbs, peptides and GOODFATS to help you power through and achieve your keto potential.
Keep marching on toward becoming your own success story.
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The yellow, daisy-like flowers of chamomile (Matricaria recutita) have been traditionally used and enjoyed since ancient Roman times as a soothing, relaxing tea as well as to help support normal digestion.*
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