Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- A stressful day at the office would leave Joanna Wilcox yearning for a trip to fast-food restaurant. Overeating junk food were her methods (aka drug of choice) for coping with life’s many stressors. In this chat, Joanna (aka Keto In Canada) discusses how she “swapped” stress outlets, i.e., traded food for fitness. This episode is brought to you by: ➢ Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products. *Save over 20% OFF: https://www.perfectketo.com/HIH **We love their new Salted Carmel product ➢ Connect w/ Joanna: https://www.iamketoincanada.com https://www.instagram.com/ketoincanada Music: Ashes (Instrumental) by C3NC Music -----------------------------------------Lets Connect------------------------------------------- ➢ iTunes Podcast: https://itunes.apple.com/us/podcast/1... ➢ Instagram https://www.instagram.com/metabolic_mike ➢ Facebook https://www.facebook.com/MikeMutzelMS -------------------------------------- VIDEO GEAR------------------------------------------------- Vlog Cam Canon 6D Mark II https://amzn.to/2JyxrG5 Interview Cam C100 ii: https://amzn.to/2EC5NE8 Best Lens Ever: https://amzn.to/2IJ9WZC Vlog lens: Canon EF-S 17-55mm f/2.8 IS: https://amzn.to/2IGlfSo Dope Lens - Canon 85mm f/1.4L IS: https://amzn.to/2IFRG3h Good Audio: Rode VMPRPLUS Videomic Pro: https://amzn.to/2v9W9cm -------------------------------------- Key Timestamps------------------------------------------ 03:50 Joanna’s behavioral therapy counselor told her to cut carbs, to log what she was eating and count the carbs. Her counselor’s recommendation was for Joanna to consume less than 20 carbs per day. Eventually, it was internet before/after pics of low carb diets that motivated her to try it. 06:31 Joanna went keto/low carb. She tracked what she ate and stuck to her net carbs. In the first 6 months, she lost 45 pounds. The next 6 months she lost 15 pounds. She documented her weigh in on Instagram. Everyone loses at different rates and times. 07:30 Joanna does not test blood or urine ketones. She figures that eating 20 net carbs or less is keto. 08:11 Keto helped Joanna with emotional eating, though she is not sure why. Perhaps it was the leveling of blood sugar and fewer hunger cues. With emotional eating, it feels like you have no control over what you are eating. Joanna had been told that if she was going to eat something because of emotions, to eat something low carb. 10:16 Look inside yourself and determine what you want. Do self-care. Walk. 11:34 Accountability partners help you to make the private public, motivating you and others, as well as providing an emotional outlet. Joanna serves as inspiration for others. 16:08 Tracking marcos are a good first step. By now, Joanna can calculate her macros in her head. 16:53 Joanna’s current goal is to do a 3 minute handstand, a one arm handstand, a pullup and body sculpting. 18:17 Joanna also implements time restricted feeding and exercise, in addition to counting macros. 18:27 You need to move your body. Diet can get you only so far. 19:51 Having a personal trainer helps you learn, make the most out of the time at the gym and pushes you further. You can find effective at home workouts online. 24:50 The four stages for readiness for change: 1. An authority figure, like a doctor, tells you that you must change. 2. Someone close to you is telling you that you need to change/loss weight. 3. You notice the physical effects. 4. Rock bottom is when in your core, you are ready. 29:50 Keto is a huge adjustment in lifestyle. There is sacrifice involved, especially in social situations. Get comfortable. 31:16 Women can get migraines, rashes, hair loss and/or menstrual cycle changes. Joanna got the rash at day 30. 33:33 You can eat out, even at fast food restaurants, and stay keto. 36:40 Tracking and weighing her food was key to Joanna’s success. 37:26 Condensing the feeding window allowed for larger, more enjoyable meals. You still need and get your calories. 38:57 Intuitive eating is influenced by our emotions. Now that Joanna does not have as much fat on her body, she needed to increase her fat intake. Make changes and see how it affects you.