One of the biggest sources of misinformation about the keto diet has to do with ketosis and hormone imbalance. But here’s the truth: ketosis does not cause hormonal issues. A correctly followed and monitored keto diet can actually have benefits for hormonal health.
If you’re starting the keto diet (or jumping back into it), congrats on making a conscious choice to improve your health! Now, it’s time to set you up for success with the best keto supplements to support your journey.
Once you know the basics of how ketones and ketosis work, what to eat, and what to avoid on keto, you also need to understanding the best supplements to take when starting the keto diet. Here they are, in order of importance, as recommended by Dr. Colbert.
Are you setting goals and resolutions for 2019? Is motivation carrying you into the New Year?
This can be great.
However, each year millions set New Year’s Resolutions and only a small percentage are still working toward them by the end of January.
This year, focus on real change and habits. Lose the motivation and rewire your brain for success.
10 TIPS TO STAY ON TRACK WITH NEW YEAR’S RESOLUTIONS
1. DON’T REPEAT LAST YEAR’S FAILURES
Many people set the same goals year after year.
When these resolutions don’t come to fruition, they feel like failures.
But maybe, the issue is with the goal or resolution. Maybe it’s setting them up for failure.
Before embarking on 2019’s goals and resolutions, take some time to process last year. Start by using our positive reflection guide.
It will help you figure out what works and what doesn’t.
You’ll have a fresh perspective and clean slate for this year.
2. START BIG PICTURE GOALS, AND WHITTLE DOWN TO HABITS
Goals are often big-picture ideas. Lose 20 pounds. Complete a 5K race. Or, save up for a trip abroad.
This is a great place to start. But, a horrible place to stop.
Once you’ve listed your top 3 big goals for the year, it’s imperative to take the next step and list 1-3 habits that you’ll use to achieve these goals.
For example, if your goal is to lose 20 pounds, 3 habits might be:
- Stay in the Keto Zone and eat <=20 grams net carbs 6 days per week.
- Include 5 servings of low-carb vegetables per day.
- Exercise 4-5 times per week for 30-45 minutes each time.
Goals are great, but habits are really what affect change.
3. WRITE HABITS THAT ARE ACTION-BASED, MEASURABLE, AND IN-YOUR-CONTROL
Re-read the 3 example habit resolutions above. Notice that they are all actions that you can choose to do each day or week.
Now, take a look at this common goal:
Lose 1 pound per week.
Is this an actionable statement? Only sort-of; it’s more an indirect result of other actions.
Is it in your control? No. You cannot control what number appears on a scale. But, you can control the habits it will take to make it move.
Focus on these.
4. FORGET MOTIVATION. INSTEAD, REWIRE YOUR BRAIN.
If you’re relying on motivation, you’re building on quicksand. It will fail you. You may be able to keep this emotion up for a few weeks, but it will not last.
Like most emotions, it will wax and wane.
Instead, rewire your brain and create habits and discipline.
It starts with a new strategy.
Try the 5-Second Rule. It was created by Mel Robbins, and it is simple. When forming a new habit, count down in your head, “5-4-3-2-1.” Then do it. That’s it. Do it over and over.
It’s not a magic bullet, but it works. You can read more about it in her book or online.
5. SET CONSEQUENCES FOR NON-ACTION
Of course, there are still times you won’t follow-through. It takes time to truly build a habit and discipline.
Consequences can help.
Make sure these are still in fun, and not too negative.
Two that work well are:
- Set up a “commitment contract” on a site like stickK.com. On this site, you can set up a habit goal. If you don’t follow-through, you’ll have to pay-out to a charity that you’ve chosen. To make it a stronger consequence, you can choose a charity that you wouldn’t otherwise support.
- Or, keep a consequence closer to home. Financial consequences are one of the best. For example, commit to paying your son $5.00 if you don’t wake up to exercise as you’ve committed to do. And, follow through when you don’t.
6. PLAN CELEBRATIONS FOR SUCCESS
Consequences need to be positive as well.
Your focus multiplies.
If you focus on the negative, you get more of the negative. If you focus on the positive, more of the positive.
Examples of celebrations are:
- An hour massage or manicure.
- A new workout shirt.
- Two hours free time scheduled at a library or museum.
When you meet a goal, celebrate with a consequence that you enjoy AND supports it.
7. ENLIST FRIENDS AS ACCOUNTABILITY OR ACTION PARTNERS
A good friend can really help you make habits stick.
If they are interested in forming the same habits, they can be great cooking, exercise, or savings partners.
Or, they can be accountability partners as long as they support you and take the goal seriously. Perhaps, set up a check-in schedule of 3 times per week.
If you don’t have people like this in your life, look for local or online groups such as Keto Groups, Exercise Groups, and more.
Of note, I do not recommend spouses as accountability partners typically. While they can be great action partners, it’s tough for a spouse to provide the tough love needed for true accountability.
8. MAKE IT FUN AND ADVENTUROUS
Look back at the big picture goals you set.
Are they adventurous? Inspirational? Exciting?
If not, consider rethinking them. They can still lead to the same type of outcome, but the more they excite you, the more you’re likely to accomplish them.
For example, maybe you want to get in better running shape. So, you decided to set a goal of running a 5K.
However, running a race isn’t anything you really want to do. It doesn’t excite you.
Perhaps a tough hike, like to the top of a local mountain or in a destination like the Grand Canyon does excite you. Or, participating in a local sports league.
Set this as a goal instead and work throughout the year to get in shape for it.
Study after study shows that the more fun and rewarding an exercise activity, the more likely participants will stick with it (1).
9. REFUSE TO BECOME BUSIER
Most of us are too busy already.
Don’t let your goals just make you busier and add stress.
Instead, for every goal you’ve written, get rid of something that drags you down.
- Too much social media? Set limits or get rid of it.
- Toxic relationships. Set boundaries.
- Anxiety and worry? Choose to overcome this through Christ and let it go.
10. PRACTICE PRAYER AND GRATITUDE IN YOUR GOALS
This is really the crux. Without God, the worries and troubles of this life can overwhelm and stomp out any spark of hope.
With Christ, all things within His Will are possible.
While setting goals, pray through them. Honor God with your health goals.
Thank God for the opportunity to make the upcoming year great.
This year, you can form action-based habits and achieve your goals. And best of all, they can add joy, gratitude and adventure to your life.
The Keto Zone diet is 70% percent healthy fats. And when you’re new to this way of eating, meeting that percentage can sometimes be difficult. To help, here’s a good fats list to guide you plus tips for getting enough fats on keto. (more…)
Adjusting to the ketogenic diet can take some time, and you might not get it all “right” in the beginning. That’s okay! But knowing common keto mistakes ahead of time can help you avoid them and see more success, including weight loss, on the diet right away.
So here are the top mistakes we see on the keto diet and how to keep from doing them. (more…)
Low energy levels can get in the way of accomplishing what you want and being the person you want to be each day. But this doesn’t have to be your everyday reality. Often, small but significant tweaks to your lifestyle can make a huge difference.
Here are some all-natural ways to boost your energy and feel younger again!
1. START WITH SOME PROTEIN
Unless you’re intermittent fasting, some protein first thing in the day can boost your energy.
High-quality protein helps keep you satisfied, and research shows protein at breakfast may keep you fuller longer than at other meals of the day .
Try having at least 30 grams of animal protein first thing in the morning with your breakfast.
2. GET SUNLIGHT IN THE MORNING
Getting enough sun has many benefits:
- It can increase the release of serotonin in your brain. Serotonin helps boost your mood and support more focus and calm.
- Boosted serotonin levels can also help you sleep better at night, feeling more refreshed and energized each morning.
- It triggers your body to make vitamin D, which is essential for brain function, fighting inflammation, bone health, and so much more.
- Getting enough sunlight regulates your hormones and biological clock, affecting sleep quality and mood.
Just 5-10 minutes per day can make a huge difference.
If you live in cloudy area or it’s a time of year when the sun is out less, a light therapy box can also provide a dose of sunlight first thing in the morning.
3. EXERCISE TO START YOUR DAY
Physical activity can help boost your energy levels and fight fatigue, especially in the morning.
Do some moderate activity before you go to work or start a busy day. This could be:
- Power walking
- Heavy cleaning (like vacuuming, mopping, washing windows)
- Power mowing the lawn
- Playing tennis
- Water aerobics
- Ballroom dancing
4. DRINK WATER ALL DAY
Hydration is often underrated when it comes to low energy levels. You should aim for 1-3 liters of water per day, preferably more than two.
Try drinking a huge glass of water right after you wake up—then many times throughout your day—and chances are you’ll start to notice a huge difference.
And if you workout regularly, as recommended in #3, drink plenty of water after any physical activity to replenish what you lose through sweat.
5. UPGRADE YOUR DIET (GET IN THE KETO ZONE)
What you eat can have a huge effect on your energy levels. Your food is your body’s fuel, after all!
This is why those on the Keto Zone Diet experience such as positive shift in their energy levels. They’re burning fat and fueling their bodies with the cleanest foods possible!
6. UTILIZE KETONES
If you’re eating keto, taking Instant Ketones can help boost your energy and keep you in the Keto Zone.
7. MONITOR YOUR CALORIES
Are you eating enough to keep you alert? While many of us struggle with overeating, sometimes you can get so swept up in life that you forget to eat when you’re hungry (especially if you experience the appetite-suppressing effects of the Keto Zone!).
Make sure to eat when you feel hungry—and eat clean foods—to give your body enough calories to fuel the day.
8. MAKE SLEEP MORE OF A PRIORITY
Sleep is largely underrated when it comes to health and energy levels. Your body needs sleep to rest, heal, and repair, and protect you from a variety of health issues including high blood pressure and heart disease . Lack of sleep can leave you with low energy levels all day.
If you don’t get at least 7-8 hours of sleep, find ways to gradually shift your schedule and increase your sleeping window.
Related: 7 Steps to Improve Your Sleep
9. SPEND TIME IN PRAYER
Sometimes low energy levels have more to do with your emotional state—feeling depressed, discouraged, or out of alignment with where you want to be in life.
If you’re wrestling with things emotionally, make time each day to reflect and turn to God in prayer. Ask for guidance in working through what’s holding you back.
10. REACH OUT FOR SUPPORT
Don’t struggle alone. Chances are certain lifestyle changes can help your low energy levels, so look for others who will walk with you on your journey to better health. Reach out to friends, family, church members, or even online communities who will encourage you.
In some cases, low energy levels may be a result of dealing with more complex issues like anemia, allergies, or anxiety or depression, cases where it’s important to talk with your doctor. However, in most instances, these natural remedies can help boost your energy levels immensely. Give them a try and see how you feel!