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When it comes to reducing or eliminating carbs, what's the best course of action when it comes to sweets? In this episode, Rosanna goes over the best and worst sugars when it comes to the keto diet and how insulin impacts our health. We cover:
(0:50) How Sugar Impacts Fat Burning (2:03) Stay-Away Sugars (4:48) Best Sugars (8:27) Cravings For Sweets Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/ -
Are you not satisfied with where you are in life, whether it relates to your health, relationships or professional life? In this episode Rosanna helps you move from collecting information to implementing a plan of action. Take these action steps to start getting results.
(0:59) - Rosanna's Moment of Change (6:34) - Collecting Information vs Implementing a Plan (7:52) - 8-8-8 Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/ -
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In this myth-busting episode, Rosanna tackles the most common keto misconceptions that stop people from reaching their goals. Have you ever heard that keto is all bacon and butter? That you can eat unlimited protein and still thrive? Or that keto can cause ketoacidosis? Rosanna breaks it all down with clear, science-backed explanations, separating fact from fear.
We’ll also cover whether you can actually build muscle on keto, if the diet is just a fad, and why not all fats are created equal—plus, what you really need to know about fiber on keto, heart health, and staying in ketosis. Whether you're a keto beginner, a weight loss warrior, or just trying to optimize your nutrition and metabolism, this episode is packed with keto clarity.
Perfect for busy professionals, moms on keto, fitness enthusiasts, and anyone who wants quick and reliable keto tips to fuel their journey. 🎧 Listen now and take your keto lifestyle to the next level!
(0:48) - Myth 1 (2:07) - Myth 2 (3:47) - Myth 3 (5:43) - Myth 4 (8:00) - Myth 5 (9:06) - Myth 6 (10:43) - Myth 7 (12:19) - Myth 8 (13:51) - Myth 9 Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/ -
Most of our weight loss goals tend to center on a target weight or how many pounds we want to lose. But what are some goals we should consider that aren't just a number? In this episode of Speedy Keto Living, Rosanna shares 3 weight loss benefits that don't involve the scale.
(0:50) - Defining Non-Scale Victories (1:44) - Victory #1 (5:41) - Victory #2 (8:41) - Victory #3 Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/ -
What is the Keto Flu and how can you avoid it? In this episode of Speedy Keto Living, Rosanna explains what the Keto Flu is and why you experience it early in your keto journey. We cover:
(1:36) - What is the Keto Flu? (4:03) - How to Prepare (7:03) - Helpful Foods (10:31) - 3 Recommendations Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/ -
We often hear that the keto diet is unsustainable. In this episode, Rosanna explores what is fact and what is fiction about adopting the keto diet for a long period of time. She covers:
(1:56) - Defining Long Term (4:12) - What Is Your Goal? (7:09) - Finding a Sustainable Diet
(9:34) - Good Energy Attend a free Keto KickStart Workshop: https://speedyketoliving.com/ -
Rosanna covers seven different popular variations of the keto diet in this episode. She shares her experiences with the ones she's tried and what the differences are between all seven.
(1:42) - Version 1 - SKD (2:18) - Version 2 - CKD (3:50) - Version 3 - TKD (5:35) - Version 4 - HPKD (6:44) - Version 5 - LKD (7:47) - Version 6 - DLKD (10:52) - Version 7 - Carnivore Keto Attend a free Keto KickStart Workshop: https://speedyketoliving.com/ -
Is the scale stuck for you? In this episode, Rosanna covers 10 popular reasons for why we hit weight loss plateaus with the ketogenic diet, and 4 ways to break through your plateau. Covered in this episode:
(1:01) - Hidden Carbs
(1:30) - Stress
(2:03) - Not Tracking Macros (2:35) - Lack of Movement (3:28) - Inflammation (5:02) - Too Much "Keto-Friendly" Foods (5:42) - Drinks With Too Many Calories (6:07) - Not Prioritizing Protein (6:49) - Not Getting Enough Sleep (7:27) - Too Much Cardio (8:46) - Tweak Your Macros (11:01) - Intermittent Fasting (13:26) - More Movement (13:46) - Increased Tracking Looking for a weight loss coach? Schedule a free consultation here: https://speedyketoliving.com/coaching/ -
In this episode, Rosanna explains the benefits of feedback loops when it comes to getting success out of your diet or fitness routine. She covers:
(0:53) - What is a Feedback Loop? (2:50) - Why Feedback Loops are Critical to Weight Loss (4:38) - Plateaus (6:04) - Starting a Feedback Loop (9:28) - Making Changes Looking for a weight loss coach? Schedule a free consultation here: https://speedyketoliving.com/coaching/ -
Are you curious about following a ketogenic diet while staying vegetarian? In this episode of Speedy Keto Living, we dive deep into the "Ultimate Guide to the Vegetarian Keto", breaking down everything you need to know to succeed on a low-carb, high-fat, plant-based keto lifestyle.
Learn how to balance macros, get enough healthy fats and protein, and discover the best vegetarian-friendly keto foods to keep you in ketosis. We’ll discuss essential nutrients, meal planning tips, and how to avoid common pitfalls that can make or break your success. Whether you’re new to keto or looking to adapt your current diet to a vegetarian approach, this episode has got you covered!
Topics we’ll cover:
(0:58) Benefits (3:36) - Finding Your 'Why' (7:50) - Meal Planning (14:00) - Make Sure to Supplement and See Your Doctor (15:20) - Avocado Smoothie Recipe
✅ Best plant-based fats and proteins for keto success
✅ How to stay in ketosis without meat
✅ Essential nutrients and supplements for vegetarians on keto
✅ Meal planning and easy recipe ideas
✅ Overcoming common challenges and mistakes🎧 Tune in now to learn how to make the Vegetarian Keto Diet work for you! Don’t forget to subscribe for more keto insights, tips, and expert advice!
#VegetarianKeto #KetoDiet #LowCarbLiving #PlantBasedKeto #KetogenicLifestyle
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How do we stay low-carb and make healthy choices when eating out at a restaurant? In this episode, Rosanna provides helpful tips for staying keto-friendly while dining out.
(0:48) Check Menu in Advance
(1:25) Be Willing to Customize Your Order
(3:10) Prioritize Protein
(6:11) What to Order at a Chinese Restaurant
(8:43) What to Drink
Want to connect with Rosanna and lose weight? Schedule a free consultation here: https://speedyketoliving.com/coaching/ -
Perhaps the best thing you can do to effectively lose weight is to hire a weight loss coach. In this episode, Rosanna shares 6 reasons why a weight loss coach will set you up for success.
(0:40) - Personalized guidance
(1:32) - Accountability
(2:30) - Skill and Development
(3:15) - Education
(4:20) - Tracking
(6:28) - Support and Motivation
Looking for a weight loss coach? Schedule a free consultation here: https://speedyketoliving.com/coaching/
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Do you feel like you are losing energy throughout the day? Lacking energy can cause fatigue, irritability, and pain. In this episode, Rosanna discusses how eating the wrong (and right) foods directly impacts your energy level.
(0:55) - A Life Without Energy (3:20) - What Ultra-Processed Food Does To You (6:50) - Recognizing Low Energy (7:45) - Whole Foods as a Remedy Attend a free Keto KickStart Workshop: https://speedyketoliving.com/ -
How does our gut health impact our overall well being? Caroline van der Lee, a Certified Holistic Nutritionist, Fitness Expert, and Mental Wellness Advocate joins us to discuss how managing your gut health can reduce stress.
(1:13) - Gut Health and Stress (4:43) - Misconceptions about Cortisol and Fatigue (10:01) - Preparing Your Body for Pregnancy (12:00) - Probiotics for Children and Adults Attend a free Keto KickStart Workshop: https://speedyketoliving.com/ -
Our focus this episode is on supplements and how they can potentially interact with our prescription medications. Rosanna welcomes Olivia O'Reilly to help cover the topics of:
(0:59) drug interactions
(4:02) common over-the-counter drugs to watch out for
(6:30) Ozempic
(14:26) why having one pharmacist is helpful
(16:00) helpful websites for contraindications
Attend a free Keto KickStart Workshop: https://speedyketoliving.com/
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How can we avoid having an unhealthy relationship with food? Denvyr Tyler-Palmer, a Registered Dietician and Strength and Conditioning Specialist, joins Rosanna for a conversation about overcoming issues with binge eating and finding a healthy balance with our diet. Together they cover:
(1:19) Denvyr's binge eating story, (9:41) overcoming binge eating, (13:36) the right amount of calories for you, (15:21) body recompositioning, and (26:26) discipline vs. regret.
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Rosanna is joined by Heather Cooan, a functional oncology nutritional consultant as they discuss life and eating with cancer and autoimmunity. Together they cover:
(1:00) what a functional oncology nutritional consultant is, (4:30) Heather's story, (6:40) using blood work and testing for a nutrition plan, (10:28) mental and emotional components of a cancer diagnosis, (15:09) intermittent fasting, and (20:45) recommendations on water consumption.
Learn more about Heather at https://heathercooan.com/ and listen to her podcast "Chewing The Fat Cancer Podcast".
Attend a free Keto KickStart Workshop: https://speedyketoliving.com/
Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT -
Our focus this episode is on longevity and we're excited to get insight from Cheryl McColgan, Founder and Editor of Heal Nourish Grow.
We cover: (1:03) the origin of Heal Nourish Grow, (2:45) exercise and longevity, (8:35) nutrition and aging, (15:10) where vitamins and supplements fit in for longevity, (19:06) cleaning produce with vinegar, and (23:32) the role of sleep.
Check out Cheryl's website and podcast here: https://healnourishgrow.com/
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Rosanna welcomes her sister Rosabell for this episode as they discuss their caregiving journey with their parents and the challenges caregiving presents when it comes to staying health. They cover:
(1:50) background on their caregiving situation, (8:25) physical impact of caregiving, (12:04) stress eating and journaling, and (17:39) advice for caregivers.
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How can you successfully diet as a busy mom? We welcome DelRae Cramer, Founder of Next Door Coaching, who shares her successful strategy of meeting clients where they are in terms of lifestyle.
We discuss: (10:11)the impact of putting your children first, (14:34) how busy moms can navigate weight loss, and (22:46) you need to drink more water!
Listen and transform your health with the power of Speedy Keto Living!
Attend a free Keto KickStart Workshop: https://speedyketoliving.com/
Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT - Visa fler
