“If you know what you should be doing...why don’t you just do it?”
“You have the knowledge..you know the process...just make it happen.”
“You help other people achieve this EXACT thing...why is it so hard to help yourself?”
These were the thoughts that continuously ran through my mind as I was trying to figure out why I couldn't buckle down and lose the weight I had gained after dealing with a pretty stressful year.
I was depressed and just felt super uncomfortable in my own skin. I knew I wanted to make a change, set a goal, and get back to feeling myself again.
But I was struggling…
Struggling to get motivated, to make a plan, to try new things...
And then one day it just hit me. I was on a lunchtime walk around my neighborhood in San Diego.
I know, I know, sounds like B.S…but I’m serious, it hit me like a pile of bricks.
I realized that I was trying so hard to do everything on my own that it was causing me to become paralyzed.
Put together my own nutrition plan, write my own workouts, try to keep myself accountable...all of these things that I knew I could do, and that I LOVED doing for other people, just turned into a chore and became another stressor in my life.
So I stopped...I stopped trying to do it all on my own and I decided to get some help.
I knew I needed to change things up with my diet protocol and have someone to bounce ideas off of. I knew I needed a long-term plan with continued support and guidance both mentally and emotionally. And I knew I had to make a financial commitment.
So, I hired my own nutrition and fitness coach, committed to a 3 month contract, set a specific goal for myself and we created a long-term plan together.
This plan included experimenting with new diet strategies, implementing a progressive exercise plan, and creating more mindfulness in different areas of my overall lifestyle.
I learned SO much about myself throughout this process and also realized that I had all of these new insights and strategies that worked and that needed to be shared.
So, I’ve taken ALL of the strategies I’ve learned and implemented for myself and put them into creating my Keto For Women Program and I cannot be MORE excited to share them with you and help you reach YOUR full potential and become YOUR best self!
Being in a state of ketosis is amazing when it comes to optimizing brain function, improving mood and energy levels, reducing hunger pangs, treating disease states, reducing inflammation, and so much more. But, is it necessary to be in ketosis 24/7? Probably not...
In my opinion, there’s another state that’s even better for long-term health -- the state of Metabolic Flexibility. For most of us, especially those seeking weight loss and body composition improvements, following a standard keto diet forever may not be the best goal to shoot for.
After you’ve been in ketosis for a while and you’ve effectively trained your body to utilize fat and ketones for fuel, your metabolism more readily burns dietary and stored fat for energy when it’s supposed to (while your sitting at your desk, taking a leisurely stroll, etc.). You have transitioned from a sugar-burner to a fat-burner and you can slip in and out of ketosis while reaping all of the benefits of metabolic flexibility.
And once you’ve trained your body to do this, you can start to play around with your carbohydrate and protein intake through practices such as cyclical keto, targeted keto, and/or high-protein keto depending on your specific goals and preferences.
Although we sometimes don’t like to admit it, women have more sensitive and reactive hormones compared to men. And while there is not a lot of scientific literature supporting exactly how women respond to fasting, we do know that females tend to be more sensitive to long periods of caloric restriction and higher-stress situations.
Fasting is a stressor. And as you probably know, stress can be both good and bad depending on the type, frequency, and length of time it occurs. Specifically for women, when done improperly or excessively, fasting may result in issues such as irregular menstrual cycles, hormone imbalances, blood sugar dysregulation, and mental or emotional struggles related to eating disorders.
Over the past 4 years, I’ve had my fair share of what I like to call ‘going down the fasting rabbit hole.’ I've tried every type of fasting protocol out there and although all of them have their benefits...they also have their drawbacks, especially for women. Now, does this mean women should never fast? No, not all. It just means that we may need to fast differently and take extra precautions to ensure we’re supporting every aspect of our physical, mental, and emotional well-being.
A standard ketogenic diet is often defined as “low-carb, moderate protein, high-fat.” However, there are several different ‘types’ of ketogenic diets and following a standard keto diet is usually not necessary for the majority of people.
When it comes to protein consumption in particular, unless you are someone suffering from a specific medical condition or disease, there is no need to limit protein intake, especially when your main goal is losing body fat and optimizing body composition.
1 Protein is essential for life. Proteins are found in virtually every tissue in the body and are essential for sustaining life. They are responsible for the proper structure and function of our cells, tissues, and organs, and also help to regulate many different processes in the body.
2 Protein is essential for building and preservation of muscle mass. Protein is the foundation of your muscle tissue. Literally, your muscles are made of proteins and in order to build, repair, and recover properly, you must consume sufficient amounts of high-quality, complete protein sources. Additionally, if fat loss is your main goal, studies show that consuming more protein while in a negative caloric balance can help retain more muscle while simultaneously promoting more fat loss.
3 Protein increases satiety. Protein consumption can aid in keeping you full and satisfied for long periods of time because it helps reduce levels of the hunger hormone ghrelin, boost the satiety hormone peptide YY, and helps maintain steady blood sugar levels.
4 Protein has the highest TEF (thermic effect of food). TEF refers to the ‘calories burned in digesting, absorbing, and utilizing food for energy.’ Protein has the highest TEF compared to carbs and fat. Studies show the TEF of protein is usually between 20-30%, carbs between 5-10%, and fats between 0-3%. Although TEF generally has a small effect (about 10%) on energy expenditure (or the amount of calories you burn throughout the day), it still has some effect and can therefore support body recomposition goals overtime.
5 Protein is the hardest macronutrient to store as body fat. Protein is way harder to store as body fat compared to carbs and fats because it gets utilized in so many different processes within the body and/or gets excreted more easily before storage. Now, I’m not saying that you can overeat tons of protein and it not be stored as fat. However, some studies do show that when combined with resistance training, consuming excess calories from protein did not lead to any excess body fat gain or have any negative health implications and actually improved body composition.
6 Protein is harder to overeat compared to fats and carbohydrates. This goes back to the high satiety effect of protein we discussed earlier, but I also want you to think about this practically as well. Think about all the foods that contain the highest amount of protein (chicken, beef, fish, eggs) compared to those that contain high amounts of carbs (bread, pasta, fruit, rice, package foods) and high amounts of fat (oils, butter, nuts, nut butters). Put a basket of bread or a container of peanuts in front of me and it’s game over. Compare that to a few chicken breasts or half a dozen eggs, the game completely changes.
7 Protein probably doesn’t ‘kick you out of ketosis.’ Obviously this may be dependant on the person, but in general, extra protein will not kick you out of ketosis. Gluconeogenesis is demand driven, meaning the body converts protein into glucose based on need, not on how much protein is consumed. Extra protein may reduce total ketone concentrations, but that doesn’t mean you won’t be in ketosis. Additionally, as mentioned in previous posts, higher ketone levels do not equate to greater fat loss, or even increased health (unless of course you’re treating a specific disease that warrants high ketone levels). Remember, don’t chase ketones, chase results
8 Protein is crucial for healthy and graceful aging. Again, protein is essential for optimizing and maintaining the many processes that occur in the body. As we age, these processes begin to slow down and without sufficient protein intake, we cannot maintain sufficient muscle mass, healthy bones, radiant skin, voluminous hair, thriving immune systems...the list goes on. Protein is essential if you want to age like a badass!
✔️ You've hit a plateau in your fat loss journey on keto.
✔️ Your main goal is to lose body fat and become leaner and stronger!
✔️ You are interested in learning and want to understand the WHY not just the WHAT.
✔️ You are open to trying new strategies outside of a 'standard keto diet' protocol.
✔️ You are overwhelmed with the amount of information out there and need a structured plan, guidance, support, and daily accountability.
✔️ You are willing to be patient, trust the process, and know that sustainable fat loss does not happen overnight.
❌ You are completely new to the ketogenic diet.
❌ You are looking for a 'quick fix.'
❌ You are not ready to invest in yourself.
❌ You are not willing to commit to 3 months of learning how to make changes and incorporate strategies that you will ultimately be able to use for the rest of your life.
Click the video below for a sneak peek inside Keto For Women!
Each week throughout the program, you’ll get access to new modules of video content as well as 24/7 access to your course materials from both desktop and mobile devices. Including 40+ hours of video lessons, weekly presentations & Q&A recordings, access to the private member forum, and so much more!
Throughout each phase of the program, Rachel will teach you exactly how to calculate your individual macros based on your specific needs and goals. You'll also receive exclusive access to Rachel's complete Meal Planning System that you can use as a resource forever!
You'll receive the exact methods of tracking and journaling that Rachel uses and learn how to implement these tools in your everyday life...not just during this program, but forever!
You'll receive new goals each week to focus on related to nutrition, movement, and mindset to ensure you're staying on track!
Lifetime Access to ALL course materials, including updates and bonus content beyond the 12 weeks. You can refer back to it whenever you need to.
I'll introduce you to the course and lay out the groundwork for everything to come. I'll then bring you step-by-step through your specialized macro calculator and progress tracker and we will also discuss and plan your 'metabolic reset.'
I'll get you prepped and ready for Week 1. We'll revisit your macro calculator for Phase 1, go over your daily tracker, and introduce you to the most effective and efficient strategies and my special tools for meal planning and prepping.
We're going to "debunk" a lot of the info out there surrounding calories, macros, and keto in general as well as go over a concept called "calorie cycling" and teach you the most effective ways to implement this strategy to reach your specifc goals.
We'll dive deep into protein needs, sources, benefits, and discuss optimal intake for supporting fat loss efforts. I'll also introduce you to a strategy called PSMF and how we will be utilizing it throughout this program in a very strategic way. I'll provide tons of sample meals and meal plans to make it easy and stress-free.
We'll chat all about the fasting and how it can be different for women, when it should and should not be implemented, best practices, and so much more!
We'll talk ALL about Metabolic Flexibility: what it is, why it's important, how it can be achieved long-term, and why it's something you want to strive for as a long-term fat burner.
We'll answer the following questions: Should you carb up? Why would you? How do you implement it strategically for your goals? I'll provide several examples, meal ideas, and much more. We'll discuss exactly what a 'refeed day' is and how it can be beneficial. I'll also take you step-by-step through planning your macros for Phase 2.
This week you'll have a chance to catch up on any lessons that you may have missed or want to go back and re-watch.
We'll dive into hormonal imbalances, why they occur, how to regulate and balance different hormones. We'll chat about hunger and satiety hormones, how to best regulate them, and dive into different metabolism hormones as well.
We'll discuss stress and sex hormones and how they are affected by your diet, we'll chat about 'best practices' for eating keto around your cycle, managing PMS symptoms, how to implement seed cycling, and best ways to optimize your hormones for the long-term. I'll also take you step-by-step through planning your macros for Phase 3.
We'll discuss exercise as it relates to fat loss, discuss the #1 thing a lot of women are missing in their exercise routines, chat about NEAT, discuss what role (if any) cardio plays in your exercise routine, and we'll also go over meal timing and best food choices for pre/post workout.
We'll talk about the benefits and drawbacks of supplements and I'll give you my specific recommendations and guidance for implementation and when they are really necessary or not. We'll also chat about exogenous ketones and how they may or may not be beneficial, different types, and sources.
We'll go over the importance of sleep (especially for fat loss) and chat about several ways to ensure you are getting the best sleep possible. We'll dive into stress management tips as well as mindset 'hacks' that you can implement long-term.
We'll chat about reverse dieting, what it is, why it's important, and I'll walk you step-by-step through how you can implement it to make sure you maintain your results long-term. We'll discuss maintenance, intuitive eating, and go over long-term planning for the future.
You'll have access to over 40+ videos of me answering the most common questions I get on a daily basis.
I'll share with you the products, supplements, and other tools I use on a daily basis to optimize my personal lifestyle and how they may benefit yours.
You'll learn the simple, sustainable habits, hacks and traits I've developed to take motivation and finding your 'why' to a new level!
You will have lifetime access to ALL course materials, including updates, Q&A videos, bonus content, and more!