Day 1: Keto & Alkaline Diet 5-Day Challenge – What Is Ketosis, Ketones & Keto Diet Benefits

Day 1: Keto & Alkaline Diet 5-Day Challenge – What Is Ketosis, Ketones & Keto Diet Benefits


hello hello everyone I am Lorimer and I’m really excited to bring you this keto and alkaline diet challenge so this is a five day challenge and we are running from today Monday all the way through to Friday will be live training every day this week on the benefits of the keto diet and the alkaline diet so I’m so excited that you’re here I’m so glad that you’ve decided to join us in this challenge we’ve got over 1100 people in this group so if you are watching life and just type live in the comments and if you’re watching on replay then just type replay and also let me know where you’re from because I know in this group we have got people from the UK I’m in the UK we’ve got people from America Australia New Zealand Spain Venezuela Norway where else were US Canada so just let me know in fact let me know the city where you’re from because I’m really interested so I am in the southwest of England yeah by the seaside but it is a bit chilly in today so a bit wrapped up anyway let’s get into what we’re gonna do for these five days hello Jeanette hi there and welcome along to new people joining so this group is all about two things as you can probably guess it’s about number one the ketogenic diet number two the alkaline diet and here’s what people say to me when I say key to an alkaline in the same sentence they go what aren’t these diets the complete opposite aren’t these diets totally what’s the word not compatible with each other and at first blush it might seem like that but when you dig a little bit deeper then you actually see that the weather with a two diets cross so keto and alkaline that is really the creme de la creme when it comes to diet when it comes to getting you the results that you want so I don’t know why you’re here we’ve got people in this group who’ve got all different health goals situations health struggles desires but I can tell you this the ketogenic diet combined with the alkaline diet is gonna get you what you want okay so if you are looking to lose weight and I know that there’s people in this group who are looking to lose 5 pounds and might have even struggled with that for many years you can effortlessly and easily lose 5 pounds with a key to an alkaline diet but on the other end of the spectrum we have people in this group right now who have lost over a hundred pounds with a key to an alkaline diet a ketogenic diet so if you are looking to lose 20 pounds 50 pounds a hundred pounds or even more this is the place to be this is the diet that you want so welcome again to new people joining hello John good to see you so um yes this is day one of our training so a little bit of housekeeping before we start first of all I’m trying to share this in our group so if anyone I don’t know how to do it from my phone and I’m a little bit away from my desktop so there so if you fight if you know how to share this in our keto and alkaline diet support group could you just share this while we’re live-streaming I’ve yet to find out how to do that I’ve been in technology for ten years and I’m this is still foxing so yeah I’d really appreciate that if not I will share this after we finished so we’re on day one so what we’re gonna be talking about today is I’m gonna just give you a little couple minutes rundown on Who I am so you know why you know who’s this woman that’s talking about this stuff why am i qualified to speak on this John thank you he says we’ll give that a try awesome we are gonna talk about exactly what the ketogenic diet is we’re gonna talk about exactly what the alkaline diet is where the crossover of the two meet that’s just so we’re on the same page I know we’ve got people in this group who being on the keto diet we’ve got people in this group who’ve been on the alkaline diet but so where exactly we’re you know we’re really clear we’ve got a unified a definition of what those things are and where the crossover lies so if we start tonight by just you know going on that high-level stuff then we’re gonna be talking about exactly what ketosis is how to get into ketosis how to become a supercharged fat burner in your body and exactly the the kind of ins and outs of how to do that so in terms of macronutrients so you may already know that the the ketogenic diet is a diet very low in carbs but we’re gonna talk about exactly how many carbs net carbs versus you know total carbs and all that kind of stuff so we’re going to the nitty-gritty of exactly how to get into ketosis I’m gonna talk about ketones why ketones are such an amazing source of fuel your body much much better than other fuel sources that your body uses we are gonna talk about blood sugar insulin metabolic flexibility metabolic health diabetes cancer anti-inflammation and this is the diets of anti-inflammation it’s the diet that can really prevent and reverse degenerative disease in a nutshell and that is a big sweeping statement to make but I don’t say that without experience without knowledge without looking at the science behind all of that stuff so we would dive into that as well today okay so before we start we you know get into the actual training just to say that if you are there’s many people in our I’ve got you know like 12 and a half thousand people in this Facebook page who many of you guys have been here been years when I was just teaching alkaline diet so if you’re not yet familiar with the keto diet do sign up for our five day challenge there’s still time so go to Laura Rimmer core nuts Lau RA RI mm are calm forward slash keto challenge and then you can just register your place you’ll then get your free keto foods list your definitive foods list and you’ll get access to this training each day so if you’re not you know you’re not alive if you miss an email or anything you’ll get that sent to your inbox okay so just to let you know we’ll be live live streaming on my page here in Facebook so my alkaline diet page every day this week at 5 p.m. British summer time UK which is noon Eastern Time and 11 a.m. central not sure what time it is in Australia in that but use well time by the ANA you can find out okay so yeah print your foods list and I think that’s it I think that’s it so let’s get into it then so just to let you know who I am so I’m Laura in that for formerly Laura Wilson before I got married it’s actually my two year wedding anniversary today and my lovely husband Chris took me out for a keto meal we have a delicious key to an alkaline diet meal and if I see so we have fresh Chris had havoc and stuff I had fresh soy beans and garlic butter it’s absolutely delicious with a house salad with lots of olive oil and feta cheese and stuff so really really delicious super healthy Anna so you can eat out totally on the key to an alkaline diet challenge it’s another question I get asked a lot so yeah I’m Lorimer I’m a nutritionist of over 10 years I’ve been researching and coaching and writing in the area of natural health and nutrition with a slant on initially the alkaline diet and then latterly a ketogenic diet and I’ve been doing all that stuff researching using myself as a guinea pig coaching other people for over 17 years I have got the experience of being in both standard medicine and natural natural medicine and natural approaches to help them healing because I worked for a few years in our NHS so in the UK I healthcare system nearly chest I worked as medical research manager so I really have seen both sides of the coin I’ve seen doctors consultants nurses researchers in medicine very much promote drugs three pharmaceuticals and all that kind of stuff devoid of any real strategy when it comes to diet and I left there because I was offered a promotion and I left because I thought you know what in the area of healing curing disease natural health you know pushing drugs and surgery is not the way forward I felt so I left there in 2008 and set up my own website so my initial website which you can still see it’s like a proper old school website alkaline diet health tips calm I’m really going to get my team to go and spruce up that site at some point but but that site has got has had over 15,000 people register it register to it and download my free alkaline diet food books and food list and things like that so um so that’s my kind of experience and background in a nutshell so I’m a qualified nutritionist I’ve been coaching lots and lots of people around the world since 2008 and I’d love to help you so you’re in the right place if you are struggling with diet and health if you feel like you’ve tried maybe every day under the Sun and it doesn’t seem to work then you’re in the right place not only am I very experienced in terms of the nitty-gritty of what to eat when to eat it natural approaches to health and healing I’m also very well-versed in the mindset side of things because you know whether you know or not and I’m sure you probably do what you think about how you approach diet and health in terms of your mindset and what you believe is possible for you effects everything okay so exercise is really very very low down in the priority list of getting the health results that you want as is really and I’m going out on a limb by saying this your diet is also relatively low down you need to get your mind set on set fast and then all the rest will follow so what we’re going to be doing over these five days for anyone who’s wondering do I need to go out and start you know a cute today do I need to go completely alkaline today no you don’t know this five days that I’m gonna I’m gonna be training you so today’s Monday we can make it all the way through to Friday this week is all about really getting into the mindset of what a ketogenic diet is what an alkaline diet is how it can benefit you the massive massive beneficial results that you can get from following that and then towards the end of that process then I want you to start thinking about okay how do I start this how do I get on a keto diet how do I incorporate alkaline foods what’s the nitty gritty of you know electrolytes and alkaline minerals and all that kind of stuff that I’m gonna be talking about over the next five days okay so don’t feel like you need to rush out now and start on the keto diet we’re gonna be going through mindset okay now just to say at this juncture as well I at the end of this challenge and it’s no secret I’ll be enrolling for my new well the second round actually of my keto life course which is a 30-day program where you get all the training all the materials or the meal plans the recipes that you need to to succeed with a key to an alkaline diet okay whether that is to lose weight to improve your memory improve your mental clarity your energy levels to reduce inflammation to get rid of joint pain to normalize your blood sugar and reverse diabetes all of that is totally possible now I’m not guaranteeing any of it and this is information it’s not to replace anything your doctor might say so obviously it goes without saying a medical disclaimer is go and speak to your doctor before you make any radical changes with your diet and health this is information and if you are looking to start and embrace a keto and alkaline diet then I’m the gal that can help you okay so just to say that name right welcome della hi delegate to see so let’s start off then what is a ketogenic diet just gonna take it you know really basic for anyone who’s thinking I don’t even know what a keto diet is so a ketogenic diet is where you eat a high proportion of fat a very low proportion of carbohydrates and a pretty moderate proportion of protein okay so you will hear people talk about macro nutrients so macro nutrients are exactly that carbs fat and protein and really when it comes to keto you need to hit those the numbers pretty accurately okay to get into nutritional ketosis so to get into nutritional ketosis you need to be at around roughly and this is the numbers I work on 80% of your calories from fat around about fifteen percent of your calories from protein and five percent so just five percent of your calories everyday from carbohydrates okay so that means that you know that’s vastly vastly different to the diet that most people are most people are eating anywhere from about 50 to 80 90 % of their calories from carbs maybe around 10 to 40% maybe through dietary fat but oftentimes it’s the wrong type of fats it’s supremely unhealthy fat rather the really nutritious fats that we’re talking about on the keto diet and in terms of protein most people are around about 20 percent sometimes more sometimes less okay but in order to get into nutritional ketosis you need to be really restricting those carbs protein and fat are a little bit more malleable a little bit more flexible but in terms of your carbs it needs to be around about 5% so that works out in terms of grams it works out at about 25 grams per day of carbohydrates so okay what does that look like then how many grounds of carbs is that or how you know what does that look like in terms of food well I had today so I had a big bowl of salad leafy greens salad in that side there was about 8 grams of carbs okay so you could have and that’s net cards as well you can have two bowls of salad you could have often I’ll have a big big saucepan steamed or lightly sauteed in butter of something like cabbage like a whole head of cabbage or a whole head of broccoli or some cauliflower that type of stuff so you’re looking at about 15 grams of carbs if you have any one of those things if you then have an apple in an apple I think off top my head there’s about 15 grams 12 to 15 grams of carbs so if you have an apple and a big thing of cabbage and broccoli you’re done for the day that is your carbs okay so as you can imagine that means that we are really really restricting all the other types of things so on a keto diet you can pretty much get rid of potatoes rice pasta so certainly all these grains corn the vast majority of fruits so things like bananas are very high in sugar melons mangos all that kind of stuff which you know for the most part we are throwing out on a keto diet now just to say at this point if you have any questions as we go type them in the comments and I will answer them at the end because I’m just thinking at this point some of you guys might be thinking what on fruits healthy I was coaching a lady this week who said to me Laura I really get this stuff I really appreciate what you’re saying but I just can’t get my head around the fact that fruits is fruit bad for you well if you think about it fruits are really loaded with sugar and whilst the fruit in a banana or an apple or mango is not the same as white refined sugar white refined sugar has absolutely no no nutrients in whatsoever whereas in a fruit you know a piece of fruit you’re getting vitamins for sure you’re getting vitamin C and various other micronutrients maybe some trace elements and things you’re getting the enzymes you’re getting the fiber the pectin so all that stuff is okay that’s fine but you can get it much better in a much more nutritious way much more healthy way from vegetables so you know we always associate like it’s always like one wife fruits and vegetables we need to separate out fruits and vegetables okay so years ago it used to be meat and vegetables whereas now it’s fruits and vegetables so I want you to start this the first thing I want you to do when it comes to your mindset is separate those two things like fruits and vegetables don’t put them in the same sentence vegetables really really healthy you got all the dietary fiber they’re low in carbs for the most part they’ve got trace minerals they’ve got alkaline minerals which we’re gonna be talking about they’ve got the prebiotic fiber all that kind of stuff which feed your gut bacteria the healthy bacteria but they don’t have the sugar okay where’s fruits on the other hand has all the sugar it has fructose fructose it’s one of the most damaging forms of sugar believe it or not it’s bypassed so it doesn’t cause a huge inch in response but it goes straight to your liver and fructose can cause fatty liver disease so non-alcoholic fatty liver disease okay so if you’re looking to lose weight if you’re looking to heal inflammation if you’re looking to have the best house you’ve ever had you really want to reconsider having a lot of fruit in your diet okay it’s not to say you can’t have the occasional piece of fruit but you want to be lowering that for the most part so welcome along to new people good to see you here so just let me know in the comments type in live if you watch and I type in replay if you’re watching after the fact and do share this with friends and families as well okay because this is an important topic the keto and the alkaline diet is the diet which heals people it heals people of degenerative disease it’s the diet of great brain health it’s the diet of rapid and sustained weight loss as I mentioned at the beginning of this live video we have got people in this group who have lost over a hundred pounds on a keto diet okay and the key to succeeding is to include alkaline foods in that so hi Laura good to see you okay so ketones let’s talk about ketones then what is what is ketosis we’ve talked about how to get into ketosis let me just check your time okay we go back 10 minutes longer and then I’ll take questions okay so so when we lower these carbohydrates down to 25 grams or less per day we go into nutritional ketosis what does that mean what that means is that our body then is forced rather than burning carbs because if there’s any amount of carbs in our diet in our bodies the form of glycogen glucose then your body and brain will prefer to use those carbs over fat or anything else protein whereas when you reduce those carbs your body is forced to start burning fats now it can get that fat from two sources obviously you can get it from your own body fat or it can get it from your diet so the key to the keto diet is to incorporate both of that very very rarely do I meet people who saved you know what I don’t want to lose any body fat we all want to lose a bit of body fat okay there’s I’ve worked with probably six people in the last 10 years who are like I don’t want to lose any more way if anything ought to put on weight for the vast majority of us we all want to lose a bit of weight we all want to lean up we all want to gain muscle and lean down in terms of body fat okay so I’m assuming that you’re in that category and if you are then the key to doing that is to up your dietary fat and start burning dietary fat and body fat with a ketogenic diet so the way your body does that is when you restrict your carbs your body takes your own fat from your hips thighs belly or wherever else chubby cheeks if you like me and it turns it into ketones in your liver okay so that’s you know it’s nothing too technical or science it’s just the name for the fuel that your body converts from dietary fat and then use it okay so these are called ketones and we have three different types of ketones in our bodies when we lower our carbs that our body uses okay so the first one beats our hydroxy butyrate that is the most abundant ketone your body will use you’ve got acetoacetate and you’ve got acetone okay so you don’t need to remember those it’s just a nice to know okay those are the three ketones that your body uses when you go into ketosis and if you think about it like this it’s a much much cleaner source of fuel than carbohydrates think of carbohydrates as burning coal on a BBQ when you burn coal on the BBQ what happens you get you know red flames you get smoke you get ya a lot of sparks flying everywhere and yeah a lot of smoke and stuff and quickly it like burn quickly and then it dies down so it sort it’s a bit um it’s been a flash in the pan if you like it you know there’s a lot of noise a lot of smoke and then not much happens after that whereas think of ketones more like say it has like ha so it’s quiet it’s clean there’s not a lot of exhaust there’s no longer you know toxic byproducts which there is when your body burns carbs and what that translates to in your body is lower inflammation so hardly any you know zilch really nil inflammation when you’re burning this fuel so what it means is for your brain you have much more mental clarity you have much more mental energy you have sustained energy so there’s no highs and lows you know there’s no peaks and troughs in terms of your blood sugar your blood sugar is very stable because here’s one of the key key things if you remember one thing from this video today all it to be this and maybe you could share this in the comments for anyone watching on the replay okay so feel free to type this I really appreciate that if you do so your body when you burn ketones when you’re a fat burner it normalizes your blood sugar it doesn’t produce an inch limb response so I’ll say that again when you burn ketones as fuel you do not create an in response your blood sugar is normalized contrast that with when you burn carbs so if you eat a slice of bread if you eat a banana if you eat a bowl of pasta a bowl of rice then what happens is your body says that is a lot of carbohydrates that’s a lot of sugar we need to get that blood sugar again that sugar out of the blood because that’s dangerous that’s inflammatory causing that causes free radicals that’s a danger sign that’s an emergency situation within your body and it will release insulin so the hormone and I know there’s many people in this group who are interested in balancing their hormones normalizing their hormones so insulin is a hormone if you’re producing insulin or a regular basis in response to a high carbohydrate diet that causes inflammation it causes free radicals it’s aging so if you’re looking to you know look and feel younger have more energy mental stability and clarity get rid of depression then you want to really really think about going on a ketogenic diet and burning ketones instead of carbohydrates is your main preferred fuel source okay it’s a quick story I have been on the ketogenic diet for quite a while now and when I first started I used to go kind of I I went keto and then after about three weeks came off of it and then went on it again latterly I’m doing keto most of the time now however this last week and given that it’s my it’s my Oliver Sri today – you – your wedding anniversary with my husband today and we went away for the weekend and I have when I with my family members as well and I thought you know what knowing that I’m starting this five-day key to challenge today and knowing that in a few weeks time I’m taking a group through a four week keto program Mikey – program keto life I thought you know what for this weekend I’m just gonna come out of keto and have some carbs and I know I didn’t think it’d be a huge problem so what I have I had a pint of beer with my husband on Friday night and that was okay to be honest all of the day I was Keita and then the evening I just have one pint of beer fine here’s what happened on Saturday though and this was really really shocking to me so Saturday afternoon we bought some bread I haven’t had bread for months and months and months I had two slices of bread and a sandwich because we were going away went to the beach so I made sandwiches for us both I had that sandwich as my husband was driving us to the beach and within 10 minutes of each an eating that sandwich I had massive brain fog I had a headache I had almost like blurred vision so my eyes I was like I was having to massage my eyes because they were really I’m just foggy and I was like this this fog in front of my eyes um I felt awful I really felt awful and immediately felt tired I had something than that it hit me that quickly that small well relatively small amount of carbohydrate now I would have thought nothing of having two slices of bread three years ago I was living on carbohydrates as a ultra marathon runner that I was in 2014 15 I was eating carbs all day long and thinking nothing of it now when I do that it immediately hits me and I get a negative reaction so that was the first thing I thought boy you know I don’t know if I want to continue on this carbohydrate diet for the rest of the weekend but that evening my husband I went to the pub again and I had another pint of beer ok so just one pint of beer that was it and we walked back to our Caravan in the evening and as I was walking I had this name do you know what I mean when I say this I just had this like massive drop in blood sugar like you say to someone had swept the carpet out from underneath my feet and I just felt like immediately empty and I was in there got back to our caravan was talking with my little nieces and nephews because they were there as well and I was sat talking to my little niece grace and she was looking up to me it’s telling me something she was really excited about it from our weekend away and I was like okay grace okay and I just felt like I was gonna faint I started shaking I started sweating my husband was like you’ve gone really really pale and I just felt this like low blood sugar and I had to go back to our Caravan and eat something and I really really was craving sugar massively craving sugar but I thought you know what knowing what I know about blood sugar insulin the ketogenic diet I had some beef instead okay not be forded I have venison venison I had actually and you might be thinking this sounds gross but I’m stick with me because we’ll be talking about the different things you can eat on a keto diet and alkaline diet the rest this week but I had some venison liver so very high in protein and fat and full of nutrients liver is one of the most nutrient-dense foods on the planet and I immediately felt better after that okay so that showed me after spending months and months on the keto diet and not having any blood sugar ups and downs whatsoever mental energy really high all the time going on that or having some carbs over that weekend really just reminded me what it’s like to be up and down up and down with mental brain fog blood sugar all over the place like spiking in turn in your body and it was so clear to me that actually our bodies aren’t designed to be running on carbohydrates for the most part we are designed to be running on ketones okay so I’m back on ketosis today and I’m glad that I am and I hope you will really really enjoy this week’s worth of training and be inspired if you haven’t already tried the keto diet to try it give it a try see how it can work for you because I think that you will love it okay so just let me know at this point in the comments type in ketone or typing tried keto if you in any way tried the ketogenic diet before so just type and tried keto I’d love to know and if you’ve never tried the key to then key today like for her never tried or not yet tried okay and I yeah I’m really glad to be taking through taking you through this training this week and hopefully inspire you to give it a try because they’re massive benefits so how do I know that we are designed to be following a ketogenic diet well firstly when we first come out of our mother’s womb when we’re fast born did you know that babies are in ketosis babies when they have mother’s milk mother’s milk is high in two things so fats and protein it’s got a little bit of sugar but for the most part that baby is gonna be in ketosis okay and they thrive on it that’s how babies grow and develop and you know their brain develops and yes they do put on weight they do put on childbirth but you know for the most part actually that’s when they start weaning as well so yeah we were in ketosis when we come out of the womb and if you look at now I don’t know about you you know with your spirituality and stuff but I’m a Christian and I take what the Bible says very seriously and for a while for me when I was following a years ago I was on a fully vegan plant-based high carb diet and I just mean looked in the Bible and thought you know what this doesn’t gel with what it says about fasting so the Bible talks about having periods where we fast and when you’re a carb burner when you’re eating you know very carbohydrate-rich foods is it’s almost almost impossible to do any fasting for any length of time for the reason I gave just now about you you know your blood sugar just is all over the place you’re up and down and if you try and restrict what you eat for any length of time you will crash and burn whereas when you go into ketosis when your fat adapted which is what happens when you go into ketosis for a few weeks few months your body becomes very adept at burning its own body fat then you can have periods of time where you are fasting whether that’s a spiritual fast or held fast it doesn’t really matter that you can go these extended periods and you do not feel hungry you have energy you have mental energy you have physical energy you spark what’s called or tava gene which is your body’s cleaning house of itself so it with generates repairs and renews its cells and promotes anti-aging mopping up or free radicals and natural healing okay so we are designed to be going into ketosis for periods of time throughout our life okay so what else I want to cover today I think I think that’s gonna be it for today because we are I don’t you know I don’t want to make these videos over the half hour if possible each day so I’m just gonna open it up to questions now and then I will give you details about the challenge for the rest of the week so John said Dallas hey Laura’s here claw yeah that’s a lovely name flora nice to see you here so as I say do do share this with friends and family if you wanna you know bring a buddy in to do this with you this week and that is great this stuff is important information so you’ll be really doing your friends and family a big service by sharing this as you know it’s absolutely free so you’ve got nothing to lose they have got everything to gain as having you okay so as I said at the beginning if you haven’t yet signed up officially for this challenge if you’re in this Facebook page and one of my facebook groups you just kind of find this challenge you don’t really know what it’s all about you can sign up to get your free keto foods list your definitive foods list and alkaline foods list as well at Laura Rimmer corn nuts Lau RA RI mm er comm fourth slash keto challenge and you’ll be then on the email list and you get your daily emails in your inbox about this challenge okay so actions for today is your challenge action so number one is to print off that foods list and highlight the foods that you really love because many people think when I start telling people about the ketogenic diet and I tell them you know you can eat grains you know you can eat grains you can eat whatever you want but you choose not to eat grains and potatoes and fruits and sugar add cakes and all this stuff people go that is so restrictive I could never do that okay so one of my goals this week is to show you that this diet is not restrictive it is full of abundance it is absolutely follow abundance and it’s my promise to you that whatever you like eating on a normal diet or on any other type of diet you can find a keto adapted version of that okay so I had keto brownies today I make cakes I’ve got a wonderful in my program keto life I’ve got a wonderful recipe for vanilla pound cake I just love that recipe I’ve got keto Blondie’s kids own ice cream keto Pizza keep so Korean keto casserole is like anything you can think of there’s a way to make it ketogenic okay so what I want you to do is go through that foods list highlight the foods that you love because that’s gonna get your mind thinking about instead of restriction and deprivation which is diet absolutely isn’t it’s gonna get you thinking abundance delicious foods tasty foods and it’s just gonna get your mind thinking about what you could have on this diet what your particular preferences are and what you would enjoy eating on a ketogenic diet okay so that’s action number one action number two is host in our group so again if you’re not signed up to the challenge do that at Norway makan forward slash keto challenge you’ll get access then to our Facebook group keto and alkaline challenge to join that group if you’re not already in it if you’re watching from this group fantastic I’ve got eleven hundred members in that group at present I’m posting that group either reply to one of my posts under the day you want challenge or just start your own new post and say what is your goal for being here what is your goal for the next three months okay not for the next year a years too far I hear we can forget about it for the next 11 months and then you know in month twelve go oh yeah what was my health go I should probably look at that so three months is long enough that your mind goes yeah okay I can work with that and it’s not long enough that you put it off forever okay so over the next three months what is your number one health goal post it in there you know put your flag in the sand mark your spot and make a statement because when you put it out there it gives you accountability and it makes it real rather than just some random thing that might be swirling around your head yeah maybe I’d like to lose 10 pounds but I’m not really sure what you know right that dying post in our group and then you can have you can receive support and accountability in our group okay sass number two and number three is share this with somebody okay share this with one person and and you feel free to tag me in it tag or group use the hash tag as well so our hash tags we’re using our keto alkaline ok key to our client and you can also hash tag the days a day one if you want so just to recap on your challenge actions number one print off the foods list highlight the foods you really like on that list number two is post in our group your number one goal health goal weight loss goal fitness goal for the next three months and number three share this with at least one person and tag tag or use the hashtag keto alkaline okay now there are prizes to be had this week so for the person the people that participate most in the challenge and I’ll be getting my team to go in every day and it’s Hal eing up the amount of things you’ve done so if you do all three of those things then yeah I’m gonna be assigning you points for each of those things you do whoever’s got the most points at the end of the week wins the prizes so prizes are you got a copy of this book quick keto I love this but meals in 30 minutes or less okay so a hundred easy prep and cook low carb keto recipes and this full-color we’ve got sardine and turmeric nori wraps we’ve got easy chicken liver pate creamy crab dip cinnamon roll soufflé pancake these meals are delicious okay and then also this is my book so I wrote this published by Hay House in 2015 the alkaline 5 diet so you get keto and alkaline a case if that’s your prize for people participating you know heavily this week so yeah these are up for grabs I’ll send you these in the post so I think that’s it for today yeah we leave it there so thanks so much for watching do share this go and do the actions look out for my email for day two I will send this recording out on replay as well as via email and I will see you same time same place tomorrow so we’re live-streaming every day at 5 p.m. British summer time UK noon Eastern Time 11:00 a.m. Central Time here on my Facebook page okay so not the group in the page because then I can share it can’t share it this in a group okay so thanks for watching I’ll see you tomorrow bye bye

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