On today's episode, Chad and Eric wanted to offer specific advice to the female masses. So naturally, they relied on their own extensive experience with the hormonal fluctuations of women...Not so much.
Instead, they sought out an expert on all things WOMEN and KETO: Shawn Mynar. She is the host of The Keto for Women Show and is here today to let the guys in on the subtledifferences between men and women when it comes to living a fun and fulfilling life in ketosis.
Shawn's background and her mission to use food as medicine.
From autoimmune diseases to toxic mold: Shawn's pathway to the keto lifestyle.
What caused Shawn to make the switch from paleo to keto?
How is the ketogenic lifestyle different for women?
From hormones to stress, the challenges women face.
The importance of viewing keto as a LIFESTYLE rather than a diet.
Shawn's keto and her love of veggies and chocolate!
Finding your bigger WHY.
What exactly is the dance of the hormones?
Common MISTAKES women make when living in ketosis.
And how you can't undo damage that has been accumulating for a lifetime in a mere 6 or 8 weeks.
This conversation is AWESOME and we are super grateful to Shawn for bringing a fresh perspective to the table. The important part of anyone's journey to optimal fitness (men and women alike) is solving your INDIVIDUAL health puzzle and finding your own set of rules. And having a little help along the way can make all the difference!
If you want to learn more about Shawn Mynar, be sure to visit her website at www.shawnmynar.com
And don't forget to check out the podcast recording of Chad, Eric AND Shawn on YouTube to get the behind the scenes look: https://youtu.be/UTZdbptd7pw
If you have any questions on this episode (or any questions in general) don't hesitate to reach out to us at email@example.com.
And FINALLY, be sure to tune in next week for a FREE Valentines Day Gift!
Shawn: 00:00 I do eat chocolate all the time, eighty percent dark chocolate. It's my thing all the time
Chad: 00:07 because I haven't seen you eat a piece of chocolate since we started
Shawn: 00:11 don't worry. I have some stashed. Don't worry.
Chad: 00:15 They say a Journey begins in a single step or in my case, one less piece of bread.
Chad: 00:24 My name is Chad and I am your test subjects. I have sought out an expert in the field of nutrition and fitness. I hoped would help me feel better. They call him the biohacker, but I call him. I hope you'll join me on a path of leads, you and I to optimal fitness as we live our lives in ketosis. This is the life in Ketosis podcast, biohackers guide to optimal body performance.
Chad: 00:58 Hello everyone. My name is Chad and this is episode 24 of my quest to achieving optimal body performance with the man that can get me there. The biohacker himself. Mr Eric Bischof. Every episode I'll be sharing my actual results, both successes and failures as Eric teaches me how to apply the principles of keto, genetics and functional movement to look and feel fantastic. Just as a reminder, the first five episodes of our podcast, our foundational episodes, that's where you'll get your foundational knowledge on Ketogenics and functional movement. If you haven't listened to those yet, please push pause now. Go back, listen to those episodes and then join us back here and we hope everybody is doing awesome. We hope everybody's in the mood for some good ketogenic information. I am stoked for today's episode because it's a special one. We have a guest. First off, how are you eric?
Eric: 01:48 Good, thank you. How are you, Chad?
Chad: 01:53 This is our first time recording remotely, so eric and I are not in the same room and so, uh, we're, yeah, it's a little bit different. We're getting ready used to that. Um, but we also have a guest with us remote from Colorado, right? Yes. Boulder, Colorado, boulder. We love boulder and it's amazing. You have to take your bike when you go to boulder. Yes, absolutely. That's the, that's the preferred mode of transportation. Yes. One hundred percent. We have shawn. shawn mynar does a lot of really cool stuff and one of the things that she does is she runs a podcast or host a podcast called women remind me. So it's w keynote for women for women for women's show. Yes, exactly. We are so happy to have you.
Shawn: 02:42 I'm so happy to be here. I loved obviously talking about Keto, but even more specifically the women in the population that needs to hear this information.
Chad: 02:51 Yeah. Yeah. So, and we were explaining to you before we hit record, I was explaining to you we, we have a handicap here at life in Ketosis and that is that we do not have a woman's perspective and um, so that's, that's kind of what sparked our conversation. Before we get into that, I'm going to give your, a, uh, a traditional bio for shawn really quick and then we're going to let her kind of explain who she is and background and all of that kind of stuff. So here we go. shawn mynar. As a holistic nutritionist based out of Boulder, Colorado. After years of chronic health issues, shawn was able to regain complete health by chart by changing the food she puts on her plate, the lifestyle choices she makes, and the mindset she brings to daily life. She now has made it her, sorry. She has.
Chad: 03:39 She now has made it her life's mission to help others understand and implement the power of using food as medicine. I love that. Specifically with a high fat, low carb approach. She has an online holistic nutrition practice specializing in women's health, auto immune disease, hormonal imbalances, and gut health. She also teaches a group of. She also teaches a group class, the fat burning female project that takes women through a process of becoming keto adapted with a safe, effective approach. Shawn shares her knowledge and experience with the masses on her podcast, the keto for women's show and her website, Shawn [inaudible], and it's s h a w n m y n a r.com. So that's the formal introduction. Thanks for sending that. Now let's get real. Let's have you just talk to us. Who are you? What are you about? What's kind of your background?
Shawn: 04:34 You mentioned Emma, a holistic nutritionist. I got into this raw through my own health issues, which I think happens to a lot of us in this holistic health world. Something goes awry and we are the type of people that really try to dig deep and try to find out what's actually going on and are not OK with just taking medication after medication after medication. Um, so this came to me, uh, through autoimmune disease. I was diagnosed with my first autoimmune disease, ulcerative colitis in 2008. And for awhile I was fine just taking the pills. Do you want what the doctor told me? Not Thinking anything much of it. I'm now looking back. I realized I was in a really high stress situation and my entire life was kind of stressed out mess. So now that I realized that I could've worked on that, but at the time.
Shawn: 05:23 So anyway, and then it got to a point where, uh, the medication wasn't working. It was just kind of barely masking symptoms, not doing a whole lot and I just didn't want to be on it for the rest of my life. So, uh, I asked, the doctor, doctor said, has nothing to do with, with the food you're putting on your plate. Didn't believe that. Then I went to Dr Google and within one night was able to find all these stories of people that have been successfully reversed or autoimmune disease, put them into remission by eating real food, basically like a Paleo type diet. Um, so next day I cleaned out my cupboards, went paleo, and got a really amazing, um, benefits from it. Just put my autoimmune disease intermission for the most part, still having a little bit of issue, but felt a lot better. I had a lot more energy, all the good stuff.
Shawn: 06:15 And then slowly over the next few years I started to have more health issues. I was still eating Paleo, I was doing everything right. Um, but I kept having these random health issues that would come up, just symptoms that didn't make sense for what I was doing and just feeling really terrible. Uh, and it led to more digging. And at this time I had already gone through the nutritional therapy association. So I was a practitioner at that point. Um, again knew how to do all of this stuff. I was putting everything I had learned everything I'm teaching to my clients into practice, um, myself and it wasn't working, so a lot of digging. I'm just one of those people that I have to get to the bottom of it. Um, took a long time to get there. But I finally realized it was actually from a mold situation, toxic mold situation that I was living in and it was causing me to become really super sick and have all these random health issues.
Shawn: 07:15 So, um, along with a massive protocol for that type of thing. Uh, I also, it made sense to me and my background and what I knew about nutrition and health and all that stuff, that keto was the next step because I was dealing with a massive brain fog, memory loss. Just tons of inflammation chronically throughout my entire body of uncontrollable weight gain. Even while eating a paleo diet, stuff that just didn't make sense. And I knew all of that lead back to keto being a possible answer. Something that I could do to at least get some symptom management symptom control. So I went keto and uh, that was a year and a half ago almost and it completely changed my life. Um, I completely regained my health again. I was on another protocol but still was able to have such symptom improvement that I could actually feel like myself again. And um, I just, again, I'm one of those people that I figured out something works and I want to tell everyone, every single person that comes into contact with me needs to know what's up.
Shawn: 08:21 So, um, so started the podcast, started the class and yeah, I did make a few mistakes along the way because I didn't know that it was different for women or that I should be kind of looking at things on a little different light. And that led me to have kind of this new approach to um, where women are getting the benefits of keto instead of some of the side effects that can come with it if you don't do it right. So that's me. That's where I am. I have one quick question. Yeah. For you, go and Paleo, OK, you may switch, he was working for you, but then you made the switch. The
Eric: 08:56 ketogenic was the attraction of the ketogenic. Was it more the changing of the macro nutrients which would change your micro nutrients? Of course obtaining more fat on your carbs and your insulin of course resistance, or was it the attraction of the Beta hydroxybutyrate molecule? Were you in it that far at that time or were you didn't realize how therapeutic that molecule really has become. So I'm just curious, what was the attraction that made you make that switch? Because there's a lot of people out there suffering autoimmune diseases, severe inflammation, obesity, metabolic syndrome, but most people aren't attracted to it to make the change because they don't really understand that Beta hydroxy butyrate molecule. So if you have your ass. That's what I'm all about. The Beta, right? Totally.
Shawn: 09:45 Yes, and I was because I had done so much research, I was already a nutritionist. I was interested in producing ketones because I wanted that therapeutic healing intervention and I needed that so badly to get back to feeling remotely normal and that's when it wasn't so much about changing the Diet for any sort of.
Shawn: 10:05 I mean, I'm not really a huge macronutrient counter anyways. I just eat a lot of fat, but I was, I was really interested in developing that, the whole system and getting it really dialed in with my body.
Eric: 10:23 Yeah, that's awesome. Because that was two years before I made the switch over to the keto that my, my switch over was just due to more of the ego based and the competitive nature, like for an iron man. And so I started training for that, you know, but then I finally really got really deep into it and gotten the therapeutic and really studied it. So I jumped from vegans straight into keto one day number begin, next meet out. So that was a shock. But a good change. Years Go. I love it.
Chad: 10:59 That's cool. All right, great. Let's, let's jump right in. So one of the things that we wanted to tackle is how and if keto is different for women and I think we can pretty much say yes, absolutely Kido is different for women and that was the main purpose for having you on shawn to give us some of that information, give us that woman's voice, talk about why it is different. Now I'll say this as we've, as Eric and I have talked about this subject and we've researched it because we've wanted to address it a lot of different ways a lot of different times and there is a lot of conflicting information about what it can do, what it does to more hormonally. I'm through menstrual cycle and all of that kind of stuff. So that some people will claim yes, it, it's, it's different. Some people claim no, it's actually just the same. Some people will say it balances hormone, some people will say imbalances hormones. And so I'm not saying we're going to get to the bottom of all of it. Um, but you bring a lot of information to the table that I think could be helpful for women, especially as they're considering it or know starting it and experimenting it and noticing differences in their life and the end and that kind of stuff. So let's start really basic. How is keto different for women than it is for men?
Shawn: 12:21 I mean, it's the one big difference. It's the hormones, right? So that's really this big umbrella topic is we have to think about our hormones when we, as women are making any change to our lives, whether it's diet or starting a new job or going through a divorce or whatever it is. We have hormones that are super sensitive to anything that we do that creates a stressor on our body. And we all live in this world already that is super stressed out and we are already in this chronic state of stress. Just, um, all of us, but, you know, as women and moms and that kind of situation. And then we add on this change to our diet, which while it's such a great thing, um, if we go one day, like you went from Vegan keto, if we go anything remotely close to that, it could even be that you're eating kind of like a real food paleo diet, but you're including carbs even a little bit at every meal.
Shawn: 13:23 And then all of a sudden you go to not ever eating carbs again, that's stressful on your body and your hormones are going to react to that because again, I mean, you can kind of think of it in this very basic way of your body is always in tune with whether it's a good time or not for you to create another human. That's what we as women do, right? That's why we have the cycles that we have. So if there's any chance that it's not a good time, that your body is under stress, there's not enough food, there's not the right quantity, macronutrients of food, anything like that, then your body's going to stop doing that. Your body is going to take that as a sign. It's not a good time. There's some stress, let's back off here and those hormones get out of whack so you can think of it very simply simplistically in that way and it really makes sense.
Chad: 14:11 Yeah, that's a great framework for it when you really think, I mean, when you talk and break down the functionality of our bodies and specifically women's bodies is, that's really the, that's what the system is. Gauging it all, all moments of time. Right. And I also have to say like, I need to put this out there. Men have it so much easier than women when it comes to picking diet or stressors on the body or anything like that. Like we can just decide one day I'm going to change this and just try it out, you know? And we don't really have to think much about how that's going to. I mean, if you want to start getting to Eric's level where you're thinking about performance and you know, muscle reaction and lactate and all that kind of stuff. Obviously you want to consider all of these details, but for the most of us that just want to lose some weight and feel good, uh, we have a pretty Dang easy. I'm very jealous about it and that's not a brag. That's A. I don't know what that is. I just want to make that clear.
Shawn: 15:12 It's different. It's definitely very different and it's something where we as women have to consider that and we also have to like take a step back from the men in our lives and understand that what happens to in their situation if they're also trying to or whatever they're trying is not going to be the same. Like you can't compare yourself whatsoever. It's apples and oranges,
Eric: 15:34 shawn in your practice. As far as what I'm dealing with where there's a lot of hormonal issues. OK, course. I'm going to be thyroid. I'm going to be corozal the adrenal glands. I got fibromyalgia out there. I got hypothyroidism, so I'm always dealing with hormones, but more with women than I am with men. So men, I will have some testosterone issues and I might. Of course I'm leaving out insulin, but inside I'm dealing with everybody on insulin resistance. OK, and I'm sure you are too
Eric: 16:04 on your percentage of w you have clients that are women and men, mainly women, but yeah, so you're dealing with trying to balance all these hormones much more than I am. I have women and I'm bouncing their thyroid. I get their biomarkers done. So as far as you, when you start with somebody, I mean, I, I look at the biomarkers of Syrah and then I get quarters all and then I go from there into the sex steroid hormones. Where do you start out if they're having issues, what's that first gland, you're going to go after as far as you know, I'm sure you're going to do symptoms and check their symptoms out, but what is the most popular, the most sought after, gland? That you have to start with? With biomarkers.
Chad: 16:48 I'm sure that's the first time that question. What gland do you go after? Ask the question has had a very good answer. That's why we have you have the answer.
Shawn: 17:02 So you know, I am a huge adrenal person. I will do, I will always start, yes, I will always start with the adrenals because I have worked with so many women and they are always off, right? And I really think that that's something where, um, a lot of things won't come into full alignment for that person until you address the stressors until you really take a deeper look into what your. Like for me, I'm so passionate about the mindset shift that needs to happen to actually get truly healthy and for women, and this is something that I hope we'll get to talk about coming up. Uh, we can [inaudible], we can do all of our bath time and all this stuff to try to relieve our stress. But if you're still telling yourself negative thoughts and you're still stuck in this diet mentality, you still have to count your calories. You still have to do all this stuff to try to lose weight and you're not happy in your own skin. You're going to be stressed. Like that's a stress stressor in itself. The hardest one to go, it's so hard,
Eric: 18:13 the mental or the environmental stressors, you have to take all that in consideration. So it was a little complex, but it's a little more direct.
Shawn: 18:23 Right? Right, right. And there with the adrenals, there's just so many factors feeding into it that you have to address or you're never going to feel truly. Wow again.
Chad: 18:36 Yeah, that's good to know. One thing that, um, we really try to do on this, on this podcast is, is it's great to talk about all of this stuff, but we also want to make sure that the rubber hits the road. And one thing that I would love to hear from you is, so as you talk about, you know, women thinking about doing the ketogenic diet or living the ketogenic lifestyle, um, where do you usually start them to, I guess lessen the impact of this shock that's going to happen to their body. Something that, that anybody, any women listening can actually take out today and put into practice as they're thinking about starting or have started it and they're feeling that shock to their system. What, how in your coaching or in your practice, how do you usually start with women to kind of lessen that blow
Shawn: 19:24 to the two biggest things? First of all, take some time to transition yourself. Um, I like to do about a month to where you are going from what you're currently doing. Slowly increasing the fat, slowly decreasing the carbs, moderating the protein as you need to moderate the protein, um, but doing that over a period of time just so you're kind of relieving some of that shock. Um, it also has, I've noticed it helps a lot with like this keto flu situation, which everyone goes through. There's really no way around it, but you can really damp in those effects and still get through the day when you take a slower approach as a woman. So I think that that is really important to not just go, OK, it's Monday, I'm starting Keto. Like let's take it a little slower. That also gives you a really good opportunity to see how you feel at different stages because you might be someone in women especially, I think have this.
Shawn: 20:21 I'm like, right, I guess I don't know what I'll call it to add a little bit more carbohydrate here and there, if that makes you feel better, if that gives you the energy that you need about how to sleep better or whatever the case may be, but you can kind of see how you feel as you down a level your carbohydrates and see how it goes. There's a spot where it's kind of your sweet spot, so I think that's really important. And the second one, which is my favorite topic topic to talk about, is don't go into keto thinking it's your next diet. Like we especially as women, I know men do this too, but it's so much more prevalent in women have spent years dieting like doing this, doing that. Try every next fad to see if it's the quick fix weight loss thing that you've been waiting for.
Shawn: 21:07 It doesn't exist. That does not exist and what it does when you think that way, it causes more problems down the road. That's why there's so many of us in this spot where we are right now where we have these damaged metabolisms. We'd been eating 1200 calories a day for how many years and our bodies are shot. So just that in itself is really reducing your calories more than your body wants you to is again, a stressor on the body. You have to nourish your body with good nutrient dense, high quality foods. Um, that's something that [inaudible] really great at, at least in my version of keto. Um, and you have to just really make sure that you're not. And it's so hard because the General keto, if you go to any blog, will be like, oh, I only had 800 calories today because I wasn't hungry.
Shawn: 21:58 But that's because you're in a diet mentality, you know, if you're really looking to actually nourish your body, heal what's you need to be, um, have healed, then it's going to require some food. So get out of that diet mentality and do it for your health and not for the next quick fix because it's not a quick fix. No matter how many people say it is there, it's not. Trust me,
Eric: 22:19 it's just like what we teach. It's a lifestyle change. It is. You have to go in that way. Sure. We want to drop that body composition, get your health better. There's no better way than Ketogenic who really do a good body composition change, get rid of the. But it's got to be a lifestyle change
Chad: 22:39 that's incredibly powerful and I love that perspective. And even me, I mean, you can tell, you can hear it in the podcast. I'm trying to clean up my language. I do default to calling it the ketogenic diet, but it really is a lifestyle. So the time and those who are owning it, um, for the most part that I know of, our bio fitters, friends, people, other people we've had on the podcast is there. They're saying I'm keto for life. It's not a diet. It is my life. And I think that's really interesting. You mentioned one thing that I picked up on when you said my version of keto and everybody has their version of keto. I, I get that. I would love to. I'd love for you to just give us a snapshot of what is Shawn Mynars version of it.
Shawn: 23:24 My version of day, like I said, I naturally just prefer to eat a lot of fat, like it just comes very naturally to me. Um, so of course it's going to be a high fat diet and I think this is one thing that most women don't quite grab is how much fat you're actually eating, especially when you're trying to make transition into ketosis. You know, there's some moderation that can happen once you're fully adapted. But I eat a ton of fat and it, it's just amazing. I eat fatty cuts of meat that really helps with that, but I like to make like my homemade mayo and ranch dressings and things like that to add to it. I'm pretty much dairy-free. Occasionally I'll have some dairy but not often. And it is possible to be a dairy free. keto, it's very highly possible and works really well. So there's a lot of people that don't think it can happen, but it can improved.
Shawn: 24:18 Yes. But um, another big piece of my keto that I really promote it vegetables, like so many veggies. I've never eaten more vegetables in my life, mainly because it is a good vehicle for more fat, like putting butter on your Broccoli is kind of the most amazing thing ever. So, uh, you know, just I really focused on the nutrient density aspect of it and not just eating all the meat and all the cheese and all the cream and eggs and just calling it a day really getting that colorful play every single meal is really important to me. Um, and then as far as carbs go, you know, I have to be perfectly honest. I just kind of eat what I want to, like I am very much in touch with my body and what I guess kind of this intuitive eating aspect to know, hey, I had a hard workout today or I did a little bit more power moves and I normally do or something like that. Or I just want to eat carbs. Then I'll have um, half a sweet potato or some plantations or something like that. Occasionally I do eat chocolate all the time. 80 eight percent dark chocolate. It's my thing.
Chad: 25:23 So like all the time, because I haven't seen you eat a piece of chocolate since we
Shawn: 25:29 don't worry, don't worry. Um, but yes, I do eat quite a bit of chocolate. Um, the, the super dark is my favorite. So yeah, I just think um, like I mentioned, I'm not a big nutrient counter. I think we talked about that and um, I just kind of have developed a way that I know works. I know, keeps me in Ketosis, keeps me happy, things I like to eat and it also keeps me healthy is providing this nutrient density that I need and not skimping on any of the veggies or anything like that.
Eric: 26:03 That's great. Yeah. we do the same. I'm a cruciferous vegetable pusher, big salad. You can have the most endless salad for lunch every day. That's low carb. It's got all the nutrients you need. So we're always trying to spread that out always. And I have those who can handle dairy. I can handle dairy a very good actually, but there are some who, if I do the gene testing venue, know if they got the FTO PPR and the other fed and other snips, then we know we've got to pull them off a little bit of the saturated fat and kind of replace you with mono. So do you do some of the genetic testing or just kind of leave that on how they feel instead
Eric: 26:44 of having to go down that path and get that baseline from him or
Shawn: 26:47 there are some clients that already have that done that will look at. But um, most of the time I am very much just listened to your body. It's gonna you're able to find out all of this stuff whether you tolerate certain things just by doing it or not doing. And I think I, especially with dairy, I think it's definitely a case where a 30 day, maybe six week elimination, um, you could find that out for yourself pretty easily. So I prefer to go that route and it really empowers, I think, the client to understand that about themselves.
Chad: 27:19 How do you approach that? As as a practitioner, I mean I'm assuming there's got to be some, some therapeutic or some mindset things that have to happen because most of us are not in. When I say most of us, I mean most of our world or our country at this point are not in tune with our bodies, right where we're running through the drive, through grabbing food as quickly as we possibly can with no thought as to what is this happening to my, you know, what is this doing to my system? What am I like this go, go, go, go, go world and we don't take time to like tune in to our bodies and what they're asking for, what they're, whether they're what they're at, what our body's asking us, not to take more of a how do you, how do you get to that place? I'm assuming you get clients that aren't until you get them to that place. If you can explain that in a swimming, that's a long. That's a question, but I would love to hear your take on that.
Shawn: 28:17 It's definitely probably the hardest thing I have to try to explain and teach and it's not something that happens overnight or even in a wink week, month, year, like get something that you just have to kind of start getting some some ideas about. And when I started Paleo I had no idea what it meant meant to be intuitive or to like think about what I was eating. I was like, I came from the fitness world, so I was used to the six small meals, 200 calories at each meal. Like I can't even talk about it so bad, but I had no idea and then I slowly gained this knowledge, which I think the biggest thing is first of all, you have to have a why. You have to have a bigger why that's beyond like I want to lose 10 pounds or whatever it is. Like have this thing that you really want to do, whether it's a certain thing, feel a certain way and be able to play with your kids a certain amount of time.
Shawn: 29:11 Something like that had a really good reason for wanting to understand your body and know what to feed it a. So I think that's the first thing. And then the, the easiest thing, like the biggest thing I think people can do right now is ask yourself some questions before you take your plate of food. Um, like the, the one that I love to do is, is this going to make me happy and healthy? Because when you're eating Keto I think we can all agree it's delicious. Like the food is just so good that I get so happy to eat my food, but it could be this giant salad, but I have this avocado and sunflower seeds on it and I have my homemade ranch dressing and it's like this is amazing. So I'm happy and I'm. Because I'm getting this giant plate of veggies and having tons of nutrient density.
Shawn: 30:01 So I think that's a really big question to answer, but you can also just be asked questions like, am I eating this out of emotion versus actually being hungry? I think that's a huge one. Am I actually hungry or am I eating? Because I'm bored, sad, tired, frustrated out with my friends, whatever. So I think those are some really good questions to ask and when you are actually hungry, then open your fridge and what calls to you? What actually sounds good. It could be like 8:00 in the morning, but you have steak leftover from the night before. Maybe you are so used to eating cereal or eggs or whatever, but maybe that sticks. Sounds good. Then eat it. You know, like you just really, you have the power and you will get those lows like intuition type moments where if you want that steak then eat it because you maybe you need more iron. Maybe you know, like there's something where you just, something within that steak is what your body needs. So you will get that if you ask those questions.
Chad: 31:09 Yeah, that's interesting. Eric would be eating liver every day.
Eric: 31:13 Not every day. No, no, no, because that's all I need for the five and a and everything else. You could Coleen Coleen and that's all you need once a week. But I would, I, I love the taste of it, which is kind of I cannot do it. I wish I could. And your house would stink all my life. She hates it when I do fish and liver once a week. She does not like fish and either the smell because I know I teach all my bio fitters. I all, I got a few eating liver so that's, that's pretty good. Yeah, that's pretty good.
Chad: 31:42 You guys both mentioned big salads and I just have to say the running joke at my house right now with my wife and kids is how big my salad bowl is. So I actually take my wife's largest mixing bowl. Oh yeah. And that has become my salad bowl. Yes, definitely do that too because I'm walking around the house with a giant mixed salad and it just eating it. It's awesome. I love it. So let's talk about, let's, let's transition a little bit and talk about hormone balance or imbalance. First off, let's give our listeners kind of a baseline. Um, what is, what is hormonal balance? W W, what is this idea that we're talking about?
Shawn: 32:25 Well, I mean, if you want to get really specific, I would say hormonal balance is when you have a, obviously all of your sex hormones in check, but this was also include things like thyroid and cortisol, things we talked about, but if we're just talking specifically about your sex hormones, I mean every single day of our cycle as a woman, we have a different kind of dance that our hormones do together, specifically progesterone, estrogen and testosterone just kinda hangs out there, but it's still an important part of it, but they do this dance throughout the month and it's very important for that dance to be like on. Um, and if it's not, you will feel it. You will definitely have symptoms of that and a lot of women do, which is why we're here. So, um, you know, things like obviously having abnormal menstrual cycles, missing menstrual cycles, a really bad [inaudible], especially if you have painful cramps and bloating, like, like a water retention kind of thing happening.
Shawn: 33:25 Migraines, um, you know, there's a lot of times where people are women won't ovulate and so this causes infertility type issues. Uh, there's just so much that can happen and one of the biggest things that I see, uh, especially in the ketogenic community because a lot of people come to keto for weight loss and it doesn't happen. Well, you know, for women specifically, it doesn't happen. I know that you, yeah, I know you see it, so, um, but it's when we can look deeper and we look at those cortisol levels and the healthy the adrenals, but also into those sex hormones which they are very connected. The health of your adrenals and how your sex hormones are dancing are very much connected. And if we look at that, then we can see, oh well there's no way this is going to happen because you are imbalanced.
Shawn: 34:13 That dance isn't happening at the appropriate times of the month. Your cortisol is way off. So all of those are the symptom I guess, of all of that is weight gain or inability to lose weight until you get that regulated. So that's one of the reasons why I love Cato as an intervention for balancing hormones if it's done correctly. So talk a little bit about that. What does that mean? So this is the hard part because again, I'm diet mentality, previous fat fear that we're not quite over because we were told 10 years ago that that was bad for us and will cause heart disease and all this stuff and we'll make you fat. So all of that leads to basically women trying to do keto so and then they are going into it wave too fast too, which we talked about, but they are going into it basically just reducing their carbs and keeping everything else the same.
Shawn: 35:10 So you know when they're used to having rice, now they're having cauliflower rice. They are used to having noodles and now they're having Zucchini [inaudible], which is great and I highly recommend all of that but put some fat on it because if you don't, if you just lower your carbs and you go into that state, then all you're doing is lowering your food intake. Which like I talked about huge stressor on the body and you're not actually getting into ketosis. So then you're just low carb, low, super stressful. Instead of high fat, low carb, ketogenic producing ketones. And then it's like, oh, your body's like, whoo, this is great. I have all this energy on my body, I know everything is safe, I'm. I had this homeostasis effect going on, I'm healing all that stuff. And then your hormones can do the same thing. So there's that big huge difference between being it being stressful and it being therapeutic.
Chad: 36:07 Are there, are there circumstances that you've run into with either yourself or clients were however they're doing Keto, whether they're doing it correctly or not actually throws. I mean because you're talking about Keto, I'm balancing those out, right? Or at least balancing everything out else out in the body and allowing, giving the hormones room and space and the energy to balance themselves out. Right. Have you seen the opposite? I mean because the reason I ask is because I've seen things online where people are telling you, no, no, keto for women because of this, because of hormone issues, Yada, Yada, Yada. What? What is that? How can we kind of put that information in its place so that so that women know that it can really help them.
Shawn: 36:55 I have so many case studies of women finally getting their hormones in check by going keto. So many to the point where I'm like, OK, those people that are talking on their blog about how it didn't work, clearly we're doing something very wrong and that's why I have the course that I have because like I said, we're taking that transition slowly so it's not one day this the next aikido. So that's the first thing. The second thing, I'm making sure these women are eating enough food. As I mentioned,
Shawn: 37:30 we already came to it from a diet mentality and so we already were probably eating too little, but then we also. Then we go keto and we hear like, Oh, you never can go like 14 hours without eating and do all these facts and everything, but if you're not ready for that then that could potentially be harmful and I'm not opposed to fasting, but I think it just needs to happen at the right time for each individual person. So I'm making sure they're getting enough food and this nutrient dense ketogenic approach is really super important and making sure they're getting into ketosis. So those are the three things because I mean if you do that like, and it just makes sense if you're thinking about that, all of that sounds pretty darn amazing and pretty darn healthy and really a stress free environment. You're producing ketones, you're eating tons of nutrient dense foods and you're taking it slowly so you're not giving your body and your reason to freak out or like what's happening today kind of situation. Sounds good to me.
Chad: 38:31 So if I'm hearing you clearly from your experience, um, anybody who's doing it quote unquote correctly, right? Because we all have our own style, but there is, there are some foundational things you understand about the ketogenic diet and you can't vary from those or it's not going to have the same effect on your body. So most of those who are out there talking about the possibility of their hormones being thrown out of balance or, or, or maybe even out of balance worse than they already were, are probably doing something that is not correct in the ketogenetic lifestyle. So that's, that's the perfect segway into some of the value that you're bringing to this podcast today. Um, which is, I mean, you've already brought great value so far, but I loved this point that you sent over, which was common mistakes women make in, in living a Keto lifestyle. And I think this will be so valuable for our listeners, um, because if we can identify these mistakes, especially if you're one that is trying keto out and, and seems to be failing or it seems to be putting, taking your body out of that imbalance, your homeland hormones out of that imbalance. I think understanding those mistakes is so key and I think this is awesome. So let's dive in. What are some of the most common mistakes you see women making when living, trying to live ketogenic?
Shawn: 39:56 Well, the first one, like I mentioned, not eating enough fat. So there's, I mean, and I'm not someone who, like I mentioned, does super crazy things with macro-nutrient calculations and percentages and all this stuff, but you just have to eat enough fat. You've got to get to the point where your body understands, OK, my glucose is at this point where it's not enough to have to provide energy throughout the day, but I have these fatty acids that I have access to and can produce ketones, so it has to be at that level for a certain period of time until you are safely in Ketosis. I'm too to let that process happen, to change your metabolic functions. So I think that's really important and it's so hard for people to understand how much fat they need to be eating because it seems so counter intuitive to what we've been told.
Chad: 40:51 How do you approach that with people? If we're not tracking meticulously their macros and maybe they're not getting enough because either they're not listening to their body or their body's not telling them to eat more fat. How do you help your clients or how do you help help people get enough fat? I'm so where they're going to go into ketosis.
Shawn: 41:11 Well, in my actual course, which is how I work with people, um, we do have, like, I created this whole different tracking system that doesn't use numbers or anything like that, but we can still make sure that there's an, like the ratios are right. So I do that for four weeks with my clients. Yeah. So, but it's a block system has nothing to do with. They don't have to calculate anything, which is really nice because I do need to make sure that they're getting that in and I do need to make sure that that's the only way that I can be absolutely sure of all these women are getting into ketosis. But you can also, like I'd given a, I have a podcast that's a really popular episode about how to get in ketosis without counting macros. And I'm really, I just give kind of like this baseline of what a plate of food would look like. So for, if you're having three meals a day, um, you're going to try to have like three to four servings of fat at every single meal.
Shawn: 42:03 Um, so that could be like, you know, a half an avocado, a tablespoon of any sort of oil or fat that you're cooking with anything like that, um, you know, eggs or nuts, two eggs would be one, you know, that kind of thing. So you can also, you can add. So I would recommend if anyone is interested to go find that episode because I lay it all out there because you can also, and I do teach this in my class, you can also just, you figure out what your plate looks like and that's your baseline, you know, that's kind of your standard thing and of course things are going to go in and out and change a little bit, but you do have this picture of what it would look like. So, um, I just, I really, because of that diet mentality situation that most of us are in, I really don't like people to go to my fitness pal or start doing all these percentages and calculating all their food because food is food. It should say food. It's not a number, it's not an equation.
Chad: 43:02 Do your clients journal their food or accountability measurement for you,
Shawn: 43:11 their food? Um, while they're there, basically just using the, the Co, the system that I have in place to kind of tally up what they've eaten throughout the day. I'm in a very basic way and just kind of a guesstimate type situation, but they're also journaling how they feel after those meals on all levels so that again, we know maybe you're someone that needs a little bit more carbohydrate at lunch or a little bit more fat at dinner or whatever. So, um, again, it helps with that intuitive eating thing.
Chad: 43:42 Yeah, it's, it's so cool to see the different approaches. I mean, as I've worked with Eric personally, we're very much eric, I let you speak for yourself, but I'm a numbers guy. Use the word guy. So I'm thinking maybe that's part of the difference here.
Eric: 44:04 That could be me. I like numbers and I think in an, I love all approaches. I think there's not one size fits all. The numbers will teach you where to be, then you're on your own. OK. So, you know, possible carb and the protein. And the fat content of that food, because we, we're all repetitious, we only have five or six foods we all eat from, you know, when you think about it, the sooner or later through numbers, you realize that that's a pretty big, you know, approximate of what is going to keep you in ketosis. See my big fears, I got too many people that will go out of ketosis unknowingly and you know, they, they forget, well I had a little card here, a little more carb here, a little more cut.
Eric: 44:44 Next thing you know, they're like, Hey, I'm not in Ketosis. I'm .2. Right? So as a coach, it's just my perspective is just trying to stay on them until you learn because you know, you, you, you coach this, people expect a miracle in six to eight weeks and in their body for 20, 30 years, glucose dependent, their brain is glucose dependent and they expect six, eight weeks and absolutely it's such a long [inaudible] you'll give it a year minimum, you know, and you've been in a year, year and a half. So it just gets better the longer year in. Absolutely. So I like your approach.
Shawn: 45:24 There's a lot of, it's just, it's all about that, that, uh, these feelings that I says women go through in our heads, you know, like we could, I mean, I'm not speaking for every woman, but I know a lot of us can become very obsessive and um, you know, overthink it. And especially when we want weight loss, weight loss, weight loss, and it's, it becomes a stressor that we don't need to have.
Eric: 45:48 There's one number I hate and it's a scale I have no way. No, no, no, not mentality's gone now. A terrible. So mistake number one, not eating enough.
Chad: 46:03 What else you got for us?
Shawn: 46:05 Also, like I mentioned, not eating enough food overall. So again, getting back to that point where I'm in, this kind of goes into mistake number three too, but we start fasting too early or too soon and then we're, all of a sudden we're getting like 500 calories a day. And again, I don't count calories, I don't promote counting calories, anything like that. But you know, if you're only eating one meal a day, there's no way you could get the right amount of nutrition and in that meal. So I'm because I'm so focused on the nutrient density and because I am so focused on women healing their hormones and their cortisol and their thyroid, I think that, uh, the best and easiest way I've seen time and time again to do that is to nourish your body appropriately, given the amount of energy that it needs for the workouts you're doing, for your job, for what you do at home with the kids, for how active you are.
Shawn: 46:59 Just you need to nourish your body. Um, there may come a time, yes where you are the right spot where you kind of fast and then maybe not every day you're having that same amount of food and you're OK because you have the ketone production and everything's going well there. But to get into Ketosis and to heal your body, eating the food, and it's very, very, very. Let me add one more hard to teach women that because we cannot get past the calories in versus calories out myth cannot get past that. It's custom and it just doesn't make any sense.
Chad: 47:44 Yeah. And so that's. Yeah, I love that I'm in and I will attest, even from my perspective as a man, I see
Chad: 47:53 I could not believe the amount of food that I started eating when I started [inaudible] and now it's normal to me and I get it in two meals a day, intermittent fasting. But I was shocked. I was like, are you serious? I have to eat all of this. My perspective, right? That doesn't come from a perspective of being pressured to diet all the time and do all of this kind of stuff. So I can only imagine that that's gotta be a huge thing to overcome with a lot of women when they start thinking about a ketogenic diet because you're going to eat a lot of food.
Shawn: 48:25 Yeah. And it's going to feel uncomfortable, especially if you, again, are coming from 1200 calories a day or whatever diet you were doing. Sometimes it's even less. Um, and your metabolism is shy, like it's gonna feel weird, you're going to feel uncomfortable but your body will respond, but it just has, you just have to go through that process. It makes such a big difference.
Chad: 48:47 I love it. Shawn, this is awesome. This is concrete stuff for people to take and I really appreciated that. So you got one more for us?
Shawn: 48:56 Oh sure. I sure I could think of one more. OK, yet three. Do I. Oh, I'm sure I do. Did we don't know what we haven't talked about yet on the main thing of something new? Common mistakes. You don't have to force it
Chad: 49:09 if it doesn't, if it doesn't feel right.
Shawn: 49:12 Well we, we've already talked about the um, you know, the, the easing into which a lot of women don't do, which is really important. So we talked about that.
Eric: 49:22 How bout with your women? They all gonna Plateau. They're going to lose the initial way and then they're going to class going to stop and they want to get over that next hurdle. OK. And I have my ways. I go through, you know, with some market testing and that's how I wrote and everything else you know, and their symptoms, but you're experiencing that a lot because you're doing mostly women. So what do you, what's your approach on that when they're just, they lost their 15 pounds and they're stuck at a new spot and how do you get them through that?
Shawn: 49:59 So that's when I really recommend finding out the state of your adrenals. So what your quarters I was doing throughout the day, finding out the state of your sex hormones, your hormones doing throughout the month. Um, I do that all through salivary hormone testing. Um, and I have a, another class that we just do that so, but also could be looking at your gut health. Um, and you know, if you have issues with digestion, uh, you know, that's another huge reason why women don't lose weight right away is I'm, their digestive health is off or they're having food, they're eating foods that they're sensitive to. You know, I think that's another huge thing. So being able to look at those food sensitivities or even just eliminating the dairy or artificial sweeteners or whatever for a period of time. So when we're on admittedly there is a stall, right?
Shawn: 50:48 And so when that happens, and especially if it's so much the case where there still as excess weight on the body that is unhealthy, then it's just your body telling you that there's something else or it could be the thyroid. So I have a lot of people that will do a thyroid check after that, you know,
Eric: 51:05 it's like putting a puzzle together. Everything went really great the first four weeks, six weeks, and then all of a sudden let's put this puzzle together piece. Then let's go down that path and get it figured out. It's just continuing the digging. It's discouraging for women because they do hit that. Then I can keep them pretty steady. They get big drops and then they get more. Yeah. A lot of times they want to eat less and you got to teach them, no, no, no, no garage. No. Back to that old dog.
Shawn: 51:38 I know it's. That's the first. The first thing that they're like, oh, I'm still here, I'm just gonna drop, you know, this and this autumn to eat less fat or you're not going to be in Ketosis. And then all of us is not gonna happen. Yeah, it's, it's a endless, endless battle. It's tough, but that's why we're here.
Eric: 52:01 That's why we do it. Coach,
Chad: 52:05 get some accountability, get somebody who cares enough about you and, and we'll invest in you enough to say no, let's look deeper as I'm hearing you guys talk about this. And um, I wish that that point of Plateau was almost celebrated a little bit because that is your body's invitation to say you've done awesome. Now we need to dig deeper, but there's something more or less cleanse more of this out. Let's get more holistically healthy, you know, all of that kind of stuff. There's a reason your body is doing this and it's not because you're eating too much food, but there's more, there's more elements than food in food and exercise. Right? And there's just so much more to consider, you know, way more than I do, shawn. But I just think I wish that could, I wish we could help people reframe that to celebrate it and say, oh my gosh, I'm there now. My body's begging for something more. That approach I think is a lot more conducive to progress. Uh, you know, then then getting discouraged by it and
Shawn: 53:17 you know, and that's really what leads to lasting health, which I think is so important in it and it not being this thing that you're doing to lose pounds so that you can gain 25 back, you know, this is long term forever. Things that you're going to find out about your body and your health to keep you healthy way into the future event. Exactly. Were really against event. Yes. So we had to change that event to a lifestyle. If it gets them to me or get them to you, that event, that's great.
Chad: 53:51 Do you want to look and feel good for the event or do you want to look and feel good for life? Oh yeah. I love that has been awesome. shawn, you want to leave our listeners with, um, I mean you've given us tons of value. Thank you so much. Is there requires being like one last note, anything that you want to make sure the women that listened to our podcast understand about Ketosis, about you, about just life and approach in general?
Shawn: 54:21 I think the biggest thing that I'm such a fan of right now is just because keto is so big and getting bigger by the day. There's endless information that you can tap into there. You could honestly read blogs for like an entire year and get new information and what it leaves you with is this list a mile long of all these rules. And what I really like to tell women especially is to take a step back from those rules. Find a few people that you trust, that you can get some the information that you need from and leave it all. Leave the rest to just leave it all because you can make up your own set of rules based on what your body wants, needs tells you and what makes you feel good. And, and when you have too many of those rules and is hugely notorious for all this, um, it gets a little bit confusing and then you'd just end up not doing it at all. Right? And then we don't want that. So I say, I'd say just scrap most of it. Keep a few pearls and a few people you trust and go with what your body tells you.
Chad: 55:29 Anything else Eric that you want to leave the conversation with?
Eric: 55:30 No, because then it would just go down another law, exogenous ketones. Real shame, because a lot of that
Chad: 55:41 when, when the feedback comes in, shawn and every, all of our audience loves you. We can talk about maybe having you back
Shawn: 55:41 of course. Happy to!
Chad: 55:51 Thanks so much for biohacking with us today, Eric and Shawn.
Chad: 55:55 This has been awesome and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis, be sure to check out biofitcoaching.com and biofit coaching on facebook. And then shawn, I'm going to give you another right, the very last thing, plug all of your, uh, your avenues for people to work with you, get with you, just kind of talk about the best way for them to get in touch with you if they're interested in some of the things you've talked about.
Shawn: 56:21 Yeah, probably the best way would my website, shawnmynar.com, um, my keto for women's show podcasts. You can find that on itunes or youtube or literally everywhere so you can check that out. And then, um, the course that I was talking about that teaches women about ketosis is called the fat burning female project and you can find that on my website as well as instagram and facebook at shawn mynar health and I am super, super into the instagram stories. So
Chad: 56:52 especially with this stuff, to have that daily reminder. Totally. Spell your, spell your name for everybody. One more time.
Shawn: 57:00 S h a w n m y n a r.
Chad: 57:06 all right, cool. So join us on Facebook biofitcoaching.com. There's a lot of good discussion going on there and if this has helped you in any way, please consider going on Itunes, leaving us a review and a five star rating. We would love that. That helps us reach more people. Um, and also finally, if this has helped you at all, the best compliment you can give us is sharing the podcast with your friends and family who need this information and would benefit from it. So thank you so much again guys. This has been awesome. And until next time, Stay Keto!