My Blog

• Tracee Gluhaich is an Integrative Health Coach and Personal Trainer
• How to trick experts into sharing their knowledge by starting a podcast
• Why you shouldn’t be afraid of weight lifting
• Why it’s never too late to reinvent yourself
• How good nutrition and fitness can help you defy hereditary genes
• The importance of asking yourself what you want
• Learn to treat yourself as kind as you would others

Links Mentioned in the Episode:

• Be Well, Be Keto Podcast with T.C. Hale
• The Keto Diet Cookbook
• High Energy Girl Website
• High Energy Girl on YouTube
• High Energy Girl on Facebook
• No Fricken Weigh! Book
• Fit Notes Android App

Alissa lost 58 lbs, reversed her type 2 diabetes, non-alcholic fatty liver and came off of several other medications for health problems she experienced for years in only a few short months. Listen to this episode to learn exactly what she did to have such amazing progress in a relatively short amount of time.

3 Things She Did Right:

#1 – She skipped past all of the bad advice on the keto message boards and began working with a coach right away. 

#2 – She made the switch to real food right away.

#3 – She took the steps to improve the way her body digested food.

Links mentioned in episode:

• Digestion Course

• Nissa’s YouTube Channel

• Keto/Fasting Decoded Membership

• Chat the Fat Episode 25

• Free Workshop

Alissa is a 43 year old mother of five who lives in Southern California with her husband and children. She works as a Postpartum Doula helping new parents adjust to parenthood by being with them in their home to encourage, support and educate them in regards to how to care for their new baby. 

I began working one-on-one with Alissa over 2 years ago when she first stumbled across keto over 2 years ago. Since then she lost 58 pounds and has reversed several serious health conditions in only a matter of a few months.

• We start the interview talking about Alissa’s life before she found keto.
• She tells us how she began her keto lifestyle and transition from the Standard American Diet.
• Alissa tells us how working to improve digestion helped on her journey to lose almost 60 lbs and reverse some major health issues like Type 2 Diabetes and non-alcoholic fatty liver. 
• She talks about her keto journey for the past 2 years, including big wins & also roadblocks along the way. 

Links mentioned:

• My Big Fat Life Transformation
• Kick Your Fat in the Nuts
• Digestion Course
• Keto Decoded Course
• Chat the Fat: Episode 20 – Keto Flu
• Coffee, Christ and Ketones Group

You finally made the decision to take charge of your health and you’re ready to live a keto lifestyle! You cleared your pantry, shopped for keto friendly foods and you’re ready to whip up some delicious keto meals that will improve your health AND result in weight loss. Finally…a plan where you get to eat AND lose weight. It’s a keto miracle. 

You’re so excited to eat all of these delicious fat-filled meals because keto is the best plan EVER!

Except…your family refuses to take the keto leap with you. Listen in to learn 3 tips to help you follow a keto plan, even if your family refuses.

Tip #1 – Decide on meal basics that everyone can enjoy.

Tip #2 – Even if your family is resistant to live a keto lifestyle, help them out by providing a real food based diet.

Tip #3 – Fat is delicious…use it to your advantage!

Links mentioned in episode:

• Nissa’s YouTube Channel
• Watch this video
• Full Elimination Diet Guide

Jessica Tye is a Certified Nutritional Therapy Practitioner, Wellness Educator, Holistic Health Coach, Podcast Host and a true farm girl.  She is passionate about helping people achieve positive results through nutrition and new wellness practices. She is from Cincinnati, Ohio and has been happily married to her husband Derek since 1996.  They have 5 children and a barnyard full of farm animals ranging from chickens to alpacas. Her desire for increased wellness for her family, and for pretty much everyone she has ever met, led her to the area of nutritional coaching, speaking at wellness events, teaching corporate wellness programs and for school aged sports teams and organizations regarding the importance of nutrition and education that includes teaching about homesteading and helping to teach the next generations where real food comes from and it’s NOT a box on a grocery store shelf!

Links mentioned in the show:

• JessicaTye.com
• ThatKetoBlonde.com

Are the mistakes you’re making while intermittent fasting costing you results?

 Listen to this episode to learn 3 of the biggest mistakes people make when it comes to  intermittent fasting, and the easy tweaks you can make to your fasting routine to get amazing results!

Mistake #1 – You’re a dirty girl

Mistake #2 – You’re restricting calories during your feasting window

Mistake #3 – You’re eating too much junk during your feasting window

Links mentioned in episode:

• Nissa’s YouTube Channel
• Keto/Fasting Decoded Membership
• Chat the Fat Episode 23

I’m solo today to tell you all about my intermittent fasting story – both the things I did right, and where I made mistakes along the way. 

There are a ton of people trying out intermittent fasting these days because it’s such an easy plan to get great results. I personally used an intermittent fasting strategy, in combination with the other strategies we talk about on this podcast, to lose more than 100 pounds, improve diabetic blood sugar levels and to help drastically improve a slew of other health problems. 

However, many who jump into a fasting plan don’t see the results they want because many of them are following all of the mainstream fasting advice out there that’s just plain wrong. 

While adding intermittent fasting to your routine can lead to big results, if you’re making mistakes that seem insignificant, your results can come to a screeching halt! Listen to my fasting story today to learn how I found major success by adding a simple fasting routine to my routine so you can get big results from incorporating fasting to your low-carb, high-fat plan. 

Tips and strategies talked about in today’s episode:

• Intermittent fasting isn’t always about eating less food
• I had to eat more food and exercise less to find permanent weight loss success
• Start with an easy IF plan of 12 hours and add on as you’re ready
• I talk about how I added onto my plan overtime to help form an intermittent fasting lifestyle
• I talk about some tips to make fasting easier
• I also mention some situations of those who should not fast
• I end the episode with all of the fasting Do’s & Don’ts

Links Mentioned:

• YouTube Channel
• Fasting Decoded Course
• My Big Fat Life Transformation

Are you stuck on keto and you can’t figure out why? Even if you previously had ALL of the keto success, but now you can’t get the (freaking) scale to move, watch this video to learn how starting an elimination diet on your keto plan could help!

Learn how to start a basic elimination diet while following keto:

Step #1 – Become a JERFer

Step #2 – Do a clean sweep

Step #3 – Foods to remove

Step #4 – How to add foods back in

Links mentioned in episode:

• Nissa’s YouTube Channel
• CTF22: Food Sensitivity
• Full Elimination Diet Guide

A food sensitivity, also known as a food intolerance, occurs when someone has difficulty digesting a particular food. Once you eat a food your sensitive to, this can result in symptoms like abdominal pain, gas or diarrhea. 

On today’s episode, we’re going to talk about some common food sensitivities for those following a low carb or keto plan, and how continuing to consume these foods could result in a weight loss stall. We’ll also get more into food allergies and why, beyond the occasional fact that you could die, you shouldn’t continue to eat foods that might  be causing you a problem.

• We explain the difference between food sensitivities and food allergies
• We talk about which foods are the biggest offenders when it comes to food sensitivities
• Soy is a bad idea – and you’ll learn why
• Learn how vegetables can stall your progress
• We talk about other foods that could stall your progress due to food sensitivities

Episode Download: Elimination Diet Guide

Links Mentioned:

• Thrive Market
• Kick It Naturally: Fat Loss Plateaus
• Kick It Naturally: Autoimmune Issues
• Kick It Naturally: IBS, Chrohns and Colitis

Listener Question: Do you think that the DNA food sensitivities test help in anyway?

Product Review: Nutiva Coconut Butter

While cheese may seem like the perfect keto food due to its low carb, moderate protein and high fat content, including cheese in your keto diet could be keeping you stuck! In fact, if you aren’t seeing the progress you want on keto, blame cheese!

OK, so there could be a plethora of reasons you might not be getting the results you want on keto, but in today’s video I’m only going to talk about how dairy products, like cheese, could stall your results.

3 Reasons Dairy Could Stall Your Results:

#1 – You could be sensitive to the lactose in dairy products

#2 – You could be sensitive to the proteins in dairy products (not digesting protein well)

#3 – You could be sensitive to the proteins in dairy products (getting too much protein)

Links Mentioned In Episode:

• Chat the Fat – Episode 21
• Nissa’s YouTube Channel