Credit: Lee Campbell

Keto For Women Show

The Keto For Women Show is designed to help women thrive on a high-fat, low-carb ketogenic diet in a safe and effective approach. The keto diet can be an extremely powerful and healing diet for women, but needs to be approached differently than men in order to get these benefits! Holistic nutritionist and passionate health-seeker, Shawn Mynar of shawnmynar.com, provides you with the tips and tricks you need to feel amazing, have great energy, find your happy weight, and heal your body.

Podcast Episodes


The One Thing You're NOT Doing To Get Healthy -- #110

What exactly is that one thing you’re still NOT doing to get 100% healthy? Let me clue you in as to what that is as I share my story around it.

Visit http://www.shawnmynar.com/ketoforwomen/ for the complete show notes of every podcast episode.

 

Topics Discussed in this Episode:

  • The one thing you’re not doing to get healthy 
  • My story around meditation
  • What is meditation, and why you have to do it
  • The benefits of meditation
  • How you should think about meditation
  • The different forms of meditation

Key Takeaways:

  • The one thing that you are not doing to get healthy is meditating.
  • Intuition is that calm, serene voice in the back of your head that’s going to lead you in the right direction if you can hear it.
  • Meditation is about quieting down your ego so that you can be guided by your intuition.
  • The benefits of meditation:
  • Regular practice of mindfulness meditation reduces cortisol levels in the blood. It also reduces stress-related inflammation.
  • It improves the symptoms of stress-related illnesses like IBS, anxiety, depression, PTSD, and fibromyalgia.
  • The more stressed you are, the better the meditation works.
  • Beyond stress, it improves your self-image and self-awareness.
  • It brings a more positive outlook on life and improves memory, clarity, and attention span.
  • It makes you a kinder and more compassionate person both to yourself and to others.
  • Studies also show that meditation may help fight addictions by increasing self-control and awareness of triggers.
  • It improves your sleep and your mood, and it helps control pain.
  • Meditation is a technique that trains your attention and awareness to achieve a mentally clear and emotionally calm and stable state.

    Find the full shownotes here.

Your Non-Toxic Living Questions Answered! Cleaning, Beauty, and Cooking Products, + Toxic People -- #109

Have you been stressing about toxins? In this episode of the Keto Hot Seat, we talk all about toxins and answer all your questions about toxicity. Find out how you can create non-toxic environments and how to deal with toxic people.

Topics Discussed in this Episode:

  • The most common toxins and chemicals that are found in the products that we use.
  • Which products are the most important to switch first
  • Affordable natural care products
  • The best products for non-toxic cooking and food storage
  • To stress or not to stress about the toxicity of everything
  • The best way to remove mold from your house
  • The use of plastic
  • The natural way to get rid of mosquitoes
  • Good brands for dish and laundry soap
  • How to create non-toxic environments
  • How to deal with toxic culture and toxic people

Key Takeaways:

The most common toxins found in the products we use:

  • Parabens are widely used as preservatives in cosmetics and may disrupt the endocrine system and cause reproductive and developmental disorders.
  • Phthalates damage the male reproductive system and have been linked to an increased risk of breast cancer, early breast development in girls, and reproductive birth defects in both males and females.

  • Fragrance indicates a chemical mixture that may contain phthalates.
  • Triclosan affects thyroid function and the proper functioning of reproductive hormones.
  • Vitamin A compounds (retinyl palmitate, retinyl acetate, and retinol) are not safe for use on skin. Studies show that when these compounds are applied to sun-exposed skin, they can increase skin sensitivity, and sunlight breaks down vitamin A to produce toxic free radicals that can damage DNA.
  • Sodium laureth sulfate (SLS), an additive that allows cleaning products to foam, has been linked to cancer, neurotoxicity, organ toxicity, skin irritation, and endocrine disruption.
  • Synthetic colors are suspected to be human carcinogens, skin irritants, and are linked to ADHD in children.
  • Sunscreen chemicals are endocrine disruptors and are believed to be easily absorbed into the body. They may also cause cellular damage and cancer.

Your skin is the largest, most absorbent organ you have, so you really have to think about what you’re applying on your skin.

Even though something may be non-toxic or natural or good for you, it doesn’t mean your body is going to like it. Especially things with essential oils.

Find the full shownotes here.

Your Menstrual Cycle As A Vital Sign with Lisa Hendrickson-Jack -- #108

Did you know that women have a fifth vital sign? Discover the connection between menstrual cycle health, fertility, and overall health as holistic reproductive health practitioner Lisa Hendrickson-Jack talks about how we should be treating our menstrual cycle as a vital sign of what we should be looking for in our health and educates about the fertility awareness method. 

Topics Discussed in this Episode:

  • The menstrual cycle as a vital sign
  • The different phases of the menstrual cycle
  • What a normal, healthy cycle looks like
  • Busting some of the common myths about the menstrual cycle
  • The fertility awareness method
  • Some of the reasons why the menstrual cycle gets disrupted
  • The ways that stress can impact your cycle
  • The side effects of being on the pill

 

Key Takeaways:

  • When you track and pay attention to your menstrual cycle, it doesn’t take long before you recognize that your cycle is always reflecting your health back to you.
  • Just looking at your period, you can glean a lot of information about your health.
  • Periods are not supposed to be excessively heavy or overly painful.
  • A healthy menstrual cycle can range anywhere from 24 to 35 days. The average is usually about 29 days.
  • Ovulation can happen as early as day 10 and as late as day 23.
  • Women who experience pain during their periods have higher levels of inflammation.
  • Having amenorrhea for an extended period of time increases your lifetime risk of osteoporosis.
  • The birth control pill doesn’t fix or cure anything. What it does is it essentially shuts down your ovarian hormone production and replaces it with a fake chemical cycle.

 

Action Steps:

  • Track and pay attention to your menstrual cycle.

 

IMPORTANT ANNOUNCEMENTS

Enrolment is now open for the Fat Burning Female Project! If you want to join the July class, make sure you don’t miss taking your spot.

Find the full shownotes here.

Why You're Stuck In A Diet Mindset (And How To Get Out) -- #107

Are you one of those women who’s stuck in a diet mindset? In this episode, I go over a list of possible reasons why you haven’t been able to get rid of that diet mindset for years. Find out which one applies to you and take that first step towards freeing yourself of that diet mindset today.

 

Topics Discussed in this Episode:

  • Why I created the Fat Burning Female Project and who should join it
  • The possible reasons why you’re stuck in a diet mindset
  • Disordered eating versus eating disorders
  • Signs that you have disordered eating
  • The stories we have around food
  • Steps to take to get out of that diet mindset

Key Takeaways:

  • Disordered eating is not the same as eating disorders. Signs that you have disordered eating include:
  • Self-worth or self-esteem that is based highly or even exclusively on your body shape and weight
  • A disturbance in the way one experienced their body, i.e. a person who falls in a healthy weight range but continues to feel that they are overweight
  • And excessive or rigid exercise routine
  • Obsessive calorie counting
  • A rigid approach to eating such as only eating certain foods, inflexible mealtimes, refusal to eat in restaurants or outside of one’s own home
  • Eating disorders are diagnosed based on the degree of disordered eating behaviors, so there are certain criteria that need to be met in each type of eating disorder in order to be officially diagnosed.
  • Orthorexia is a condition in which the sufferer systematically avoids specific foods in the belief that they are harmful.
  • The possible reasons why you’re stuck in a diet mindset:
    • You’re scared of gaining weight.
    • You think losing weight is the answer to feeling what you want to feel.
    • You’re trying to fix your life in some way.
    • You may feel like you have to be “healthy”, and you think that being skinny equals being healthy.
    • In your mind, if you don’t feel like you’re working on getting skinnier or getting “healthier”, that means you’re giving up.
    • You want to ignore your life.
    • Diets are a misplaced attempt to feel in control when other things in your life feel out of control.
    • Dieting distracts you from real life.
    • You’re bored in your life, and dieting or obsessing over food gives you something to do.
    • t’s in your head.
    • It’s the only thing that you know.

      Find the full shownotes here.

Your Movement Questions Answered: Intuitive Exercise, Fitness For The Injured, Ill, or Aging + Eating Properly For Your Workouts -- #106

Now that you’ve gotten the keto thing down and you’re getting all of your nutrients in, what else do you need to do? In this installment of the Keto Hot Seat, I answer all your questions related to healthy movement beyond keto.

 

Topics Discussed in this Episode:

  • Tips on how to do strength training without overstressing your body
  • Intuitive exercise
  • When to push on and work out versus when to rest and heal
  • How to tell the difference between needing a break and mental resistance
  • The best foods to eat before and after a workout, and when to eat them
  • How you should work out when you’re perimenopausal
  • Suggestions for working out for older women and those with a history of injuries
  • Strength training on a set schedule versus strength training intuitively
  • How workouts affect autoimmune disease
  • Where to start when you have inflammation and fibromyalgia
  • Working out early in the morning in a fasted state and whether that causes adrenal stress

Key Takeaways:

  • Fitness and healthy movement are different but equally important.
  • Overtraining is a huge reason why people have adrenal burnout.
  • The most stressful thing about strength training is not taking the time to let your muscles relax and recover.
  • Mental resistance is when you’re talking yourself out of doing something that your intuition is telling you to do, and there is always a root cause to it.

    Find the full shownotes here.

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