Ketogenic Living 101 - Kate Jaramillo

We have to be able to create help our clients create a sustainable lifestyle because the last thing that we want them to do is yo-yo and create metabolic damage. And truthfully, that's where that's where a lot of our clients are. And that's where that's why they come to us. They're at the end of their rope, they've tried everything, and now they're they've got some metabolic damage from years of going up and down like this.

Hey fitness fans, welcome back to the future fitness podcast and interview series. This is your host, Eric Malzone, and this is episode number 70. I get to talk to Kate Terrameo, and she has the website ketogenic living101.com. So ketogenic diet's pretty hot right now, right? 2018, and uh a lot of people um are following it, a lot of people are seeing success with it, a lot of fitness professionals are up in arms. And I wanted to get somebody to talk about it because it's such an interesting topic right now. And what drove me to Kate was that she's the only NASM and AFA certified uh keto coach program out there. So she's doing something right. And I think when you talk to her, you'll see that A, she's one hell of an online entrepreneur, and B, she has a very um aware state about keto and how it should be utilized, and then it's not for everybody, but it's working for a lot of people. So yeah, ketosis, it's a very uh touchy subject in fitness world. So uh before we get into that in the interview and all the questions, because it's an excellent interview, uh, we have an offer for you. So fitnessprofessional online.com, our uh sister company has an offer for chatbots. So if you're looking for more leads or you're wondering what the next thing in lead generation is for your gym or online service or personal training service, whatever it is, chatbot is it. Hands down, hands down. We're getting leads every day for our company, and uh it just works and it's really inexpensive once you get it set up. So normally a service like this to come in and set it up on your Facebook business page, your website, all these things are gonna be well over a thousand, if not two thousand more. But we're gonna do it for the month of July for the first 20 people for only $250. So uh go to fitnessprofessional online.com forward slash chatbot, preserve your code and get your spot and get it implemented right away so you can start getting leads just like us. So again, that's fitnessprofessional online.com forward slash chatbot and get your service. So without further ado, let's get on to Kate. Awesome interview. I think you'll enjoy it quite a bit. Hey everybody, welcome back. Today I have Kate Harameillo. Did I do it? Okay. Is that all right?

Harameo, just let it flow. Let it flow.

I can't roll my R's. So uh anyway, welcome to the show. Um, I'm excited to have this conversation. I've been waiting to talk to somebody about keto for a while that was very selective about who we had on. So uh Kate, welcome.

Oh, thank you so much. It's such an honor to be here with you today.

Yeah, yeah, of course. So let's start with your story. And um, you know, I think let me give a little bit of of of uh you know background on this because um obviously right now at the date of this recording, this is uh April 25th, 2018, uh keto and ketogenic lifestyle, ketogenic diet. Um, if you Google it, you're gonna find a lot of information out there, right? It's a very um, you know, not to say hot, well, yeah, it's just a hot topic. It's it's it's uh it's both trendy, but it's also been around for a while. And I wanted to have somebody what I was interested about is what what you do with ketogenic living 101 is that it's accredited.

Yeah.

Rare, if not the only, right?

The only.

So that that's why I want to bring some validity uh validation to this conversation um so we could have it there. So that being said, um, that's why you're here and I appreciate you coming on. So let's tell your story.

Yeah, totally. So, you know, I'm I'm just like a mom and I hang out with my kids, and I'm someone who's been in the fitness industry for like 10 years. Um, first as a spinning instructor, I still teach spin. It's like my soulmate workout, dark room, loud music, yelling at people, super awesome. Um, and then you know, I just kind of gradually got into other areas of group fitness and some personal training. Um, and and at first it was really just a supplement to my to my income, wasn't my full-time gig. But then after the birth of my first child, and I didn't go back to my to my corporate job, and we moved to Florida. Um, I just kind of took the year off and and then I just started, you know, teaching spin again because that was you know something I could do that, you know, I didn't have to put my kids in daycare, and it was just what I did. Um, and during that time, I had been approached by some direct sales companies that were in the you know the fitness and nutrition space. And I so I started to get involved with that, and it propelled me to you know to to study nutrition further. Because you know, sometimes when you're in um these organizations and they're and they're great and they provide a lot of training and stuff, but they provide training as a little bit more bias, right? Like for their products and services. So I just really felt like to be a better service to my clients and the people that you know were asking me all the time at the gym what I was doing, I should really study nutrition a little bit more. So I went through the Institute of Nutritional Leadership and I mentored under Dr. Josh Axe, who I totally love and I can't say more good things about. And I did some advanced nutritional studies with precision nutrition as well. And during this time is you know, when I was able to be exposed to a lot of nutrition trends and go take a deeper dive into nutrition, but it's when I learned about the ketogenic lifestyle. And it it totally goes against everything that I was ever taught that I was ever exposed to. Because mind you, at this time, I was kind of eating six small meals a day, lower fat, lower calorie, whole food sources, but still kind of in that like low-fat, locale type of mentality, drinking protein shakes and stuff. Um, and so this really challenged everything that I was doing and the lifestyle that I was living. But I was really intrigued because I mean, who wouldn't be? Like, I like bacon. Yeah, butter's cool. So um I was really intrigued and interested to learn a little bit more. And you know, like I had this group of clients that, you know, all women that had totally plateaued in their weight loss, no matter how you know how low they cut calories, how much they exercised, they were just not losing anything. They weren't, they weren't feeling good either. I was not coming at a point of weight loss. I've kind of been blessed with like good genetics. And like I said, I've been in fitness for so long that I work out a lot. So weight loss really wasn't a goal for me, um, but it was for my this group of women. I threw it out there, I was like, listen, I don't know much about this, but I'm willing to do all of the research and coach you guys through like an eight-week program that I'm just gonna kind of create. We're gonna work out, we're gonna eat high fat, low carb, moderate protein. These are the foods we're gonna eat. It is either gonna help you lose significant weight and feel awesome, or you're gonna gain 100 pounds, and then I'll work with you in another way. So um, would you guys be down for that? And they said yes. So, six women, we kind of started off on this journey together, and within eight weeks, like the average amount that these women were losing after being plateaued for like almost a year was like 20 pounds.

20 pounds.

So that was really amazing to me. And for me, like again, like weight loss wasn't really my goal. I I did lose some weight, um, but I just felt amazing, amazing. Like I had this abundant energy, I was killing it through all my classes. Um, I was like nicer to my kids, I think I was like a better mom. Um, and one of the biggest things for me that I was able to accomplish was beating a lifelong sugar addiction. Like I grew up in Hershey, Pennsylvania, like legit had chocolate milk in my bottle. Um, and and like right before I started keto, I downed like a three-pound bag of those mini Cadbury eggs within like a few days. It was out on my counter. I just kept scooping it and eating it. Um so like truly addicted to sugar. And this eating this way helped me kick that. Like it really was finally something that helped me break my cravings. Um, and I've just kind of never gone back. I've been in ketosis now for uh several years, kind of straight. I have dipped out a couple of times, like when we've traveled abroad and I've gotten right back into it. This for me is like a sustainable lifestyle because I feel awesome.

Awesome. That's great. So uh are you are you actually monitoring your ketones and things like that? Are you do you still do that, or can you tell by feel?

I did at first, but I don't do that anymore. And for two reasons. One, because it's really easy for me to monitor how I feel. This has really been a journey of becoming much more intuitive about my body and all of the things that are related to whole body health, from exercise to mindset to nutrition. I know what foods I put in my body that don't feel good, even though they may be like ketogenic, um, they still don't feel good for me. So I don't eat them. Um, and another reason is I I feel like I was getting really caught up in like the number that I was seeing. Um, and I don't want, I don't want to like live and die by numbers. It's also why I don't own a scale. It triggers like a little bit of like disordered eating patterns in me, and I'm not willing to do that. So I just go off of how I feel. If I'm not feeling super great, I just kind of I might go back to like tracking my macros using my fitness pal, but I've done this for so long, I don't really even track either. Um, I only track when I'm not feeling super great or I'm looking a little puffy. Um yeah, no, I just go off about how I feel and what I like to eat.

Yeah. So ketosis and and the evolution thereof, it reminds me of something. Um it reminds me, I'm sure it does for you too, because I think we're we're similar age brackets. I yeah, in 2001, 2002, um right when I graduated college, I started weightlifting. Um, and I met an old friend at the gym, and this guy was ripped, right? Just ripped. And you know, I couldn't figure out, I'm like, dude, we're the same age, we do the same workouts, what's going on? He's like, ah, you know, I do Atkins. And I was like, this back at that time, it wasn't people weren't ready, right? Yeah. Like, no, no, you know, we're still coming off the low-fat praise, and um, it was just you know starting to evolve. And when I heard he was eating bacon and like he was making, you know, that was it bacon, cheese, eggs, steak. And I'm like, what? There's no way you're gonna die of a heart attack.

Yeah.

And then, but he was ripped and he was healthy, and he's like, no, I can show you all my blood tests, like, I get this stuff monitored, it looks great. I just feel like this is now a similar, like, first of all, I here's a question it was what's the difference between keto and Atkins, if if any, or is it just a new way to do the same, you know, process?

That's such a great question. And so when Dr. Atkins wrote The Diet Revolution, he was talking about he was working with patients in this in this set, and he recommends eating low carbohydrate, low carb, um, and basically high fat and moderate protein. But what he was seeing was eat protein and fat to satiety. He assumed that people would just eat more fat because fat is delicious, it adds flavor, and it's very filling. But because, like you said, we were all coming off of this like low-fat, low calorie craze, people kind of took what he said and interpreted it as okay, I'm gonna lower my carbs, I'm gonna also lower my fat, and I'm just gonna eat all the protein. So everybody was doing like steamed chicken and broccoli for breakfast, lunch, and dinner. And and BT Dubs, like Dr. Atkins would probably be rolling in his grave right now if like he saw the crap that was in these Atkins bars and Atkins shakes and all the things that are being like promoted under his name right now, because it's just not what he what he advocated for. So he really did, he didn't call it ketosis, he didn't call it a ketogenic lifestyle, he did talk a little bit about your body entering a ketogenic state from from limiting carbohydrates. Um, but his goal was to have his clients, what he was doing in his practice was he basically had them following a ketogenic diet. But again, because of how we interpreted um what he said, people people now assume that Atkins is, you know, like that, is low carb, low fat, all the protein. He really was talking about about keto. And you know, keto is low carb, high healthy fat, moderate protein. And I really need to throw healthy fat in there because people tag me and stuff all the time on like social media that's like, look at what I ate. And it's like a roll of like Oscar, like big Oscarmeyer bacon, like rolled up in like Hellman's mayonnaise, barf. Like that is not that is not healthy fat. Like mayonnaise is is kind of one of those things where like you know, make it on your own or get you know a good quality avocado oil mayonnaise like from Primal Kitchen or Chosen Foods. Um, because if you turn it over and you look at the ingredients of mayonnaise, it's tons of like really crappy omega-6 oils, like uh canola oil, safflower oil, soybean oil, all of those things that can really block your ability to burn fat and increase inflammation and do all kinds of crazy bad things to you. And bacon is another thing. Like I mentioned it during my story. I love bacon. I am totally a bacon girl, but I buy high-quality bacon. Like Applegate Farms is really great, it's nitrate-free. So that's the kind of bacon that I like. And I'm not eating it every day, I eat it like a few times a week because it's delicious. And but if you're looking at the nutrient values of bacon, there's not a whole lot there. It just tastes really good.

Yeah, yeah, yeah. You know, it's it's interesting too, Kate, because I think if all the information that we have, right, and all the scientific advancements um that the human race has, we still find our own nutrition baffling, right? It's just so confusing. If there's one thing that, you know, when I talk to people, um, especially fitness professionals, about why, you know, what they hear from their clients, and they're all so confused because there's so much information and misinformation they don't know who to turn to, you know. And uh where where do you see keto? You know, we had talked about this. Where do you see keto fitting into the grand scheme of things of major nutrition plans between you know following your macros to where do you see it fitting in?

As fitness professionals, I think that our main job should be educating and empowering our clients to become intuitive about their bodies and to find what works best for them.

Nice.

So it really might be in like the more kind of like if it fits your macros approach, maybe where they're doing intermittent fasting and carb cycling. It could be that they feel really amazing and they're best on a fully plant-based diet. It could be that they feel their best using a ketogenic lifestyle. But we have to be the ones to push them, to to give them the to educate them in the in the best possible way, and then and then help them monitor how they're feeling. Because you look, like we can all lose weight. That's that's the truth. There are healthy ways to lose weight, and there are not healthy ways to lose weight. And you know, there are other things that go on with our bodies that prevent us from getting to like a weight that we may feel like is ideal or looking away that we feel is is ideal for us. There are lots of things that that are up against us, you know, um, and every single person is different. So when I'm working with my clients and I'm looking at like their food intake, I'm looking at their macros, I will comment on like what they've eaten, but every single day, and I'm probably a broken record, but I don't even care. Every single day I ask them, how did they feel? How did this feel for you? How did eating this way feel for you? Did you notice any bloating? Did you notice that you had a headache? How was your energy level? How was your mood? Um, all of these things to encourage and empower them to become intuitive about their bodies. Were you hungry? Were you noticing that you were hungry at certain times? What was going on during those times? You had a really stressful meeting, you had a bad situation with your partner that was making you hungry. Okay, like that's that we know that that was like an emotional response. So, um, and oh my god, helping our clients understand the difference between hunger and thirst is a huge one, too. Huge. But where I see keto fitting in the grand scheme of things is one of the options that might work really well for someone. Like we have to be able to create help our clients create a sustainable lifestyle because the last thing that we want them to do is yo-yo and create metabolic damage. And truthfully, that's where that's where a lot of our clients are, and that's where the that's why they come to us. They're at the end of their rope, they've tried everything, and now they're they've got some metabolic damage from years of going up and down like this. So we just have to be an advocate with them, work side by side with them, and you know, coach them through the different tools and resources that we know about and help them get to a point where they're feeling amazing, they're healthy all over, you know, their hormones are healthy, their blood work is healthy, they feel amazing mentally, physically, emotionally, and boom, there, we figured out what works best for them. So now we'll just be able to coach them on that.

Yeah. It's a good point of view. So um why what do you think? Why do you think this surge of keto is happening right now? Like what is a circumstance that's evolved, that's surrounding it, that's allowed it to become so popular in the past, I don't know, you know, two to three years.

I wish that it was for whole body health and disease prevention, but the God's honest truth is weight loss. People are seeing um, you know, transformation stories all over, that's or all over social media. What are you doing? What are you doing? Keto, because it truly is, you know, one of the fastest ways for people to be able to drop weight. And in when I was studying nutrition, that was that was kind of how keto was like pitched, you know, like when I have somebody that I'm working with that has a significant amount of weight to lose, then I always start amount of a ketogenic diet because keto is the best way to help them lose weight. So this is what is being broadcasted out there. It's weight loss. People want a way to lose weight and eat good food while they're doing it. That's I I honestly believe that that's the surge. So I always say this like, you know, Instagram and all the social media and Pinterest, they're awesome because they're showing all this like delicious food, you know, that that you can eat. So I think that people are first like intrigued by keto because of the food. And they're like, damn, you can eat this and like lose weight.

Like, okay.

So now you sparked my interest. They'll give it a try then because they want to lose weight, because they want, you know, they want to lose weight. And then they'll stay with keto because of how they feel, they're feeling really amazing. My goal is to really work with people who want to achieve whole body health instead of just looking for you know the next thing to help them lose weight, because again, like anybody can lose weight, but once you reach that goal weight, what does that mean for you? Yeah does it mean that you're just gonna go right back to the way that you were eating before because you got to your goal weight, or does it mean that you're gonna stay here because now you're feeling really great and you don't feel deprived of anything, and you're eating really good food, and this has fit your lifestyle?

Yeah. I have uh I do have some experience with with keto. I um was it about a year ago? I had some gut issues and it was uh it was a candida issue. So I was overgrowth in candida. So I met with Dr. Ace, she was um a local uh doctor, she's actually was on the show as well, and we went through options. You know, we did all the testing and uh we identified this was a major issue. Um we didn't know the root cause, you never know the root cause. Yeah, so she gave me options, and I'm a burn in your boats kind of guy. So she's like, well, or we could just go all in and just do key. I'm like, I'm gonna do that. I don't want to do this matic removal. I just wanted let's just get this, let's do this. And uh, you know, and I noticed I did notice some weight loss, but it did help with the issue. Um but uh you know, long story short, is that the extra the issue was built around stress.

It wasn't anything.

As soon as I removed myself from a situation that was stressful, everything got better. So although keto was very helpful for you know, with the the symptoms of the issue, it wasn't root cause, but I think that's another thing people need to realize too, is that you know, this is a way to to help certain symptoms, but getting in with a coach or someone who understands the whole picture of like where this tool fits in, that's really important. And I think that's the value of you know people like you or the coaches that you train.

Um yeah, oh my God, I could not agree more. That stress factor is wild. And the thing is, is that we're all chronically stressed, right? In different ways. Like it's not even like us being like business owners and having to deal with all of the things in our businesses, but you know, there's relationship stress or social media stress. There's we are constantly bombarded with like information and expectations and all of these things. So yeah, like stress is stress is a huge factor. I've actually um just brought on an amazing like naturopathic doctor. To my team, that we're now able to offer some testing for our clients. So we're able to offer like an insulin test where you wear the patch and it's able to monitor you for two weeks. So we like to say, eat how you're eating for these, like for the first week, and then you know, let's move over to you know your ketogenic diet that we're recommending for the following week and let's see how your insulin levels improve. Because we know like 75% of the population right now is insulin resistant. We're walking around like healthy looking, fit, you know, but dealing with insulin resistance. We're like right on the verge. Most of us are. So we're doing that. Um, we're doing like a full, we're offering like a full hormonal panel. Oh my gosh, like that one is another one that is huge because like with stress affecting our endocrine system, tanking our thyroid, you know, we have a lot of like estrogen dominance issues from food, life stress, all of those things. So that's a really big one. Food sensitivities, another huge one that we just kind of like you know, kick under the table. I actually personally follow more of like a paleo keto approach. Like, I don't do dairy because dairy makes me super bloated and weird. So I know that that is a food sensitivity for me, even though I see a lot of people doing keto with like copious amounts of dairy. I would probably like need someone to like sit on my stomach and make me fart for days if I ate something like that, you know?

Yeah.

Um, so we're doing that, and and we're actually even doing some like DNA, um, DNA testing results with 23andMe, and then being able to look at that, um, as well as testing to see like if you've got parasites. That's another crazy one. You know, I'm in Miami and like the water here is weird. Like, there are like boil water notices like semi-frequently. And at one point, this was like before I moved here, thank God, because I probably would have moved out. Um, there was a boil water notice because there was like feces that got into our water system. Like, what? And people were drinking that. So, like, think about like how like parasites and how it's affecting your gut. Candida issues, the same. So, we we I think as fitness professionals, it's so important for us to like know where our clients are starting, you know, and like what issues that they have, so that we can manage their expectations and then create a protocol for fitness and nutrition that's right for them. We know that people with like tanked adrenals, which again a lot of people have. I see people like over-exercising all the time and doing all kinds of stuff, like self-medicating with alcohol to like lower their stress levels, and that's just creating more stress on the adrenal glands. So I oh my god, we as fitness professionals, we just have a lot of responsibility on our plates right now. We do. But when we're able to like work with our clients and hopefully work with like their doctors or functional medicine people that they're seeing, and we can help them, we can help be their advocates too, we are gonna save their lives. It's amazing.

Awesome. Yeah, it's it's true. There is, you know, what falls onto the fitness professionals plate nowadays is is robust. I mean, we're the first line of defense, right in the battle against you know, all the chronic disease that that's out there today. And uh, you know, one of our big the one of our big pillars that we stand on for Doug and I as a business is we want to make sure that fitness professionals are getting the value they deserve for the role that they're playing, if they're playing the role, right? Yeah. And uh so that's a big part of it. So how much of your business is online?

Um 100%. Except for the classes, the group fitness classes that I teach. And I'm gonna be perfectly honest with you, like I don't need to teach group fitness classes like financially and stuff, but like I just really like putting together spin class playlists and like being in the room and like yelling at people to like, come on after, come back. Um so I teach like two group fitness classes a week anymore because it's really on my schedule permits. And I I struggle to even like make that work, but I'm just determined because I really like I really like to teach. Um, but no, like a hundred percent of my business is online, a hundred percent.

Awesome. I love it. So let's talk about that. Let's talk about Kate as the business person. Um how did the online start? How is that transition from you know, I you know, working one-on-one with clients to going online? What did that look like? How much time did it take? What message do you have or to for people who are making that transition now? Um, go for it.

Well, social media has really been my best friend. I know social media gets like blown up all the time, but I wouldn't have had a booming business without it. And I did understand some social media marketing from like being in direct sales, but I always hated sending out those like, hey girl, messages, hey girl, you want a fitness journey? Let me help you. Um, that's never been like comfortable or authentic for me. So, what has really worked well for me is being on social media and really sharing my story in a lot of different ways and being super consistent with it. So I will post, you know, like my own story, I post recipes, I post food pictures because again, like people that are attracted to ketogenic living are definitely looking at the food. That's like one of the big draws. So I was able to grow my business through mostly through Facebook and Instagram. I still do a lot of Facebook Live, which now um, you know, you can save your Facebook Lives and you can upload them into YouTube. People are getting their information in all kinds of ways, and they're spread out through all different kinds of social media platforms. Um so it's super important that we're that we're able to like reach all of those people in some way, you know, and and providing value. That's another really big thing. It we cannot just constantly sell, we've really got to focus on solving, right? Like, so instead of like join my program, join my this, join that, like what problem is this solving for your for your clients? I really love to focus on like what the issue is and how to solve it. In fact, I kind of tend to do that like every month I focus on like one problem to solve, and then I really focus all of my marketing on that. So I'm posting, you know, like pictures of myself, lifestyle pictures, food snaps, um, workout things, testimonials, information, and then I'm doing like a Facebook Live or an Instagram story that's talking about um solving, solving that particular problem. All of them have a call to action to get in touch with me. Um, being able to have a website to direct people to has been really important. Um, developing lead magnets. So like these free guides that we're able to give to people that are filled with great information that is allowing ourselves to again deliver free, valuable information, positioning ourselves as industry experts, and then being able to grow our email list that way. And and speaking of the email list, I definitely you've got to be touching them like once a week at least with value. Um we're all strapped for time, right? Like, um, so repurposing content is really important. So, like I'll whatever I'm going live about, like I'll pick maybe one topic that I'm gonna go live about that week on on my social, and then that live topic becomes a blog. And that blog is on my website. That blog also becomes an email that I blast out to my followers. So being able to like not reinvent the wheel every single time, repurpose content, it gives people the opportunity to see me, hear me, feel me, I guess. Um, on on any way that they're consuming, consuming media. But I want to say too, because we are all so busy, it is really important that we can delegate tasks to people like team members, other people who can who can we can trust, who can handle the work. I mean, like having a strong digital marketing consultant to work with who can help us navigate through like our all of the social media networks out there who can help us design those quality lead magnets, create awesome sales funnels, you know, help us manage that stuff, get it up and running, have a good, you know, CRM. All of these things are super important to the long-term success of our business. I mean, we we want to do this forever, right? We don't want to go back working for somebody else. I mean, like that would be like my worst nightmare.

Yeah.

Going back to working for somebody else. So hiring people to like help me run things is is essential to my sanity and to my success.

Awesome. Yeah, I agree with so many things. And the tools that uh you know immediately come to mind because I was I was just having this conversation with a business coach and client, you know, uh, Rev.com. If you don't know what Rev.com is, uh please go use them and support them because I don't know how they make money, but if they ever go away, I'll be super bummed.

Oh I know, I love them so much. Yeah, that's like if they have like a GoFundMe, I'm just gonna throw my.

Go support Rev.com. Nothing from this, just go support them because I'm super selfish. I don't want them to go away. Um yeah, and then the ability to delegate and even you know look at virtual assistance now. Get a lot of the task work off your plate at a very, very uh favorable price point now. You know, definitely.

And you you've got to be able to free up your time. I mean, think about it. Like I pay my assistants, you know, whatever I pay them. Um, and it's and I pay them well because I respect their work and I respect their time. And whatever I'm giving them, I'm making back like tenfold because they're taking things off of my plate, and it gives me the time to work more one-on-one with my clients and quite frankly to do what I'm really good at, which is sell my services because nobody can sell like I do because nobody knows exactly what I deliver like I do.

Yeah. So what are you what are your service, what are your revenue streams? What have you what have you developed?

Yeah, so it started out with the Ketogenic Living 101 program, which is like a seven-week, I hate to use the word bootcamp, but you know what I mean. It's a seven-week online program where we um we guide our program, we guide our clients in getting into ketosis safely and then working on getting them fat adapted. So this is a completely online program. I um I have my clients start with like a two-week carb cleanse. I provide a suggested meal plan with recipes and like a grocery shopping guide. I always say suggested because I'm not a registered dietitian, so I don't prescribe meal plans to my clients. So what I have and offer them, these are suggested, and we help them adjust depending on like what their taste buds and their availability to buy stuff is. Um so we take them through this two-week carb cleanse, and then from there I set, I custom set their macronutrient goals, and I have them tracking their macros using a free tracking app. You know, my fitness pal, stupid simple keto, carb counter, conometer, whatever they want to use, whatever they're comfortable with. I don't care. But I have them tracking and I have them posting every single day. Every single day. It's accountability, but it also allows me to go in.