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In this episode of the Shed Podcast, Brittany sits down with Kristin, a committed Shed member, to share her real-life weight-loss journey using GLP-1 medication with the support of a Shed Health Coach. After struggling with weight gain following marriage and motherhood, Kristin finally found a path forward by addressing stress eating and building healthier eating habits. In just six months, she lost 40 pounds and has exceeded her goal weight. She is now in the maintenance phase. Kristin credits her success to reduced food noise, fewer cravings, and a more mindful approach to eating. She’s embraced moderation, plans ahead, and chooses healthier options more often—all while showing up as a stronger, more energized role model for her kids. What you’ll learn in this episode: • How Kristin lost 40 pounds and reached her goal weight in 6 months • The role GLP-1 medication played in reducing food noise and cravings • How coaching helped her identify stress eating triggers and build healthier habits • Why mindful eating and moderation made a lasting difference • The importance of planning and making intentional food choices • How Kristin models healthy habits for her kids • Real talk on overcoming emotional eating and building a sustainable lifestyle Whether you're in the middle of your own transformation or just getting started, Kristin’s story is full of inspiration, practical advice, and real talk. We can’t wait for you to listen to this episode. Get started on your journey today: tryshed.com

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In this video I'm going to talk about what to eat in Healthy Keto and intermittent fasting: 1. Go as long as you can in the morning without eating. Don't eat unless you are hungry. You need to keep pushing it to the point where your body is fully adapted to fat-burning, and you're no longer in sugar-burning. Adapting to ketosis could take 3 to 5 days or longer. While on the Healthy Keto diet, try doing 2 meals a day with a 4-hour eating window, which will give you a 20-hour fasting period. This can give you major results, except if you're dealing with issues like: • Menopause • A slow thyroid condition • A history of dieting • A slow metabolism If you're struggling with one of the issues above, you may need to start only eating one meal a day on the ketogenic diet to see significant results. But, in some cases, you still may not see results or weight loss. In this case, you may have to have one meal every other day until the system heals. 2. What to eat during meals while doing the Healthy Keto diet and intermittent fasting: Meal option 1: • Eggs (2 to 4) - pasture-raised organic • Cheese - high-quality, organic, grass-fed • Nut butter – almond butter, peanut butter (sugar-free) Fatty fish(Salmon trout pomfret) Important things to remember: • It's okay to consume vitamins any time of the day • It's okay to consume ACV (apple cider vinegar) and lemon • It's okay to consume coffee and tea (only one in the morning—try a bulletproof coffee with MCT oil) • If you have an urge to snack, it means you need more fat and greens • If you have cravings for bread, then you need more B vitamins (electrolytes, B vitamins, and nutritional yeast) • Consume sea salt • Get exercise (the best time to exercise is when you're fasting) • It can take 3 to 5 days or longer to fully keto-adapt (the way to know you are in ketosis is if you don't crave anymore) DISCLAIMER: This video is purely educational and cannot be considered as personal medical advice. The content is my personal opinion and not that of my employer(s). Use this information at your own risk. I will not assume any liability for any direct or indirect losses or damages that may result from the use of the information contained in this video including but not limited to economic loss, injury, illness, or death.

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