FOOD AS MEDICINE: STABILIZE YOUR HORMONES, IMPROVE YOUR MOODS & LET FAT LOSS BE A SIDE EFFECT!
DR. KELLEE RUTLEY
DISCLAIMER
This is not medical advice and is not intended to be a substitute for medical advice. Please consult your health provider and request permission prior to participating in any weight loss program or plan.
Kellee Rutley, D.C. is not a medical doctor, nor does she practice Chiropractic as of this distribution.
This e-book was created specifically for educational purposes only and should not be disseminated or reproduced for any purpose other than to educate the reader.
DR. KELLEE RUTLEY
• National Board Certified Doctor of Chiropractic (2004)
• Graduate of Palmer College of Chiropractic West (2004)
• International Speaker and Wellness Retreat Creator
• Founder of KR International Group, LLC, an online and virtual health coaching clinic (2014 - Present)
• Founder of Rutley Chiropractic & Weight Loss, with 3 locations in California (2004 - 2016)
• Business Strategist & Holistic Health Professional’s Success Mentor
• A Featured Expert and Speaker on:
• Host & creator of Breakthrough 365, Team Freedom, They Dare Retreats, and:
Let thy food be thy medicine and medicine be thy food HIPPOCRATES
INTRODUCTION
Welcome to Eat Your Way Happy! Did you know… You can increase the happiness neurotransmitters in your gut and the happiness levels in your brain, and lose body fat all at the same time? Who doesn’t want that?!
If a happier and more relaxed mind, and a lighter and leaner body is something you want, keep reading!
Before I show you how, let me introduce myself.
I’m Dr. Kellee Rutley, and I’ve been a Chiropractor for over 20 years. I can hardly even believe that when I say it! I’ve had two successful brick-and-mortar chiropractic practices in California.
Prior to that I was a Personal Fitness Trainer, and I had my own mobile fitness training business in the Silicon Valley. I’ve been an entrepreneur since 1998.
I have been able to help THOUSANDS of people lose thousands of pounds of unwanted, toxic body fat and dramatically improve their happiness levels over the last 2 decades, and I’m excited to show YOU how to do it too.
I teach health coaches and health and wellness practitioners how to help their own clients get outstanding results, PLUS I show them exactly how to build online coaching businesses that add 6 and multiple 6 figures in services only to their businesses. I show them how to get amazing results with their clients FIRST.
Thanks again for joining me for Eat Your Way Happy! I’m looking forward to heading into the kitchen, unboxing some groceries, and teaching you:
�� What everyone should learn in high school: The basic physiology of fat metabolism
�� How did we get here: How our bodies store fat
�� Where are we going: How our bodies release fat
�� What should I take, Doc: The nuts and bolts of supplements - just a few that I feel are important to incorporate daily, so you and your clients can keep it simple and not get overwhelmed.
HOW DO I KNOW IF I’M LOSING BODY FAT OR MUSCLE MASS?
It’s a common question we get asked as practitioners. “How do I know if I’m losing body fat or muscle mass?”
My favorite tool for this is called the Keto Mojo, which is a blood ketone meter. It's a simple finger prick to find out if you are metabolizing fat for energy, and a reading under 1.0 mmol/L on the Keto Mojo is considered “nutritional ketosis”. To be in ketosis for maximum fat loss, a reading of 1.0-2.5 mmol/L is ideal.
Just know that there is variability from person to person, so coaching is important. My client Sue was able to release over 65 pounds of body fat and eliminate fibromyalgia pain, and she did that in nutritional ketosis 0.08 mmol/L and she felt very comfortable there.
Here’s Sue before and after her weight loss journey. At age 80, she felt amazing!
WHAT IF I’M IN KETOSIS FOR MAXIMUM WEIGHT LOSS BUT NOT LOSING WEIGHT?
This is a very common scenario, and again, reminds us that weight loss and fat loss is not a one size fits all recipe and requires coaching with a qualified professional.
If someone is in ketosis and not losing any weight on the scale, or noticing a difference in how their clothes fit, it’s highly likely that they are simply eating too many calories and probably in the form of dietary fat. Think of the “keto” diet. A very high fat diet can wreak havoc on weight loss.
Make sure you (and your clients or patients) are tracking their food so you can adjust the macro balance and the calories accordingly.
We are committed to weight loss being a health optimization tool, so making sure you are in fact, losing body fat PLUS keeping your dietary fat focused on healthy fats and low in saturated animal fats is key.
NAVIGATING THE GROCERY STORE
“What should I eat?” This is probably the question you will be asked the most.
On the next page is a sample shopping list I used to give my clients and patients, rather than verbally tell them what to buy at the store.
No disease that can be treated by diet should be treated with any other means. MAIMONIDES
SHOPPING LIST
Optimizing your physical and mental health should not feel like deprivation or starvation. As a matter of fact, when you’re in ketosis, you might notice that you have more energy, experience improved focus, and your moods may be more stable.
The ketogenic diet is finally now recognized as a valid therapy tool for patients experiencing severe mental health symptoms, and the work of Dr. Chris Palmer in his book Brain Energy, is an excellent resource for both practitioners and the clients they serve.
You’ve heard that you should shop the perimeter of the store, right? Have you noticed how the perimeter of the store has changed? The perimeter of the grocery store used to be where you would find the butcher, the bakery, and produce.
Now when you circle the outside of the grocery store you will also find alcohol and processed foods like the deli and pre-made foods that seem homemade and fresh. You will also find highly processed “health foods” around the perimeter as well.
Remember: processed is processed, and highly processed is highly processed If a food looks nothing like it did in its original s
SUPPLEMENTS
There are so many supplements on the market which makes it confusing to know who you can trust. I recommend supplements recommended by Dr. Sharon Stills. Visit her website to learn more.
GLP-1 weight loss drugs are the hottest topic in health and wellness. They might be an effective TOOL for some people as a tool, and many people are not able to take them at all. Most people, at some point, will want to come off of these drugs without having their cravings and hunger come back and regain all of the weight they lost.
Your gut health is really important because GLP-1 is also made in the gut. So we have to take a step back and figure out which came first. Did the gut health of Americans go downhill first, which created the obesity epidemic? Or did the obesity epidemic ravage our gut health?
What we do know is that leaky gut syndrome has been known about for a really long time, so we’re well aware that we’ve got to heal our gut. Otherwise all of the things you're doing to lose weight, gain muscle mass, and optimize health will be fleeting. If you want sustainability, you’ve got to heal the gut.
The probiotic akkermansia is showing a lot of promise at stimulating and restoring GLP-1 in the gut. Because there are no side effects to using pre- and pro-biotics, many practitioners will be recommending akkermansia.
NERVOUS SYSTEM REGULATION
We know without a shadow of a doubt, that a dysregulated nervous system is at the root of weight gain, inability to lose weight, poor sleep and UNSTABLE and UNPREDICTABLE MOODS.
Getting into the physiology of fat metabolism will take you far in creating a happier disposition and more optimistic personality, and there are several tools I recommend that are unique and fun. Humans like novelty, so finding new ways to regulate your nervous system will provide you with more of a desire to engage with the tool itself. In other words, mix it up!
In addition to breathing techniques and spinal adjustments to regulate a dysregulated nervous system, I like using a Flow Rope to create brain coherence. See Lawrence van Lingen on YouTube for instructional videos on how to use the Flowrope and why.
Solfeggio Frequencies are another method for creating nervous system coherence and stimulating healing at the cellular level. Just search Solfeggio Frequency on Spotify to find the 9 healing frequencies. Put on your headphones and enjoy!
Because you are a friend of Dr. Stills, I did something special for you! Below you will find several pages from my Coaches & Practitioner’s Training Manual. This manual explains exactly HOW to get into the physiology of fat metabolism and how to eat and move for maximum mental health benefits and healthy fat loss.
I have never given this away as a free gift before, but we want you to get as much as possible from this summit! We don’t agree with holding back valuable information that will really serve you, and we don’t participate in the gatekeeping of science and health solutions!
You will see that it is written for the coach & practitioner.
Best of luck to you, and my hope is that you NEVER give up on your own healing. My hope is that you will heal yourself AND facilitate the healing of others with science-backed protocols and strategies, and infuse your own style and personality into the material. After all, the world needs more healed people and more healers.
Stay well,
Dr. Kellee Rutley www.kelleerutley.com
Email: support@kelleerutley.com
COACH’S & PRACTITIONER’S TRAINING MANUAL EXCERPT
DISCLAIMER: This is not medical advice and is not intended to be a substitute for medical advice. Please consult your health provider and request permission prior to participating in any weight loss program or plan. Kellee Rutley, D.C. is not a medical doctor, nor does she practice Chiropractic as of this distribution. This e-book was created specifically for educational purposes only and should not be disseminated or reproduced for any purpose other than to educate the reader.
THE PHYSIOLOGY AND PSYCHOLOGY OF FAT LOSS
Myths and Truths About Women and Fat Loss
Most clients are going to come to you doubtful this program will work for them since nothing else has. So, you’ll need to ask your clients to trust you until they can trust the process and themselves. One way to increase their openness to doing that is to teach them a bit of the physiology of fat storage and fat loss.
This means busting through the myths that women in our culture typically believe around weight loss so they can understand how their bodies actually work. Below are five of the most common myths:
Myth #1: Weight loss just isn’t possible for me.
Truth: Most women have simply been trying weight-loss approaches that conflict with how fat loss actually works.
Myth #2: Fat loss is hard (and keeping weight off is even harder).
Truth: Fat loss is actually easy because it takes less work, not more. It's primarily about what women need to stop doing, not what they need to do more of. The protocols you will use with your clients actually make their lives simpler.
Myth #3: For healthy weight loss, I need to eat less and exercise more.
Truth: The combination of restricting calories while increasing cardio exercise is the path to losing lean muscle mass, which can threaten organs and bone density.
Myth #4: The “Diet Mentality” or, “I can diet for a while to drop the weight, and then go off it.”
Truth: Healthy, lasting weight loss isn’t about a temporary behavior change. It’s about embracing a new lifestyle, which can be simple and easy to adopt and become automatic.
Myth #5: Being concerned about weight is just vanity
Truth: For women, long-term excess body fat produces unwanted hormones and inflammatory substances. This exacerbates conditions like psoriasis and arthritis and is the biggest predictor for type 2 diabetes. Abdominal fat is also one of the five risk factors of metabolic syndrome, also known as syndrome x.
Myth #6: I should lose weight as easily as the man in my life.
Truth: Because women have a lower level of muscle mass and more hormonal obstacles to overcome when it comes to fat storage and fat loss, men typically lose weight faster and more easily than women. If a couple starts the same diet and, in a given amount of time, the man loses twice as much weight as the women, this is not a sign that something is wrong with her metabolism. (However, it generally is a source of frustration!)
Myth #7: It’s normal to keep gaining weight with age, and it gets harder and harder to lose it.
Truth: It’s normal for body fat to redistribute and body shape to change with age. After 35, estrogen levels drop, and body fat becomes more protective. Therefore, the body naturally stores fat more readily. However, weight fluctuations of more than 5-10 pounds are not natural or healthy except during adolescence and pregnancy. It is only because of the kind of food most Americans eat today and the environment we live in that the average woman over 35 gains 5 pounds of body fat per year. It takes a very specific intervention to turn that around. Fortunately, with this approach, weight loss is no harder for older women.
UNDERSTANDING BLOOD SUGAR AND THE HORMONAL RESPONSE
We know without a shadow of a doubt, that a dysregulated nervous system is at the root of weight gain, inability to lose weight, poor sleep and UNSTABLE and UNPREDICTABLE MOODS.
Getting into the physiology of fat metabolism will take you far in creating a happier disposition and more optimistic personality, and there are several tools I recommend that are unique and fun. Humans like novelty, so finding new ways to regulate your nervous system will provide you with more of a desire to engage with the tool itself. In other words, mix it up!
What is insulin and what does it do?
Insulin is a hormone with two primary jobs: Stabilizing blood sugar 1. Fat storage 2.
Insulin is just one of the many hormones involved in fat storage
and fat loss, but it's one of the most important. Insulin allows your cells to absorb glucose from food so your body can use it as energy.
How Insulin Gets Dysfunctional And Leads to Excess Body Fat
Every time you eat, your blood sugar rises, and your insulin level rises as well in order to bring your blood sugar back to a normal level.
These days we're almost always in a well-fed, if not overfed, state. So, our blood sugar level goes up many times throughout the day, and insulin is constantly working to stabilize it. We end up with too much insulin too often circulating in our bloodstream.
Meanwhile, insulin also makes sure that our bodies store the fat from all the calories we’re not using. And since we’re not only overfed but also very sedentary, we have a lot of extra fat to store.
After a long time in this maxed-out state, our cells may lose the ability to use insulin effectively. This is called “insulin resistance” and is a component of type 2 diabetes and metabolic syndrome.
To further complicate the problem, each time our blood sugar level dips, we tend to feel hungry, even if we’re actually well fed. So, we get caught in a dysfunctional process of eating many calories we don’t need for energy that end up going exclusively toward fat storage.
Most of what Americans have been taught about the benefits of eating and snacking frequently is unhealthy and contributes to this problem. So does our addiction to high-carbohydrate, high-sugar, high-fat, and high-salt foods.
What is leptin and what does it do?
Leptin is a hormone created by body fat. Its job is to tell your brain, “I'm not hungry anymore; I'm full.”
How Leptin Gets Dysfunctional And Leads to Excess Body Fat
All our excess body fat creates leptin to signal to our brain, “I'm not hungry anymore.” But we’ve overfed ourselves and overtaxed our system to the point that our brain receptors for leptin are no longer functioning as intended. So, even though we might be obese, our brain keeps telling us we’re hungry. This is called “leptin resistance,” and it’s the reason obese people often feel like no matter how much they eat, they are never satiated, which leads to an endless cycle of overeating.
The Good News About Insulin, Leptin and Fat Loss
The good news about the cycle of insulin resistance, leptin resistance, and fat storage is that it's all fixable using a properly formulated ketogenic protocol. A study in the BMJ Journal even found that it only takes 30 pounds of weight loss to reverse type 2 diabetes.
With the protocol you’ll be using with your patients, they’ll find this entire situation improves quickly and naturally no drugs or medical interventions required.
FOOD GUIDELINES
The following food guidelines are the basic guidelines I use to help clients release fat. I emphasize mindful eating techniques, loving and nurturing your body, and avoiding a “good food/bad food” diet mentality.
EAT YOUR WAY HAPPY FOOD GUIDELINES
SAY YES TO:
Consume protein with every meal: This includes all natural poultry, eggs, fish, shellfish and low sodium bone broth. No red meat. No deli or canned meats.This should equate to 70-90 total grams of protein per day for women. This is the nutritional value of the protein, not the weight of it on a food scale.
Consume green veggies with every meal: Spinach, chard, kale, all types of lettuce, broccoli, cauliflower, asparagus, arugula, and cabbage are great choices for veggies. This will help provide all the fiber, vitamins, and minerals necessary to maximize fat-loss. It will also decrease your cravings in a big way. meats.This should equate to 50 total grams or less of carbohydrate per day.
Consume healthy fats: This includes olive oil, coconut oil, avocado oil, avocados and raw nuts in small quantities.
Drink water: Consume 8-10 8 oz glasses of water per day.
Have 3 meals per day and 1 snack if needed.
Eat as much veggies, protein and healthy fat as you need to feel satiated. This is not a starvation diet!
Supplement: Use sea salt with your meals. It’s an important electrolyte, and so is magnesium. Calm is a great magnesium supplement.
SAY NO TO: Alcohol Artificial Sweeteners
Red Meat
Fruits and Starches (including all grains, breads, pastas, rice, potatoes, carrots and tomatoes)
HOW TO USE THE COLOR-CODED TRACKING SHEET
The following guidelines correspond to the printable tracking sheet on the next page. Print out the tracking sheet to keep track of your progress and your results!
MOMENTUM DAYS (Monday-Friday): Eat by the food guidelines above. The goal Monday-Friday is to get into and stay in ketosis. 50 grams of total carbs per day.
FUN DAY (Saturday): By adding 100 -150 grams of carbohydrate we avoid BOREDOM, restriction and most important: cellular accommodation. Fruit. tomatoes, beans, sweet potatoes, coconut yogurt or coconut ice cream, and steel cut oats or gluten free pancakes! These are just examples of what you might add this one celebration day. Red meat can be added this one day per week as well.
RESET DAY (Sunday): This is a day to intermittent fast with an 8 hour food window and limit food groups to vegetables and protein only. All spices and herbs are included and bone broth to curb appetite and any cravings that might pop up as a result of the increase in carbohydrate on Saturday. Drink plenty of our SPA WATER to flush the excess water retention that might accumulate Saturday.
WEIGH & CELEBRATE DAY (Friday): Only weigh yourself on Fridays!
PHOTO DAY (First Day of the Month): Take a photo on the first of the month because a picture is worth a thousand words AND sometimes you'll see a bigger change in appearance than on the scale because we are targeting body fat.
TRACKING SHEET
FUNCTIONAL MOVEMENT
SAY YES TO:
Daily walks: 20-40 minutes. Keep heart rate at (180 - your age)
AVERAGE heart rate beats per minute.
SAY NO TO:
Running, long endurance walks or bike rides, any other cardio exercises.
SPA WATER RECIPE
Spring water with lemon slices, cucumber slices, mint leaves and sea salt to taste.
WORDS OF ENCOURAGEMENT
My favorite mantras to help you stay on track when going off track becomes tempting:
Remember tomorrow!
Is what I want now more important than what I want most?
Small steps lead to big changes.
I may not be able to do everything, but I can definitely do something.