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another special guest Rita and uh the

reason I’m bringing Rita on is because

she’s been going through some stress and

uh with her getting back on her program

and I wanted to use this as an um kind

of a like teaching tool to help people

who get off track get getting back on

track so welcome Rita

thanks

hey Rita can you just give me a

thumbnail sketch um you were doing good

at one time right you were doing great

you’re on the program you’re losing

weight you’re feeling great and then you

kind of went through some stuff right

I did yeah

um tell us a little bit about that well

I tell you it really wasn’t the stuff

that knocked me off track it was me

going back to my emotional eating

thinking that that would comfort me and

I knew it the whole time I knew it every

single first couple bites I was like

this isn’t even good I don’t even like

it

but I did it as a uh just a habit

because that’s what I always did before

was emotional eat

um so yeah that’s how I went off track

and then the stress really I feel like

put on the weight pretty quick

yeah I could only imagine and uh so

there guys if you’re watching this if

you had a similar thing there’s various

reasons why people go to food and why

they eat you know you have people that

are relieving stress you have people who

relieve emotional pain physical pain

they’re either boredom they eat because

they have to eat everything on their

plate because they don’t want to waste

any food they and then you have people

that eat for health and because they’re

hungry and then you got people that eat

for pleasure because it tastes good so

there’s many different motivations

um so specifically you’ve been eating

for to relieve stress right

okay yeah and because I thought I

remembered that it tasted good but it

doesn’t ever actually it’s kind of weird

because even though I’m still eating for

stress

um and I’m trying to get back on keto

I I still don’t think it tastes as good

it’s like after I went keto nothing is

as satisfying as what I thought it was

interesting do you ever eat when you’re

not hungry

oh yeah okay yeah because because now my

body has gotten used to the the carb

intake again and I don’t feel that

satisfying feeling that I did when I was

on keto just that feeling of always

being

perfectly satisfied like when I was on

keto I want that back so bad I have to

get back on it

I know

um and so so tell me what specific foods

that you can’t resist that you have to

eat

I’m I’m

changed since I was on keto because we

can’t really have a specific food

anymore that makes me satisfied that

makes that I can’t resist so that what

foods are you what foods are you eating

that you shouldn’t be eating okay

um probably sweets that’s all that was

always my go-to before keto and I guess

sweets and

um

maybe bread but mostly sweets probably

what kind of sweets

ready sweets so like cakes cake so cake

and frosting

no just cakey kind of so it’s like the

the dough the the kind of the wheat part

of the cake probably it’s it’s like yeah

because I’m looking for that filling

feeling that I had on keto but I

it’s like I get spurts

um another thing that I did that I

really think knocked me off very bad and

I’m working on that specifically right

now is alcohol

okay that right there

was probably the ultimate

um derailleur

um of what I was doing I uh I I tried it

out because I I wasn’t you know I didn’t

do alcohol before

um keto but I tried it because I’m like

well I’m doing good on keto and

everything let me just add this alcohol

to relieve my stress

and that

uh you know you know if you’re gonna if

you’re not working right in the braid

then you then I kind of went to my

emotional eating when I was you know

um under the influence like that you

know you get you get hungry after you go

have a night out or whatever and then

you just come home and and I just eat

crap and I would think the whole time

like back in my brain I’m like this is

not

what I’m supposed to be doing and this

alcohol is just not helping so right now

I’m really working on

um not stress drinking and I’m doing

pretty good at that and I felt like that

was like the first thing I really really

needed to do because

because if I can get back on keto

I don’t want to I don’t want to have an

alcoholic binge and then go and have

some a bad night and then get

re-addicted to it right

um okay so I just want to give you some

tips on that uh because there’s a couple

things that

that will help

um what happens when people are um off

track

um

they get in this old habit type thing

and um these old habits are just kind of

totally connected to the Past right

they’re not connected to present so you

have to do things to keep you in the

present what would that mean well the

first thing is that I would highly

recommend

um and this is just something you have

to do keep it a food log

um and actually document everything and

for the for the only purpose of keeping

you in the present and then so you write

down on the left side all the foods that

you eat through the day or drink

um and then what you do on the right

side right next to it is you’re writing

down uh your motivation

why why are you doing it

um because

that’s going to force you as an exercise

to keep you

conscious

aware

it keeps you looking at what you’re

doing because

if I’m gonna right now punch my hand

through that wall

um

I can punch it but it’s going to hurt

but if I if I’m just very aware of

that’s going to hurt you know it’s like

I’m going to be very conscious

you know I could do it but I already

knew I was doing it consciously and I

heard myself I can actually live with

that versus

people that tend to get in this almost

like Mindless automaticity this

automatic thing that they’re doing and

they’re like it’s below their awareness

it’s kind of weird now then if you add

alcohol then you’re even less conscious

and then you do it more so it’s all

about

bringing you in more into the present

and keep you in the present so and what

does that mean it means being connected

to your environment right connected so

like going for a long walk and actually

observing trees and things versus in

your head you know

right like when you’re walking or what

about people when they’re driving you

look around very few people are in the

present they’re just driving along on

automatic they probably even look at the

road I don’t even know how they get

through and don’t crash right we gotta

like put you

um keep you in the present and I think

keeping a food log every single day and

then writing down everything you eat and

then that’s gonna like force you to just

be more aware so that’s number one right

okay

um number two is going to be

um

we got to make it we have to change some

of the motivation

um to eat while you’re eating

so these other ways of just getting into

trouble

um but we have to change the motivation

the the two good reasons to eat would be

um to eat for health eat fruit nutrients

fulfill hunger but the pleasure thing I

think you can also get pleasure through

through eating healthy I think I think

you should also in your house prepare

a lot of so-called Healthy Junk foods

like like the keto desserts and stuff

and cookies so you just keep it in the

house so at least you have a go-to that

has an alternative form of junk food

right

um now let’s shift to the alcohol

I I just found out like at at some of

the

um health food stores especially we in

our area we have something called moms

and you could probably find this they

sell Kombucha tea with

5.6 alcohol

right now that’s uh that’s like

equivalent to a very strong beer that

you would buy in Canada because I know I

think in America it’s like it might be

three or four percent alcohol

but as a transition off

the crappy alcohol you can actually do

kind of a

kind of a keto alcohol drink and the

reason I’m saying that is that

um I drank some of that about two weeks

ago just to test it out and

wow it’s like no negative reactions like

I felt really relaxed but I didn’t feel

drunk at all but I just it kind of gave

you a stress relief

and even regular Kombucha tea has a very

very small amount of alcohol it just

kind of is going to relax you and it’s a

way to get the same texture and give you

some alternative rather than the actual

alcohol itself that’s going to create

more problems for you

um

so then then the third thing is so

number one get you to be aware write

down everything

as a standard thing every single day for

a period of time okay change your

motivation

you know for health

um and then once you get you start doing

it more it’s going to be easier and

easier the problem with keto is that

it’s it’s really all or nothing because

what gets you in the keto is lowering

your carbs if you do it sort of and you

have a little more carbs then you’re not

really in keto and now you’re gonna once

you get off now you’re off now you’re

gonna roller coaster so it’s like I

think once you get into it for just like

a little bit more time right because now

you’re out okay I got momentum here

um okay so now we have to make it easier

by um

also

um

changing your environment

in other words you have to make it a

point not to hang out at the bar anymore

or wherever you go I don’t know where

you go

um but you don’t want to hang out and

like you don’t want to go to the bakery

and hang out in the afternoons

like change your environment so this

stuff is not in your face

you probably have friends

that are not maybe the best influences

I’m just guessing and like you need to

kind of choose your friends a little bit

more wisely and not hang out with these

people that throw you off as much maybe

you hang out with um some keto friends

I don’t know

I’m just wondering there’s people also

uh that you can

because I tell you like especially in

the worst thing is groups

like you need to be careful not to go to

too many social groups because it gets a

little crazy like everyone’s oh yeah

let’s party let’s go off the program

let’s drink it and it’s really hard to

be the odd man out or the odd person out

to not do it too right I mean especially

family gatherings social

parties oh my gosh holidays is the worst

I’m sure that might not be real to you

but I don’t know I’m kind of dreading

because my very very very favorite aunt

is coming in and we kind of feed off of

each other

so I’m a little I’m I am dreading

um not that she’s coming I love that

she’s coming but what am I gonna how am

I gonna Veer her away from our

particular shots right oh my gosh

so so at the summer we did a keto Summit

and we had a um a dinner a platinum

dinner and we served

these drinks that were no alcohol but

they’re like I think it was like

cranberry they taste like alcohol drinks

without the alcohol what you should do

this is what you should do

be a trendsetter you should serve don’t

even tell her

don’t even tell it’s not alcohol just do

the kombucha shots

um and then also do

um some keto friendly cookies and stuff

and I think she probably will go wow

this is really good alcohol I feel

really great on this this is wonderful I

don’t know you’re gonna have to figure

that out but yeah well I’m gonna have to

figure that out for sure we just take

the bottle and slam it so there’s no

there’s no getting past tricking her but

I I am I’m just gonna have to be upfront

and just say no and so so if I can do

that I know I can get back on keto

because me and her are just ridiculous

together so it’s really good I know

about that I know yeah because it’s

these people really

can throw you off

um because I do know that you know I

have

I have an addictive nature so I find

that when I try to trick myself into

doing something opposite

I don’t think for me that that is really

a good thing

um even with the the keto desserts and

stuff at this very Point okay it’s not a

good thing for me but I have made them I

do make them because my family they

actually like them so and it makes me

happy to give them healthy desserts and

me not have to have bad desserts in the

house

so if I didn’t happen to grab something

that’s what it is so you probably just

need to go all or nothing and just not

even go yeah that’s what I did last time

that’s what I did last time and you know

my mindset last time was

eliminate sugar I knew I had to do that

but in my mind instead of saying you

can’t have sugar I just did your uh you

five to seven cups of dark green leafy

vegetables that’s what I did I did a um

asparagus and broccoli and salads and I

made sure that I had five to seven cups

of that every single day that was my

number one rule so instead of saying I

can’t I was like I have to do this after

that

we’ll figure it out you know but I do

need to eliminate sugar but the feeling

that started coming over my body when I

did that was I didn’t even warn it after

a year I could say no to Cheesecake

which that’s my very very very favorite

like I can’t resist cheesecake uh I

guess you said what can I not resist

that would be one thing that I would

probably not be able to resist but when

I had

all of those vegetables and I did it

um made sure I had my vegetables

basically

and also fact it was um I found out at

that time that whenever I feel like I

need something or I’m hungry again I

found out that um that that really kept

me

um

feeling satisfied but I take a

tablespoon of coconut oil when I was

doing keto and if I felt like I needed a

snack I’d take a tablespoon of coconut

oil and a little bit of peanut butter

with it that was like perfect sugar fat

ratio for me and I was fine like I

didn’t want anything else

um that’s what I did then so now I’m

back I’m

I feel good about my not drinking um I’m

a little nervous about my aunt coming in

but I feel good about how I haven’t gone

to that for stress I’ve kind of replaced

it with food which is not good but now

that I’m over the the alcohol thing but

now I feel like I can I need to get back

on to making sure I get my vegetables at

least something something has to change

right now because I’m good with alcohol

good

I’ll let you know about my aunt right

right

yeah well that’s good yeah so that’s why

um you know we’re just trying to improve

the situation right now make it easier

make it less intense

um

you know and then you build you build

yourself up through basically saying no

like okay no I in in having that

willpower is basically the ability to

say no and resist certain Temptations

right so so if you can do that and keep

strengthening that because it’s like an

exercise but I will say

um there’s always a situation that

throws you off because stress puts you

out of the present it knocks you on the

presence not really good yes I like that

I don’t think you’re saying that because

that is very true that is so true

um I really felt like I need to be

grounded like I need to just

just ground myself at this point it’s

like okay I’m I’m done going to alcohol

all the time but now I’m feeling like

I need to get on a path right now

there’s something kind of missing so I

love that you said that yeah good

yeah so we just make it as simple as

possible from now on you’re creating a

food log you’re writing everything down

that will help you and then also you’re

writing down want you’re like you’re

like looking at why am I eating this

okay

okay write that down and then just by

looking at that

um it’ll help you because it keeps you

from this mindless automatic thing

that’s kind of running you in the

background

um and then what you can do

um today you want to start tomorrow

is you’re going to just basically start

with your keto meal today so your next

meal when you get hungry don’t and

here’s the other thing if you can um

try like heck not like

if you eat when you’re not hungry

that’s going to keep you eating because

you drop the blood sugars down so one

really important piece of information is

to don’t eat unless you’re hungry and

that’s kind of like a discipline of

focusing on not eating which which

eliminates all the reasons for eating

because you’re not eating and it’ll

actually the fasting improves your

cognitive function so your your these

addiction addictive things tend to kind

of chill out a little bit

so and then you go to your uh meal and

then you’re gonna have like your salad

your huge salad moderate protein

and then your fat so those is just focus

on those

keep it simple and then um make sure

your dog’s on keto as well I know

and then um and then go as long as you

can

till that you get hungry don’t even try

to set up a pattern of I’m gonna do this

pattern of intermittent fasting just

wait until you’re hungry and then eat

okay good I’m gonna go longer because

the what happens is when you don’t eat

is that the brain starts to you start

regrowing

certain brain cells which is kind of

cool

so it’ll actually help

um

help everything

because you’ll be more in the present

so

so that is your plan let’s keep it

simple

um do you feel like that can actually

work for you

I absolutely feel like the journaling is

a wonderful start to

getting in touch with what I’m doing why

I’m doing it and staying accountable to

myself yes yeah I think that that can

really help me get back on track good

yeah it’s uh this will be like um the

awareness the new awareness of just

keeping aware of what you’re doing

because it’s like sometimes you’re like

wow

I didn’t realize it was doing the last

month okay

yeah that’s awesome

okay so you got a plan so uh go ahead

and start and uh let’s do an update um

in a little bit and see how you’re doing

because we do want to do a follow-up

with you uh probably a month from now

and I just I want to hear great success

okay

all right no pressure

we’re doing the follow-up in about a

month so

um the next thing is just to go ahead

and start today

all right Dr Berg okay all right thanks

for uh doing this interview

thank you you’re welcome all right