Endorphitness's Keto Journey
- Haley Perry
- Feb 18, 2018
- 10 min read
My fellow blogger babe Haley Perry, is a personal trainer based out of Chicago, IL. After dealing with a multitude of health issues through 2017, she decided to test out the ketogenic diet in an effort to heal her body. I have been closely following her experience through Instagram and asked her to summarize her journey thus far to share with all of you!
If you are also a Instagramer, I highly recommend giving her a follow. She shares mobility exercises every Monday, as well as workouts, sporadic recipes, her personal journey and tips and tricks for fitness. Plus, she's really flippin' funny too!
Without further ado, take it away Haley!
My name is Haley Perry, certified personal trainer with a Bachelors degree in Exercise Science and the mastermind behind Endorphitness.
I started my personal fitness journey in 2015. I came from a place of always being “skinny” and only exercising so I could eat whatever I wanted. Over the years I have found that being healthy is far more than that, but it wasn’t easy to understand that. After stages of macro-counting, strict dieting, overtraining, food intolerances, hormone imbalances and gut issues…I have finally found my way. It has taken me months to figure out what works for me and my body, and now I am here to educate you.
My passion is not only helping others get into the best shape of their life, but finding a sustainable balance to do so. Food can be an incredible tool, or a vehicle to disaster. We must eat to fuel our bodies, not eat to taste the immediate satisfaction (although I am a believer of all things in moderation). I want to educate others on what it means to truly be healthy from the inside out, all while formulating a sustainable exercise routine.
Real Food and Sustainable Exercise is what it’s all about.
Where can you find me?
Follow me on Instagram: @_endorphitness
HASHTAG #endorphitness
Facebook: www.facebook.com/endorphitnessblog
Check out my website: www.endorphitness.com
LINK FOR EBOOK :
http://endorphitness.com/keto- guide/
My Journey with the Ketogenic Diet
It has been a rollercoaster, but, what part of life isn’t?
My name is Haley and I am the Creator and CEO of Endorphitness.
I started my keto journey in November 2017 (yes, not that long ago) for a couple of reasons, but I will share that more with you after I explain what exactly the Ketogenic Diet is.
The Keto Diet is a high fat, low carb diet designed to force the body into a fat burning state rather than a sugar, or glycogen, burning state. This fat burning state is called ketosis. When following the keto diet, we are trying to force our body into this state (which is a natural body process that keeps us alive in a state of starvation) so that we automatically use stored fat as energy rather than glucose.
When calories are low, our liver uses fat to produce ketones for energy. The keto diet is meant to force our body into this starvation mode, not by restricting calories, but by restricting carbohydrates. So therefore we get into a state of ketosis by restricting carbs. The tricky part is getting the body into ketosis, and staying there. In a diet high in fat, your body will use ketones for energy. In a diet that is high in carbohydrates, your body will use glucose to produce glycogen for energy. There is no right or wrong way to create/use energy in the body, everyone is going to be different.
It is not that simple though. The keto diet uses extreme measures for success. This means carbohydrates being incredibly low, fat being incredibly high and protein being moderate. This is to ensure you are in a state of ketosis (0.5-3.0mM ketones) so you can reap all the benefits. But, did I mention all the benefits there are of keto?!
Benefits of ketosis include:
Balancing insulin levels
Weight loss
Enhanced performance (in some, not all)
Reverse effects of serious illness’
Decrease inflammation
Increase gut health
Increased brain function
Stabilizing mood
It is pretty amazing to me that just changing the way you eat can alter your life in so many ways. I have a full blog post here so you can read more in-depth about the keto diet.
I started the keto diet for several reasons, and after much research. I am a health professional, so I preach sustainable living/habits everyday. So for me to get on a strict regime was hard, but I knew it could be the answer for me.
I had been struggling with hormone imbalances and gut issues after several months of restricting. I had spotty bleeding (even on birth control), my anxiety was through the roof and I was a stranger in my own body. I went to see a Naturopathic doctor and had my hormone levels tested.
These showed a whole slew of problems, not to mention an added gut panel that also showed a much of red flags.
This was the beginning of what would be a long road of healing. I started taking natural supplements, stopped taking birth control and started to think more about how I could help my gut.
And then I landed on the ketogenic diet. Research showed amazing benefits with high fat diets for those with gut disruptions. I also researched a lot about hormone levels/anxiety and high fat diets, and from what I read that could also benefit from a high fat diet.
So, I started Keto. I dove right in and started keeping a journal everyday. This is what the first week looked like for me.
Starting Numbers:
Macros: 1,600 calories: 100g protein, 20g carbs, 124g fats
Weight: 131lbs
Day 1 (11/27/17) (supplements: magnesium, eaze, immune, natur-throid, adrenal forte, bacopa, glutamine)
Finding it insanely weird to just add oil and fats to the tops of my meals because i am not sure how else to get these numbers in. Not a huge fan of fat, but meals tasted surprisingly good. Feeling like i need to lick my plate to make sure i get all the oils, hahaha. Had to force myself to eat lunch 5 hours after breakfast as I wasn’t hungry yet but knew dinner would be not too far away. Tomorrow I will plan to eat breakfast earlier. Guts aren’t doing so hot; very bubbly and lots of bathroom trips. Looking untransformed and loose but no discomfort or bloating. Training went well, felt like I was pretty strong and lifts were going up easily! Adding a bunch of salt to everything in fear of Keto Flu knocking me on my butt.
Meals for today:
1tbsp coconut creamer and 1 scoop collagen peptides in coffee (7:00am)
2 eggs (11am)
20g avocado
1/4c egg whites
10g ghee
4oz ground turkey (93/7) (3pm)
2tbsp coconut oil
50g sauteed Kale
2 salmon burgers (7:30pm)
1tbsp kerrygold butter
50g sauteed kale
15g raw pumpkin seeds
14g trader joes carrot ginger miso dressing
1/4tbsp olive oil
20g pecan halves (8:30pm)
16g mixed nut butter
Day 2 (11/28/17)
Having a really hard time getting the macros down and finding what has trace carbs in it! Bought some italian sausage not knowing it had 6 carbs, but have it fit it in so they don’t go to waste! Very afraid I am going to make gut issues worse by eating the same foods without much variety so i am trying to change a few things everyday. Not ready to train fasted so I waited a little after my breakfast to go. 2 bathroom trips all before 9am. Found out that Keto diet does NOT count fiber as carbs, so I was over here basically eating 8 carbs instead of the allotted (for me) 20. WOOOOHOO bring on the veggies. Also, i feel gross. All this fat makes me feel greasy and oily. Definitely going to find healthier options in meats and bulk foods rather than adding oil and butter to everything. But hey, lesson learned now!
Meals for today:
1 scoop collagen peptides, 1tbsp coconut creamer, 4 drops stevia in coffee (7:30am)
3 eggs (9:30am)
20g avocado
1/2c spinach
1/2c egg whites
15g ghee
150g tilapia (2pm)
25g sauteed kale
30g green beans
2tbsp coconut oil
2 hard boiled eggs (5pm)
1 sweet italian pork sausage (8pm)
2tbsp sauerkraut
2c spinach
1tbsp kerrygold butter
2tbsp coconut oil
Day 3 (11/29/17) (added: licorice, zinc, calcium d-glucarate)
Headache came on strong today and lasted all afternoon. Tried to drink double my bodyweight in water to see if it would help, but it didn’t. Still going salt crazy for fear of electrolytes plummeting, but things seem to be okay for now. Found myself a little hungrier between meals today, but I am not sure if that is my body figuring this out, or the fact that I was home for the day by 11 and didn’t leave again. 1 measly bowel movement this morning so kind of confused, not sure if the first two days were just clearing from the weekend. I know this is TMI but constipation/diarrhea is an issue of mine so I wanted to make sure it is documented. The extra carbs were nice, my dinner was actually substantial and not liquids floating around on my plate!
Meals for today:
2 tbsp coconut creamer, 1 scoop collagen peptides and 4 drops of stevia in my coffee. (along with greens and supplements taken) (6am)
3 eggs (8:30)
1/2c egg whites
1 cup spinach
30g avocado
10g ghee
4oz ground turkey (93/7) (1:00)
2tbsp coconut oil
50g sauteed kale
4oz ground turkey (93/7) (7:00)
85g green beans
1.5oz pork belly
85g riced cauliflower
20g pecans (8:30)
16g mixed nut butter
Day 4 (11/30/17)
Feeling pretty good! Had a little bit of a headache some of the day but overall feeling good. Workout was hard. Heart rate was insanely high the whole time and I am not sure why. Started to have dizzy and light headedness while i was working out as well. Bowel movements are getting few and farther between so i am worried about that. Digging all the veggies i get to have, and do not feel deprived at ALL.
Meals for today:
Coffee with collagen(1 scoop) and coconut creamer (2tbsp) 4 drops of stevia (7:30am)
3 eggs (10am)
1 cup spinach
30g avocado
15g ghee
16g bone broth powder
4oz ahi tuna (2pm)
30g green beans
25g sauteed kale
2tbsp coconut oil
20g pecans (8:30)
20g mixed nut butter
5g coconut flakes (7:30)
15g pecans
20g carrot ginger dressing
3 hard boiled eggs
113g southern greens blend
Day 5 (12/1/17) (added: ashwahganda, ora probiotic, ideal bowel probiotic)
Finding it much easier to fit foods in. It is really simple to get the fats, but thinking i need to decrease my protein a bit. I listened to a few keto podcasts (mark sisson, primal foods) and a healthcare podcast (chris kresser) and really opened my eyes to this lifestyle and just health as a whole in the world. No bowel movement today, but don’t feel backed up either. Very, very sore though. Don’t feel i have been over doing my workouts so i think my body is just trying to adjust to the new food intake and lack of carbs, could be a good sign that my body is figuring out to create more ketones though! My mouth and breath was a little wonky today, which is a sign of keto/keto flu so cheers to that! Found myself a bit hungrier, definitely noticing the difference between unger and boredom again!
Meals for today:
Coffee with collagen (1 scoop), coconut creamer (2tbsp), 4 drops stevia , egg white protein (½ scoop)(6:30am)
3 eggs (8:30am)
30g avocado
15g ghee
113g southern greens blend
4oz ground turkey (93/7) (1pm)
2tbsp coconut oil
50g sauteed kale
20g pecans (4pm)
113g southern greens (6:30pm)
4oz chicken breast
1tbsp preservative free mayonnaise
30g avocado
1 hard boiled egg
20g mixed nut butter (8:30pm)
Advent calendar chocolate
Day 6 (21/2/17)
First day in a very long time that i woke up feeling very lean and empty. I had been waking up bloated and puffy still, but today i did not! Workout felt great at the gym today but still getting winded very easily. weighed in at 127.8lbs this morning. Making new recipes today and had a big steak for dinner! Making keto friendly movie snacks as well (roasted walnuts).
Meals for today:
Legion pulse pre-workout (½ scoop) (7am)
Coffee with collagen (½ scoop), coconut creamer (1tbsp) 4 drops stevia (10am)
2 eggs
1 serving homemade avocado crema
85g riced cauliflower
4oz smoked salmon
10g kale
40g tomato
2oz chicken breast
30g avocado
30g kale
2tbsp primal kitchen chipotle mayo
4oz hanger steak
50g sauteed kale
1tbsp coconut oil
15g kerrygold butter
40g walnuts
1tbsp kerrygold butter
Day 7 (12/3/17)
Took a much needed full rest day today (besides a nice walk outside). Had been feeling like I wasn’t recovering last week so I really plan to focus on water intake (because i sleep at least 7-9 hours a night). Grocery shopped for all the goodies today and meal prepped lunches and planned out dinners. We tend to only prep 1 meal because we like to make dinner fresh together at night. Found myself in a bit of a funk today for some reason, trying to get myself out of it. No BM today, not sure what is going on. Maybe I need to increase my fiber a bit.
Meals for today:
Coffee with 2tbsp coconut creamer (7:30am)
2 eggs (10:30)
1 serving avocado crema
30g mushrooms
30g green pepper
2 oz pork breakfast sausage
40g riced cauliflower
10g green onion
20g pancetta
1/2tbsp olive oil
2oz canned pink salmon (2:30pm)
1 pickle
2 cups spinach
10g green onion
1.5tbsp primal kitchen chipotle mayo
3.5oz hanger steak
40g shrimp
85g riced cauliflower
50g sauteed kale
1/2tbsp coconut oil
2tbsp primal kitchen green goddess dressing
Advent calendar chocolate
30g walnuts
20g pecans
10g kerrygold butter
AFTER CHRISTMAS to END OF JANUARY.
It was a rollercoaster, as I mentioned earlier. But, I stuck with it. It has now been almost 10 weeks on keto (a few days off to refuel here and there) and I feel amazing. My gut issues have subsided, still have a few hiccups some days, my hormones levels are balancing out and I feel at peace with my body.
Now, I did not start this journey to lose weight. I started this journey to heal my body from the inside out in hopes that I would become happier and healthier overall, and I have. But, since you all will be wondering, I am down 10lbs since starting 10 weeks ago. I feel energized, happy, clear-minded and incredibly grateful. The days of complete confusion and being a stranger in my own body are over!
I do not plan to continue eating a ketogenic diet forever, your girl loves carbs. But I do plan on being more mindful of my food choices. Eating more plants and whole foods, and less “low-carb” and “fat-free” foods.
There is a lot of information on the ketogenic diet out there, so be mindful of your sources if you do plan to continue your research and maybe giving it a try. I have created an awesome E-BOOK if you are interested in learning how exactly to do the keto diet: simple steps to follow for success.
I hope this blog gave you some insight on both the diet in general and the impact it can have on someone's life. Remember, this diet might not be for everyone. Some people thrive off of carbs and some people off fats, so try it at your own discretion.
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