Ep 5 - How Journaling Builds Awareness and Sets You Up For Success

In this powerhouse episode of Speedy Keto Living, we sit down with Annie Lampella, keto expert, fitness coach, and creator of KetoFocus. Annie breaks down why protein is the key to unlocking strength, sustainable energy, fat loss, and long-term health on a keto lifestyle. We dive into Annie's personal health journey, how she transformed her body with a protein-forward approach, and the simple shifts you can make to feel stronger, eat smarter, and live longer. From understanding macros and metabolism to building muscle and managing cravings, Annie delivers practical, beginner-friendly advice that works for busy lives. Whether you're new to keto or looking to optimize your results, this episode gives you the tools to level up your nutrition and take control of your health, one protein-packed meal at a time. In this episode, you'll learn: Why protein matters more than you think on keto How to build strength and increase energy with balanced macros Simple ways to boost daily protein without overcomplicating meals Annie's personal transformation and top habits for longevity How to avoid common keto mistakes and stay consistent long-term Hit play and get inspired to power up your plate — and your life.

Rosanna Smith speaks with Katie Roux, Gut Health and Weight Loss Coach, to explore the powerful connection between your gut and your waistline. If you've ever struggled to lose weight despite "doing everything right," this conversation reveals why your digestion, hormones, and stress levels might be the real missing pieces. Katie shares how she helps women heal their gut, balance blood sugar, and finally achieve sustainable fat loss — without extreme restriction or burnout. From identifying hidden root causes of inflammation to practical tips for improving digestion, reducing stress, and resetting metabolism, this episode dives deep into how food truly can be your medicine. ✅ Learn how gut imbalances impact cravings, mood, and energy ✅ Discover why stress and poor sleep stall fat loss ✅ Get actionable steps to start healing your gut naturally ✅ Understand how keto and low-carb approaches can support long-term metabolic health If you're ready to stop dieting and start healing, this is the episode you don't want to miss. 🎧 Listen now to "Fix Your Gut, Fix Your Weight: The Secret to Real, Lasting Fat Loss" — and start your journey toward vibrant health and sustainable weight loss today. Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

Rosanna Smith sits down with Angelita Nwaokelemeh, founder of Thrive with Angelita: Root Cause Wellness and a passionate advocate for functional medicine and metabolic health. Together, they dive deep into the science and strategy behind reversing metabolic dysfunction — from improving insulin sensitivity to understanding the critical role of fiber, fasting, and food order in supporting long-term wellness. Discover how intermittent fasting can reset your metabolism, why fiber is a secret weapon for blood sugar balance, and how small, sustainable changes can help you reduce inflammation, boost energy, and optimize gut health. Angelita also shares her own health journey and practical steps for anyone struggling with fatigue, weight loss resistance, or insulin resistance. If you've ever wondered how to naturally support your metabolic health and reclaim your energy through a functional medicine approach, this episode is packed with powerful insights and real-world advice.

Host Rosanna Smith sits down with Oralia Acosta, holistic health coach, gluten-free chef, and founder of The Golden Nourish Collective. Together, they explore how food truly is medicine — a tool for healing the body, restoring energy, and creating emotional balance. Oralia shares her personal journey of overcoming chronic health struggles through clean eating, gluten-free cooking, and holistic nutrition, and how she now helps others transform their relationship with food. This heartfelt conversation dives into: ✅ The power of whole foods and mindful eating to support healing ✅ How to reduce inflammation naturally through nutrition ✅ The connection between gut health, mood, and mental clarity ✅ Simple ways to make healthy eating joyful and sustainable ✅ How cooking with intention can nourish both body and mind Whether you're managing autoimmune issues, starting a keto or low-carb journey, or simply looking to feel better from the inside out, this episode will inspire you to use food as a pathway to wellness, balance, and peace. (1:14) - Oralia's Background (9:46) - Teaching Others to Cook (21:48) - 3 Kitchen Changes to Eat Better Follow Oralia on Facebook: https://www.facebook.com/Nutriliciousbyoralia/ Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this powerful episode of Speedy Keto Living, host Rosanna Smith sits down with Dr. JoAnn McManamy, an inspiring woman who transformed her health and life after a major heart event. At the age of 78, Dr. McManamy has lost an incredible 145 pounds through a low-carb, keto-inspired lifestyle, reversing diabetes symptoms, improving her heart health, and regaining her independence. Dr. McManamy shares her journey from facing triple bypass surgery and aortic valve replacement to discovering the healing power of nutrition, time-restricted eating, and simple, whole foods. Along the way, she breaks down: ✅ How she lost 145 pounds after retirement and kept it off ✅ Why a low-carb diet helped her come off diabetes medications ✅ The importance of sleep, stress management, and exercise in long-term health ✅ How to stay committed when life throws challenges ✅ Practical tips for anyone starting a keto or low-carb journey Her story is a reminder that it's never too late to reclaim your health, no matter your age or starting point. Whether you're looking for weight loss inspiration, diabetes management strategies, or practical keto tips, this conversation will leave you motivated and empowered to take control of your well-being. (1:18) - Dr. McManamy's Weightloss Journey (4:49) - Nutrition and Diet (11:36) - Comparing Today's Diet vs. Past Diet (19:14) - Diabetes Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode of Speedy Keto Living, host Rosanna Smith sits down with Elizabeth Scheidler, a registered dietitian specializing in renal care and functional nutrition, to uncover the powerful connection between kidney health, diet, and the keto lifestyle. Elizabeth brings years of clinical experience helping patients manage kidney disease, dialysis, and renal failure with practical, sustainable nutrition strategies. Together, they break down complex topics like: ✅ What causes kidney failure and how nutrition can slow progression ✅ The role of diabetes, high blood pressure, and diet in kidney disease ✅ How protein, sodium, potassium, and phosphorus affect kidney health ✅ Nutrition differences between early stages of kidney disease and end-stage dialysis ✅ Practical tips for family members supporting loved ones with renal challenges (2:12) - Renal Failure (4:56) - Nutrition and Kidney Health (10:26) - Drinking Water (13:17) - Dialysis (15:47) - What to Eat (24:39) - Emotional Support   Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode of Speedy Keto Living, host Rosanna Smith breaks down everything you need to know about testing ketones on the ketogenic diet. Discover why tracking your ketone levels can keep you motivated, the pros and cons of urine strips, breath meters, and blood testing, and how to know which method is best for you. Rosanna shares her personal experience with glucose spikes, testing routines, and how numbers can reveal the impact of food, sleep, and exercise on your keto journey. Whether your goal is weight loss, better metabolic health, or managing health conditions, this episode will give you the tools to stay consistent and optimize your results on keto. (2:18) - What are ketones? (4:51) - Ketoacidosis (6:11) - Tracking ketones Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode of Speedy Keto Living, host Rosanna Smith sits down with Navy veteran, certified personal trainer, and licensed mental health counselor Lauren Buck to discuss how anyone — especially those over 50 — can stay active, build strength, and protect long-term health on the keto diet. Discover practical tips for incorporating short daily movements, overcoming gym intimidation, using resistance bands effectively, and structuring a week of diverse workouts for maximum results. Lauren also shares her best strategies for staying motivated, creating a personalized fitness plan, and pairing exercise with the keto lifestyle to support healthy weight loss and aging well.   2:23 - Small, but impactful movements 4:30 - Exercise for those over 50 10:43 - Diversifying exercise 18:47 - Finding the right mindset 22:05 - Before you workout 27:33 - Advice for motivation   Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode, Rosanna sits down with Siouxie Boshoff, founder and chief gummy bear maker at Scrummy Sweets. Siouxie shares her inspiring journey from health-conscious consumer to innovative entrepreneur, and how a personal mission to ditch sugar led her to create one of the cleanest, low-carb gummy candies on the market. We talk about the ups and downs of product development, staying true to your values in business, and how she turned a sweet idea into a thriving company. If you've ever dreamed of building something meaningful—or just want to eat candy without the guilt—this episode is for you. Learn the shocking truths about food manufacturing, sugar substitutes, seed oils, and how even "keto-labeled" foods can kick you out of ketosis. Siouxie breaks down what to look for on nutrition labels, the dangers of hidden ingredients, and how her company crafts the cleanest candy in the world—with no blood sugar spikes, no sugar alcohols, and real collagen benefits. Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

Rosanna welcomes back Meghann Hempel, a certified weight loss coach and food addiction recovery specialist, to share her inspiring journey from sugar addiction to lasting food sobriety through a low carb, ketogenic lifestyle. Meghann opens up about her struggles with emotional eating, binge eating, body dysmorphia, and psychiatric drug withdrawal, and how she turned her pain into purpose. She reveals the truth about food addiction vs emotional eating, the real danger of so-called "keto" processed foods, and how to identify your own "drug foods" and danger zones. You'll learn: The biggest myths about sugar addiction most experts get wrong Why moderation doesn't work for many people Tools for identifying and breaking free from trigger foods How journaling and tracking sobriety can transform your mindset How keto, carnivore, and low-carb eating stabilize insulin, fight cravings, and restore health Go-to keto-friendly snack alternatives and recovery techniques And how healing your relationship with food helps you show up stronger for yourself and your family (1:46) - Meghann's Journey with Weight Loss and Sugar Addiction (9:37) - Sugar Addiction's Biggest Misconception (11:31) - Food Addiction vs. Emotional Eating (15:25) - Tips for Food Addiction (21:37) - Meghann's Cheat (24:14) - Assessing the Low-Carb Community (26:56) - Meghann's Low-Carb Hero Whether you're struggling with your keto journey, battling cravings, or seeking deeper insight into the mental and emotional side of weight loss, this episode is packed with tips and real talk you won't find anywhere else. 🔗 Download your FREE keto manuals and get your copy of the 30 Day Lifestyle Makeover at SpeedyKetoLiving.com