Intro:
My name is Moritz Hamidou, known as Ritz or coach Ritz . I live in Burlington which is a small town, about an hour north of Seattle, Washington. I am writing this to introduce you to my journey into the Keto lifestyle. Before I get into my journey let me give you some background on myself.
I am married to a beautiful awesome lady. I have three awesome boys, 23 ,21 and my youngest is 17. Here in Burlington in the Skagit Valley I have been blessed with the opportunity to coach all three of my boys in youth sports starting with my oldest when he was 4 at YMCA Bitty Basketball.
Doing the math, yes that is over 19 years that I've been involved with youth sports as a coach and assistant coach and varying positions on different boards including football, Little League Baseball, basketball and even some soccer way back in the day.
So I was always out in the evenings with my boys sporting events coaching and such. So yes I would consider myself fairly active in that sense. I had varying memberships at local gyms where I would poke in here and there for some weight lifting. I wouldn't call myself an avid runner, as a matter of fact I don't run by design.
Over the years after my wife and I got married, in 1993, after I got out of the Navy, I slowly gained weight here and there and found myself in the high 200's to 300's by my low-to-mid 30's. As I have always been fairly social and, as I said, I was actively coaching youth sports the excess weight never really bothered me as it was never a social hinderance. In fact, whenever we go on vacation in the Summers I was that big fun dad who was the first one to create monster cannonballs in the pool, so being big had no negative connotations for me.
I had been in the car business for a number of years which I left in 2007 for a job that allowed me to spend more time with my family. As you can imagine, to be successful in the car business takes working lots of nights and weekends, which happens to be prime family and youth sports time. While I was able to make it work, it was becoming increasingly difficult as my kids got older and the sports became more involved.
My coaching background and interests led me to seeking out an education in physical therapy. I attended a local Technical College and got my Physical Therapist Assistant (PTA) degree. Like many other people getting into physical therapy, especially those with my sports and coaching background, I had envisioned myself working in an outpatient or Sports Medicine Clinic working with athletes and such. It was my time spent as a clinical student in a Skilled Nursing Facility that I developed a passion for that environment.
I was blessed with the opportunity to work full time for the company where I had my last full-time clinical. So right out of school I was working in skilled nursing rehab. It is in this environment that I was enlightened to health issues and took time to reflect on my own. In this environment we dealt primarily with stroke victims, hip and knee replacements, folks with cardiac issues such as heart attacks or bypass surgeries coming to the nursing home to rehab prior to going home or back to their assisted living facilities.
What I found was that a large percentage of these folks we're either diabetic or pre-diabetic. Another thing I noted was that there are some people who actually looked physically fit but were diabetic. This blew out of the water my perception that only fat people got diabetes and yes, I was what might be considered “fat people”.
Working in this environment 40 hours a week you can't help but begin to think about your own health and mortality. As I had access to the equipment I was taking my blood pressures pretty much every day and every now and then I'd have my blood sugars taken by the nurses. Blood pressures tended to be pretty good and for the most part my blood sugars were okay but I was still aware of my health issues but had no motivation to make any changes.
I am married to a beautiful awesome lady. I have three awesome boys, 23 ,21 and my youngest is 17. Here in Burlington in the Skagit Valley I have been blessed with the opportunity to coach all three of my boys in youth sports starting with my oldest when he was 4 at YMCA Bitty Basketball.
Doing the math, yes that is over 19 years that I've been involved with youth sports as a coach and assistant coach and varying positions on different boards including football, Little League Baseball, basketball and even some soccer way back in the day.
So I was always out in the evenings with my boys sporting events coaching and such. So yes I would consider myself fairly active in that sense. I had varying memberships at local gyms where I would poke in here and there for some weight lifting. I wouldn't call myself an avid runner, as a matter of fact I don't run by design.
Over the years after my wife and I got married, in 1993, after I got out of the Navy, I slowly gained weight here and there and found myself in the high 200's to 300's by my low-to-mid 30's. As I have always been fairly social and, as I said, I was actively coaching youth sports the excess weight never really bothered me as it was never a social hinderance. In fact, whenever we go on vacation in the Summers I was that big fun dad who was the first one to create monster cannonballs in the pool, so being big had no negative connotations for me.
I had been in the car business for a number of years which I left in 2007 for a job that allowed me to spend more time with my family. As you can imagine, to be successful in the car business takes working lots of nights and weekends, which happens to be prime family and youth sports time. While I was able to make it work, it was becoming increasingly difficult as my kids got older and the sports became more involved.
My coaching background and interests led me to seeking out an education in physical therapy. I attended a local Technical College and got my Physical Therapist Assistant (PTA) degree. Like many other people getting into physical therapy, especially those with my sports and coaching background, I had envisioned myself working in an outpatient or Sports Medicine Clinic working with athletes and such. It was my time spent as a clinical student in a Skilled Nursing Facility that I developed a passion for that environment.
I was blessed with the opportunity to work full time for the company where I had my last full-time clinical. So right out of school I was working in skilled nursing rehab. It is in this environment that I was enlightened to health issues and took time to reflect on my own. In this environment we dealt primarily with stroke victims, hip and knee replacements, folks with cardiac issues such as heart attacks or bypass surgeries coming to the nursing home to rehab prior to going home or back to their assisted living facilities.
What I found was that a large percentage of these folks we're either diabetic or pre-diabetic. Another thing I noted was that there are some people who actually looked physically fit but were diabetic. This blew out of the water my perception that only fat people got diabetes and yes, I was what might be considered “fat people”.
Working in this environment 40 hours a week you can't help but begin to think about your own health and mortality. As I had access to the equipment I was taking my blood pressures pretty much every day and every now and then I'd have my blood sugars taken by the nurses. Blood pressures tended to be pretty good and for the most part my blood sugars were okay but I was still aware of my health issues but had no motivation to make any changes.
Gluten:
To be perfectly frank, I had no intention of, or even knowledge of what a ketogenic lifestyle was. There was a period in the nursing home that I worked at where we had an outbreak of the Norovirus. Because of this, all the residents were quarantined to their rooms to control the spread. Therefore, we as therapists had to do all of our therapy for every patient in their rooms.
I was working with a patient in the room and at the time they happened to have "The Doctors" show on the TV. The topic of this particular episode was the gluten issue. At the time, I didn't know what gluten was but I'd heard about it recently as I had run across a number of people with gluten intolerance. The gentleman on TV gave a brief description of symptoms of the intolerance and then he put out a challenge. He had challenged the audience to attempt to go gluten-free for two weeks and see how you feel. This was regardless of whether you had a gluten intolerance or not.
I took this home, spoke with the wife and we started on a gluten free journey together. I will tell you this, after the two weeks I felt the difference. I couldn't tell you what it was but I just felt better and my wife noticed the same.
Here is the issue with a gluten free lifestyle, it is very expensive. Have you ever tried to price gluten free bread? It is half the size of a normal loaf and about three times as much. Our local pizzeria offered gluten free crust, of course for an extra price.
The most overwhelming factor was discovering how many food items had wheat, and thus gluten, in them. It seemed surprising that as many items have wheat or other grains as ingredients. These include soy sauce, taco seasoning, potato chips, canned soups, red vines, rice cereal, salad dressings and much more. Many of these items use gluten as a thickening agent. This led me to start researching why wheat and grains are in so much food.
I was working with a patient in the room and at the time they happened to have "The Doctors" show on the TV. The topic of this particular episode was the gluten issue. At the time, I didn't know what gluten was but I'd heard about it recently as I had run across a number of people with gluten intolerance. The gentleman on TV gave a brief description of symptoms of the intolerance and then he put out a challenge. He had challenged the audience to attempt to go gluten-free for two weeks and see how you feel. This was regardless of whether you had a gluten intolerance or not.
I took this home, spoke with the wife and we started on a gluten free journey together. I will tell you this, after the two weeks I felt the difference. I couldn't tell you what it was but I just felt better and my wife noticed the same.
Here is the issue with a gluten free lifestyle, it is very expensive. Have you ever tried to price gluten free bread? It is half the size of a normal loaf and about three times as much. Our local pizzeria offered gluten free crust, of course for an extra price.
The most overwhelming factor was discovering how many food items had wheat, and thus gluten, in them. It seemed surprising that as many items have wheat or other grains as ingredients. These include soy sauce, taco seasoning, potato chips, canned soups, red vines, rice cereal, salad dressings and much more. Many of these items use gluten as a thickening agent. This led me to start researching why wheat and grains are in so much food.
Wheat - Youtube:
This search led me to a number of interesting articles and YouTube videos about wheat in our diets. I began to follow the videos of Dr William Davis, the Author of "Wheat Belly" in which he discusses the adverse effects of wheat in our diets. These are very interesting and at the very least should make you stop and think about what you've been putting in your body. If you know anything about YouTube, each video is accompanied by numerous other topical videos by such notables as David Perlmutter, M.D., Robert Lustig and many others.
These further lead me to "Why We Get Fat", a YouTube video featuring journalist Gary Taubes. Gary is not a medical doctor but a journalist researching the "faulty" science that has led to the current Food Policy in this country. It speaks to how the current food policies are actually facilitating the onset of our current epidemic rates of metabolic diseases including diabetes, heart disease & obesity again, very thought provoking. A number of thought provoking topics were introduced to me via Gary Taube's videos and writings. This was my introduction to the term ketosis.
These further lead me to "Why We Get Fat", a YouTube video featuring journalist Gary Taubes. Gary is not a medical doctor but a journalist researching the "faulty" science that has led to the current Food Policy in this country. It speaks to how the current food policies are actually facilitating the onset of our current epidemic rates of metabolic diseases including diabetes, heart disease & obesity again, very thought provoking. A number of thought provoking topics were introduced to me via Gary Taube's videos and writings. This was my introduction to the term ketosis.
I become a "Citizen Scientist":
Armed with this new paradigm, I take on a roll of "Citizen Scientist", conducting my own observational research with my nursing home patients and began to do independent dietary studies on myself N=1. By that I mean not only am I the researcher but I am the subject of my own ketogenic study. N is the number of participants and of course 1 is me.
As I mentioned earlier, though I was big, at my max I was about 320 lbs. I was social and fairly active, being a coach, I was not necessarily uncomfortable. My blood pressures were pretty normal and my blood sugars were not at concerning levels. I think I was around 42 at this time.
Let's begin with some of my rehab patients in the nursing homes. As I said, many of them were diabetic and had been diabetics for quite some time some over 20 years. Many of them were on what we call diabetic diets overseen by staff nutritionists. What I found alarming, based on my new paradigm, is that these diets we're heavy in starchy foods such as pastas, rice, cereals, fruit juices and even sugary desserts in some cases.
Now please understand the mainstream medical paradigm follows the thermodynamic hypothesis thus calories-in vs. calories-out dominates the methodology. So, portion control was a primary driving factor not the source of calories given.
These individuals’ blood sugars were monitored throughout the day. If they were found to have high blood sugars they would be giving certain units of insulin and if blood sugar was found to be low they were given orange or apple juice. This was an all-day everyday part of their life, constantly monitoring blood sugar and constantly taking insulin or juice to maintain "optimal blood glucose levels".
Now I'm talking to these residents and ask them about their diabetes. All of them, without exception, have stated that their levels of insulin dosing have gradually increased over the years. They were adamant that they were following their doctor’s and nutritionist’s dietary advice with no apparent improvement in their diabetic status. In fact, they gradually got worse. Again, overtime they found themselves needing more and more insulin units to maintain these "optimal blood glucose levels". All of them expressed frustration with their situation and many just reserved to the fact that this is a progressive disease and are just living on borrowed time with insulin dosing and blood glucose monitoring as a permanent part of their lives.
Over the years, following medical professionals’ advice on nutrition and pharmaceutical dosing, these patients found themselves gaining weight, developing peripheral neuropathy, where they lose sensation in their limbs, and an overall decline in general well-being.
My conclusion naturally is that our current protocols are not effective and there may be an argument that these Protocols are actually making things worse.
As I mentioned earlier, though I was big, at my max I was about 320 lbs. I was social and fairly active, being a coach, I was not necessarily uncomfortable. My blood pressures were pretty normal and my blood sugars were not at concerning levels. I think I was around 42 at this time.
Let's begin with some of my rehab patients in the nursing homes. As I said, many of them were diabetic and had been diabetics for quite some time some over 20 years. Many of them were on what we call diabetic diets overseen by staff nutritionists. What I found alarming, based on my new paradigm, is that these diets we're heavy in starchy foods such as pastas, rice, cereals, fruit juices and even sugary desserts in some cases.
Now please understand the mainstream medical paradigm follows the thermodynamic hypothesis thus calories-in vs. calories-out dominates the methodology. So, portion control was a primary driving factor not the source of calories given.
These individuals’ blood sugars were monitored throughout the day. If they were found to have high blood sugars they would be giving certain units of insulin and if blood sugar was found to be low they were given orange or apple juice. This was an all-day everyday part of their life, constantly monitoring blood sugar and constantly taking insulin or juice to maintain "optimal blood glucose levels".
Now I'm talking to these residents and ask them about their diabetes. All of them, without exception, have stated that their levels of insulin dosing have gradually increased over the years. They were adamant that they were following their doctor’s and nutritionist’s dietary advice with no apparent improvement in their diabetic status. In fact, they gradually got worse. Again, overtime they found themselves needing more and more insulin units to maintain these "optimal blood glucose levels". All of them expressed frustration with their situation and many just reserved to the fact that this is a progressive disease and are just living on borrowed time with insulin dosing and blood glucose monitoring as a permanent part of their lives.
Over the years, following medical professionals’ advice on nutrition and pharmaceutical dosing, these patients found themselves gaining weight, developing peripheral neuropathy, where they lose sensation in their limbs, and an overall decline in general well-being.
My conclusion naturally is that our current protocols are not effective and there may be an argument that these Protocols are actually making things worse.
N=1 "Going Keto"
Armed with my new insights and motivated by my observational research, I decided to embark on the ketogenic lifestyle. For those that are new to the term basically I embarked on a high-fat low-carb, moderate protein way of eating. Not to be confused with the Atkins diet that had some popularity recently, this diet again is moderate in protein where the Atkins had large amounts of protein. Basically, a large part, up to 75-80%, of my daily food intake consisted of fats. These came from such sources as olive oil, butter (not margarine), coconut oil and avocados.
Now I did not announce this to anybody other than of course my wife. I'm not going to get into a lot of details but basically my breakfast consisted of eggs, fried in either butter, coconut oil, or olive oil and occasionally some bacon. For lunch I would have two avocados with salt and pepper with spinach and mushroom sautéed in butter. My dinners would consist of a meat such as steak, chicken, hamburger with steamed broccoli and/or cauliflower, all of which is drizzled with salted butter.
Now keep in mind, I am part Vietnamese & East Indian, so rice has been a large staple of my diet. I of course had to give this up. Again, I turned to YouTube & Google to find keto alternatives. I have personally fallen in love with riced cauliflower as my rice alternative for steak dishes and curry chicken recipes. Not only does cauliflower provide a good rice substitute but it also provides a good substitute for potato salad and mashed potato recipes. While I will not tell you that it tastes the same it is a real good option and great tasting. As I am All American I, like many of you, love my pizza and breads for sandwiches. There are many alternative recipes for those as well.
I assure you, there are endless alternatives and keto versions of "regular" starchy foods, in addition to a veritable plethora of different keto recipes for some pretty awesome foods. As you will find out just doing a little bit of Google and YouTube searching on the internet contrary to popular belief keto is more than eggs Bacon & Butter there is an endless variety of good Wholesome foods to eat. Most importantly you will relearn the art of cooking, as Keto foods are not "ready to eat" on the shelves.
Now I did not announce this to anybody other than of course my wife. I'm not going to get into a lot of details but basically my breakfast consisted of eggs, fried in either butter, coconut oil, or olive oil and occasionally some bacon. For lunch I would have two avocados with salt and pepper with spinach and mushroom sautéed in butter. My dinners would consist of a meat such as steak, chicken, hamburger with steamed broccoli and/or cauliflower, all of which is drizzled with salted butter.
Now keep in mind, I am part Vietnamese & East Indian, so rice has been a large staple of my diet. I of course had to give this up. Again, I turned to YouTube & Google to find keto alternatives. I have personally fallen in love with riced cauliflower as my rice alternative for steak dishes and curry chicken recipes. Not only does cauliflower provide a good rice substitute but it also provides a good substitute for potato salad and mashed potato recipes. While I will not tell you that it tastes the same it is a real good option and great tasting. As I am All American I, like many of you, love my pizza and breads for sandwiches. There are many alternative recipes for those as well.
I assure you, there are endless alternatives and keto versions of "regular" starchy foods, in addition to a veritable plethora of different keto recipes for some pretty awesome foods. As you will find out just doing a little bit of Google and YouTube searching on the internet contrary to popular belief keto is more than eggs Bacon & Butter there is an endless variety of good Wholesome foods to eat. Most importantly you will relearn the art of cooking, as Keto foods are not "ready to eat" on the shelves.
N=1 Results
Here are the results of my Keto Study
Again my starting weight: 320 Age 42.
1month in I had lost 28lbs. I would guess lots of it was water, as water follows glycogen. That is, as your glycogen stores begin to deplete, water wants to go away. So yes, I found myself peeing a lot. Google searches had prepared me for this so not concerned. I did drink lots of water. Side note, I do add lots of sea salt to my foods in addition to my consumption of salted butter to avoid any electrolyte imbalance with the excess water I was taking in.
An unexpected thing that my wife noticed within a couple weeks was that I was no longer snoring at night. Again, I went to Google and found this to be yet another benefit of cutting the grains out of our diets. Everything is connected and affected by what we put into our bodies.
I stayed pretty true to the keto for the next 6 to 7 months. Yes, I would occasionally break and have some pizza on Friday nights with the rest of my family (I was the only one in my house doing this). Even with some cheat days here and there, I still manage to drop down to 275 inside of 7 months.
Not only that, I noticed that my sweet tooth went away. I didn't eat them a lot but I did enjoy my Snickers candy bars every once in a while. So, on a designated "carb day," usually a Friday as my family typically likes to have pizza on Friday nights, I had boughten a Snickers bar and when I ate it, it actually tasted too sweet to me.
It was at this point approximately 7 months after I started that it was time to renew my term life insurance. This required blood work and urinalysis to be done. I have to tell you that this created a lot of anxiety as I'm always afraid they're going to find something wrong with me. Irrationally, a part of me was expecting the letter from the insurance company to state that my death was imminent and they would no longer be able to insure me.
Of course, that wasn't the case. They were able to insure me and I got kind of a baseline of my blood work which I will share with you later when I compare that to my blood work at my 46-year-old adult well check physical.
Honestly the numbers at 43 weren't what we would call impressive but based on the insurance company’s risk management team, they felt I had at least 10 more years to live. That eased my irrational anxiety.
After about 3 years of fairly compliant Keto, I got to about 235 lbs. At this point, I was getting close to 46 and made appointment for my well check physical, which included blood work and urinalysis. Having had almost 90lbs off of me for the last year and a half or so, I was feeling pretty good and did not have the same anxiety I had with my life insurance screening.
A week after I gave my blood and urine samples I had my visit with my doctor. My weight was 236, which I knew as I had been fluctuating between 230 to 240 for the last year-and-a-half. The most inspiring part is that when my doctor walked in, the first thing he asked was if I was on any kind of cholesterol medications. I said no I'm not and inquired as to why he asked. He told me my blood work was fantastic, he further stated that based on what he saw that I don't need to come back for at least 5 years.
He then stated that whatever I was doing keep doing it and he mistakenly said keep on that low fat low calorie diet. So, smirking, I told the guy, doc I've been on keto for the last almost 5 years. I eat butter, eggs, bacon, very little carbs and I'm down over 90 lbs. and you are looking at the results. He did not really speak much more about food but just reiterated that I was in good health.
Following are the highlights of my bloodwork from Age 43 & 46. The 1st number listed is at 43 and 2nd at 46:
Weight: 280 / 236
Cholesterol: 172 / 147
HDL: 42.2 / 47
LDL: 89.4 / 90
Triglycerides: 232 / 48
That triglyceride number was the highlight of the whole thing. As you begin study the resources found on Ketoughiit, you will no longer concern yourself with cholesterol. I don't. We need cholesterol as our brain tissue is made of it and our hormones are derived from it.
Again my starting weight: 320 Age 42.
1month in I had lost 28lbs. I would guess lots of it was water, as water follows glycogen. That is, as your glycogen stores begin to deplete, water wants to go away. So yes, I found myself peeing a lot. Google searches had prepared me for this so not concerned. I did drink lots of water. Side note, I do add lots of sea salt to my foods in addition to my consumption of salted butter to avoid any electrolyte imbalance with the excess water I was taking in.
An unexpected thing that my wife noticed within a couple weeks was that I was no longer snoring at night. Again, I went to Google and found this to be yet another benefit of cutting the grains out of our diets. Everything is connected and affected by what we put into our bodies.
I stayed pretty true to the keto for the next 6 to 7 months. Yes, I would occasionally break and have some pizza on Friday nights with the rest of my family (I was the only one in my house doing this). Even with some cheat days here and there, I still manage to drop down to 275 inside of 7 months.
Not only that, I noticed that my sweet tooth went away. I didn't eat them a lot but I did enjoy my Snickers candy bars every once in a while. So, on a designated "carb day," usually a Friday as my family typically likes to have pizza on Friday nights, I had boughten a Snickers bar and when I ate it, it actually tasted too sweet to me.
It was at this point approximately 7 months after I started that it was time to renew my term life insurance. This required blood work and urinalysis to be done. I have to tell you that this created a lot of anxiety as I'm always afraid they're going to find something wrong with me. Irrationally, a part of me was expecting the letter from the insurance company to state that my death was imminent and they would no longer be able to insure me.
Of course, that wasn't the case. They were able to insure me and I got kind of a baseline of my blood work which I will share with you later when I compare that to my blood work at my 46-year-old adult well check physical.
Honestly the numbers at 43 weren't what we would call impressive but based on the insurance company’s risk management team, they felt I had at least 10 more years to live. That eased my irrational anxiety.
After about 3 years of fairly compliant Keto, I got to about 235 lbs. At this point, I was getting close to 46 and made appointment for my well check physical, which included blood work and urinalysis. Having had almost 90lbs off of me for the last year and a half or so, I was feeling pretty good and did not have the same anxiety I had with my life insurance screening.
A week after I gave my blood and urine samples I had my visit with my doctor. My weight was 236, which I knew as I had been fluctuating between 230 to 240 for the last year-and-a-half. The most inspiring part is that when my doctor walked in, the first thing he asked was if I was on any kind of cholesterol medications. I said no I'm not and inquired as to why he asked. He told me my blood work was fantastic, he further stated that based on what he saw that I don't need to come back for at least 5 years.
He then stated that whatever I was doing keep doing it and he mistakenly said keep on that low fat low calorie diet. So, smirking, I told the guy, doc I've been on keto for the last almost 5 years. I eat butter, eggs, bacon, very little carbs and I'm down over 90 lbs. and you are looking at the results. He did not really speak much more about food but just reiterated that I was in good health.
Following are the highlights of my bloodwork from Age 43 & 46. The 1st number listed is at 43 and 2nd at 46:
Weight: 280 / 236
Cholesterol: 172 / 147
HDL: 42.2 / 47
LDL: 89.4 / 90
Triglycerides: 232 / 48
That triglyceride number was the highlight of the whole thing. As you begin study the resources found on Ketoughiit, you will no longer concern yourself with cholesterol. I don't. We need cholesterol as our brain tissue is made of it and our hormones are derived from it.
Conviction=Ketoughiit
For me the following is true: the results of Keto are no longer a belief but a fact, a conviction. No one can tell me it won't work. My results are a benefit of Keto. Nobody can talk me out of it. Nobody can disprove me as I've done it and here is where I am. It is no longer my opinion, it is exactly what it is. The funny thing is when people who haven't seen me in a while ask me what I've done, I tell them I live a keto lifestyle where I've cut down sugar and carbs and have had basically a hundred pounds off me over the last 5 years, a common response I get is "oh that can't work." It's funny to me, but I just change the topic and move on.
It is easy for me to be strong as I am already there and have reached a level of success. I have encouraged many friends who are struggling with weight and health issues to begin Keto. Many of them were excited to begin but once they started telling family and friends what they were doing, the barrage of negativity began. As they were just starting and had no weight loss success to carry them through nor a basic understanding of the science behind keto, most stopped. Those that I worked with and saw everyday had success as I was able to not only help explain the science but I was with them almaost every day to encourage and motivate them.
That is what ketoughiit.com is all about. Myself and the rest of this community will be here to encourage and motivate you to stay on course.
It is easy for me to be strong as I am already there and have reached a level of success. I have encouraged many friends who are struggling with weight and health issues to begin Keto. Many of them were excited to begin but once they started telling family and friends what they were doing, the barrage of negativity began. As they were just starting and had no weight loss success to carry them through nor a basic understanding of the science behind keto, most stopped. Those that I worked with and saw everyday had success as I was able to not only help explain the science but I was with them almaost every day to encourage and motivate them.
That is what ketoughiit.com is all about. Myself and the rest of this community will be here to encourage and motivate you to stay on course.