Cheese is good! I ate a block of chipotle oven baked cheese with lunch yesterday and it was divine. I love it, but know that it halts any progress I'm making, and will even trigger eating in excess to where I'll gain weight. It's sad but I have accepted it. If I eat it in small quantities with a meal, it's ok, but I really have to work to keep it in check.

What's your favorite cheese? How do you incorporate it? Do you see negative results when eating it?

Happy Sunday! Sharing a video today from our week, one of the highlights. This was Wednesday evening church, normally they have a more casual prayer meeting where someone plays the guitar, but they were doing some construction in the fellowship hall so they had their prayer meeting in the sanctuary. No one was there to play the piano so my my Grandma did it, she's been playing the piano in church for probably 80 years.

For context, she's 88, she had a really bad fall 5 years ago now and hit her head and ended up with a lot setbacks, similar to having a stroke. She has a lot of dementia like symptoms also (I am sure related to her Type 2 diabetes), she really can't read music anymore, and she has trouble seeing well, and she needs to wear hearing aids to hear but hates wearing them, so on this night she didn't want to wear them. My 93 (almost 94) year old grandpa takes care of both of them on their farm. Anyway, on this night she sat down on the piano and led worship as people called ...

Happy Saturday! I hope you are all doing well. I know some people in the group have had some recent tough news for themselves or family members. It really puts the day to day issues we face into perspective, and reminds me to just focus on doing the best I can to be as healthy as possible. To those who are having a hard time, we are all here for you and sending you some prayers and support. 🙏🏼🙏🏼 Just focus today on doing the best you can and remember that food isn't going to bring you the comfort you are looking for.

Here is a little video of Penelopes performance from her piano recital l last night, she's been taking lessons for about a year and a half. 🎹🤍🖤

*Livestream Monday night at 4pm pst/7pm est

Happy Wednesday! Thanks to everybody that attended the live stream last night. We talked a little bit about breaking a weight loss stall and I dove into the three levers that you could adjust in order to lose weight. We also got on the topic blood sugar spikes and if high ketones equals weight loss. I obviously gave a lot of my strong opinions on the topic. 😂

In short, I think that tracking ketones can be helpful, especially if you're trying to reverse type 2 diabetes or understand if you're in ketosis, but higher ketones doesn't automatically equal more weight loss.

I'm one of those people that loves data. From tracking calories and protein or glucose and ketone readings, my sleep tracker and step country, and unfortunately stepping on the the scale daily ends up being one of those data points. But it's a hard balance to track those things for information versus becoming obsessed with them. And oftentimes we are obsessed with chasing data that isn't actually helping us ...

Happy Monday!! How was your weekend? Are you starting today feeling proud of yourself for staying on track this weekend? Or are you feeling frustrated by a setback? Either way, it's a new day and a new week. Reflect on what went right so you can repeat it, and what went wrong so you can avoid it next time.

My personal goal is to make sure I walk at least one hour everyday this week. Now that my foot is back to 100% I am looking forward to getting back to walking daily.

What is your non-negotiable for this week?

**Livestream Tuesday (tomorrow) evening at 7pm EST.

Sorry I missed the live....I love when they are on Tuesdays as I can watch while the boys have their boy scout meeting. But life threw a curve ball and I ended up working the concession stand at the high school basketball game. I play to listen to it today tho.
I tried something new last night for dinner ...I cut a small part of a brisket off and cooked it in the crockpot. Normally we smoke them but with it being so cold (hello single digits) I know my smoker would struggle. It was really good! We have a little left so that will prob be my dinner later today.