Yesterday we surprised the kids and brought home a puppy!! They have been begging for one for years and we felt like the time was right to bring one home.

Meet Angus 🐕 He's a Golden Retriever/King Charles Cavalier Spaniel mix. He's 11 weeks old and currently weighs about 8 pounds, he should be around 35 pounds fully grown. I know it will be an adjustment for a while as he gets potty trained etc but we are so excited. 😂 Wish us luck! 🤪

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 Wednesday! Today is the last day of my conference and I fly home this evening. It's been a good trip but after traveling for a few days I am always so glad to just eat at home again. No matter how much food I bring with me there is nothing like a home grilled steak. I would much rather just eat at home most of the time.

We have lots of new people in this group and some that have been doing this for a while. What is your go-to meal when you are eating out? Share below and help give people some ideas on how to eat out and not get off track.

✅Stayed on track today.
Food:
Eggs & bacon
Coffee w/ nutpods + little butter
Egg bite & sausage
Chicken salad & steak

Non-negotiables:
✔ Stayed consistent/No binging
✔ Moved my body: walked 1.8 miles + light weights + stretching

Saw this post from Dr Ben Bikman (love him) today and thought I'd share. One of the interesting things I hear from carnivores is about improving bone density. I'm sure the protein is a huge factor as bone is actually mostly protein. Here Dr Bikman talks about a new study that demonstrates that ketones spare bone loss in women. Huge for osteoporosis.

Do you have any success stories on your bone health? Osteoporosis symptom reversal?

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