How to Burn Body Fat & Why Humans Should Prioritize Protein

1. HOW TO BURN BODYFAT & WHY HUMANS
SHOULD PRIORITIZE PROTEIN

3. UNDERDOG
▪ I maynotbe themostpopularKetoeducator.
▪ I LOVE helpingpeoplebutI’m an introvert.
▪ I’d ratherbepaddleboardingwithwhalesorbowhuntingthandoingInstagramlive videos.
▪ BUTI LOVE FOOD andI knowhow to makeitDELICIOUS AND EASY!
▪ I’m a busyworkingmom
▪ EvenBusyCELEBRITIEScan makemydeliciousKetorecipesthatarefastand easy!

4. A NEW LIFE
▪ At age 16 I went tothe doctor:
▪ Told I hadPCOS
▪ I was 80 poundsover-weight (even thoughI was a topathlete)
▪ Given an anti-depressant
▪ Acid Blocker
▪ Suffered with IBS
▪ That SAMEweek, I took my dog tothe Vet
▪ Vet asked “What are you Feeding her?”
▪ CuttingAlcoholvs. CuttingCarbs?????

5. CAUSED PCOS
▪ My loveforbaking startedatan earlyage!
▪ Italso showsmyearlyage of sugaraddiction.
▪ I grew uploving sugar!I alsohad a lotof earinfections,whichmeansa lotof
antibiotics.
▪ Antibiotics=lowgood gutbacteria
▪ SUGAR CRAVINGS!

6. What are humans designedto eat?
HUMAN DESIGN

7. WHAT FOOD IS MOST NUTRIENT DENSE?
▪ Which of theseismost nutrientdense?
Kale
Blueberries
Steak

8. WHAT DID OUR ANCESTORS EAT?
▪ Isotopicvalues ofbone collagenin early
humans
▪ The type and amountsof nitrogen tell what
sources of protein and how muchwas in the
diet
▪ Humans are higher level carnivores than
Hyenas, Lions andWolves
<Source: https://www.pnas.org/content/106/38/16034 > <end chart>

9. DIET OF UPPER PLEISTOCENE MODERN HUMANS
▪ OurAncestorsate MEAT
▪ They ate large herbivores
▪ Thiswaswhen ourbrainswere growing
▪ Many morestudies:
▪ Exceptionally high δ15N values in collagen
confirm Neandertals as high-trophic level
carnivores
▪ “Neandertalsandcarnivoresclearlyare at
thesametrophiclevel.”
Source: https://www.nature.com/articles/s41598-019-41033-3

10. MORE STUDIES:
▪ Study:“Isotopicdietary analysis of a Neanderthal and associatedfaunafrom the site
of Jonzac (Charente-Maritime), France”
▪ Findings,“Wefoundthat the Jonzac Neanderthalhad isotopic values consistentwitha diet in
whichthe mainproteinsourceswerelargeherbivores,particularlybovidsandhorses.”
▪ Study: “Neanderthal Dietary Habits:Review of the IsotopicEvidence”
▪ Findings:“…showthat Neanderthalsobtainedmuchof theirdietaryproteinsfromverylarge
herbivoresin openenvironmentsby hunting.”
▪ Study: “Neanderthal behavior,diet, and disease inferred from ancientDNA in dental
calculus”
▪ Findings:“Neanderthaldietwasheavilymeatbasedandincludedwoollyrhinocerosandwild
sheep”

11. EVOLUTION
▪ Theydidn’t get a butter churnerout whenthey
killeda whollymammoth!
▪ When didwe start addingso muchfat toprotein?

12. EVOLUTIONARY CHANGES IN OUR GUT
▪ Humans have much smaller Colonand much larger
Small Intestine
▪ Small Intestine, greatfordigestinganimalfoods,etc.
▪ Colon goodfor digesting low qualityfoodslike leaves,
stems and stalks
▪ We traded a biggut fora big brain
▪ This requiredmore nutrient densefoods
Source: “Nutritional Characteristics of Wild Primate Foods” by
Katharine Milton, Journal of Nutrition, 1999

13. STOMACH PH
▪ Onelast pointofinterestis about stomach acid pH.In general,
herbivoreshave a stomach acidity of5-6.
▪ Omnivores have a stomachpH or 3-4.
▪ Carnivores have a stomachpH of 2-3.
▪ CAN YOU GUESS WHAT HUMAN STOMACH pH is???
<source: https://gut.bmj.com/content/gutjnl/30/5/573.full.pdf >

14. TRUE
OR
FALSE?
You need Fiber to eliminate
daily?
You need fiber for a healthy gut
flora?

15. WHAT ABOUTFIBER?
Babies do not get any
fiber, but they poo all the
time!
Babies do not have poor
gut bacteria because
they do not eat fiber!

16. WHAT ABOUT FIBER?
▪ Cecum isa pouchthat ferments plantsto turn
indigestiblefiberinto energy(fattyacids).
▪ Human Cecum istiny and wecan’t really digest
anyfiber
▪ Omnivores have muchlarger cecum.
▪ Herbivores have hugececum

17. WHAT ABOUT FEEDING GUT FLORA?
▪ Our microbiomeshiftsrapidly
▪ 24 hours of eating only meat, large shifts occur
▪ Increaseareas needed
▪ 2 days after going backto original diet, microbiomereturns
▪ Ourmicrobiomeis very flexible andadaptable
▪ Over time, can bacteria diminishifnot fed?
▪ Do I care if bacteria for processing gluten are diminished or
gone?
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957428/

18. SURVIVAL
▪ Effortand time
▪ Fishor huntfoodvs foraging
▪ Vegan for15 years quicklyrealized he needed to fish to survive.
▪ No storeto pick up vegetables
▪ Foragingtook too mucheffortand timevs catching one fisha day
to survive!
▪ I bow huntandsomeonemessagedme “Youshouldgotothestore
andbuyyourmeatliketherestofuscivilizedhumans!”

19. EATING DISORDER?
▪ Is itan eatingdisordertocutoutunhealthyfoods?
▪ On ourAfrica Trip,afew peoplewereveganand vegetarian
▪ Theycutoutwholefood groupsthatarebodiesaremeanttoprocess….
▪ WHY was I describedashaving an“EatingDisorder”becauseI cutoutriceandbeans???

20. MICRONUTRIENTSIN FOODS
Whatfoods are highestin micronutrients?

21. MICRONUTRIENTS
▪ Acrossa widerange of micronutrients,
steak is morenutrientdense
▪ Organ meat likeBeefLiver is thereal
SUPERFOOD!

22. ANIMAL PROTEINS
▪ Animal proteins are some of themost
nutrientdense foodsavailable.
▪ Organ meats are thereal super-foods.
▪ Somehow, we have lostthisfact.

23. JUST BEEF!
▪ Don’t want to eat liver, beefwins out
all byitself.

24. HOWTO HIDEORGAN MEATS
▪ Hideground liverin mychilior
spaghetti
▪ Make burgerswith 4:1 ratio ground
beefto ground liver

25. BIOAVAILABILITY
▪ Zincabsorption
▪ Eaten alone, much of the zinc in Oysters is absorbed
▪ Eaten with black beans, only30%absorbed.
▪ Eaten with corn tortilla, almost0%absorbed.
▪ Otherexamples:
▪ Spinach is high in calcium, but almost all is tied up inoxalates
▪ Meat iron absorption – 85%
▪ Legumes – 0.84%

26. WHAT ABOUT FATS?
▪ Fats have littleto no micronutrients
▪ Fats are essential, butshouldn’tbe the focus
▪ Bullet Proof Coffee = emptycalories
▪ Chew wholefoodsrich inmicronutrientswith a focuson
animal proteins

27. Vegetables don’tcome without issues
PLANT ISSUES

28. ANTINUTRIENTS IN PLANTS
▪ AllPlantshaveanti-nutrients
▪ Anti-nutrientsarecompoundsthat servenofunction inthe bodyand
canharm youinhigh amounts
▪ Theplantshaveevolvednaturaldefenses
▪ Thesearenaturalpesticides
▪ Plantscan’trunawaylikeanimals
▪ Theyprotectthe partsofthe plantitdoesn’twantyouto eat
▪ Leaves,stalkandroots
▪ Therearethousandsof thesecompound,most ofwhichwehavenever
studiesthe effects onhumans
▪ Cabbagehasover49differenttypesof antinutrientsalone

29. ANTINUTRIENTS
▪ Oxalates
▪ Foundin spinach,dark greens, potatoes,nuts andseeds
▪ Tiny crystals, canirritate the gutand possibly cause leaky gut
▪ Disrupt normalcell function
▪ Accumulateover time.
▪ Deplete you of minerals (iron, magnesium,calcium,etc.)
▪ One of the primary causes of kidney stones
▪ Phytates
▪ Foundin corn, seeds, beans,nuts and grains
▪ Prevent mineral absorption
Photo of Oxalates in Kiwi. Source:
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0091341

30. HUNDREDS MORE
▪ Glucosinolate(CruciferousVegetables)
▪ Glycoalkaloids (nightshades)
▪ Lectins(beans,peanuts,lentils,tomatoes,potatoes,eggplant,fruits,and gluten)
▪ Tannins(tea,coffee,legumes)
▪ Saponins,trypsininhibitors(cereals,breads, babyfoods)
▪ Isoflavaones(soybeans,flax)
▪ Calcitriol,solanine,nicotine(nightshades,eggplant,peppers, tomatoes,potatoes)
▪ Chaconine(corn,potatoes,etc..)
▪ Cyanide(beans,manioc,manyfruitpits)
▪ Canavanine(apfalfasprouts)
▪ Goitrogens(soy, peanuts,cruciferousveggies)
▪ Salicylates (berries,driedfruit,herbs andspices)

31. MODERN PRODUCE
Looks nothinglike our ancestorsate andwe get it year round.

32. MODERN PRODUCE ISN’T
PALEO
▪ Modern produce has been hybridized over the last 100-200
years
▪ Modern tomato was invented in 1840
▪ Modern Strawberry in 1803
▪ No More Seasonality
▪ Fresh produceavailable year-round.
▪ Canning not invented until 1810 and not used in America
until 1913
▪ Frozen produce started in 1930s

33. WATERMELON
1 watermelon had
2 grams carbs
1 watermelon has
685 grams of carbs

34. CARROT

35. CORN
100 grams has
15 grams of carbs
100 grams had
4 grams of carbs

36. PEACH
1 peach had
less than 1 gram of carbs
1 peach has
17 grams of carbs

37. STRAWBERRY
Wild Strawberry
The wild strawberry was very small at only
about 5 mm across (about 1/5 of an inch).
They are sweet and tart. It would take a day
of foraging to collect one handful.
Modern Strawberry
The modern strawberry was hybridized first by French
botanists in the 1300s. They managed to make the fruit 15-20
times larger, but still much smaller than today’s strawberry.
In 1764 the pine strawberry was first hybridized. It wasn’t
until 1806 when, by accident during hybridization
experiments, the huge modern strawberry was developed.
They are now grown year-round all over the world producing
over 9 million tons a year.

38. STILL HAPPENING TODAY
▪ They nevermakea bitter, less sweet variant!
▪ Always sweeterandless nutrientdense
▪ SugarBee Apple (2016)
▪ Honeycrisphybrid takingthe already sweet Honeycrisp andmakingit
sweeter.
▪ CottonCandyGrapes
▪ 100 calories and 28gramssugarcomparedto already hybridized grapes
with 62 calories and 15 gramssugar.
▪ That is almost DOUBLEthesugar!

39. How We Can Leverage our Biology to Enable Weight Loss.
PRIORITIZINGPROTEIN
FOR WEIGHT LOSS

40. OXIDATIVE PRIORITY
▪ How our bodiesprioritize
Macro nutrients
Source: “Keto.” by Maria and Craig Emmerich
Original source: Oxidative Priority, Meal Frequency, and the Energy Economy of Food and Activity: Implications for Longevity, Obesity, and
Cardiometabolic Disease, Sinclair, Bremer, etal, February 2017

41. ALCOHOL
▪ #1 Oxidative Priority
▪ No Storage Capacity
▪ 15% Thermogenesis(TEF)
▪ Alcoholalso messes withyourhormones
▪ Stimulates Appetite
▪ Decreases Testosterone
▪ Increases Estrogen
▪ BEERBelly = estrogenbelly
▪ Not BiologicallyNeeded

42. EXOGENOUS KETONES
▪ #2 Oxidative Priority
▪ Littleto no storage capacity
▪ Not BiologicallyNeeded
▪ Your bodycanmake all the ketones itneeds when ketoadapted
▪ Higher ketones don’tmean better results.
▪ Youcan add abunchof MCToil to bowl of rice andshow higher ketones.

43. CARBOHYDRATES
▪ #3 Oxidative Priority
▪ Moderatestorage capacity(1200-2000 calories)
▪ Highest amountof Insulinneeded toutilize
▪ Not very Satiatingandcan causehunger in excess
▪ Not BiologicallyNeeded
▪ Your bodycanmake all the glucose it needs when ketoadaptedfrom
glycerol (stored fat) or protein
▪ Collagenmuchbetter for feeding Gut Flora

44. PROTEIN
▪ #4 Oxidative Priority
▪ Limited storage capacity (360-400 Calories)
▪ 25% Thermogenesis(TEF)
▪ Preferentiallyused forMuscleProtein Synthesis(buildingleanmass)
▪ Very expensive toturn into fuel (glucose)so bodyonly does it if other fuels not
available(glucose, fat).
▪ BiologicallyEssential
▪ Essential tomaintainlean mass, hair growth, etc.

45. FAT
▪ #5 OxidativePriority
▪ Theoreticallyunlimitedstoragecapacity
▪ Smallestamountof Insulinneeded to utilize
▪ Yes, it raises insulina little, enoughto stop lipolysis, break your fast,
etc.
▪ Moderately Satiating(caloriefor calorie)
▪ BiologicallyEssential
▪ Essential to make hormones, absorb vitamins like A, D, E andK and
for cellular health

46. DIETARY FAT
▪ Thevast majority of fatgoesthrough two
pathways:
▪ Burned as fuel (exercise)
▪ Stored in fat cells (Adipose)
▪ Almost ALLgoesto storage

47. OVEREATING DUE TO LACK OF PROTEIN
▪ Regardlessofage or body massindex,your appetitefor protein is so strongthat you will keep eatinguntilyou get enough
protein!
▪ If youdo not prioritizeprotein,you will overeat.
▪ Proteintriggersappetitesuppressingpeptides
▪ GLP-1helps with appetiteand weightmaintenancebecauseit has actionson thegastrointestinaltractas well as the
direct regulationof appetite
▪ GLP-1in the gutandbrainhelps with hormonesto triggersatiety.
▪ Yourbody and braincontinuesto look for thenutrients
▪ Focus on proteininsteadof fat and carbs = satiationwhich=weightloss
whilefuelingyour body withnutrients.

48. STOP
CHASING
KETONES
AND
INSULIN
Insulin is not the devil and higher ketones do not
mean better fat burning!

49. FATTY SHAKE VS EGG
▪ KetoCon
▪ Doctoratea shakeof heavycream,butterandMCT oil
▪ 4 eggs withham
▪ WHEREARE THE NUTRIENTS?

50. INSULIN IS NOT THE DEVIL
▪ The bodytightlyregulatesfuels intheblood atall times.
▪ Ittriestokeepsupplyatslightlymorethandemand atanygiven time
▪ High levelsof glucose,fats (triglycerides),alcoholorketonescanbe
dangerous
▪ TransientSpikesin insulintoprocessproteinand fuelshouldn’tbefeared
▪ High levelsof fastinginsulin istherealissue.

51. FASTING INSULIN
HOMA-IR = Glucose x Insulin
405
▪ Glucosealone doesn’ttellyou the wholestory: glucoseANDinsulin
▪ Likea car speed versusRPM

52. FASTING INSULIN
Glucose Insulin
BUT Pancreas working really
hard to keep glucose normal
Fasting Glucose Normal
85 mg/dl 20 mIU/L
HOMA-IR = 85 x 20
405
= 4.5

53. FASTING INSULIN
105 mg/dl 2 mIU/L
Fasting Glucose Normal
Glucose Insulin
BUT Pancreas is in cruise
control.
HOMA-IR = 105 x 2
405
= 0.4

54. BEST WAY TOREVERSE INSULIN
RESISTANCE (HIGHHOMA-IR)
▪ Shrink Fat Cells
▪ Reduce the overstuffed fat cells (lose
body fat)
▪ Maintainor Grow muscle
▪ Give glucosemoreplaces to go
▪ Best way todo this is prioritize protein
and limitdietary fat
▪ ProteinSparingDays

55. KETONES ARE NOT THE GOAL
▪ Bloodketonesarejustthedifferenceinfuel generatedminusfuel used
▪ Higheris notbetter
▪ No studyhasevershownthathigherbloodketonesmeans betterresults
▪ You cangain weightwithhigh bloodketones
▪ The longeryou areketothelowerbloodketoneswill be
▪ Yourbodygetsmoreefficientat usingthem
▪ Chasing highketonelevelsmakesaboutas muchsenseas chasinghigh blood
glucose
▪ High levelsof fuel in thebloodis notdesired
▪ URINE STRIPSonlytellyou if youarehydrated

56. BLOOD SUGAR AND
PROTEIN
▪ My highestblood sugarsare whenI amexercisingand COLD THERAPY
▪ Does thatmeanI should never exercise???
▪ BLOODSUGAR ISLOWESTWITH ALCOHOL
▪ Alcoholics have low A1C
▪ Alcohol willalso increaseketones!
▪ Blood sugarlevelsare affected by diet(mainlycarbs)
▪ Buttheyare also affected bymanyotherfactors
▪ Stress,exercise, highdemandfor fuelatanygiventime
▪ Blood sugarwillrisesome whenyou eat,itis normaland helpsproteinmakemuscles
▪ Largespikes is whatyou wanttoavoid (sugarand starchAND COFFEE)
▪ Itis true,eatinga stickof butterwon’t makeyour blood sugarriseand adding itto yourCOFFEE
willhelpkeepblood sugarfrom rising
▪ BUT itwillend up in yourfat cells! Andcoffee makesyou LESSINSULIN SENSITIVE!NOT
GOOD

57. PROTEIN SPARING MODIFIED FASTING

58. ▪ Alternate day fastinggrouplostmore
muscle
▪ Alternate day fastinggrouplostLESS
bodyfat
▪ Alternate day fastingDIDNOTresult in
changes in AUTOPHAGYor Inflammation
geneexpression!

59. 3.5 months of
PSMF!

60. PROTEIN SPARING MODIFIED
FAST
▪ PSMFisatool. It issomethingyou candooccasionallyfor
speedingupfatlossorbreakinga stall(NOT FORLEAN
ATHLETES)
▪ Insteadofextendedwaterfasting
▪ Reduceenergy(carbsandfat)whilestillhitting yourproteingoal.
▪ Forcesyourbodyuseevenmorestoredfatforfuel= fatloss.
▪ PSMFhelpskeepyou feelingfull,addedbenefitofthe high thermic
withprotein,whichmeansthatyoueffectivelylose30%ofthe
caloriesyoutakeinANDyou get NUTRIENTS!
▪ Helpsavoidmusclelossandhairlosscomparedto water
fasting.

61. HOWTO DOPSMF
▪ 1-3 days a week
▪ normal keto fat loss macrosthe other days
▪ Even though you are eating very nutrient dense foods(animal
proteins), you aren’t eating much (like 600-700 total
calories)
▪ Adding a few regular keto days each week ups the nutrients
your body needs
▪ Tends to be easier to do once already fat adapted

62. BEEF
Beef cuts per 4 ounces Calories Fat Protein Carbs P/E ratio
tenderloin steak 115 3.0 22.2 0.0 7.40
Beef Heart 187 5.4 32.2 0.2 5.96
Beef Kidney 179 5.3 31.0 0.0 5.85
sirloin tip side steak 190 6.0 34.0 0.0 5.67
Beef Liver 216 6.0 33.0 5.8 5.50
tri tip steak 200 11.0 23.0 0.0 2.09
shoulder steak 204 12.0 24.0 0.0 2.00
chuck boneless pot roast 240 14.0 28.0 0.0 2.00
brisket flat cut 245 14.7 28.0 0.0 1.91
top sirloin steak 240 16.0 22.0 0.0 1.38
t-bone 170 12.2 15.8 0.0 1.30
porterhouse 280 22.0 21.0 0.0 0.95
Beef tongue 322 25.3 22.0 0.0 0.87
Rib Eye Steak 310 25.0 20.0 0.0 0.80
Beef Back Ribs 310 26.0 19.0 0.0 0.73
boneless short ribs 440 41.0 16.0 0.0 0.39

63. WHO SHOULD DO PSMF?
▪ Gastricbypasspatients:focusing onrealproteinratherthan wheyproteinshakes.
▪ PatientswithInsulinResistanceandType2 Diabetes:
▪ Thebestwayto reverseinsulinresistanceisto shrinkfatcellswhilemaintainingor
growingmuscle.
▪ Proteinsparingmodifiedfastinghelpsshrinkfatcellsfastandensureyouwon’tlose
musclelikewith anextendedfast!
▪ Menandwomenlooking to speedupfatlossandbreakstalls.
▪ Bodybuildersandfitnesscompetitorslookingto shedbodyfator cut beforeacompetition.
▪ We recommendProteinSparingModifiedFaststo anyonelookingtolosebodyfat,breaka stall
or justspeedup theirfatlossresults.Thisisa fatlosstool,soifyouareleananddon’twantto
losebodyfat,PSMFisnotforyou.

64. WHAT DOES PSMF LOOK LIKE?
▪ Food can stillbevery tasty and satiating
▪ Lots ofleaner animal proteins,limited plants
▪ Eggwhites, chickenbreast, fish,seafood,leanercuts ofmeats liketenderloin,
filletmignon, pork loin

65. CLIENT RESULTS
▪ Client testimoniesusingPSMF
“Thank you, Maria, for
teaching us everyday what
to do to lose weight and stay
healthy! The Protein Sparing
Modified Fast book is
awesome! I’m doing 3 days
a week of PSMF and I’m
losing weight again!!! I
only want 10 more lbs and
I’m good!!! Thank u again!“
MJ0
“I ate all protein
yesterday lost 2.6
pounds over night.”
Results: Week 1 of PSMF .. -3.5 lb 🤩
-53.5 lbs down total!
I followed traditional keto Macro's from
Jan - Apr.. Things slowed down.
I kept CONSITANT (🗝) even though I
was frustrated not seeing "better" results.
Last week I learned about PSMF and
plugged in right away!
- 3 days of PSMF
- The rest of the week macro's from
Maria and Craig Calculator
Shocked by the scale today!

66. HUMAN DESIGN

67. ANCESTRALTIMELINE
▪ Puttingchanges in ourdietinto perspective
Upper Pleistocene modern humans:
Apex Carnivores
50,000 years ago 201
9
Hybridization of produce
(strawberries: 1806, Tomatoes: 1840)
Year-round availability of produce
Millions of Food additives and processed foods begin
among many others (GMO, seed oils, etc.)
10,000 years ago
Agriculture and Farming begins
This is just Modern Humans!
If you put the entire 2.4-
million-year history of
evolution on a 24-hour
clock, we have been eating
grains for the last 6 minutes!
Ultra processed food for the
last 4 seconds!

68. HUMAN DESIGN
✔Ancestorsate more meat than any otheranimal
✔Ancestorswere higherapexpredators than lions,hyenas, etc.
✔Our intestinesare evolved to process primarily meat
✔Our cecum is so small it can’t processany fiber
✔Our stomach pH is more acidic than scavengers and other carnivores
Whilewe are omnivores, we are primarily designed toeat animalprotein.

69. WEIGHT LOSS
"I do want to say a huge thank you to
you and Maria both. I was about
285lbs at my heaviest. I first started
losing by switching to a paleo diet, but
eventually stalled at about 240. I found
your site, bought your books and
switched to keto. As of this morning I
weigh 181. Still have a way to go to my
goal weight but I know keto will get me
there! Oh, and I no longer suffer at all
from my ulcerative colitis!!!" - Sam
To date I have lost 220 pounds. I
have been trying to get my family
to eat Keto with me with no
success. ..Maria Emmerich's Keto
Comfort Foods in particular has
been the ultimate game changer.
…I am beyond excited as to what
the future holds for my family and
our Keto lifestyle. I have
recommended these books to
everyone. Literally every recipe I
have made has been fantastic.
Lost 220
pounds
Lost 104 pounds
We are blessed to have found your books
to guide our keto journey. 1 year in with
forever to go! This is 200 pounds of weight
loss. – Lena Lost 200 pounds Total
"This is what your help has done for me...a
mom of 5, and business owner with
employees...parents that depend on me. I
reversed, super high bp, pre-diabetes,
hormone imbalance (bad) , pre-arthritis,
insomnia and a slew of other things. I must
give people your website information at least
once a week. I’ve lost 150 in fat and massed
about 20 lbs in muscle. XOXOX" -Robyn
"I have lost 135 lbs in the last year and
a half. My life is so different now, I had
a son, after playing with him for 15
minutes I would need to sleep for 2
hours. I had Sleep apnea, high blood
pressure, my hands would hurt so bad I
had trouble holding my phone. I want to
thank you, for all that you do." - John
Lost 135
pounds
My heaviest weight was 456lbs. I needed a
total lifestyle change. My heart was enlarging,
I couldn't walk very far, hard to breathe,
asthma, acid reflux… I adopted the low carb
way of eating and shed so much weight so
fast. I broke through my plateau and have
shed another 70lbs bringing my total loss to
254lbs to date and still losing... My asthma is
gone, my heart is ok now, I can walk with
no issues, I actually run 80 minutes a few
times a week.. I feel amazing!!” - Ashley
Lost 254
pounds
Lost 150
pounds of
fat, gained
20 pounds
of muscle
73 and 77 years old

70. TYPE II DIABETES
"A year ago, I was diagnosed with
Type 2 diabetes. My A1C was 10.7
and my fasting glucose was 231. ... I
have been following the Keto diet for
exactly a year. My A1C is 5.0 and
my fasting glucose is 80. I have lost 45
pounds. My husband has benefited
from this change in our diet as
well. He's lost 115 pounds!” - Trina
“My husband was on 3 different
meds for diabetes. Within 1 week of
using her recipes and following a
ketogenic lifestyle, we had to cut one
of his meds because his blood
sugars were so low. He is now off 2
completely and is just taking 1/2 a
dose of the original medication. His
blood sugars are more regular than
they have ever been.” - Wendy
"I have been following you for a couple of
years and I have all your books. I have
lost 90 lbs and feel better than ever. I am
56 and 5'2". My starting weight was 265
and now at 175. I am no longer
hypertensive or diabetic, A1C down from
7.9 to 5.4. Cholesterol is in the super
good range. I stopped taking a handful
of medications." - Mechiel
“The Nurse asked what was I doing as I
had lost 12 pounds and my BP was
down. She asked about
my Diabetes meds and I told her I had
stopped them. My A1C was 5 and when I
was on meds it was 7.” - Steph
“In the 2 months since I have
guided her nutrition, my Mom
has lost 13 pounds. Her
kidney function has increased
from an extremely dangerous
22% to 48% (yay! No longer
heading toward dialysis!) Her
HbA1c is at a 5.8 which is at a
non-diabetic level (for
a diabetic!) Her protein levels
in urine went from "severe"
down 2 stages to "mild.” -
Theresa
A1c from 11.1 to 5.1
in THREE MONTHS!

71. ECZEMA AND SKIN ISSUES
"I wish I had pics of my son's skin
before hand. But eating grain and
sugar free has cleared up
his eczema, and it has done miracles
for his ADHD. I just had a meeting
with his teacher this morning who
confirmed that he has been much
more even keeled. Happy to write it
up if you want. Though he is not a
baby, but a 10 year old who has
had eczema since he as 1 ½." -
Stacy
“After eliminating wheat and sugar from my diet
I have lost 55 pounds, brain fog is
gone, eczema gone, blood sugar normal,
triglycerides normal, good digestion, ease of
menopause symptoms, more energy, no food
cravings, happy outlook, in control of my eating
and mood, . I’m a new woman!” -Denise
Just wanted to show you a quick update after
being on your diet for 5 days!! I've attached a
before and after picture. My itchy, rashy legs
have always looked their worse when I'm in a
bath or shower; they are always there, but
something about the hot water would make
them very red and more noticeable than they
already were. The "before" picture is how my
legs would look while bathing for the last 3 or
so years. I was so happy to take a bath
tonight and realize they are almost all gone! I
just wanted to thank you again for saving my
skin!
"Here is my before and now (not
after because I'm not finished yet)
I started at 212 and these pants
were too tight. My painful acne is
gone. Joint and muscle pain is
gone. I feel awesome. My journey
started when I wanted to clear up
my painful cystic acne.” Christy

72. IBS, ACID REFLUX, CROHN’S, COLITIS
"Good afternoon – My 7-year-old son
was diagnosed with Crohn's disease
this past summer. You recommended
aloe vera and a digestive enzyme as
supplements. He is doing absolutely
fantastic. He is also following a grain
free diet as well as no to low refined
sugars. At his month check up with his
GI Doctor the Doctor was completely
floored with how well he was doing.
He weened him off of steroids, he has
now been off them for well over a
month!” - Nicole
"I do want to say a huge thank you to
you and Maria both. I was about
285lbs at my heaviest. I first started
losing by switching to a paleo diet, but
eventually stalled at about 240. I
found your site, bought your books
and switched to keto. As of this
morning I weigh 181. Still have a way
to go to my goal weight but I know
keto will get me there! Oh, and I no
longer suffer at all from my
ulcerative colitis!!!" - Sam
"I first started following your blog and
purchasing your cook books in late
2012. At that time, I'd been
hospitalized several times for
ulcerative colitis, weighed about 90
lbs. I had been put on Remicade -
which is a very strong biologic drug
that suppresses the immune system -
just to keep my body from destroying
itself further. Well, long story short, I
used food to heal myself. In the past
three years, I've gone from being
barely able to get out of bed, in and
out of the hospital and having to take
strong, cancer-causing drugs, to
thriving, being able to run and lift
weights and being off all medications!”
- Mica
“Been following a keto diet for 1 year,
lost 70 lbs, less aches, IBS gone,
blood sugar normal, mood improved,
and many more benefits.” -Mary Ann
I wanted to let you know 2013 has been the best year of my life. I'm down
over 60 pounds, and off all but 1 prescription medication!!! I was taking over
600 pills a month, prescription and non-prescription. I had headaches
everyday, had no energy, severe acid reflux and had severe IBS. For the first
time in my life I feel amazing!!! You have given me back my health, which I
am forever grateful!!!! -Tanya

73. MULTIPLE SCLEROSIS(MS),
GRAVES AND PARKINSON’S
“My husband had such an amazing report
from his MS specialist a couple of weeks
ago. He has feeling in a place on his leg
that he hasn't had feeling in about 20
years. He was supposed to get his botox
injections in his calves (every 3 months)
but he didn't need them. He can walk on
his heels. It's been probably 20 years
since he could do that. His Dr. was happy
to receive the "Keto" book that I sent with
him for her and couldn't wait to read it.” -
Stacy
"I had lost 50 lbs. & my sister
who has battled MS for more
than 25 years had significant
symptom relief in just 90 days!
Amazing!" - Charla
My dad has parkinson’s and
they've been doing it for
about 6 months now and
we can tell quite a
difference in my dad when
he's eating the way he
supposed to be. It helps his
balance, mood and
strength. Your books and
website have helped us so
much, thank you! - Wanda
" I just want to say a HUGE thank you for all you do Maria! After following the keto
cleanse for 2 months, my Graves’ disease is gone!!!!!! I just got my labs today! My
endocrinologist has been a huge supporter with this lifestyle choice for my T1
diabetes, but was skeptical it would benefit anything else or that my Graves’ could
get better without an anti thyroid medication (I’m highly allergic). Thank you, again! "
- Nicole
“I HAVE TO SHARE: I have MS. Today i saw
my doc for a check up. She said my
"numbers" are the best they have ever been
on record. I truly believe it's because of this
Keto lifestyle. Understand, that my "numbers"
were reaching a level that was sure to make
it mandatory that the neurologist change my
MS meds. I was fully expecting to hear the
news today. However, the NEWS COULD
NOT HAVE BEEN BETTER!! Thank you
Maria and Craig!!!! I have no visible
disabilities due to MS and my cognitive
abilities are better than ever. KETO KETO
KETO!!! [I have had MS for 20+ years.] —
feeling blessed.” - Julie

74. ALZHEIMER’S,MOODS, ADHD,AUTISM
"Maria/Craig - Thank you
both for all that you do for
others! BTW, my 91 year
old mother who is in late
stage Alzheimer’s is still
with us and fully Keto since
April and is much more
cognitively aware. She is
declining physically now but
much easier to care for
because of her improved
cognition." - Gail
“I suffered weight gain and depression along
with anxiety. I would just feel unhappy and
spent more energy than I had to get through
the day. It is such a cycle and for the first time
in my life I feel like I have some control over it.
I no longer feel trapped in my dysfunctional
body!! Thank you! I want to sing your praises.”
- Llisa
"My daughter was told she was
borderline insulin resistant, adhd,
and had a behavior disorder. She
has lost 38 lbs, and no longer has
any symptoms of any of her
conditions. She sleeps better at
night and has amazing grades in
school this year, her first year in
Junior high.“ - Amanda
"I have been following you for about a
year and everything you say, and your
books seem to make so much sense.
We, fortunately, are not over weight but
I was, and I say was, bipolar. The keto
diet has totally stabilized me. My dad
passed away this summer and I even
kept level through that. My
daughters ADHD is so much better.
Thank you and keep doing what you
are doing, you are helping so many
people, like us. " - Theresa
"We put our 10 year old son on a keto diet in November, with the hope that it
would help his ADHD symptoms. In December, his teacher remarked that he
seemed more focused in class, especially after snack time, which used to be
marked with bursts of energy and lack of self control. Well, last night he got his
report card. His grades went up in every subject. His change is remarkable.
We just went GFCFSFSF and there was an immediate shift in
behavior. She is 4 and has an ASD diagnosis… She's on a
whole new protocol, but this diet was the first step. Very
impressed by the removal of sugar. She takes one simple no for
an answer now. It's crazy. - Heather

75. FIBRO, LYME, CHRONIC PAIN
Since I have been following Maria, I
no longer have IBS symptoms, and
no fibro pain. I feel great! As an
added bonus...I have lost almost 50
pounds and weigh what I did before
the birth of my oldest child. My
energy is great. My moods are
stable. And her recipes have made it
soooo easy.” - Linda
“I was struggling with my weight, chronic
migraines, bile & acid reflux, fibromyalgia,
chronic pancreatitis & hormonal imbalance
...This WOE has changed my life... I am
medication free, put a major stomach surgery
off & feel AMAZING!”
“I was taking eight extra-
strength pain pills to quiet severe
nerve pain. The drug barely took
an edge off my pain. I had been
using that high dose for years.
Just spent a full week of walking
and playing and enjoying outings
with my six grandchildren. A year
ago I would have done it in a
wheel chair. This past week, I
walked the Minnesota
State Fair on the 6th of the 7
days! I will turn 66 this month
and feel younger than I did ten
years ago. Wake up smiling
every day.” - Pam
“My husband was diagnosed with chronic lyme disease. At one
point, we weren’t sure he was going to make it, as he just kept
getting worse and more sickly by the day. Almost EVERYTHING
you read about lyme is the crazy inflammation and cutting out
gluten/sugar to help get this issue under control. Thanks to
becoming aware of your work a little over a year and a half ago,
there was no deprivation involved for this way of eating and he hit
it hard at the beginning of 2013!! I’m so thrilled to report, as I
write, he is doing unbelievably well!” - Nancy
“I was having migraines and was having mini
seizures three sometimes four times a month.
Since I have cut out not only grains but all flours
except using almond and coconut flour that Maria
uses in her recipes and have gone completely
ketogenic not only do I not have any migraines but
I’ve not had any seizures.” - Jolena
“I have said goodbye to migraines,
asthma, and joint pain. I am sleeping
great, I have energy, my mind is sharper,
I look younger, and my cheerfulness
quotient is off the charts.” - Rian

76. KIDNEY FUNCTION
"The Before Picture is from Nov. 2016 and in Progress is Sept.
2018. I have lost 150 pounds. My husband, Anthony joined me on
Keto about 6 months ago and he has lost almost 100 pounds but
more importantly, his arthritis is considerably better, he has
reduced his blood pressure medicine, his heart often would go into
a-fib, but since eating keto he has not had an
episode. His kidneys are functioning better too. We feel better
(less aches and pains) and are so much healthier! We love this
way of eating and are so glad we found Maria and Craig early on
our journey!" - Jenny
"My mom is a diabetic. She had diabetes, stage
4 kidney disease, has had strokes and T.I.A’s. My Mom saw her
new Nephrologist again. (2nd visit - 1st was a month ago.) What
we learned - In the 2 months since I have guided her nutrition,
my Mom has lost 13 pounds. Her kidney function has increased
from an extremely dangerous 22% to 48% (yay! No longer
heading toward dialysis!) Her HbA1c is at a 5.8 which is at a non-
diabetic level (for a diabetic!) Her protein levels in urine went
from "severe" down 2 stages to "mild." - Theresa

77. OFF MEDICATIONS
"That's 1/2 of a blood
pressure pill. Should be
gone soon too. I love it!"
-Rebecca
“When I was 14 I suffered from Osteomilitus and
Rheumatic fever at the same time. I had to take
50 pills and a horrific amount of steroids to combat this
(otherwise it would have been amputation of the affected
parts). I spent thousands of pounds on dermatologists,
trichologogists, drugs, pills, steroid creams shampoos all
to absolutely no avail… It wasn't until a month ago after
reading your book did I finally understood and went keto.
But the miracle here is that it cured everything
completely that I had! I literally cant believe it. I feel I can
get close to people and live a normal life which I never
thought would be possible. So thank you for saving my
life Maria.” - Sue
“These are a few of the
meds I no longer have to
take since starting a Keto
diet in May 2014.” - Rian
I'm down over 60 pounds, and off all but one
prescription medication!!! I was taking over 600 pills a
month, prescription and non-prescription.
“I was taking close to 20 pills per day. Those pills barely
took the edge off my pain. Since starting eating Maria's
Way, I rarely use pain meds.” - Pam
At the time of my surgery, I was on 10 different
medications and a CPAP machine. Fast forward to one
year after surgery. I lost 109 pounds and all but
one medication.” - Bobbie
I sleep better, and have more energy. I used to take
Wellbutrin 2 times a day, Abilify1 time a day, Lamictal 2
times a day, Cymbalta 3 times a day, Klonopin 2 times a
day. I'm off all those medications now! My moods have
stabilized and I no longer have severe depression.

78. FAMILIES
“Our girls are 13 & 15 we started
keto as a family at the beginning
of this year. There has always
been some adhd and intense
emotional type issues with our
oldest. She came to me after two
months and said she never wants
to feel like she used to again! We
seriously have a whole new
family! …Weight loss for my
husband so far 70lbs, I’ve lost 40,
our youngest lost 10 and our
oldest gained 10 filling out
perfectly. We have lost extreme
inches, gained so much energy,
mental clarity, hormonal
balancing, moods/drama, restful
sleep, non alarm early morning
rises, the list just keeps going.
We are a keto family an we are
loving watching the individual
transformations! It’s So worth it.” -
Krissy
“We did it for our daughter who was
having issues being over weight as well.
From the age of 5 they thought she was
going to start puberty. I guess an effect of
being obese. I was about 500 lbs taking
heart burn meds and blood pressure
meds. My wife was pushing 190 on a little
5 foot 3 frame. The weight started coming
off instantly. We have been eating this
way for 5 years now. My beautiful wife is
now 115 lbs (lost 75 pounds). I no longer
take any meds never had heart burn
since, and I am down to 219 (LOST 281
pounds). Our daughter no longer has her
health issues. We have no desire to ever
go back. The food is amazing. But most
importantly we are healthy. Our daughter
is going on 11 and still no puberty. I can't
even begin to thank you enough for
everything you do and did for us. Thank
you for the amazing recipes. Thank you
for your hard work and desire to help
make others life's better." - Joshua
"I started in mid-June and
my family all joined me in July. My
husband lost 67 lbs and went from a
size 38 to a size 32 pants. He is off of
bp meds and his cpap, and fixed his
cholesterol. I have lost 63 lbs. I have
fibromyalgia and eating this way
helps my pain so much! I feel so
much healthier, no more glue in my
gut, and no more insatiable hunger.
My daughter was told she was
borderline insulin resistant, adhd, and
had a behavior disorder. She has lost
38 lbs, and no longer has any
symptoms of any of her conditions.
She sleeps better at night and has
amazing grades in school this year,
her first year in Junior high.
My oldest daughter also lost around
12 lbs, which was all she needed to
lose. Keto is the way to go." -
Amanda
Family lost 281 pounds

79. HEART DISEASE
▪ In 18months lostover 200 pounds - from over 400
pounds to 176!
▪ He was facinga kidney transplant,
▪ had3 heart attacks,
▪ numerousvascular issues.
▪ He is atesticular cancersurvivor and the biggest warrior I
know!
▪ He isstrict Keto - no lazyKeto, no carb ups,no eating
offplan. Itwas a matter oflifeor death - hechoselife!

80. ARE YOU CONFUSED?
▪ Youmay hear mixed messages.
▪ This is nottoconfuse you.
▪ No matter what, if you get off processed foodsand eat real food,you are gettinghealthy!
▪ This isn’t acompetitionaboutwho is right becausewe are all trying toencourageyou toeatreal food.
▪ I justdon’tlike it when I hear: “Itried ketoanditdidn’twork”

81. How to get more help.
BOOKS ANDSERVICES

82. MY BOOKS

83. FREE YOUTUBE COOKING
VIDEOS
▪ Click here towatch the videos and subscribe to our new
YouTubechanneland never miss a video!
https://www.youtube.com/user/mariamindbodyhealth
▪ Tell your friends! Keto foodcan be delicious andeasy to
make!

84. FREE MACRO CALCULATOR
▪ Get your personal macros done: https://mariamindbodyhealth.com/keto-calculator/

85. FREE EBOOK WITH MEAL PLANS
▪ Get started today!
▪ http://mariamindbodyhealth.com/free-ebook-with-
meal-plans/

86. KETO TRIPS: GREECE, ITALY,
BALI
▪ Clickhereto checkit out:
▪ https://mariamindbodyhealth.com/events/

87. MY SERVICES
▪ NEW Keto Courses!
▪ All NEW! Amazing Videos and Interactive Meal Plans
▪ Weekly Live Webinars for VIP Members
▪ Keto-Adapted.com
▪ Tons of supportoptionsincludingweekly webinar and meal plangenerator
▪ Over 500 exclusive recipes
▪ MariaMindBodyHealth.com
▪ Blog with lots of free resources and personal consultingoptions.

88. KETO COACHING CERTIFICATION
▪ Do youhave a passion forketo and helpingothers?
▪ Our CertifiedKetoCoaching program is open for
registration! Today istheLASTday!
▪ Learn more here:http://keto-adapted.com/keto-
coach/

89. KetoMaria.com
THANK YOU!