In today's episode Jessica addresses two listener questions regarding eating sugar free and/or low carb treats and what sweeteners are okay to eat and the other regarding what oils/fats to use and how to cook with them. 

Here is a quick list of what she discusses: 

Good sweeteners: 

  • Erythritol (she likes "Swerve" and a "Steviva Brands" which is a stevia/erythritol blend)
  • Stevia (Steviva Brands and Sweet Leaf are trusted brands)
  • Monk Fruit and Monk Fruit blends

Stay away from Sucralose (Splenda), Aspartame, Sacchrin (and others talked about in the podcast) as these are all chemically produced and raise blood glucose and/or wreck our gut microbiome when consumed regulary.  

Good Oils/Fats:

  • Ghee
  • Coconut Oil 
  • Grass Fed Butter
  • Grass Fed Beef Tallow
  • Pastured Pork Lard (Bacon Reserves)
  • Avocado Oil
  • Olive Oil 
  • Duck Fat
  • Others mentioned in podcast 

Bad Oils/Fats:

  • Any "vegetable" oils (which are actually all seed or legume oils): 
  • canola oil 
  • corn oil
  • sunflower oil 
  • peanut oil 
  • safflower oil 
  • And many more mentioned in the podcast 

If you enjoy this podcast and would like to leave a 5 star review on iTunes you can be entered into Jessica's drawing to win a HUGE basket of Keto products (over $100 value!). 

Just leave the review and send Jessica an email letting her know you did and what the name was you left the review under. When she picks a winner she will be able to reach out to you to let you know you have won and get a mailing address!  Thank you so much for listening to this podcast and sharing your review so that others on the keto journey can find it too :)


Instagram: @thatketoblonde




On today's episode I am interviewing Erica and Jenni of "Oh, Hello" keto bakery! 
Meet Erica:

Oh, hello! It’s nice to meet you. I’m Erica. I am a wife, a mother to 3 busy boys, and I love to cook. 

In January 2018 I entered a weight loss challenge. I didn’t have much to lose, really, but was excited for the challenge. I knew that there was room for improvement in my weight and overall health. After doing my research, I just had to try Keto! Instantly I started feeling better. I no longer feel bloated, my complexion is clear, my energy level is up, I sleep better at night, my joint pain nearly gone, and I dropped a total of 20 lbs- that’s double my goal! I am feeling great and am so happy that I started this journey. 

As I mentioned above, I love to cook. I especially love to bake! Past diets have not only left me feeling deprived of food, but have left me feeling deprived of my favorite hobby too. During this Keto journey, it has been important for me to have diet appropriate treats on hand (this girl needs her sweets!). 

My love of food has driven me to create recipes that have satisfied my sweet tooth while keeping me on track with my diet plan. I never expected Keto to become a lifestyle for me. But, with the right support, knowledge, and food, it is exactly where I want to be. I truly hope that our business can make your journey a little brighter too! I am really excited to share our low carb, absolutely delicious goodies with you!

Meet Jenni:

Oh, hello! My name is Jenni, I am excited to tell you about my Keto journey.

The first time I talked to Erica about Keto I was a week into a weight loss challenge that had weekly weigh ins. I remember telling Erica that I wasn’t really sure about Keto because of all the fat. She just shrugged her shoulders and confidently said “I really think it is a good thing”. A week later I had spent between 1-2 hours each day at the gym. I weighed in at the exact same weight. As hard as I try, I always failed to watch what I was eating. I sure love my sugar, and I always had an excuse of why it was okay to eat it. 

The following week I started eating a high fat, low carb diet not fully ready to commit. I lost 6.5 pounds that first week and I was hooked. The energy I had was off the charts and I immediately felt the difference in my body not feeling bloated. As I educated myself on macros and what my body needed, Keto was definitely the answer. 

 I have lost a total of 35 pounds since January 1, 2018. My body fat percentage has gone from 35% to 20% and still dropping. I still have some work to do, and am going to see where Keto can take me long term.

Being a mom with 3 active kids between the ages of 8-12, Keto has fit right into my life. My husband prefers to eat gluten free and my kids are coming around to trying new things. These baked goodies have really helped the transition.

Follow them on social media: 
Instagram: @oh.hello.bakery
Facebook: Oh Hello Keto Bakery
Thanks for listening! 
Instagram: @thatketoblonde

Kate is certified in everything from the Institute of Nutritional Leadership to Beachbody Live to P90X.

And after training and coaching clients for nearly a decade, Kate discovered that her clients got the most amazing results when they were able to focus on the big picture of their wellness - not just diet or exercise, but also mindset, stress, community, & more.

That's when Kate set out to revolutionize how people approach weight loss and fitness. She's now changing thousands of lives while also raising her 3 amazing daughters in southern Florida.

Kate's experience, training and passion are all about getting results for busy women... not just in terms of fat loss, but also by improving their overall quality of life.

Podcast: Straight-Up Wellness

Instagram: @ketolivingkate

Thanks for listening! To get info on my coaching packages and NEW Keto Coaching package email me direct:

I look forward to hearing from you :)



In today's episode Jessica addresses a few listener quetions regarding cholesterol numbers on Keto, PCOS, Vitamin D, B6 and magnesium levels low and how to address those. In addition, you will hear her chicken bone broth recipe so you can start making your own today! 

If you would like to follow Jessica's newest Instagram page for the family farm, Branch Hill Farm, you can do @branchhillcabin or the new Facebook page:

And don't worry, all her Keto pages are still alive and well. You can follow those pages at:

Instagram: @thatketoblonde

Thanks for listening! 


In today's episode Jessica answers some listener questions that have been coming in.  

If you would like to get your Keto Mojo ketone meter (the one Jessica talks about in this episode and uses personally) then follow this link for 15% off!


Thanks for listening!



 In today's episode I have a great chat with Dr. John Limansky.  We talk all about how he sees Keto from an MD's perspective and some background on his biohacking ways (he even gives me somes tips I can't wait to try!).  Dr. Limansky is a wealth of knowledge and is really one of the "good guys" out there just trying to get the info out there and make this a better, healthy world for all of us! 

Dr. John Limansky is a board certified physician in Internal Medicine.  He has worked as a hospital medicine physician for a decade and saw first hand the destruction caused by a modern western diet and lifestyle. His desire to improved health and longevity for his patients and society led to him creating his own virtual practice. Dr. Limansky incorporates biohacking techniques within a ketogenic lifestyle to improve health at a cellular level. He currently is the cohost of The KetoHacking MD podcast with veteran podcaster, Jimmy Moore.

You can find him on social media @biohack_md or via his website

Thank you so much for tuning in for this episode! 

If you enjoyed it, please leave this podcast a 5 star review on iTunes. I appreciate it so much!


Instagram: @thatketoblonde



Known commonly as DocMuscles on the internet, Dr. Adam Nally is a boardcertified family practice physician and board-certified obesity medicine specialist with advanced curriculum obesity treatment and health policy fellowships. He provides his patients a health program that brings a heightened sense of well-being, health & vitality through a uniquely personalized approach. He treats the whole family from the cradle to the grave, and has a special focus on insulin resistance, diabetes, cholesterol, hypertension, and weight management. He is also specially trained in laser skin revitalization, fat sculpting, tattoo and hair removal. He is the owner and chief medical officer of Nally Family Practice and the Arizona Bariatric Institute. Dr. Nally is a nationally and internationally recognized speaker on health, ketogenic diets and exogenous ketone supplementation. He is the author of The Keto Cure (Victory Belt Publishing) to be released April 10, 2018. He is a blogger on, and the owner of He was the cohost podcaster on the internationally recognized KetoTalk with Jimmy and the Doc, a top 50 health podcast available on iTunes. He served as the Past-President and member of the Executive Committee for the Arizona Osteopathic Medical Association, and is recognized as a Health Policy Fellow through the American Osteopathic Association. He serves as an Adjunct Professor, for both A.T. Still University and Midwestern University medical schools. Dr. Nally served for six years in Air Force Reserve as a Major in the Flight Medicine Department of the 944th Medical/Dental Fighter Squadron. He also served as the Team Physician for Willow Canyon High School from 2002-2010. After graduating from Grand Canyon University in Phoenix, Arizona, he attended medical school at the Kirksville College of Osteopathic Medicine in Kirksville, Missouri. He completed residency in 2002 at John C. Lincoln Hospital in Phoenix, Arizona, in Family Medicine where he served his last year as the Chief Resident. He is board certified in Obesity Medicine through the American Board of Obesity Medicine and completed a 500 hour Advanced Curriculum Fellowship through the American Society of Bariatric Physicians. He resides in Waddell, Arizona, with his wife and two children on a small ranch where he enjoys horseback riding, archery, camping, and gardening with his koi in his aquaponics garden and pond. He is an avid reader and enjoys active participation in his church.

The Keto Cure 


In today's episode, Daniele Della Valle, NTP!

Daniele Della Valle is a Certified Nutritional Therapy Practitioner, Author, Public Speaker, Nutrition Education Program Writer, Instructor and Food Educator. Having worked in the food, beverage, retail and service industries for the past 18 years, Daniele has had an invaluable experience that greatly contributes to her now profession as an NTP and Associate Instructor for the Nutritional Therapy Association. After Daniele transitioned into nutrition she dove head first, worked in a Keto clinic as the principle nutritionist, opened a private practice, wrote a book, started a podcast, became and educator and now is speaking all over the world inspiring nutritionists and wellness professionals. Her love to heal and be of service to others is clear when you meet her, her heart knows no bounds. Daniele's hope is that she can work hard to help everyone feel validated and supported through every aspect of their journey to health and wellness.

To buy the "Happy Weight" book:

Instagram: @danieledellavallentp

Thank you for tuning in!

To register for my upcoming class:


Jade is an Epilepsy Advocate, Community Health Educator, Lifestyle writer and Licensed Massage Therapist. She is passionate about self-care, the Ketogenic lifestyle, and Epilepsy advocacy. Jade focuses her energy on sharing her personal journey of healing and overcoming the challenges of Epilepsy to help bring hope, empowerment and education to those seeking to change or accept the challenges in their life. Jade uses her experience and education to work with individuals and businesses to bring out their best version of themselves.

Find Jade on Social Media








"We must let go of the life we have planned, so as to accept the one that is waiting for us". - Joseph Campbell

Do you want to sign up for the pilot on-line Restart class taught live by Jessica?  Limited to 10 group members for the class starting August 16, 2018. Don't miss out on your chance to take the class at this discounted rate! 

Follow this link to get more info or to sign up today!


In this episode I interview my mom, Lana, about how her life has significantly changed over the last 5 months on a ketogenic diet/lifetyle after years of suffering with the auto-immune disease, Rheumatoid Arthritis.  Don't miss this inspirational episode and Jessy's momma!

In the opening 15 minutes I also bring all of my listeners up to date on our farm life adventures and all the new little family members we have recently added to our little farm. :)

Share this episode with a friend that you think needs some encouragement that things CAN get better. An auto-immune or chronic illness situation does NOT have to be a life sentance and we don't have to settle for only two options: surgery or medication!  Nutrition and lifestyle matter - they matter the MOST!  

As always, thank you for listening.

Instagram: @thatketoblonde


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