In this powerhouse episode of Speedy Keto Living, we sit down with Annie Lampella, keto expert, fitness coach, and creator of KetoFocus. Annie breaks down why protein is the key to unlocking strength, sustainable energy, fat loss, and long-term health on a keto lifestyle.

We dive into Annie's personal health journey, how she transformed her body with a protein-forward approach, and the simple shifts you can make to feel stronger, eat smarter, and live longer. From understanding macros and metabolism to building muscle and managing cravings, Annie delivers practical, beginner-friendly advice that works for busy lives.

Whether you're new to keto or looking to optimize your results, this episode gives you the tools to level up your nutrition and take control of your health, one protein-packed meal at a time.

In this episode, you'll learn:

• Why protein matters more than you think on keto

• How to build strength and increase energy with balanced macros

• Simple ways to boost daily protein without overcomplicating meals

• Annie's personal transformation and top habits for longevity

• How to avoid common keto mistakes and stay consistent long-term

Hit play and get inspired to power up your plate — and your life.

Rosanna Smith speaks with Katie Roux, Gut Health and Weight Loss Coach, to explore the powerful connection between your gut and your waistline. If you've ever struggled to lose weight despite "doing everything right," this conversation reveals why your digestion, hormones, and stress levels might be the real missing pieces.

Katie shares how she helps women heal their gut, balance blood sugar, and finally achieve sustainable fat loss — without extreme restriction or burnout. From identifying hidden root causes of inflammation to practical tips for improving digestion, reducing stress, and resetting metabolism, this episode dives deep into how food truly can be your medicine.

✅ Learn how gut imbalances impact cravings, mood, and energy
✅ Discover why stress and poor sleep stall fat loss
✅ Get actionable steps to start healing your gut naturally
✅ Understand how keto and low-carb approaches can support long-term metabolic health

If you're ready to stop dieting and start healing, this is the episode you don't want to miss.

🎧 Listen now to "Fix Your Gut, Fix Your Weight: The Secret to Real, Lasting Fat Loss" — and start your journey toward vibrant health and sustainable weight loss today.

Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

When it comes to reducing or eliminating carbs, what's the best course of action when it comes to sweets? In this episode, Rosanna goes over the best and worst sugars when it comes to the keto diet and how insulin impacts our health. We cover:

Are you not satisfied with where you are in life, whether it relates to your health, relationships or professional life? In this episode Rosanna helps you move from collecting information to implementing a plan of action. Take these action steps to start getting results. 

In this myth-busting episode, Rosanna tackles the most common keto misconceptions that stop people from reaching their goals. Have you ever heard that keto is all bacon and butter? That you can eat unlimited protein and still thrive? Or that keto can cause ketoacidosis? Rosanna breaks it all down with clear, science-backed explanations, separating fact from fear.

We'll also cover whether you can actually build muscle on keto, if the diet is just a fad, and why not all fats are created equal—plus, what you really need to know about fiber on keto, heart health, and staying in ketosis. Whether you're a keto beginner, a weight loss warrior, or just trying to optimize your nutrition and metabolism, this episode is packed with keto clarity.

Perfect for busy professionals, moms on keto, fitness enthusiasts, and anyone who wants quick and reliable keto tips to fuel their journey. 🎧 Listen now and take your keto lifestyle to the next level!

Most of our weight loss goals tend to center on a target weight or how many pounds we want to lose. But what are some goals we should consider that aren't just a number? In this episode of Speedy Keto Living, Rosanna shares 3 weight loss benefits that don't involve the scale. 

What is the Keto Flu and how can you avoid it? In this episode of Speedy Keto Living, Rosanna explains what the Keto Flu is and why you experience it early in your keto journey. We cover:

We often hear that the keto diet is unsustainable. In this episode, Rosanna explores what is fact and what is fiction about adopting the keto diet for a long period of time. She covers:

Rosanna covers seven different popular variations of the keto diet in this episode. She shares her experiences with the ones she's tried and what the differences are between all seven. 

Is the scale stuck for you? In this episode, Rosanna covers 10 popular reasons for why we hit weight loss plateaus with the ketogenic diet, and 4 ways to break through your plateau. Covered in this episode:

(1:01) - Hidden Carbs

(1:30) - Stress

In this episode, Rosanna explains the benefits of feedback loops when it comes to getting success out of your diet or fitness routine. She covers:

Are you curious about following a ketogenic diet while staying vegetarian? In this episode of Speedy Keto Living, we dive deep into the "Ultimate Guide to the Vegetarian Keto", breaking down everything you need to know to succeed on a low-carb, high-fat, plant-based keto lifestyle.

Learn how to balance macros, get enough healthy fats and protein, and discover the best vegetarian-friendly keto foods to keep you in ketosis. We'll discuss essential nutrients, meal planning tips, and how to avoid common pitfalls that can make or break your success. Whether you're new to keto or looking to adapt your current diet to a vegetarian approach, this episode has got you covered!

Topics we'll cover:
✅ Best plant-based fats and proteins for keto success
✅ How to stay in ketosis without meat
✅ Essential nutrients and supplements for vegetarians on keto
✅ Meal planning and easy recipe ideas
✅ Overcoming common challenges and mistakes

🎧 Tune in now to learn how to make the Vegetarian Keto Diet work for you! Don't forget to subscribe for more keto insights, tips, and expert advice!

#VegetarianKeto #KetoDiet #LowCarbLiving #PlantBasedKeto #KetogenicLifestyle

Rosanna Smith sits down with Angelita Nwaokelemeh, founder of Thrive with Angelita: Root Cause Wellness and a passionate advocate for functional medicine and metabolic health. Together, they dive deep into the science and strategy behind reversing metabolic dysfunction — from improving insulin sensitivity to understanding the critical role of fiber, fasting, and food order in supporting long-term wellness.

Discover how intermittent fasting can reset your metabolism, why fiber is a secret weapon for blood sugar balance, and how small, sustainable changes can help you reduce inflammation, boost energy, and optimize gut health. Angelita also shares her own health journey and practical steps for anyone struggling with fatigue, weight loss resistance, or insulin resistance.

If you've ever wondered how to naturally support your metabolic health and reclaim your energy through a functional medicine approach, this episode is packed with powerful insights and real-world advice.

How do we stay low-carb and make healthy choices when eating out at a restaurant? In this episode, Rosanna provides helpful tips for staying keto-friendly while dining out. 

(0:48) Check Menu in Advance

(1:25) Be Willing to Customize Your Order

(3:10) Prioritize Protein

(6:11) What to Order at a Chinese Restaurant

(8:43) What to Drink

Want to connect with Rosanna and lose weight? Schedule a free consultation here: https://speedyketoliving.com/coaching/

Perhaps the best thing you can do to effectively lose weight is to hire a weight loss coach. In this episode, Rosanna shares 6 reasons why a weight loss coach will set you up for success. 

(0:40) - Personalized guidance

(1:32) - Accountability

(2:30) - Skill and Development

(3:15) - Education

(4:20) - Tracking

(6:28) - Support and Motivation

Looking for a weight loss coach? Schedule a free consultation here: https://speedyketoliving.com/coaching/

Do you feel like you are losing energy throughout the day? Lacking energy can cause fatigue, irritability, and pain. In this episode, Rosanna discusses how eating the wrong (and right) foods directly impacts your energy level. 

How does our gut health impact our overall well being? Caroline van der Lee, a Certified Holistic Nutritionist, Fitness Expert, and Mental Wellness Advocate joins us to discuss how managing your gut health can reduce stress. 

Our focus this episode is on supplements and how they can potentially interact with our prescription medications. Rosanna welcomes Olivia O'Reilly to help cover the topics of:

(0:59) drug interactions

(4:02) common over-the-counter drugs to watch out for

(6:30) Ozempic

(14:26) why having one pharmacist is helpful

 (16:00) helpful websites for contraindications

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

How can we avoid having an unhealthy relationship with food? Denvyr Tyler-Palmer, a Registered Dietician and Strength and Conditioning Specialist, joins Rosanna for a conversation about overcoming issues with binge eating and finding a healthy balance with our diet. Together they cover:

(1:19) Denvyr's binge eating story, (9:41) overcoming binge eating, (13:36) the right amount of calories for you, (15:21) body recompositioning, and (26:26) discipline vs. regret.

Rosanna is joined by Heather Cooan, a functional oncology nutritional consultant as they discuss life and eating with cancer and autoimmunity. Together they cover: 

(1:00) what a functional oncology nutritional consultant is, (4:30) Heather's story, (6:40) using blood work and testing for a nutrition plan, (10:28) mental and emotional components of a cancer diagnosis, (15:09) intermittent fasting, and (20:45) recommendations on water consumption.

Learn more about Heather at https://heathercooan.com/ and listen to her podcast "Chewing The Fat Cancer Podcast".

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

Our focus this episode is on longevity and we're excited to get insight from Cheryl McColgan, Founder and Editor of Heal Nourish Grow. 

We cover: (1:03) the origin of Heal Nourish Grow, (2:45) exercise and longevity, (8:35) nutrition and aging, (15:10) where vitamins and supplements fit in for longevity, (19:06) cleaning produce with vinegar, and (23:32) the role of sleep. 

Check out Cheryl's website and podcast here: https://healnourishgrow.com/

Rosanna welcomes her sister Rosabell for this episode as they discuss their caregiving journey with their parents and the challenges caregiving presents when it comes to staying health. They cover:

(1:50) background on their caregiving situation, (8:25) physical impact of caregiving, (12:04) stress eating and journaling, and (17:39) advice for caregivers.

How can you successfully diet as a busy mom? We welcome DelRae Cramer, Founder of Next Door Coaching, who shares her successful strategy of meeting clients where they are in terms of lifestyle. 

We discuss: (10:11)the impact of putting your children first, (14:34) how busy moms can navigate weight loss, and (22:46) you need to drink more water!

Listen and transform your health with the power of Speedy Keto Living!

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

Host Rosanna Smith sits down with Oralia Acosta, holistic health coach, gluten-free chef, and founder of The Golden Nourish Collective. Together, they explore how food truly is medicine — a tool for healing the body, restoring energy, and creating emotional balance.

Oralia shares her personal journey of overcoming chronic health struggles through clean eating, gluten-free cooking, and holistic nutrition, and how she now helps others transform their relationship with food. This heartfelt conversation dives into:

✅ The power of whole foods and mindful eating to support healing
✅ How to reduce inflammation naturally through nutrition
✅ The connection between gut health, mood, and mental clarity
✅ Simple ways to make healthy eating joyful and sustainable
✅ How cooking with intention can nourish both body and mind

Whether you're managing autoimmune issues, starting a keto or low-carb journey, or simply looking to feel better from the inside out, this episode will inspire you to use food as a pathway to wellness, balance, and peace.

(1:14) - Oralia's Background

(9:46) - Teaching Others to Cook

(21:48) - 3 Kitchen Changes to Eat Better

Follow Oralia on Facebook: https://www.facebook.com/Nutriliciousbyoralia/

Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode we explore the intersection of the menopause and the ketogenic diet with Dr. Lauren Weiss, a ketogenic nutritionist. Together we discuss:

(0:57) Why do women go through menopause? (3:31) Why do women have symptoms during menopause? (8:19) Bone health, (13:14) the importance of protein after age 40, (18:30) the need for quality sleep, (25:24) Lauren's draw to keto, and (36:26) both long term and short term tips for starting keto near menopause.

Our focus this episode is how we can help our children develop the best relationship with food. We cover (1:10) making food fun, (3:55) setting a routine, (5:55) creating the right environment, and (8:42) eating food that's right for you.

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

We sit down with Rebecca Hannifan, the dynamic host of the Real Live Keto Radio podcast and founder of KETO-SIStas. Rebecca shares her inspiring journey from fitness instructor to keto coach, offering invaluable insights into the world of keto.

Topics Covered:

• Rebecca's Journey: Discover how Rebecca transitioned from a fitness instructor to a leading voice in the keto community.
• Understanding Ketones: Learn what ketones are and their crucial role in the ketogenic diet.
• Keto as a Lifestyle Change: Explore how adopting keto goes beyond dieting to become a sustainable lifestyle choice.
• Carb Consumption: Get the surprising facts on the average number of carbs Americans consume daily and its impact on health.
• Diets and Hunger: Understand the relationship between different diets and hunger management.
• First Steps into Keto: Rebecca shares her first baby steps for anyone starting their keto journey.
• Dehydration: Learn why waking up dehydrated can be common and how to manage it.
• The "Carb Roller Coaster": Dive into the concept of the "carb roller coaster" and how keto helps in stabilizing hunger.

Join us for an episode packed with practical tips, expert advice, and motivational stories to help you thrive on your keto journey. Whether you're a keto newbie or a seasoned pro, Rebecca's wisdom and experience are sure to inspire and guide you.

Tune in and transform your health with the power of Speedy Keto Living!

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

In this exciting episode of Speedy Keto Living, we are joined by talented keto recipe developer Abby Keuhn. Tune in as Abby shares her expertise on crafting delicious recipes with 10 total carbs or less. Discover her mouth-watering beef Stroganov recipe that's sure to become a household favorite. Abby also provides invaluable tips for starting your keto journey, from the basics to effective tracking methods. Plus, don't miss out on her keto-friendly cocktail recipe! Whether you're new to keto or a seasoned pro, this episode is packed with practical advice and tasty treats to help you live your best keto life.

We welcome Dr. Naveen Maliakkal from Florida Low Carb Direct Primary Care for a discussion on all things related to the carnivore diet. In this conversation we learn how Dr. Maliakkal began using the carnivore diet, why it is essential to find your purpose with your diet, why the carnivore diet might be a good fit if you have GI or autoimmune issues, maintaining your diet with your spouse and children, what a typical day of meals is like for Dr. Maliakkal, and what to know about the carnivore diet and your pets. 

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

Rosanna describes her first experience with fasting, how planning can make fasting easier, benefits of fasting, what to know about keto and fasting. 

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

Rosanna outlines four major influences on our diet: cultural influence, personal preference, availability, and health conditions. She also shares an impactful experience with her mother making a major change to her diet. 

Rosanna welcomes a special guest, Meghann Hempel, a Health and Wellness Coach who shares her story of food addiction. Together they cover: the difference between struggle and addiction, the importance of developing a plan, what it means to be "food sober", and how to set boundaries. 

Attend a free Keto KickStart Workshop:  https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

In this powerful episode of Speedy Keto Living, host Rosanna Smith sits down with Dr. JoAnn McManamy, an inspiring woman who transformed her health and life after a major heart event. At the age of 78, Dr. McManamy has lost an incredible 145 pounds through a low-carb, keto-inspired lifestyle, reversing diabetes symptoms, improving her heart health, and regaining her independence.

Dr. McManamy shares her journey from facing triple bypass surgery and aortic valve replacement to discovering the healing power of nutrition, time-restricted eating, and simple, whole foods. Along the way, she breaks down:

✅ How she lost 145 pounds after retirement and kept it off
✅ Why a low-carb diet helped her come off diabetes medications
✅ The importance of sleep, stress management, and exercise in long-term health
✅ How to stay committed when life throws challenges
✅ Practical tips for anyone starting a keto or low-carb journey

Her story is a reminder that it's never too late to reclaim your health, no matter your age or starting point.

Whether you're looking for weight loss inspiration, diabetes management strategies, or practical keto tips, this conversation will leave you motivated and empowered to take control of your well-being.

(1:18) - Dr. McManamy's Weightloss Journey

(4:49) - Nutrition and Diet

(11:36) - Comparing Today's Diet vs. Past Diet

(19:14) - Diabetes

Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

Rosanna shares how journaling became a game-changer for her keto diet journey. She explains how journaling helps track what you're doing on a regular basis, helps you connect the dots, she shares what to write in your journal, and why you need to look back in your journal.

Attend a free Keto KickStart Workshop:  https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

Rosanna discusses the links between exercise and the keto diet. She details her experience with exercising and what she would have done differently after noticing differences with performance. We also address what you should know if you have an established exercise routine and are thinking of starting keto. 

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

Host Rosanna Smith shares her story of what motivated her to begin dieting. From feeling bad, to irritability, Rosanna shares the story of her journey, including the wrong turns along the way, and what ultimately led her to success.

Attend a free Keto KickStart Workshop: https://speedyketoliving.com/

Learn more about 30-Day Lifestyle Makeover : https://amzn.to/3wGUTxT

In this episode of Speedy Keto Living, host Rosanna Smith sits down with Elizabeth Scheidler, a registered dietitian specializing in renal care and functional nutrition, to uncover the powerful connection between kidney health, diet, and the keto lifestyle.

Elizabeth brings years of clinical experience helping patients manage kidney disease, dialysis, and renal failure with practical, sustainable nutrition strategies. Together, they break down complex topics like:

✅ What causes kidney failure and how nutrition can slow progression
✅ The role of diabetes, high blood pressure, and diet in kidney disease
✅ How protein, sodium, potassium, and phosphorus affect kidney health
✅ Nutrition differences between early stages of kidney disease and end-stage dialysis
✅ Practical tips for family members supporting loved ones with renal challenges

(2:12) - Renal Failure

(4:56) - Nutrition and Kidney Health

(10:26) - Drinking Water

(13:17) - Dialysis

(15:47) - What to Eat

(24:39) - Emotional Support

Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode of Speedy Keto Living, host Rosanna Smith breaks down everything you need to know about testing ketones on the ketogenic diet. Discover why tracking your ketone levels can keep you motivated, the pros and cons of urine strips, breath meters, and blood testing, and how to know which method is best for you. Rosanna shares her personal experience with glucose spikes, testing routines, and how numbers can reveal the impact of food, sleep, and exercise on your keto journey. Whether your goal is weight loss, better metabolic health, or managing health conditions, this episode will give you the tools to stay consistent and optimize your results on keto.

(2:18) - What are ketones?

(4:51) - Ketoacidosis

(6:11) - Tracking ketones

Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode of Speedy Keto Living, host Rosanna Smith sits down with Navy veteran, certified personal trainer, and licensed mental health counselor Lauren Buck to discuss how anyone — especially those over 50 — can stay active, build strength, and protect long-term health on the keto diet. Discover practical tips for incorporating short daily movements, overcoming gym intimidation, using resistance bands effectively, and structuring a week of diverse workouts for maximum results. Lauren also shares her best strategies for staying motivated, creating a personalized fitness plan, and pairing exercise with the keto lifestyle to support healthy weight loss and aging well.

2:23 - Small, but impactful movements

4:30 - Exercise for those over 50

10:43 - Diversifying exercise

18:47 - Finding the right mindset

22:05 - Before you workout

27:33 - Advice for motivation

Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

In this episode, Rosanna sits down with Siouxie Boshoff, founder and chief gummy bear maker at Scrummy Sweets. Siouxie shares her inspiring journey from health-conscious consumer to innovative entrepreneur, and how a personal mission to ditch sugar led her to create one of the cleanest, low-carb gummy candies on the market. We talk about the ups and downs of product development, staying true to your values in business, and how she turned a sweet idea into a thriving company. If you've ever dreamed of building something meaningful—or just want to eat candy without the guilt—this episode is for you.

Learn the shocking truths about food manufacturing, sugar substitutes, seed oils, and how even "keto-labeled" foods can kick you out of ketosis. Siouxie breaks down what to look for on nutrition labels, the dangers of hidden ingredients, and how her company crafts the cleanest candy in the world—with no blood sugar spikes, no sugar alcohols, and real collagen benefits.

Want a free lifestyle consultation? Visit: https://speedyketoliving.com/schedule/

Rosanna welcomes back Meghann Hempel, a certified weight loss coach and food addiction recovery specialist, to share her inspiring journey from sugar addiction to lasting food sobriety through a low carb, ketogenic lifestyle.

Meghann opens up about her struggles with emotional eating, binge eating, body dysmorphia, and psychiatric drug withdrawal, and how she turned her pain into purpose. She reveals the truth about food addiction vs emotional eating, the real danger of so-called "keto" processed foods, and how to identify your own "drug foods" and danger zones.

You'll learn:

• The biggest myths about sugar addiction most experts get wrong

• Why moderation doesn't work for many people

• Tools for identifying and breaking free from trigger foods

• How journaling and tracking sobriety can transform your mindset

• How keto, carnivore, and low-carb eating stabilize insulin, fight cravings, and restore health

• Go-to keto-friendly snack alternatives and recovery techniques

• And how healing your relationship with food helps you show up stronger for yourself and your family

Whether you're struggling with your keto journey, battling cravings, or seeking deeper insight into the mental and emotional side of weight loss, this episode is packed with tips and real talk you won't find anywhere else.

🔗 Download your FREE keto manuals and get your copy of the 30 Day Lifestyle Makeover at SpeedyKetoLiving.com