Vacation is Over: Making Health a Priority Again
Getting Back on track after vacation is tough. Vacation is over, and it’s time to refocus on health as our top priority. Yes, we enjoyed ourselves, yes, every indulgence was part of the fun, and making memories was priceless—but now we are home and its time to get back to building health! No waiting. No excuses!
Health isn’t just a one-time event; it’s a daily commitment. We’re ready to step back into our routines, disciplined and determined to make choices that will get us back on track. Sometimes, this requires reminding ourselves that each choice matters, building on the last to create a stronger foundation for long-term health and wellness.
Referring back to our “WHY” will give us the focus we need.
Step 1: Rebooting with High-Density Nutrition is Key to Getting Back on Track
When we are trying to get back on track after vacation, we will returning to the basics, prioritizing foods with high-density nutrition—meat and healthy fats. These foods are the backbone of any effective keto-carnivore lifestyle, providing all the essential nutrients we need for strong cellular repair and recovery. By eliminating processed, high carb foods and sticking with whole protein and fat sources, we’re setting a solid foundation for optimal metabolic health.
Right now, our choice of proteins and fats are really simple. We are using pork belly seasoned with Redmond’s Chili Lime (use code journeytoketo to save $$) and egg yolks. Keeping it very simple, eliminating choices, and being mindful of hunger or habits.
Step 2: Pucker Up is Our First Line of Defense
One of our favorite tools for getting back into ketosis is Dr. Boz’s “Pucker Up”—a daily routine that kickstarts ketone production and helps transition smoothly into fat-burning mode. Keeping Ketones in circulation will help stimulate the liver to make ketones, and will definitely help your brain get back to work mode. This simple, effective hack is perfect for resetting after a higher-carb period and stabilizing blood sugar levels, giving you the brain health and energy you are craving.
Step 3: Keeping Total Carbs Under 10-12 gr
To get our bodies making ketones again, we’re sticking to a strict limit of 10-12 grams of total carbs per day (or lower). By keeping our carb intake ultra-low, we’re giving our bodies a clear signal to start producing ketones for fuel. This carb limit may seem low, but it’s incredibly effective for bringing insulin levels down, which is key for staying in ketosis and reducing inflammation.
Breaking the Food Addictions AGAIN
After a time of over indulgence, we will all need to calm down those food addictions that will come knocking again. Once they are stimulated and fed, you may have more of a struggle for a time again. You can read more on breaking food addictions in our article “Breaking Free from Food Addiction: Don’t let the Spoiled Brat Win“
Step 4: Hitting Protein and Fat Macros in Cronometer and Getting Focused
Tracking in Cronometer has been invaluable in helping us stay accountable. By setting specific protein and fat macros that align with our goals, we ensure we’re fueling our bodies with just the right amounts. You can read more about “Unlocking the Power of Healthy Fats” to understand the importance of fat. Protein is essential for muscle repair and metabolic health, while healthy fats provide the satiety we need to avoid unnecessary snacking. Hitting those fat macros will also help your body begin to make ketones and wake up those fat-based hormones. With Cronometer, we know exactly how much we’re eating and can adjust as needed to stay within our goals.
Step 5: Sticking with a 4-6 Hour Eating Window
To reestablish our routine, we’re committing to a 4-6 hour eating window. This intermittent fasting approach allows our bodies more time to tap into fat stores and boosts ketone production. A short eating window also helps with digestion and reduces the constant insulin spikes that can happen when we graze all day. Getting back on track after vacation takes eating within this window and letting our bodies rest, we’re seeing improved energy levels and mental clarity. This again, is working on our brain health, and breaking the addictions that we stimulated while on vacation.
Moving Forward with Consistency and Routine
The key to getting back on track after vacation is consistency. By focusing on these steps—high-density nutrition, Dr. Boz’s “Pucker Up”, strict carb limits, hitting our macros, and keeping a defined eating window—we’re building a routine that will keep us energized and help us feel our best. Now, it’s time to get back to work, make no excuses, and prioritize health at every meal, every day.
Are You Ready to Make a Change and Make Your Health a Priority?
If you’re feeling ready to take control of your health and build a strong foundation, our group coaching membership program is here to guide and support you every step of the way. Together, we’ll tackle the fundamentals of the keto-carnivore lifestyle, metabolic health, and the power of high-density nutrition, all within a supportive group setting. You’ll have access to resources, accountability, and a like-minded community, so you’re never alone on this journey. We believe in the power of community, where celebrating wins and sharing struggles makes every step more achievable and impactful.
For those who prefer a more personalized approach, we also offer one-on-one coaching. This option allows us to tailor each session specifically to your needs, goals, and challenges, giving you the undivided guidance and support to make a lasting transformation. Whether you choose group coaching or individual sessions, we’ll work together to build habits that foster health, resilience, and energy—helping you reclaim control over your health for good. Are you ready to start? Join us, and let’s walk this journey together.
❤️ Tammie & Lance ~ Journey to Healing
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