Summer Health Reset: Lower inflammation & Reboot with Keto

Hey tribe 💛

I’ve been a little quiet lately… life threw a few personal curveballs my way, and I took the time I needed to tend to them. But I’ve missed you—and I’m back, refocused and ready to keep walking out this healing journey together.

Let’s talk real life: holidays, birthdays, and summer cookouts are a blessing, but can throw a serious wrench into your chemistry. If you are in pain, feeling bloated, tired, swollen, or craving carbs again, you’re not alone—and you’re not broken. You just need a little shooting clean-up to get back on track, and get focused for the summer events to come.

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Summer Is Here—Let’s Make It Work For Us

Lucky for us, summer gatherings often revolve around some kind of grilled meat. That’s a win. If you stick to our Journey to Healing motto—Eat the Meat, Add the Fat, Cut the Sh*t—you’ll have all the tools you need to succeed.  Keeping it simple and not overthinking this will set you up for a successful summer and fun family gatherings.

🍔 Got burgers? Eat the patty, skip the bun. (Don’t be afraid to smuggle in some bacon for that burger)
🍗 Chicken wings? Add some butter or blue cheese fatty dressing.
🥩 Steak? YES, please, and add a little butter to this piece of perfection.

Keep it simple and don’t overthink this process.

Healthy Tip: Don’t sit beside the chip bowl or the dessert table. You are one conversation away from sabotaging your chemistry if you’re in arm’s reach of temptation. It is too easy to “munch” on these treats without even realizing what you are doing. Carbs add up FAST! Be mindful of your surroundings.

Instead:
👉 Eat the meat 🥩 Add the fat 🥑 & Cut the 💩

👉 Don’t go to any function starving. Get those healthy fats and proteins in you before you go.  This will make your decision making go much easier.

👉 Add more fat and protein while at the social gathering if you want to eat and be social.  Go slow and be mindful.

👉 Then go live your life. ♥️🤾‍♀️  Make the Memories

The food will disappear, but a memory can last for generations. Live with intention!

Be the one who jumps into the volleyball game. Toss a ball with the kids. Grab your partner and take a walk. Reconnect with your family and friends without turning every gathering about food or into a cheat day.

💥 Remember: the focus is the FRIENDS, FAMILY, and MEMORIES, not the food.

And if you need a little visual motivation, don’t forget—we just added our bold new t-shirts to the merch shop! 👇
“Eat the Meat. Add the Fat. Cut the Sh*t.”  You can order yours today.
Shop the Merch Here »

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Teaching Moment #1: Want Less Pain? Keep Glucose Low.

One of the biggest reasons to shoot clean-up after a weekend of off-plan eating is joint pain. When glucose is up, inflammation flares—and with it comes swelling, stiffness, and discomfort.

👉 The lower your glucose, the less inflammation, the less you hurt.
👉 The better your glucose and ketones, DBR (Dr. Boz Ratio), the better you feel.

I always say: Pain is often just a sign that insulin resistance is winning and glucose is too high. When your body’s flooded with sugar, inflammation sneaks in. But when you shift back into fat-burning mode with a low DBR— you fuel your body with ketones instead of glucose—that inflammation goes down – and so does the pain!

A low DBR = a pain-free YOU.  Prove it to yourself!

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Teaching Moment #2: Carnivore Mindset + Keto Chemistry = Anti-Inflammation Powerhouse

If you’ve been with me a while, you’ve heard this phrase before—“We live with a carnivore mindset and keto chemistry.” This combination is the secret sauce.

🧬 The carnivore mindset keeps your food choices simple, nutrient-dense, and satisfying. *Eat the Meat 🥩
🧪 The keto chemistry keeps insulin low, inflammation down, and fat burning ON. *Add the Fat 🔥 Read more here with free download 👉🏻 Getting the Fats Right!

If you’re serious about healing your metabolism, fighting neuropathy, or eliminating joint pain—this is the path.

And if you’re not sure where to start or you’re ready to refresh your summer health plan…

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Need Support? Join Us.

We’re welcoming new members into our summer group coaching  right now. If you’re looking for:

• A plan that works with you and your family. Take it as slow or fast as you like.

• Accountability with a coach who’s been there

• Support from a tribe that gets it.  Like minded people win every time

This is your moment.

Whether you’re ready for a sardine challenge, clean fasting, or just a summer reboot—we’re here. You don’t have to do this alone.

👉 Learn more about our group coaching »

If you are looking for a tribe of like-minded people and a daily accountability facebook group, you can join our free Healthy Families Begin at Home Private Group.

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Ready to Shoot Clean-Up with Me?

This week I’m personally jumping into a 3-day (maybe 5-day) sardine challenge to reset my chemistry after holiday and birthday celebrations.  This Sardine Challenge is not a “fast” as I am consuming food.  But it is a “challenge” that will set me up for a clean fast the following week.  We can all do this as a group and encourage each other along the way.  Join us over in our Private Facebook Group: Healthy Families Begin at Home to check in and share your journey.

🧂 Want to join me?
💧 Or maybe you’re ready for a clean fast?

Either way, you can jump right in.

Need a refresher on why sardines are the perfect clean-up food? Read this past blog post:
Choose Your Hard: The Sardine Challenge »

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I Want to Hear From You

💬 What’s your summer routine look like right now?
💬 Did the holiday throw off your chemistry?
💬 Are you ready to fast or try a sardine challenge with me this week?
💬 Where do you feel inflammation the most after a cheat weekend?

Comment below or reach out. Let’s turn this summer around together.

With love and purpose,
Coach Tammie 💛
Cancer Survivor • Certified Primal Health & Nutrition Coach • Dr. Boz Keto Coach
Journey to Healing | journeytoketo.com