Episodes

  • #99 How EFT Tapping Can Stop You Eating When You're Not Hungry
    Jul 18 2025

    Ever find yourself raiding the fridge five minutes after lunch, not because you're hungry, but because… emotions? In this episode of The Keto Vegan, I'm diving into EFT (Emotional Freedom Technique), aka "tapping"—a simple, science-backed method that might just help us break up with mindless munching. Whether you're eating out of boredom, stress, or just habit, this episode is for you. Let's explore how tapping could help you reset that urge and reconnect with true hunger.

    Valuable Resources Jessica Ortner’s website: https://www.thetappingsolution.com/about-jessica-ortner/

    The Ultimate Tapping Guide: https://www.evidencebasedeft.com/the-ultimate-tapping-guide?srsltid=AfmBOorWA1gGd7EHgwQjWwHhXN8iDjM6PxkkO35Zl4BeALZOo6FSaDMo

    For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

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    21 mins
  • #98 Rewire, Reinforce, Repeat: Anchoring as Your Keto Vegan Superpower
    Jul 10 2025

    Welcome back to The Keto Vegan! I’m Rach, your host—part psychology geek, part plant-based fat enthusiast—and today we’re diving into something a bit magical 🧠✨. It’s called anchoring, and it’s a brilliant little NLP trick that helps you lock in confidence, calm, or courage on demand—like carrying your own emotional support smoothie in your brain 🥬💪.

    Before we start rewiring and reinforcing, a quick shout: if you love what you’re hearing, share the podcast, follow along on your fave app, and help me spread the keto vegan brain-hack gospel. Your support keeps the almond flour flowing 💚🌱.

    Step By Step Process

    1️⃣ Identify a difficult situation in which you’d like to feel more resourceful/confident/capable etc. 😩➡️💪 2️⃣ Identify the resource you want in this situation ‘x’ (e.g. courage, confidence, calm, patience etc.) 🌟🧘‍♀️🔥 3️⃣ Remember your best example of having experienced that state in your life (in an unrelated situation). If you don’t have one, think of someone else who does—real or fictional. 🧠🎬👑 4️⃣ Think about that ‘x’—what else might it give you? 🌈💥 5️⃣ Find a word or phrase that captures it for you—one that really evokes the feeling. 🗣️🧡 6️⃣ With this memory and feeling in mind, ask yourself: would you breathe it in or out? 🌬️⬅️➡️ 7️⃣ Choose a unique physical gesture (e.g. thumb and finger squeeze) 🤏—something subtle you can do anywhere. 8️⃣ Take a few breaths and get comfy 😌🛋️. Close your eyes to block out distractions 🙈. 9️⃣ Access your chosen memory—step into it. See what you saw 👀, hear what you heard 👂, feel what you felt ❤️. Fully associate with it. If you chose a person, step into them too. 🔟 When the feeling peaks 🎯, say your word, do your breath and your gesture—anchor it 🧷. Then open your eyes when you’re ready 👁️. 1️⃣1️⃣ Break the state by saying your phone number aloud 📞💬. 1️⃣2️⃣ Close your eyes and go back again. Your brilliant brain 🧠 will know exactly what to do. 1️⃣3️⃣ Revisit the memory: see 👁️, hear 👂, feel ❤️. Let it peak again. Say your word, breathe, do the gesture. Then open your eyes. 🔁 1️⃣4️⃣ Break the state again—this time, spot something green around you 💚🪴. 1️⃣5️⃣ Repeat the whole anchoring process at least three times ⏱️🔁✅.

    💡 Pro tip: Keep firing off that anchor as often as possible. Your brain loves patterns—so it’ll start resurrecting that powerful feeling when you need it most 🔄🧠⚡.

    Valuable Resources For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto‑vegan start‑up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

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    19 mins
  • #97 Self-Love Is the Secret Sauce: Emotional Healing for the Keto Vegan Life
    Jul 3 2025

    Today we’re exploring self‑love—why it’s foundational not just to wellness, but to your keto‑vegan lifestyle. In the last episode, I talked about emotional eating; in this one, I’m taking it deeper: if we don’t truly love ourselves, our self‑esteem wobbles, and we’re giving from an empty cup. Let’s journey into raising vibration, working with the unconscious mind, and using visualisations and meditations (plus a sprinkle of hypnotherapy insight) to build unconditional self‑worth.

    ✨ Key Takeaways

    1. Self-love grounds you: A solid sense of self-esteem makes external triggers less impactful.
    2. Unconscious mind works in safety mode: It holds onto past fears and patterns—even in self-worth—until gently rewired.
    3. Raise your vibration daily: Use positive memories or future visualisations to lift your emotional state by small, consistent steps.
    4. Intentions + gratitude = internal shift: Journaling three things you’re grateful for (or setting daily intentions) boosts self-appreciation and resilience.
    5. Be kind to your unconscious mind: Don’t dig into past trauma unprepared—replace neural grooves of self‑judgment with gratitude, forgiveness, and self-compassion.
    6. Protective shield & loving-kindness meditations: You can train your mind to cleanse negativity and send compassion—even to those challenging people in your life.

    🎯 Best Moments

    • “If we don't love ourselves, we have nothing else to give to other people, we try, but we're flawed.”
    • “When we love ourselves completely, we're not going to judge ourselves at all.”
    • “What can I use that for? Rach, alright, well, how about just appreciation? And she started using it.”
    • “If you don't love yourself, how can you love anybody else? Because what we are, what we say, what we give out to others, is a direct mirror of what is inside us…”
    • “There is one absolute law and only one, and that is love.”
    • “We experience our thoughts about it… our unconscious mind is determining our life experience.”

    Keto vegan self-love, raise vibration, gratitude journal keto vegan, self-forgiveness, hypnotherapy self-love

    #KetoVegan #SelfLove #RaiseYourVibration #GratitudeJournal #UnconsciousMind

    🛠️ Practical Tools Mentioned

    • Protective shield visualisation https://youtu.be/0tKyiK6SwKo
    • Loving-kindness (Metta Bhavana) meditation with “may you/may I be happy…healthy…free from inner and outer harm” https://youtu.be/neoAs1pZVpY and https://youtu.be/FV7M2hUMz0Y
    • Daily gratitude and intention affirmations (e.g., “I set the intention today to… love myself just a little bit more; to know I am enough…”)
    • Upcoming NLP anchoring technique: finger‑thumb anchor for instantly recalling positive state

    I deeply hope this episode helped you feel seen, supported, and empowered to strengthen your relationship with yourself—because that’s the foundation of everything: wellness, joyous living, resilience, and yes, thriving on a keto‑vegan path.

    Valuable Resources For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto‑vegan start‑up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

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    26 mins
  • #96 Eating Emotions: How to Stop Using Food to Numb Your Feelings
    Jun 26 2025

    Welcome to another honest, heart-forward episode of The Keto Vegan! This time, I’m diving deep into the real reason so many of us slip—even when we’re ticking all the keto vegan boxes. You know the proteins, you’ve nailed intermittent fasting, your wee strips are showing dark red… and yet the cravings still creep in. Why? Because emotions, my loves. This one’s all about how we eat our feelings—and how we can stop.

    In this episode, I share the mental hack that’s helping me beat those carb-obsessed urges, plus why it’s not just about willpower. I’ll walk you through the two-minute craving reset technique that literally reprogrammes your brain—and how to spot the emotional saboteurs behind your binges.

    ✨ Key Takeaways

    • It’s Not Lack of Knowledge, It’s Emotion: Most of us know what to eat—we fall down because we're eating to avoid emotions, not because we're hungry.
    • The Primitive Mind is in Charge: Your unconscious mind is like a six-year-old running your snack drawer. Learn to parent it, not obey it.
    • The Two-Minute Rule Works: When cravings hit, stop everything, move to a ‘safe space’ and set a two-minute timer. Feel the feelings instead.
    • Permission, Not Punishment: After your two minutes, you can eat the thing. But often, you won't want to anymore.
    • Loneliness is a Big Trigger: Many emotional eating patterns stem from loneliness—even when we pride ourselves on being strong and independent.
    • You Are Not Weak, You’re Human: Recognising and processing emotions builds real, lasting strength. Don’t be afraid to ask for help.

    😂 Best Moments

    “We know what to do. We know the food that we can eat and should eat if we want to lose weight.”

    “When we crave food or when we overeat, we are avoiding something. What emotions are we avoiding now?”

    “How happy are you? And I don’t mean laughing all the time, but that peaceful feeling, that content feeling, that loving-yourself feeling—where is that?”

    “When we eat our emotions, what are we getting from food? It’s very complex.”

    #KetoVegan #EmotionalEating #BingeEatingHelp #KetoPodcast #VeganWeightLoss #MindfulEating #LowCarbVegan #KetoCravings #StopOvereating #MentalHealthAndDiet

    Valuable Resources For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

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    23 mins
  • #95 Starting a Keto Vegan Life
    Jun 19 2025

    In this episode Rachel delves into the intricacies of merging the ketogenic lifestyle with plant-based eating.

    Embarking on the journey of a Keto Vegan lifestyle requires a thoughtful approach and strategic planning. In this episode, Rachel will guide you through the essential steps to ensure a successful and sustainable transition. Whether you're a seasoned vegan looking to explore the benefits of ketosis or someone new to both worlds, she’s got you covered.

    So, grab your favourite low-carb, plant-based snack, settle in, and let's uncover the secrets to thrive on the Keto Vegan Diet. ✨🌱

    The Seven Steps to Success in Brief:

    1. Be REALLY prepared.
    2. Be strict to start.
    3. Get urinalysis strips and use each morning.
    4. Know about Keto flu symptoms:
    5. Supplements
    6. Choose your vegan proteins wisely.
    7. Listen or watch my episodes that are recipes.

    Best Moments:

    • “Depending where you live in the world will determine what plant proteins you can have.”
    • “Batch cook – honestly batch cook!”
    • “If you have a day off, and you eat carbs, your body goes back to not burning ketones again.”
    • “This diet is so indulgent and rich it doesn’t feel that strict.
    • “Texture for me is really important, it’s one of the most important ”

    Valuable Resources

    For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    Planted https://uk.eatplanted.com/

    Cru8 https://8foods.co.uk/

    Supplements

    Vegan: https://www.healthline.com/nutrition/7-supplements-for-vegans#1.-Vitamin-B12

    Keto: https://www.healthline.com/nutrition/best-keto-supplements

    Host Bio

    Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

    Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

    Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

    Facebook group: https://www.facebook.com/groups/821471059206067

    Email: contact@rachelgtherapy.co.uk

    https://theketovegan.podbean.com/

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    14 mins
  • #94 Fish Feel More Than You Think: Animal Sentience and the Science Behind It
    Jun 12 2025
    Do Animals Really Feel? A Deep Dive Into Sentience, Science & Spirituality Welcome back to The Keto Vegan! I'm Rach, your host—part science nerd 🧠, part spiritual explorer ✨, and 100% obsessed with what’s really going on behind our food choices 🥦🍽️. This week, I’m pulling apart the complex threads of animal sentience 🐷🧬. Why? Because it’s personal. From my early days believing animals didn’t feel, to now being immersed in the research and the lived reality that they absolutely do—it’s been a journey of consciousness 🌱💫. If this episode gets your wheels turning (or your tofu sizzling) 🚴‍♀️🔥, please subscribe and share 📲💚—it helps this little vegan corner of the podcast world grow big leafy wings 🕊️🌿. You’ll find all my contact info and links in the show notes below—I'd love to hear from you 💌👂. Key Takeaways From Religion to Realisation: Rach unpacks her personal journey from Christian teachings that humans are superior, to the humbling truth that animals are sentient and emotionally complex.Science Confirms What Pet Parents Know: A 2025 British Psychological Society article shows nearly all surveyed researchers agree animals feel—98% for primates, 89% for mammals, and even 52% for fish.Empathy & Emotion Beyond Humans: From jealous dogs to grieving octopuses, Rach explores how empathy, sorrow, and even jealousy aren’t just human emotions—they’re animal ones too.Anthropomorphism vs. Anthropo-denial: The real danger isn’t imagining animals are too like us—it’s denying they feel anything at all. 89% of researchers now say denial is the bigger issue.How AI Is Changing the Game: New tools are measuring animal vocalisations and emotional responses far more precisely, proving once again—we’ve underestimated animals all along.Spiritual Vibes & Conscious Living: Rach links the vegan lifestyle to a higher vibration of peace, love, and awareness—urging listeners to raise their consciousness and walk their values. Best Moments “I used to believe animals didn’t feel… I now firmly believe and have seen with my own eyes, animals experiencing feelings.”“I became very, very slowly aware that animals are sentient. I think I remember that awareness coming in that animals have sentience, and it took me a while to get my head around that. Now in today's age, we're in 2025, I think most people know that animals are sentient beings.”“If you have a pet, dog or cat or whatever horse, guinea pig, whatever rabbit, you are probably very aware that your pet has emotions, which means it has feelings, which means it is sentient.”“But the less religious I've got, the more spiritual I've become, and the more connected I've become to this beautiful planet and to all the species on the planet. I think this is raising the levels of consciousness that people experience, because basically the absolute law, and there's only one law, and I very much believe that this is the law of love. If we don't experience that, then what is there to life?” #VeganPodcast #AnimalSentience #VeganKeto #PlantBasedKeto #VeganAwakening #AnimalRights #KetoVeganLifestyle #PsychologyOfAnimals #VeganEthics #ConsciousLiving Valuable Resources https://www.bps.org.uk/research-digest/do-non-human-animals-feel-emotion https://as.cornell.edu/news/researchers-assess-whether-animals-feel-emotion? https://www.azorobotics.com/News.aspx?newsID=15744& https://www.researchgate.net/publication/356459802_Review_of_the_Evidence_of_Sentience_in_Cephalopod_Molluscs_and_Decapod_Crustaceans For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com
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    20 mins
  • #93 The Ultimate Keto Vegan Burger Slaw – Celeriac Edition
    Jun 5 2025

    🥗 Celeriac, Slaw, and Squelchy Sounds – Burger Slaw Adventures! 🌱🎉

    In this episode of The Keto Vegan podcast, I whip up my signature burger slaw – this time with a celeriac twist! 🧄🧂 With a toddler's birthday party 🎂 and feta-laced salads in sight 🧀🚫, I decide to bring something I know I can eat: slaw, slathered in garlic, dill, and smoky goodness. 🔥 I also test out a new plant-based steak 🥩🌿 and play with my favourite kitchen gadget – the food processor that’s been through it all. 🌀💪

    This one's for the dill lovers 🥒 – and if dill’s not your thing… well, brace yourself.

    Ingredients

    • 1 Celeriac
    • Vegan Mayo
    • Fresh Dill
    • Tomato Puree
    • Squeezy mustard
    • Garlic paste
    • Smoked Paprika
    • Chilli paste
    • Ground Turmeric
    • Cayenne Pepper
    • Liquid sweetener

    🔑 Key Takeaways

    • 🥬 Celeriac is the unsung hero of burger slaw – low-carb, robust, and perfect for bold flavours.
    • 🌿 Dill or no dill? I go in hard with two full packs – make it your own!
    • 🥄 Forget the measurements – taste as you go, and don’t fear the mayo.
    • 🌶️ Smoked paprika and garlic puree = flavour fireworks 🎇
    • 🤯 Don’t forget the vegan mayo! Or it's just angry vegetables in a bowl.
    • 😬 Beauty optional – looks dodgy, tastes divine.

    🎧 Best Moments

    “If you don't like dill, don't make this.” 🤷‍♀️ “You might be frustrated that I’m not giving you measurements… but it’s all down to taste preference.” 👩‍🍳 “Doesn't look very palatable, does it? It looks like... pretty unpalatable. But it tastes good.” 😅 “Sounds really squelchy, not a great sound, right?” 🤢😂 “That is two packs of dill from Sainsbury's.” 🛒🌿

    #KetoVegan #VeganKetoRecipes #BurgerSlaw #CeleriacSlaw #LowCarbVegan #VeganBBQIdeas #HealthyVeganEating #DillObsessed #KetoPodcast #PlantBasedKeto #TheKetoVegan

    📚 Valuable Resources For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    👩‍🍳 Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://theketovegan.life 🎥 Watch here: https://www.youtube.com/@TheKetoVegan/podcasts 👥 The Keto Vegan Facebook group: https://www.facebook.com/groups/821471059206067 📧 Email: rachelghinn@gmail.com

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    6 mins
  • #92 Roasted Veg and Protein the Keto Vegan Way: Smoky, Saucy, and Satisfying
    May 29 2025

    Introduction Get ready to fire up your oven and your tastebuds! In this tasty, casual cook-along episode of The Keto Vegan, I roast up a sensational batch of low-carb veg with Richmond’s meat-free no-chicken pieces. It’s all about flavour layering, sesame oil obsessions, and unapologetically high fat content — just the way we like it. Whether you’re a cauliflower fan or you side-eye your courgette, this one’s for anyone who wants a hearty, smoky dish that’s keto vegan to the core.

    Ingredients

    Protein of your choice – I used Richmond Meat-free no-chicken chargrilled pieces Veggies of your choice – make sure they’re low carbs. I used:

    • Celeriac
    • Green beans
    • Mushrooms
    • Asparagus
    • Pak Choi

    For the flavourings/sauce

    • Oil, oil and more oil
    • Liquid Smoke
    • Soy Sauce (light)
    • No sugar sugar
    • Smoked paprika

    🔑 Key Takeaways

    • Keto Tip: Don't skimp on oil! Healthy fats are your friend, especially when you’re not relying on sauces.
    • Veggie Power: Broccoli and cauliflower are classics, but feel free to swap in your favourites — green beans and celeriac totally steal the show here.
    • Flavour Stacking 101: Start with olive oil, then layer in sesame oil, soy sauce, liquid smoke, and smoked paprika for bold, complex flavours.
    • Strategic Roasting: Add softer veg like pak choy and asparagus tips later in the bake to avoid overcooking.
    • No-Sugar Sugar? Yes Please: Sugar-free sweeteners can help balance umami and smokiness without breaking keto rules.
    • Tweak As You Go: Taste, adjust, repeat. This isn’t paint-by-numbers cooking — it’s more jazz improv in an oven tray.

    🎧 Best Moments

    “Do you get the idea that I like smoky things? I do. Bit obvious, isn’t it?”

    “That does not look like a little bit at all, that looks like quite a bloody lot… okay, it’s going to be a big dish.”

    “You want it to kind of thicken up as much as you can. And by putting a little bit of sugar in there… sugar-free sugar, because we are keto.”

    “Turn it over again, tested the flavour… and you can see I did. I wanted more paprika because it was pretty bland at that time.”

    “I think I used a whole bottle of sesame oil on that one.”

    #KetoVegan #LowCarbRoast #VeganTrayBake #PlantBasedKeto #MeatFreeBBQ #KetoVeganCooking #SmokyVeggieBake #NoChickenRoast

    Valuable Resources For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

    Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

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    6 mins