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

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

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/

🥗 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

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

Mushroom Magic: Low-Carb Chilli That’ll Smoke Your Socks Off

What happens when you mix sweet chilli plants from B&M, enough mushrooms to fill a small forest, and a dash of sass? You get Rachel’s now-legendary low-carb mushroom chilli, coming in at less than 2g of carbs per portion. In this episode, I walk you through every smoky, garlicky, paprika-laced step of this kitchen triumph—and yes, even the unappetising-looking Vivera mince gets a mention (bless its heart). This is perfect for those keto vegans who are intermittent fasting and still want to eat something warming, satisfying and downright delicious without blowing their carb budget.

So grab your chillies, channel your inner spice alchemist, and let’s get cooking!

Key Takeaways

• Less than 2g of carbs per portion: With smart ingredient swaps and careful measurements, this chilli is a keto vegan dream.
• Chilli your way: Start with sweet chillies and build up with fresh, jarred, and puréed heat—flavour layering at its finest.
• Vivera bacon vs mince: Both are shockingly low in carbs (1.8g and 1.9g per 100g), but the bacon wins on taste—even if it looks nothing like bacon.
• Mushrooms are the unsung heroes: At just 0.3g carbs per 100g, two kilos only add 6g carbs total—and they bring texture, umami and joy.
• Tomato purée watch: It’s the highest carb ingredient here, but totally manageable with portion control. Adds depth and thickness to the sauce.
• Don’t forget the smoke: Liquid smoke and smoked paprika take this from “mmm” to “whoa!” in seconds.

Best Moments

• “Tomato purée is the highest carb thing in this whole dish… so you might decide you don’t like tomato purée, and you decide not to put it in. I wanted to put it in because I wanted the end result to be thick and not too runny—nice and thick sauciness.”
• “The Vivera bacon bits don’t look like bacon at all, but they do taste good.”
• “Don’t put the lid on because there’s going to be so much liquid coming out of the mushrooms that you don’t want it… then adding more and more liquid because you’ve got the lid on the pan—just no.”
• “I might even try that disgusting-looking Vivera mince. Sorry, Vivera, it just doesn’t look palatable. I might make it and chuck loads of red wine in it—that might be nice.”
• “This is going to be my go-to going forward. Make mushrooms the base, then add a bit of protein, because we need the protein.”

Ingredients with carb count:

• Sesame oil 0g
• Chilli paste 3.4g per 100g = >0.5g
• Chillis 4.2g per 100g = >1g
• Garlic paste 13.8g per 100g = >1g
• Vivera Mince x1 pack 220g = 4.18g
• Tomato puree 100g = 15.3g carbs
• smoked paprika 0
• liquid smoke 0
• Mushrooms x4 bags 500g each. 0.3g per 100 = 6g carbs

Total carbs = 27.98

15 portions = less than 2g carbs per portion

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