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In today’s podcast, Chris and Jill talk with Karen Parrott, a popular blogger who writes about her weight loss journey and maintaining her weight loss. You can find her blog at Garden Girl, Weight Maintenance and Food Sobriety. In this episode, we talk with Karen about: How she lost 70 pounds How she has kept the 70 pounds off for more than 6 years The food template she uses to select her daily meals How she exercises Karen uses about 20 different weight maintenance tools with abstaining from her binge triggers as the top tool. One of her weight maintenance tools is following a low carb eating plan. She identified foods that cause her problems by following an Autoimmune Protocol (AIP) and doesn't eat dairy, gluten, or sugar. Karen says that we all need to figure out what works best for each of us. Some of us can eat a lot of carbs while others cannot.  Perhaps the best advice that Karen gives is not to be apologetic about what you eat or don’t eat. Links: Refuse to Regain!: 12 Tough Rules to Maintain the Body You've Earned by Barbara Berkley MD  Kindle or Softcover The Paleo Solution  Robb Wolf Paleo resource Sarah Fergoso AltShift Diet, Jason Sieb The Four Tendencies   Gretchen Rubin - 23andMe DNA Genetic Testing a Analysis - 23andMe is the first and only genetic service available directly to you that includes reports that meet FDA standards. Use your 23andme raw genetic data to learn the environmental and lifestyle contexts research suggests may be best suited to your genetic polymorphisms. Found My Fitness - A website by Dr. Rhonda Patrick - a Ph.D in biomedical science/expert on nutritional health, brain a aging. The focus is on genetics with a database where you can run your 23andMe report. Promethease is a computer program developed by the SNPedia team which allows users to compare personal genomics results against the SNPedia database, generating a report with information about a person's attributes, such as propensity to diseases, based on the presence of specific single-nucleotide polymorphisms (SNPs) Franziska Spritzler - Low carb dietitian Cleveland Clinic Function Medicine Dr. Mark Hyman Satchin Panda, Ph.D.- Salk Institute Rhonda Patrick and Satchin Panda, Ph.D. have worked together on the benefits of a Low Carb diet. Watch this interview to learn more. Gut microbiome may have its own circadian rhythm. Check out My Circadian clock app Dr. Jason Fung Ruth E. Patterson - Fasting and Breast Cancer Valter Longo, Ph.D. The Salt Fix AIP - Auto Immune Protocol (elimination diet) Vinnie Tortorich   NSNG - No Sugars No Grains - Anna Vocino - Eat Happy Ultra runner NSNG Zack Bitter Adele Hite Easy Vintage Meals  Definitions: Hashimoto's Disease: Auto Immune disease High sensitivity C reactive protein (CRP) IRB approved study - Institutional Review Board of the US Food and Drug Administration Intermittent fasting 12:12 or 18:6. Eating early in the day is referred to as Early Time Restricted Eating Otto Warburg Effect BRAF Gene Mutation How to contact Karen Parrott: Blog: Garden Girl Instagram: Karenspaleolife Twitter: @Gardengirl_kp Facebook: Garden Girl KP - Weight Maintenance and more  Pinterest: Gardengirlkp