The Keto Vegan

The Keto Vegan

By rachelghinnHealth & FitnessNutritionEducationArtsSelf-ImprovementFood
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The Keto Vegan episodes

  • #94 Fish Feel More Than You Think: Animal Sentience and the Science Behind It

    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
        21 min
      • #93 The Ultimate Keto Vegan Burger Slaw – Celeriac Edition

        🥗 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: [email protected]

            7 min
          • #92 Roasted Veg and Protein the Keto Vegan Way: Smoky, Saucy, and Satisfying

            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
                  6 min
                • #91 Low-Carb Mushroom Chilli That’s Keto Vegan Magic

                  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
                        10 min
                      • #90 The Keto Vegan Exposing UK Banks: £75 Billion Invested in Climate Destruction

                        Why Your Bank Might Be Funding Climate Chaos – And What You Can Do About It

                        In this eye-opening detour from our usual plant-powered chat, I’m diving into a topic that affects every one of us: where our money sleeps at night. Spoiler alert – if it’s with a major UK bank, it might be financing the very fossil fuel projects threatening to blow our climate goals to smithereens.

                        I’ll share my own journey from Morgan Chase to a more ethical option, and break down some jaw-dropping figures from a Guardian investigation. We’re talking £75 billion in dirty investments, greenwashing galore, and carbon bombs so big they could derail the global effort to stay below 1.5°C of warming.

                        This isn’t about guilt-tripping. It’s about waking up to the power in our pockets. If you’re already cutting carbs and counting macros for the planet, this is your next step. Your bank might be doing more environmental damage than your diet ever could.

                         

                        🔑 Key Takeaways

                        • UK Banks and Carbon Bombs: Between 2016 and 2023, UK banks poured over £75 billion into fossil fuel projects poised to release 420 billion tonnes of CO₂. That’s more than a decade of current global emissions.
                        • The Greenwashing Epidemic: Banks like NatWest and HSBC promote green credentials while secretly backing massive fossil fuel expansion.
                        • Naming Names: HSBC funded 104 projects, Barclays 62, and NatWest helped BP raise half a billion for gas in Azerbaijan – all while claiming climate leadership.
                        • What You Can Do: Research your bank. Use platforms like BankTrack and Switch It Green to find better options. Changing banks is easier than you think.
                        • Your Money = Your Vote: Every pound you deposit supports a future. Make sure it’s one you believe in.

                          •  

                          🎧 Best Moments

                          • “That’s like a rapist saying, ‘Yeah, I only raped one person. There were 20 others I could have raped, but I didn’t. So I'm good.’ It’s madness, isn’t it?”
                          • “The morality of this is disgusting. This isn’t just greenwashing. It’s blatant disregard for our climate crisis, for our beautiful planet.”
                          • “If you are banking with any of these banks, you are indirectly supporting the climate crisis... because it is your money they are doing this with.”
                          • “People said veganism would never take off. Look at us now. Same thing with your money – small changes make seismic shifts.”
                          • “Every single pound that you deposit is a vote for the kind of world you want to live in.”

                            •  

                            🔗 Ethical Banking Resources

                            • BankTrack – Find a Better Bank
                              • Discover banks that prioritise ethics over profit, avoiding investments in fossil fuels, human rights abuses, and environmental destruction.
                              👉 Banktrack
                            • Switch It Green
                              • Evaluate UK banks based on their fossil fuel investments and find greener alternatives.
                              👉 Switchit
                            • Make My Money Matter – Go Green
                              • Learn how to switch to a fossil-free bank and make your money matter for the planet.
                              👉 Make My Money Matter
                            • Bank.Green – Ethical Bank Finder
                              • Explore banks that align with your values and avoid financing climate breakdown.
                              👉 bank.green
                            • Hubbub – Switch to a Green & Ethical Bank
                              • Guidance on moving your money to banks that support positive environmental and social initiatives.
                              👉 Hubbub

                              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
                              12 min
                            • #89 Burgers, Buses & Bagpipes: A Keto Vegan Weekend in Edinburgh

                              In this episode, I (Rach!) take you on a lively, leg-stretching, taste-testing adventure through the cobbled streets of Edinburgh during my weekend getaway for the Abraham Hicks workshop.

                              🍔 Was it easy being keto vegan in Scotland's capital?

                              💸 What did I find at Gatwick Airport at 5:30am that didn’t break the carb bank?
                              🚌 How much does it actually cost to take the bus around Edinburgh? Spoiler: it's shockingly cheap.
                              🧀 And what on earth is a plant-based haggis fritter doing on my burger?

                              From vegan burger joints with more toppings than sense, to a Madras-hot veggie korma that nearly blew my head off, I dish the highs and the "hmm, maybe next time" moments of finding keto vegan food on the go.

                              Along the way, I also share:

                              • My go-to snack from WHSmiths (and why you should read the carb label carefully)
                              • The unexpected joy of coordinated bus meetups with friends
                              • The surprisingly lush coffee culture in the heart of tartan town
                              • Why the Beyond Meat burger wasn’t the best choice after three days of burgering
                              • And how a mushroom chilli from a local pub inspired me to recreate it at home

                                • Plus, I give some shout-outs to:

                                • ✨ Burgers & Beers Grillhouse – great vegan customisation, but beware the sugary balsamic
                                • ✨ Ignite Indian Restaurant – hot, hearty, and very keto-adaptable
                                • ✨ The Festival Pub – a proper lunchtime gem for meat-free, carb-aware options

                                  • Whether you're planning your own trip to Edinburgh or just here for the keto travel inspo, you’ll get tips, laughs, and the truth about eating low-carb plant-based on the road.

                                  👀 PS: Abraham Hicks is back in Edinburgh next July – might see you there?

                                  📸 And yes, I did remember to take photos eventually.

                                   

                                  🎧 Subscribe and share if you love plant-based sass with science!

                                   

                                  #KetoVegan #VeganInEdinburgh #KetoTravel #VeganTravelUK #AbrahamHicks #LowCarbVegan #PlantBasedTravel #KetoVeganEats #ScotlandVeganEats #TravelPodcast #VeganPodcast #VeganOnTheGo #KetoVeganFoodie #KetoUK #VeganUK #KetoLife #EdinburghEats #LowCarbLife #PlantBasedAdventures #KetoVeganJourney #VeganConferenceTrip #KetoVeganPodcast

                                   

                                  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

                                  13 min
                                • #88 How to Cope When You’re the Only Vegan in the Family

                                  In this episode of The Keto Vegan, I’m talking about what it feels like to be the only vegan in your family — the loneliness, the comments, the Sunday roasts you wish you could unsee. But I’m also diving deeper into something even harder to face: indifference. That blank stare when you speak from the heart. That shrug when you bring up the planet or the animals.

                                   

                                  This episode was inspired by a tarot card that reminded me: we can grieve, but we must not drown. I’ll share a powerful story from my daughter’s childhood, why I stopped arguing with my mum about lamb, and what it means to clean the world’s water — physically and metaphysically.

                                   

                                  If you're feeling frustrated, unseen, or just over everyone’s apathy — this one’s for you. You’re not alone. And you’re not powerless.

                                   

                                  Best Moments:

                                  “I prefer love on my plate rather than fear, sorrow, and terror and sadness.”

                                  “It’s not just about the not understanding — it’s the indifference. Their indifference is astonishing, isn’t it?”

                                  “The opposite of love is not hate. It’s indifference.”

                                  “You can’t drown in grief — you’re not useful if you do.”

                                  “Do your small but important part in cleaning the world’s water, physically and metaphysically. That will clean your heart as well.”

                                  “We must take responsibility — but without martyrdom.”

                                  “You’re no longer outsourcing your conscience. You’re taking responsibility for your actions.”

                                  “Keep true to your beliefs. We attract our vibrational energy. People will start to pick up on it.”

                                   

                                  Key Takeaways

                                  • Feeling alone as the only vegan in your family
                                  • Why this episode matters if you're the one who “gets it” when no one else does
                                    • The infamous “Why can’t you eat my food?” comment
                                      • Choosing to put love, not fear, on your plate
                                        • Exploring the idea that indifference, not hate, is the opposite of love
                                          • The pain of awakening
                                            • No preaching, no burnout, no perfection
                                              • Taking ethical action without needing guarantees
                                                • “Stay true. Don’t match their frequency. Lead with love.”

                                                  •  

                                                  #LoneVegan #VeganFamilyStruggles #VeganGrief #VeganSpirituality #VeganIndifference #VeganTarotWisdom #MetaphysicalVegan #VeganPodcastUK #KetoVegan #VeganHealing

                                                  #EcoVegan #VeganEnvironment #VeganCommunity #VeganSupport #CompassionOverConvenience

                                                   

                                                  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

                                                  13 min
                                                • #87 Sleep Yourself Slim: How Better Sleep Boosts Weight Loss

                                                  Think sleep is just for rest and recovery? Think again! In this juicy and science-backed episode of The Keto Vegan, I dive into the surprisingly powerful link between sleep and weight loss. Whether you're keto, vegan, both (hello!), or just sleep-deprived and snack-happy — this one's for you.

                                                  You’ll learn why poor sleep messes with your hormones, slows your metabolism, spikes your cravings, and makes you store fat even if you’re smashing your macros. Plus, I’m sharing practical, real-life tips on how to reset your sleep routine — without going all monk-like.

                                                  Perfect if you’re ready to stop blaming peanut butter and start blaming your dodgy sleep schedule. 👀

                                                   

                                                  🧠 What You'll Learn in This Episode:

                                                  • How lack of sleep increases ghrelin (your hunger hormone) and lowers leptin (your “I’m full” signal).
                                                  • Why poor sleep raises cortisol and stores more belly fat — especially in women over 40.
                                                  • The weird but true fact that both too little and too much sleep are linked to fat gain.
                                                  • Why even five days of bad sleep can derail your weight goals.
                                                  • How inconsistent wake times impact your fat storage more than you think.
                                                  • The real reason you raid the fridge at midnight (and it’s not just lack of willpower).
                                                  • Easy tips to reset your circadian rhythm — without giving up your life.

                                                    •  

                                                    #KetoVegan #VeganWeightLoss #SleepAndWeightLoss #KetoUK #VeganUK #KetoOver40 #WeightLossTips #HormonesAndWeight #KetoForWomen #CircadianRhythm #KetoPodcast #VeganPodcast #SleepCravings #KetoVeganTips #FatLossSleepHack

                                                     

                                                    Evidence based research for this episode:

                                                      Bailey, B. W., et al. (2014). Objectively measured sleep patterns in young adult women and the relationship to adiposity. American Journal of Health Promotion, 29(1), 46–54.

                                                      Deng, H., et al. (2017). Short sleep duration increases metabolic impact in healthy adults: A population-based cohort study. Sleep, 40(10).

                                                      Chaput, J., et al. (2012). Longer sleep duration associates with lower adiposity gain in adult short sleepers. International Journal of Obesity, 36(5), 752–756.

                                                      Liu, J., Zhu, L., & Liu, C. (2020). Sleep quality and self-control: The mediating roles of positive and negative affects. Frontiers in Psychology, 11, 607548.

                                                      Engle-Friedman, M. (2014). The effects of sleep loss on capacity and effort. Sleep Science, 7(4), 213–224.

                                                     

                                                    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

                                                     

                                                    13 min
                                                  • #86 Antibiotics, Animals & Armageddon: Why Resistance is Rising (and What It Has to Do with Your Dinner)

                                                    In this jaw-dropping episode of The Keto Vegan Podcast, Rachel uncovers the hidden global threat of antimicrobial resistance (AMR) — and guess what? It's not just about your GP handing out antibiotics like sweets. 🧁

                                                    Modern medicine relies on antibiotics – for surgery, infections, C-sections, even acne – yet we're on the brink of losing them. Why? Because of how we farm animals, not just how we treat humans. 🐖🐔💉

                                                    Using insights from Professor Devi Sridhar’s powerful article (link below), along with deep research into how colistin resistance spread from Chinese pig farms to UK hospitals, Rachel delivers a vital, eye-opening, and 100% vegan perspective on a crisis that affects everyone.

                                                     

                                                    🔑 Key Talking Points

                                                    ✅ What is AMR (Antimicrobial Resistance)?

                                                    → And no, it’s not you becoming resistant to antibiotics – it’s the bacteria evolving to outsmart them! 🦠⚔️

                                                    ✅ The shocking stat: Up to 80% of all antibiotics are given to animals – not people!

                                                    → Livestock farming in middle-income countries is a major driver of global resistance. 🐄📈

                                                    ✅ Colistin: The ‘last resort’ drug 💣

                                                    → Learn how a 2018 study traced colistin-resistant bacteria from Chinese pig farms to London hospitals – via air travel and global trade. ✈️🌍

                                                    ✅ Why you can’t just “make new antibiotics”

                                                    → Drug development is slow, expensive, and barely keeping up. Only 2 new classes of antibiotics have been approved since 2017. 🧪⏳

                                                    ✅ Why the UK is doing better than you think 🇬🇧

                                                    → Thanks to people like Dame Sally Davies, we’re actually one of the top 3 countries globally tackling AMR. But we’re still at risk if others don’t catch up.

                                                    ✅ The vegan angle 💚

                                                    → If you needed one more reason to ditch meat, this is it: industrial farming is cooking up the next pandemic-level threat in its feed troughs.

                                                    #KetoVegan #VeganPodcast #AntibioticsCrisis #AntimicrobialResistance #AMR #VeganHealth #KetoHealth #PlantBasedKeto #VeganScience #ColistinResistance #VeganAwareness #PublicHealth #FarmNotPharma #VeganKetoPodcast #KetoVeganLife #VeganFuture #RachelTheKetoVegan

                                                     

                                                    📚 Article by Professor Devi Sridhar

                                                    https://www.theguardian.com/commentisfree/2025/apr/02/antibiotics-stop-working-prescription-gp-animal-farming?CMP=Share_AndroidApp_Other

                                                     

                                                    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

                                                    16 min
                                                  • #85 Keto Vegan Tofu Cheese – The Smoky, Garlicky Sequel I Forgot I Needed

                                                    Welcome back to The Keto Vegan Podcast! I’m Rachel—your host, kitchen alchemist, and apparently, serial cheese-maker with the memory of a distracted goldfish.

                                                    So, confession time: I was halfway through perfecting what I genuinely thought was a brand-new smoked garlic tofu cream cheese when I had a vague flashback. You know the kind—like déjà vu wearing a tofu-stained apron. A quick scroll through my own episodes later and yep… turns out I’ve already done a tofu cheese. Oops.

                                                    BUT! Before you roll your eyes and mutter “she’s lost the plot,” let me assure you—this version’s had a glow-up. It’s bolder, smokier, and comes with roasted garlic swagger. So while this may technically be Cheese 2.0, it’s also an ode to creative forgetfulness and embracing your inner culinary goldfish.

                                                    In this episode, I’ll walk you through the new take on the tofu cheese recipe—with lashings of liquid smoke and mellow roasted garlic—plus the accidental genius moments, inevitable ramblings, and why I might just need to start labelling my fridge contents and my podcast archives.

                                                    So, grab a spoon (and maybe a notepad to remind yourself later what you made), and let’s dive into this delicious little case of cheesy déjà vu.

                                                     

                                                    Ingredients

                                                    • 1 16-oz block extra firm tofu
                                                    • 1/2 cup refined coconut oil
                                                    • 2 Tbsp lemon juice
                                                    • 2 Tbsp apple cider vinegar
                                                    • 2 Tbsp mellow white miso paste
                                                    • 2 Tbsp extra virgin olive oil
                                                    • 1 clove garlic
                                                    • 2 tsp sea salt
                                                    • 1/2 tsp ground black pepper
                                                    • 1/4 cup plain unsweetened non-dairy milk

                                                      • Instructions

                                                      • BLEND: Add all ingredients to your food processorand process starting on a low speed and slowly increasing to high. Blend on high for about 4-5 minutes, stopping to scrape the sides down as needed. The mixture will get really smooth and shiny towards the end which is exactly what we want! If it’s not shiny yet, keep blending.
                                                      • SET: If you just want to use this cheese as a spread, transfer the mixture to a large airtight container. If you want a cheese that holds its shape on a platter or can be moulded into a log, transfer the mixture to a silicone mold or plastic-lined airtight container. Cover and place it in the fridge for at least3-5 hours to fully set.  If you’re shaping the vegan goat cheese, I would let it set in the fridge for at least 6-8 hours.
                                                      • SHAPING(optional): To make this vegan goat cheese substitute look as legit as possible, you can also mold it into those classic goat cheese logs once it’s set. Just pop the cheese out of the silicone mold or lift it out of the plastic-lined container. Then, use your hands to form the mixture into 2-4 tubes. Wrap these tubes in plastic and place them back in the fridge for at least another 60-90 minutes before serving. 
                                                      • SERVE: When you're ready and the tofu cheesehas firmed up, remove it from the fridge and unwrap it or pull it out of the silicone mold as needed. Serve as a spread with a cheese knife onto crostini, crackers, bread, cucumbers, or all your favourite veggies. Use it to veganize all your favourite recipes that call for soft goat cheese!
                                                      • STORE: Store leftovers in an airtight container in the fridge for 5-7 days. You can also freeze leftover cheese in an airtight container for up to 8 weeks. Defrost in the fridge until thawed through. This takes about 3-4 hours depending on the size of the serving you’re defrosting.

                                                        • Nutrition

                                                        Serving: 1/3 of 1 tube

                                                        Calories: 125kcal Carbohydrates: 2g Protein: 2g Fat: 12g Saturated Fat: 8g Polyunsaturated Fat: 3g Sodium: 504mg Sugar: 1g
                                                        From <https://www.plantpowercouple.com/recipes/vegan-goat-cheese/#recipe>

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

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

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

                                                        https://theketovegan.podbean.com/

                                                         

                                                        #KetoVeganCheese #DairyFreeKeto #VeganCheeseLovers #PlantBasedKetoSnacks #LowCarbCheese #KetoCheeseIdeas #VeganKetoDietTips #NonDairyCheese #KetoFriendlyCheese #CheesyAndVegan #KetoCheeseBoard #VeganKetoMeals #KetoCheeseAlternatives

                                                        7 min

                                                      About The Keto Vegan

                                                      From the publisher's feed

                                                      Discover the secrets of following a keto diet while staying true to your vegan lifestyle with Rachel as your guide. In this engaging podcast, Rachel shares her extensive research, personal experiences, and countless experiments with keto recipes and vegan products. Say goodbye to the daunting task of calculating carb, fat, and protein counts because Rachel has got you covered.