Maria Emmerich's Blog, page 4
June 10, 2025
Homemade Creatine Gummies
A few months ago I started a creatine regime. For many people creatine is easier on their tummies if they consume it with food. I can’t drink while I am eating, so I have been incorporating creatine into recipes like these gummies! So easy! I enjoy a few gummies to get my 5 grams and they taste delicious!
HOW TO MAKE HOMEMADE CREATINE GUMMIESUnlocking the Power of Creatine: More Than Just MuscleWhen you think of creatine, what comes to mind? Probably images of bodybuilders, gym bags, and shaker bottles. But this humble molecule—naturally found in your muscles and brain—is far more versatile than it’s often given credit for. Creatine supplementation isn’t just for athletes chasing gains; it’s a powerful compound with wide-reaching benefits for muscle growth, mental health, and even sleep quality.
Let’s explore how this well-studied supplement supports your body and mind, backed by science.
1. Muscle Growth and Strength PerformanceCreatine monohydrate is the most researched sports supplement—and for good reason. It works by increasing the availability of phosphocreatine, which helps regenerate ATP (your body’s primary energy currency) during short bursts of intense activity.
Benefits:Increases lean muscle massImproves strength and power outputEnhances recovery and training volume
Key Study:A 2017 meta-analysis published in Journal of the International Society of Sports Nutrition confirmed that creatine supplementation leads to significant increases in strength and muscle mass during resistance training across various populations, including older adults and trained athletes (Kreider et al., 2017).
2. Mental Health: Depression and Brain Function“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes…” – Kreider et al., JISSN
Creatine’s benefits extend to neurotransmitter regulation and brain energy metabolism, areas that are often dysregulated in mood disorders.
Benefits:May reduce symptoms of major depressive disorder (MDD)Enhances cognitive function in demanding mental tasksMay support emotional resilience during stress Key Study:In a randomized, double-blind trial, researchers found that 5 grams/day of creatine as an adjunct to SSRI therapy led to a significant reduction in depressive symptoms in women with MDD after just 2 weeks (American Journal of Psychiatry, Roitman et al., 2012).
Additionally, a 2018 systematic review in Psychopharmacology found evidence supporting creatine’s role as a promising adjuvant treatment for depression, particularly for patients who don’t fully respond to antidepressants.
3. Sleep Quality and Brain RecoveryWhile not traditionally associated with sleep, recent research shows that creatine may play a role in sleep homeostasis, especially in the context of sleep deprivation.
Benefits:Reduces subjective feelings of fatigueMaintains cognitive performance after sleep lossMay support deeper stages of sleep by replenishing brain energy Key Study:A 2017 study in Scientific Reports found that creatine supplementation improved cognitive performance and reduced fatigue in subjects who were sleep-deprived for 24 hours (McMorris et al., 2006; Alves et al., 2017).
In animal studies, creatine was shown to reduce the need for sleep by supporting brain ATP stores during periods of sleep deprivation—pointing toward a neuroprotective role (Kazakos et al., 2021).
Maria’s Notes:As a keto-focused health expert, I often see clients overlook creatine because it’s perceived as a “bodybuilding supplement.” But creatine’s role in cellular energy production makes it incredibly relevant for those on low-carb diets—where ATP generation can be more metabolically demanding.
Plus, its mental health benefits offer a low-cost, low-risk intervention that’s particularly meaningful during times of stress or transition.
Practical Advice
Dosage:
Best form:
When to take it:
Hydration matters:
Safe long-term:
My favorite creatine is Create Creatine! I LOVE their mixed berry packets. I even have some in my carry on when I travel!
Creatine is no longer just for athletes looking to lift heavier—it’s a well-rounded, evidence-based supplement that supports muscle strength, mental clarity, mood stability, and even restorative sleep. I plan on taking this forever! Building muscle is getting harder as I age but I notice my strength is MUCH better now that I added Create Creatine to my routine!
Whether you’re managing stress, hitting PRs at the gym, or simply optimizing your energy on keto, creatine might be one of the simplest and most powerful tools in your wellness toolkit.
Use code MARIA to get 20% off at the link below!
CLICK HERE TO GET 20% OFF YOUR ORDER!
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
“Ok, for those looking for my latest Keto updates on Jozie and I here it is…
Jozie went from a women’s small/medium to a children’s size 10. She lost 25lbs.
Her daily battles with blood sugar and feeling unwell are GONE!
Her lymphedema is GONE!
Having to eat every couple of hours is GONE!
Anxiety is almost GONE!
Food worries GONE!
Sugar cravings GONE!
She has more energy, has gotten sick less, is happier, never feels hungry, she grew a couple inches which is HUGE for her TS, and she overall feels GREAT!
I lost 50 pounds! My asthma is non existent, my allergies are non existent, my gallbladder issues are gone, my pancreatitis is not active, my skin is better, my hair is thicker and growing, my headaches are better, my back, neck and aches and pains are better, I have more energy, I sleep better, my mood is better, I’m happier, my digestion is better and in general everything is BETTER!
Before we started Keto I prayed for God to help me accept my weight, be healthier and be a better person mentally and physically to better serve Him or help me lose weight to do those things. He aligned our journey with Keto. All the Glory goes to God for helping me which then completely transformed Jozie’s health and future health!
I am so thankful and feel so blessed the Lord gave us the tools and Maria Wojcik Emmerich and Craig Emmerich to completely change our health and ultimately our lives!” – Linda and Jozie
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June 7, 2025
Collagen Lemon Jello
HOW TO MAKE COLLAGEN LEMON JELLOTo make my homemade lemon jello, I used Further Food NEW lemon collagen and their gelatin!
I love adding gelatin and collagen to recipes because the benefits of collagen for the body is amazing!
Collagen Supplementation: Evidence-Based Applications for Health and PerformanceIntroductionCollagen, the most abundant structural protein in the human body, comprises approximately 30% of total protein content and plays a central role in maintaining the integrity of connective tissues, skin, tendons, cartilage, and bone. With increasing age, endogenous collagen synthesis declines, contributing to visible signs of aging and the deterioration of musculoskeletal and dermal health.
In recent years, collagen supplementation—particularly hydrolyzed collagen peptides—has gained traction as a targeted intervention for skin health, joint integrity, bone preservation, and muscle support. This article evaluates the current body of literature on collagen peptide supplementation, focusing on clinically relevant outcomes and dosage protocols.
1. Dermatological Applications: Skin Elasticity, Hydration, and DensityMultiple double-blind, placebo-controlled trials have established the efficacy of hydrolyzed collagen in improving skin health. A 2019 systematic review and meta-analysis in the Journal of Drugs in Dermatology concluded that daily supplementation with 2.5 to 10 g of collagen peptides over 8–12 weeks significantly improved skin elasticity, hydration, and dermal collagen density (Zague et al., 2019).
2. Joint Health: Osteoarthritis and Exercise-Induced Joint PainMechanism: Bioactive collagen peptides stimulate dermal fibroblasts via collagen receptor binding, promoting extracellular matrix remodeling and enhancing hyaluronic acid production.
Collagen peptides have been shown to alleviate joint pain associated with both degenerative conditions and physical activity. In a seminal 24-week RCT, Clark et al. (2008) reported that 10 g/day of collagen hydrolysate significantly reduced joint pain during activity in physically active adults compared to placebo (Current Medical Research & Opinion).
3. Bone Metabolism: Density and Structural IntegrityClinical Insight: Collagen peptides may support cartilage regeneration by increasing the synthesis of type II collagen and aggrecan, modulating joint inflammation and improving mobility.
Collagen accounts for roughly 90% of organic bone matrix. A 12-month randomized controlled trial published in Nutrients (König et al., 2018) demonstrated that postmenopausal women receiving 5 g of specific bioactive collagen peptides daily experienced statistically significant increases in bone mineral density at the lumbar spine and femoral neck, compared to placebo.
4. Sarcopenia and Muscle Mass PreservationInterpretation: These outcomes suggest collagen peptides influence bone turnover markers, potentially reducing osteopenia and fracture risk in aging populations.
Though collagen is not a complete protein (due to its low leucine and tryptophan content), it may support lean body mass when consumed adjunctively with resistance training. A 2015 RCT in older men found that 15 g/day of collagen peptides taken post-exercise led to increased fat-free mass and improved muscular strength over a 12-week period (Zdzieblik et al., British Journal of Nutrition, 2015).
5. Gastrointestinal Support: Potential in Mucosal RepairMechanism: Glycine and arginine may enhance creatine synthesis and growth factor expression, indirectly supporting hypertrophy in sarcopenic populations.
Although human clinical trials remain limited, preclinical data suggest that collagen peptides—particularly glycine-rich sequences—may contribute to gut barrier function and reduce intestinal permeability. Animal models have demonstrated improvements in tight junction protein expression and reduced inflammatory cytokine activity (Chen et al., Journal of Clinical Biochemistry and Nutrition, 2017).
Dosing and Practical ConsiderationsApplicationDoseDurationSkin Health2.5–10 g/day8–12 weeksJoint Support10 g/day12–24 weeksBone Density5 g/day12 monthsMuscle Mass15 g post-workout12 weeksNote: This application remains speculative in human models but is under investigation in integrative and clinical nutrition research.
Absorption Enhancers: Co-administration with vitamin C supports collagen synthesis by activating prolyl and lysyl hydroxylase enzymes required for triple helix stabilization.
ConclusionCollagen supplementation is supported by a growing body of evidence for applications ranging from skin rejuvenation and joint support to bone metabolism and sarcopenia management. While it should not replace complete proteins in the diet, it serves as a valuable adjunct for structural tissue support—particularly in aging populations and physically active individuals.
As always, clinicians and nutrition professionals should individualize recommendations based on patient needs, dietary context, and health status. Given its low allergenicity, favorable safety profile, and multi-system benefits, hydrolyzed collagen peptides represent a clinically useful tool in health optimization.
Stock up on Further Food collagen so you can experience all these benefits!
Further Food is so generous, when you use code MariaMindBody, you SAVE! Click HERE to stock up on Further Food!
PrintCollage Lemon JelloCourse Breakfast, Dessert, Egg Free, Nut Free, SnackCuisine AmericanPrep Time 5 minutes minutesCook Time 1 minute minuteServings 12 servingsCalories 19.5Ingredients1 1/2 cups water1/2 cup lemon juice2 scoops Further Food Lemon Collagen2 tablespoons Further Food gelatin1/2 teaspoon stevia glycerite (or equivalent)InstructionsPlace lemon juice, water and lemon collagen in saucepan.Sprinkle 2 tablespoons of gelatin onto the lemon water and whisk the mixture. Leave to sit for 2 minutes.Heat the lemon water mixture for about 5 minutes over medium-low heat until the gelatin and collagen is completely dissolved. Do not let boil. If you bring gelatin to a full boil, it will never set.Stir in the stevia glycerite and taste. Adjust sweetness to your liking (adding more stevia glycerite if desired).Transfer the mixture to a glass dish or jello mold immediately.Place in the refrigerator and chill for about 3-4 hours until completely set.To serve, chop the jello into squares. Enjoy!VideoNutritionCalories: 19.5 | Fat: 0.02g | Protein: 4g | Carbohydrates: 0.7g | Fiber: 0.1g | P:E Ratio: 6.5TESTIMONY OF THE DAY
“Thank you Maria Emmerich!
I was 335 at my highest 2 years ago, and now 190. My husband thinks I’m a genius in the kitchen and I owe it all to you! I only use your recipes but he thinks it is all me!
I went from taking 3 blood pressure and one cholesterol pill a day to NONE!
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
I’m in my first size medium shirt today. In the first picture, I was a size 5xl! I lost 145 pounds!
Thank you for sharing because I owe this all to you! I did dirty keto (didn’t know better) but “Emmerich Keto” for the past year and it is truly a lifestyle now. Not a diet!” Ashlie
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June 4, 2025
Protein Strawberry Cheesecake Ice Cream
HOW TO MAKE PROTEIN STRAWBERRY CHEESCAKE ICE CREAMTo make my strawberry cheesecake ice cream, I used Equip Strawberry Protein powder!
Equip strawberry protein powder gives this ice cream the most delicious flavor and it is a great way to get in your protein needs!
One easy way to boost your protein intakes is to add Equip Prime Protein to delicious recipes like protein strawberry cheesecake ice cream!
Unlocking the Benefits of Beef Protein Powder: A Comprehensive Guide
IntroductionIn the realm of protein supplementation, beef protein powder has emerged as a noteworthy alternative to traditional sources like whey and plant-based proteins. Derived from hydrolyzed beef, this supplement offers a unique amino acid profile and a host of potential health benefits. Let’s delve into the science-backed advantages of incorporating beef protein powder into your nutrition regimen.
Detailed Explanations1. Supports Muscle Growth and RecoveryBeef protein powder is rich in essential amino acids, including leucine, which plays a pivotal role in muscle protein synthesis. Studies have demonstrated that beef protein supplementation can lead to significant increases in lean body mass and strength gains, comparable to those achieved with whey protein.
2. Aids in Weight ManagementHigh-protein diets are known to promote satiety, reducing overall calorie intake. Beef protein powder, being low in fat and carbohydrates, can be an effective tool for those aiming to manage their weight. Its thermogenic effect also contributes to increased energy expenditure.
3. Enhances Joint and Bone HealthUnlike some other protein sources, beef protein powder contains collagen and gelatin, which are beneficial for joint and bone health. These components support the integrity of connective tissues, potentially reducing the risk of injuries and joint-related issues.
4. Suitable for Individuals with Dietary RestrictionsFor those with lactose intolerance or dairy allergies, beef protein powder offers a hypoallergenic alternative. It is free from common allergens like dairy, soy, and gluten, making it a versatile option for various dietary needs.
5. Rich in MicronutrientsBeef protein powder is not only a source of high-quality protein but also provides essential micronutrients such as iron, zinc, and B vitamins. These nutrients play crucial roles in energy metabolism, immune function, and overall well-being.
Personal TouchIncorporating beef protein powder into your diet can be a game-changer, especially if you’re seeking a nutrient-dense, allergen-friendly protein source. Whether you’re an athlete aiming to enhance performance or someone looking to improve overall health, beef protein powder offers a convenient and effective solution.
Practical AdvicePost-Workout Nutrition: Consume a beef protein shake within 30 minutes after exercise to support muscle recovery.Meal Replacement: Use beef protein powder in smoothies or recipes to increase protein intake during meals.Dietary Supplementation: For individuals with increased protein needs, such as older adults or those recovering from illness, beef protein powder can help meet nutritional requirements.ConclusionBeef protein powder stands out as a versatile and nutrient-rich supplement, offering benefits that extend beyond muscle building. Its unique composition supports various aspects of health, making it a valuable addition to diverse dietary plans. As with any supplement, it’s essential to choose high-quality products and consult with healthcare professionals to ensure it aligns with your individual health goals.
Equip is so generous, they are offering 15% off when you use code MARIA!
Click HERE to stock up on Equip Prime Protein!
PrintProtein Strawberry Cheesecake Ice CreamCourse Dairy Free, Dessert, Egg Free, Nut FreeCuisine AmericanPrep Time 5 minutes minutesServings 6 servingsCalories 279.3Equipment1 Ice Cream MakerHigh Speed BlenderIngredientsICE CREAM:1 cup heavy cream (or coconut milk if dairy free)1 cup unsweetened low fat coconut milk (or unsweetened macadamia nut milk)2 scoops Strawberry Equip Protein Powder1/4 cup powdered allulose1 teaspoon stevia glycerite (optional)1/4 teaspoon baking soda (optional)CHEESECAKE SWIRL:6 ounces cream cheese softened (or Kite Hill cream cheese if dairy free)2 tablespoons heavy cream (or coconut milk if dairy free)1/4 cup powdered allulose1 teaspoon stevia glycerite1/4 teaspoon Redmond Real saltInstructionsPlace all the ingredients for the strawberry ice cream into a blender and puree until smooth. Taste and adjust sweetness to your liking. Pour into an ice cream maker and churn until the ice cream is starting to set. Meanwhile combine all the ingredients for the cheesecake swirl in a medium bowl. Use a hand mixer to combine well. Taste and adjust sweetness to your liking. Swirl the cheesecake mixture into the strawberry ice cream. Store in the freezer for up to 1 month. VideoNutritionCalories: 279.3 | Fat: 25.5g | Protein: 9.6g | Carbohydrates: 2.3g | Fiber: 0.2g | P:E Ratio: 0.3TESTIMONY OF THE DAYThis testimony made my YEAR!!! Melissa is a patient at an assisted living home in Arizona that exclusively makes only my recipes for their residents. I’ve been getting testimonials like this for months!
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
“Back in May we started our assisted living resident Melissa on a journey to restore her memory.
We gave her a cognitive impairment test called SLUMS to baseline her. She scored a 15/30. Well within the range saying she had Dementia.
Then we fed her Maria Emmerich’s recipes and gave her a bunch of other non-pharmaceutical therapies.
In September she scored a 22/30 which indicates mild cognitive impairment.
Yesterday she scored a 28. She’s in the normal range!
This Wednesday she will be moving back home to live on her own! We couldn’t be more excited. We celebrated with a going away party and instead of cake gave her a steak.
And thanks to Maria for helping us with Melissa’s success.” – Hal Cramer, A Paradise for Parents
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June 1, 2025
Sugar Free Lemon Posset
I always thought Lemon Possets looked so beautiful but I thought they would be difficult to make but boy was I wrong! My sugar free Lemon Posset is so easy and perfect for a summer gathering!
HOW TO MAKE SUGAR FREE LEMON POSSETTo make keto Lemon Posset, I used Further Food new LEMON collagen powder!
There have been many studies showing a wide range of benefits from collagen. You get a lot of glycine from collagen. THIS STUDY showed that the glycine derived from collagen is essential to maintain the normal structure and strength of connective tissue, such as bones, skin, cartilage, and blood vessels. Many other studies have shown benefits ranging form immune health, digestive health, bone strength and much more. It also greatly benefits the skin and reduced wrinkles and aging. Smoking reduces collagen synthesis and that is why smokers have more wrinkles.
Another important benefit of collagen is that it is the second most ferment-able substrate behind FOS (fructooligosaccharides). This study showed that collagen is great for feeding our gut flora, much better than almost any plant fiber (collagen is 7.96 where plant fiber is 1.53). So the push for feeding the gut flora with lots of plant fiber is really not needed. Just add some collagen.
HEALTH BENEFITS OF COLLAGEN:Can help with skin elasticity and aging. This means when losing a lot of weight it can help the skin shrink better, reduce wrinkles and celluliteIt can help strengthen hair and reduce hair lossImproves joint healthBuilds bone strengthContains 18 amino acids that help muscle and ligament repair and recoveryContains glycine that helps with immune system health and helps with digestion
Click HERE to find my favorite collagen and gelatin from Further Foods
and use code MARIAMINDBODY get a great discount off EVERY purchase!
PrintSugar Free Lemon PossetCourse Dessert, Egg Free, Nut FreeCuisine FrenchPrep Time 5 minutes minutesCook Time 10 minutes minutesServings 8 servingsCalories 40.3Ingredients3 cups heavy cream1 cup powdered allulose2 scoops Further Food Lemon Collagen3 whole lemons juicedInstructionsIn a medium saucepan, combine 3 cups cream, allulose and Further Food lemon collagen.Stir together and heat to medium high for 2 to 3 minutes, do not boil. Stir in lemon juice.Pour into serving glasses (or hollow out and fill lemon halves if using as a vessel). Refrigerate until set, about 5 hours.VideoNutritionCalories: 40.3 | Fat: 1.6g | Protein: 4.6g | Carbohydrates: 1.5g | Fiber: 0.1g | P:E Ratio: 1.5TESTIMONY OF THE DAYClick HERE to check out my supplement plans!
“My journey with Maria Emmerich started in December of 2014. I was generally happy, a mommy and wife, feeling overall decent in my health. I went in that month for a routine health exam and got results I didn’t expect. My A1C was 12.5! I was a full fledged Type 2 diabetic.
I was scared and sad and shouldn’t have been surprised, I was at a top weight for me, 208 lbs at 5’2. I had gotten used to that body. I was in a healthy marriage, enjoying life genuinely, but I had to face the truth that regardless of that, I was not healthy. I was in a dangerous spot.
Immediately I was told what I’d been prescribed, and that I was to begin medicine that very day. I remember leaving work and not being able to sleep that night. Something inside me didn’t accept that my destiny was to live as a diabetic, taking medicine and eventually insulin. That next day I told myself: you have to look elsewhere for answers.
My cousin and close friend, Brooke, had been following a woman named Maria Emmerich for months, had been eating and living a “keto” lifestyle. I got to work researching Maria. I met with Brooke that day and we poured through her books and online presence. I had a feeling that she was my answer.
I started THAT DAY. I didn’t look back. I went all in. To be honest, it wasn’t that difficult to adjust! I started a fitness journey with Brooke, noticing that with my keto adapted lifestyle, I was more energetic and more motivated than ever.
6 months later I went in for lab work, a recheck, and my A1C was 5.8! I was 40 lbs less and truthfully, I looked 10 years younger. I was so thrilled with all of it. I felt light! I remember reaching out to Maria and thanking her from the bottom of my heart. She responded within an hour.
over 9 years later, and I’m still here, still controlling my blood sugar levels, still keto adapted. Still beyond grateful for this answer. 80 lbs lighter, 48 years old tomorrow, stronger than I was at 38 years old. Did I relax here and there? Not really to be honest. It has become my life. I am so grateful. So so grateful to Maria!” Amy Jo
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!
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May 29, 2025
The BEST Carnivore Dip
I had the great pleasure to speak at Meatstock in Tennessee this past month. It was so much fun and I met some amazing humans!
My passion is cooking so when the kitchen staff needed help, I gladly jumped in. One afternoon, some of the speakers and guests were hungry. We had pork rinds, but they wanted a dip. I quickly whipped up my brown butter cheese sauce and they all begged for the recipe. They said it was the best dip they ever tried! So I promised to write the recipe for them.
HOW TO MAKE THE BEST CARNIVORE DIPTo make my carnivore dip, I start with brown butter. I think brown butter is absolutely delicious! Brown butter tastes great on seafood, fish, chicken, steaks…. just about anything and it makes my carnivore dip so amazing!
Kai gave it a 9.2 on our YouTube video! That is the highest rating he has given!
PrintThe BEST Carnivore DipCourse Appetizer, Egg Free, Nut Free, SnackCuisine AmericanKeyword CarnivorePrep Time 5 minutes minutesCook Time 5 minutes minutesServings 8Calories 398.7Equipment1 Immersion BlenderIngredients1 cup salted butter (salted butter browns better)1 1/2 cups sharp cheddar cheese shredded2 ounces cream cheese3/4 cup beef broth (or chicken broth) more as desiredInstructionsPlace the butter in a large saucepan and heat on high for about 5 minutes. Whisk while heating.The butter will start to sizzle and fluff up. Watch for brown flecks (not black!) and remove from heat.Add the shredded cheese and cream cheese. Allow the cheese to melt for a minute then add the broth. Use an immersion blender to puree until very smooth. Add more broth if you prefer a thinner dip. Place into a serving bowl and enjoy with pork rinds or Carnivore Crisps. VideoNutritionCalories: 398.7 | Fat: 38.9g | Protein: 12.2g | Carbohydrates: 0.3g | Fiber: 0g | P:E Ratio: 0.3TESTIMONY OF THE DAYI’m probably the ONLY woman who loves it when 1/2 naked women send photos to my husband 
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
“So something amazing happened and I am in total disbelief. I got on the scale a few days ago, my weight was 135.7. I figured it was off or wrong so I weighed myself yesterday morning and it was 135.2.
Still thought maybe I need a new scale. As I was packing for our family’s upcoming cruise I tried on a size medium swimsuit(top and bottom) and it fit so comfortably it wasn’t pinching me anywhere.
So I bit the bullet again this morning and got on the scale because in my head there’s no way.
I was wrong, I weighed 134.8. I now weigh less than I did on my wedding day 23 years ago!!!
The help, support, advice and tips I received from @mariaemmerich and @craig_emmerich has all led me to this victory.
Thank you all so very much. You are so kind and helpful and it didn’t go unnoticed. Sw 3/7/22 was 207lbs. Cw today 134.8” – Tracy
The post The BEST Carnivore Dip appeared first on Maria Mind Body Health.
May 27, 2025
Summertime Sauna!
Summertime is the time of sun, heat and fun. Many immediately think of the beach, the swimming pool or outdoor barbecues. But what about the sauna? We tend to associate the sauna with cold winter days. But even in summer, the sauna offers numerous benefits and ways to pamper your body and mind. Even at our Keto Condo we prioritize sauna therapy! Here I outline several reasons why you should also take a sauna in summer.
Why Should You Take Sauna in the Summertime:1 Cleansing and detoxification: In the sauna, you sweat and your pores open up. This enables a deep cleansing of the body of toxins and waste. Taking a sauna in summer increases the purifying effect, as the body is already detoxified by sweating at high temperatures. Therefore, enjoy the heat to give your body an additional purifying boost.2 Strengthening the immune system: Regular sauna sessions in the summer strengthens the immune system. The alternation of heat and subsequent cooling trains the body’s defenses. Due to the increased blood circulation, more defense cells are transported into the body, which leads to a long-term strengthening of the immune system. So take advantage of the warmer season to strengthen your immune system and protect yourself from the challenges of the coming winter.3 Relaxation and stress reduction: Even in the summer, many people want to relax and relieve stress. Sauna offers the ideal refuge for this. The warmth and peaceful atmosphere help to calm the mind and leave everyday stress behind. The sauna is a place of peace and relaxation and offers a space to recharge the batteries and regenerate the mind.4 Deep skin care: The heat of the sauna opens the pores and improves the blood circulation of the skin. This leads to a fresher, brighter complexion. Especially in summer, when the sun and heat stress the skin, the sauna is an effective way to regenerate the skin and give it a healthy appearance. However, be sure to moisturize your skin after taking a sauna and use sufficient sun protection.5 Acclimatisation effect of the body to the ambient heat: By taking regular saunas in summer, the body can develop a better tolerance to the heat. The habituation effect makes you feel generally more comfortable in the summer heat and better able to cope with high temperatures.Additional Benefits of using a Sauna BlanketThere are many additional benefits of using a Bon Charge Sauna Blanket, including the following:
Small & Lightweight (we store our Bon Charge Sauna Blanket in our closet)Portable (take your Bon Charge Sauna with you wherever you go)Affordable (Save 60-80% off the cost of a custom Sauna System installed in your home)Where to Get Your Bon Charge Sauna Blanket
We do not have a lot of space at our Keto Condo in Maui so a sauna blanket was perfect for getting all the benefits without taking up space!
What I love about Bon Charge is their constant searching for creating products that really can enhance our health and wellness! BON CHARGE products help you naturally address the issues of our modern-day way of life effortlessly and with maximum impact.
Bon Charge is so generous when you use code MARIA, you get 20% OFF!BON CHARGE products are all HSA/FSA eligible, giving you tax free savings of up to 40%
Click HERE to get a Sauna Blanket so you can experience the benefits yourself!
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May 24, 2025
Easy Protein Panna Cotta
If you have ever made Panna Cotta, you know it can be tricky getting the right ratio of gelatin. That is why I wanted to make a super easy recipe that is packed with protein!
What I love about this easy panna cotta recipe is all the different flavors you can create with it! Chocolate, mocha, salted caramel… the list goes on!
HOW TO MAKE EASY PROTEIN PANNA COTTAThe secret ingredient in my panna cotta Equip Prime Protein! Do not skip this special ingredient because it keeps the panna cotta set, if you skip this specific protein powder, the dessert will be soupy and a goopy mess.
The Equip powder also makes the panna cotta EXTRA delicious and extra heathy; packed with protein to help build bones! Yes, did you know the sheath of your bones is made up of protein? Do not skimp on your protein!
One easy way to boost your protein intakes is to add Equip Prime Protein to delicious recipes like this no bake dessert!
Equip is so generous, they are offering 15% off when you use code MARIA!
Click HERE to stock up on Equip Prime Protein!
PrintEasy Protein Panna CottaCourse Breakfast, Dairy Free, Dessert, Egg Free, Nut FreeCuisine ItalianPrep Time 5 minutes minutesServings 6 servingsCalories 196.2EquipmentHigh Speed BlenderIngredients1 cup unsweetened macadamia nut milk (or low fat unsweetened coconut milk for nut free)1 cup heavy cream (or coconut milk for dairy free)3 1/2 scoops Chocolate Equip Protein Powder (or any other flavor of your choosing)1/3 cup powdered allulose (or stevia glycerite to desired sweetness) 1 teaspoon vanilla extract (or chocolate extract)Garnish with coarse salt if desiredInstructionsPlace all the ingredients into a blender and puree until smooth. Taste and adjust sweetness to your liking.Divide the mixture into 6 4- ounce ramekins. Place in the fridge for 8 hours or overnight. Serve chilled (otherwise the panna cotta will get to soft).Store in an airtight container in the fridge for up to 6 days. Do not freeze.VideoNutritionCalories: 196.2 | Fat: 15.8g | Protein: 13.2g | Carbohydrates: 1.3g | Fiber: 0.2g | P:E Ratio: 0.8TESTIMONY OF THE DAYDoesn’t Ken look AMAZING? He lost 70 pounds and is able to walk again! Just from eating my recipes 
Let’s cheer him on
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May 22, 2025
Life-changing Retreat in India
I couldn’t be more excited than to invite you to my keto retreat in India! We are going to be a special part of the Holi festival (festival of colors)! Bath with elephants and so much more! A truly life changing experience! I hope you can join me!
This is a very special retreat. Not only will you learn everything you need to know to have success on the keto lifestyle, but we will also enjoy the most beautiful places in India.
India, but make it colorful—and carb smart.
This isn’t your average Golden Triangle tour. It’s a 9-day immersion into India’s rich history, vibrant culture, and the joyful Festival of Colors—reimagined through a mindful, keto-friendly lens.
Led by renowned Keto Nutritionist Maria Emmerich, this retreat is where flavor meets focus, and indulgence meets intention.
Designed for travelers who value wellness without missing out on wonder, the journey blends keto-conscious cuisine with unforgettable moments.
Think: low-carb takes on Indian favorites, spice-packed cooking demos, and soul-filling meals—minus the sugar crash.
Spots are filling fast—
Get the full itinerary and join us for a journey that’s as vibrant as Holi, and as nourishing as your lifestyle.
I’ve made friends for life with people who have come on my retreats. The last retreat, I never laughed so much in my life!
No matter if you eat keto or not, there is NO JUDGING on this trip! You will have wonderful keto food served but if you want to have traditional Indian food, I do not mind. I will teach you all of my keto tips while we travel but I will not judge anyone’s decisions on the trip, that is not my style! Everyone is on a different journey in life so as long as you do not judge me, I will not judge you! Check out the testimony from Katya who came on the first retreat at the bottom of this post:)
Click HERE to learn more!
“I would kick myself if I didn’t write this post…if you have ever had a desire to see Italy, learn more about the keto way of eating, please watch for the next announcement on Maria’s page for the next Italy tour.
I was there…and while I was not at my ideal weight, I came away with more powerful information from Maria than before. She gave very powerful speeches that reinvigorated my desire to be back on track.
You know what else? Maria is NOT judgmental...she realizes that everyone is on a path to better health, and she is there to share tips, tricks and great knowledge to help you get there. I admit that I was intimidated, but once I met her, how could you not fall head over heels for this beautiful person who only wants to share her passion for better health by simply changing our diets?! (Food is thy medicine!) I will definitely try to make the next #ItalyKetoMaria tour next year, and for those of you who didn’t go this time, don’t miss out…it was PHENOMENAL!!!
” Katya
This group will be friends of mine for life!
The post Life-changing Retreat in India appeared first on Maria Mind Body Health.
May 21, 2025
Cinnamon Toast Protein Bark
I grew up on Cinnamon Toast Crunch cereal and if you did too, this special protein bark is for you!
HOW TO MAKE CINNAMON TOAST PROTEIN BARKFrozen yogurt bark is quite popular and I feel that adding Perfect Keto Cinnamon Toast MCT oil to Greek yogurt makes a delicious and healthy summer treat!
What Is MCT Oil?MCT oil is a supplement made from medium-chain triglycerides—fatty acids with a carbon chain length of 6 to 12 atoms. Unlike long-chain fats found in olive oil, nuts, and meats, MCTs are:
Rapidly absorbed in the gutTransported directly to the liverQuickly converted into ketones or ATP for immediate energyThe most common forms include:
Caproic Acid (C6)Caprylic Acid (C8) – fast and highly ketogenicCapric Acid (C10) – slightly slower to metabolizeLauric Acid (C12) – has antimicrobial properties, but behaves more like a long-chain fatMCT Oil and Brain Health: How Medium-Chain Triglycerides Support Cognitive FunctionYour brain thrives on fuel. While glucose is its primary energy source, it’s not always the most efficient—especially as we age or face cognitive decline. That’s where medium-chain triglycerides (MCTs) come in.
Derived mostly from coconut or palm oil, MCTs are a unique type of fat that’s rapidly converted into ketones—an alternative fuel that powers the brain with remarkable efficiency. Today, let’s explore how MCT oil supports brain health, sharpens cognition, and shows promise for neurodegenerative conditions.
How MCT Oil Works in the BrainUnlike long-chain fats, MCTs bypass the lymphatic system and go straight to the liver, where they’re quickly turned into ketones. These ketones cross the blood-brain barrier and:
Provide an immediate energy source for neuronsEnhance mitochondrial efficiencyReduce oxidative stress and inflammationSupport neuronal survival and synaptic plasticityThese effects make MCTs especially valuable when glucose metabolism in the brain is impaired—a common issue in aging and neurodegenerative diseases like Alzheimer’s.
1. Improved Memory in Older AdultsA pivotal study published in Neurobiology of Aging found that adults with mild cognitive impairment (MCI) experienced significant memory improvements after taking MCT oil. The effect was strongly correlated with elevated blood ketone levels [1].
2. Fuel for Glucose-Impaired Brains
Takeaway: MCTs may offer neuroprotective support and short-term cognitive enhancement in individuals with early cognitive decline.
In Alzheimer’s disease, the brain becomes progressively insulin-resistant, limiting glucose uptake. MCT-derived ketones offer a glucose-independent fuel source.
A 2016 trial in Alzheimer’s & Dementia showed that 12 weeks of MCT supplementation improved cognitive scoresin patients with mild-to-moderate Alzheimer’s, particularly in those without the APOE4 gene variant [2].
3. Enhanced Brain Energy Metabolism
PET scan studies have confirmed that ketones from MCT oil can increase cerebral energy metabolism. In a study from Frontiers in Aging Neuroscience, ketone uptake in the brain increased by 230% after MCT intake—without affecting glucose uptake [3].
4. Support for Mood and Mental Clarity
While most research focuses on memory and cognition, anecdotal and emerging evidence suggests MCT oil may also help with mental clarity, mood, and focus. Some of this may be due to:
Enhanced mitochondrial functionStabilized blood sugarReduction in neuroinflammationA small study in the Journal of Clinical Psychopharmacology explored MCTs in treatment-resistant depression and found improved mood scores in participants after MCT administration [4].
ConclusionWhether you’re looking to enhance focus, protect cognitive function, or support aging brain health, MCT oil is one of the most well-studied and promising natural tools available. It offers the brain an alternative fuel—clean, fast, and effective.
As always, start with quality, listen to your body, and consider working with a health professional to optimize dosage for your goals.
Perfect Keto is SO generous they are offering a special discount which is the BIGGEST deal they have ever done!
2 items = 15% off
3 items = 20% off
4 items = 25% off
5+ items = 35% off
Plus: Free gift on orders $150+
PrintCinnamon Toast Protein BarkCourse Breakfast, Dessert, Egg Free, Nut Free, VegetarianCuisine AmericanPrep Time 6 minutes minutesServings 8 servingsCalories 38.8IngredientsBARK:1 cup plain yogurt2 scoops Perfect Keto Cinnamon Toast MCT powder1 teaspoon stevia glycerite (optional)DRIZZLE:1/4 cup plain yogurt1 scoop Perfect Keto Vanilla MCT powder (or Perfect Keto chocolate MCT powder)1/2 teaspoon stevia glycerite (optional)InstructionsPlace 1 cup Greek yogurt, Perfect Keto cinnamon toast MCT powder and stevia if using into a large bowl and use a spatula to combine until well mixed. Set aside.To make the drizzle, in another medium bowl, combine the 1/4 cup Greek yogurt, Perfect Keto vanilla or chocolate MCT powder and stevia if using. Stir well to combine and taste to adjust sweetness to your liking. Place into a small Ziplock. Set aside. Place a piece of parchment onto a large baking sheet (making sure the parchment overlaps the edges. Place the yogurt mixture onto the lined baking sheet. Cut a 1/4 inch hole in the corner of the Ziplock and drizzle the chocolate over the cinnamon layer. Place in the freezer for at least 2 hours or until frozen. Break it up into chunks for yummy frozen Brain Power Cinnamon Toast Protein Bark!Store extras in an airtight container in the freezer for up to a month. VideoNutritionCalories: 38.8 | Fat: 2.9g | Protein: 1.9g | Carbohydrates: 0.8g | Fiber: 0g | P:E Ratio: 0.5TESTIMONY OF THE DAY
“I want to thank Craig and Maria from the bottom of my heart for all the guidance they gave me during my pregnancy and beyond.
Thanks to their support, I was able to follow a keto lifestyle throughout my entire pregnancy. I maintained my weight — and even lost a little at times — while my baby continued to gain weight steadily and was always 100% nourished. The pregnancy was incredibly smooth and healthy, with no complications at all.
Breastfeeding afterward was also an amazing experience. My milk was always rich in nutrients, and I had such an abundant supply that I was able to make large donations to the Milk Bank — all thanks to the proper nourishment I learned from Craig and Maria.
After the breastfeeding stage, I followed the Carnivore protocol and was able to reach my goal weight very quickly.
I’m truly grateful for everything they’ve taught me, and I’m excited to go through this next pregnancy with the same confidence — using the amazing tools and resources they provide in the Pregnancy Program and the Platinum Membership.
Thank you again for changing my life in such a powerful way.” -María
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
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May 18, 2025
Creatine Pudding
I have a new favorite supplement! I am actually surprised it took me this long to start taking it since it has the most research on it!
The reason I wanted to create a recipe with Create Creatine is because for some people creatine can cause digestive issues and one way to stop that from happening is to take it with food. My issue is, I have taught myself to not drink while I am eating because it dilutes your digestive enzymes. So my recipe is to help all of us not have any digestive issues!
Unlocking the Power of Creatine: More Than Just MuscleIntroductionWhen you think of creatine, what comes to mind? Probably images of bodybuilders, gym bags, and shaker bottles. But this humble molecule—naturally found in your muscles and brain—is far more versatile than it’s often given credit for. Creatine supplementation isn’t just for athletes chasing gains; it’s a powerful compound with wide-reaching benefits for muscle growth, mental health, and even sleep quality.
Let’s explore how this well-studied supplement supports your body and mind, backed by science.
Detailed Explanations1. Muscle Growth and Strength PerformanceCreatine monohydrate is the most researched sports supplement—and for good reason. It works by increasing the availability of phosphocreatine, which helps regenerate ATP (your body’s primary energy currency) during short bursts of intense activity.
Benefits:Increases lean muscle massImproves strength and power outputEnhances recovery and training volume Key Study:A 2017 meta-analysis published in Journal of the International Society of Sports Nutrition confirmed that creatine supplementation leads to significant increases in strength and muscle mass during resistance training across various populations, including older adults and trained athletes (Kreider et al., 2017).
2. Mental Health: Depression and Brain Function“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes…” – Kreider et al., JISSN
Creatine’s benefits extend to neurotransmitter regulation and brain energy metabolism, areas that are often dysregulated in mood disorders.
Benefits:May reduce symptoms of major depressive disorder (MDD)Enhances cognitive function in demanding mental tasksMay support emotional resilience during stress Key Study:In a randomized, double-blind trial, researchers found that 5 grams/day of creatine as an adjunct to SSRI therapy led to a significant reduction in depressive symptoms in women with MDD after just 2 weeks (American Journal of Psychiatry, Roitman et al., 2012).
Additionally, a 2018 systematic review in Psychopharmacology found evidence supporting creatine’s role as a promising adjuvant treatment for depression, particularly for patients who don’t fully respond to antidepressants.
3. Sleep Quality and Brain RecoveryWhile not traditionally associated with sleep, recent research shows that creatine may play a role in sleep homeostasis, especially in the context of sleep deprivation.
Benefits:Reduces subjective feelings of fatigueMaintains cognitive performance after sleep lossMay support deeper stages of sleep by replenishing brain energy Key Study:A 2017 study in Scientific Reports found that creatine supplementation improved cognitive performance and reduced fatigue in subjects who were sleep-deprived for 24 hours (McMorris et al., 2006; Alves et al., 2017).
In animal studies, creatine was shown to reduce the need for sleep by supporting brain ATP stores during periods of sleep deprivation—pointing toward a neuroprotective role (Kazakos et al., 2021).
Personal TouchAs a keto-focused health expert, I often see clients overlook creatine because it’s perceived as a “bodybuilding supplement.” But creatine’s role in cellular energy production makes it incredibly relevant for those on low-carb diets—where ATP generation can be more metabolically demanding.
Plus, its mental health benefits offer a low-cost, low-risk intervention that’s particularly meaningful during times of stress or transition.
Practical Advice Dosage:
Best form:
When to take it:
Hydration matters:
Safe long-term:
WHAT CREATINE I RECOMMEND
My favorite creatine is Create Creatine! I LOVR their mixed berry packets. I even have some in my carry on when I travel!
Creatine is no longer just for athletes looking to lift heavier—it’s a well-rounded, evidence-based supplement that supports muscle strength, mental clarity, mood stability, and even restorative sleep. I plan on taking this forever! Building muscle is getting harder as I age but I notice my strength is MUCH better now that I added Create Creatine to my routine!
Whether you’re managing stress, hitting PRs at the gym, or simply optimizing your energy on keto, creatine might be one of the simplest and most powerful tools in your wellness toolkit.
CLICK HERE TO GET 20% OFF YOUR ORDER!
PrintCreatine PuddingCourse Breakfast, Dairy Free, Dessert, Nut Free, PSMF Recipes, Snack, VegetarianCuisine AmericanKeyword psmfPrep Time 5 minutes minutesCook Time 5 minutes minutesServings 5 servingsCalories 94Equipment1 High Speed BlenderIngredients2 1/2 cups liquid egg whites scrambled & chilled1 cup unsweetened coconut milk (more as needed)1/4 cup powdered allulose (plus 1 teaspoon stevia glycerite)4 packets CREATE CREATINE (any flavor)1/8 teaspoon Redmond Real saltInstructionsPlace all the ingredients into a blender and puree until very very smooth; adding more coconut milk if you desire a thinner consistency. Taste and adjust sweetness to your liking.Place in the fridge in an airtight container for up to 4 days.CREATINE PUDDING POPS: Place the mixture into ice pop molds (click HERE) and place in the freezer until set, about 8 hours or overnight.NutritionCalories: 94 | Fat: 1.2g | Protein: 18.6g | Carbohydrates: 2g | Fiber: 0.2g | P:E Ratio: 6.2TESTIMONY OF THE DAY
“Transformation post!
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
I am currently sitting in my surgeons office having my one year follow up after completing four rounds of skin removal surgery, reflecting on this journey. I started years ago at 5’10 and 296lbs. Lost 130 down to about 165 and then 9 months of surgeries. It’s been a wild ride. I have now achieved things i wasn’t even sure I could start. I am a completely different person now mentally, physically, emotionally. I used to think it was normal to binge eat junk, not exercise, make excuses, whine about how hard and unfair everything was, and suffer. Life was passing me by while I made myself a victim. I had to unlearn just as much as I had to learn, replace all my habits with new healthy habits, get out of my own way, and thankfully, I had Maria and Craig to help! It wasn’t easy at all, it was really hard. I let go of old beliefs, friendships, relationships, family, etc. And now, I am so happy to say it was worth it! I have new friends, a new partner, a new job, a brand new life filled with new activities. I couldn’t be any more grateful for the life I have now. Hardest thing I’ve ever done but absolutely worth it! Thank you to Maria and Craig and this community” – James
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