Helping You To Care

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  • A Closer Look at a Book That Shaped My Thinking

    🫀 Care for Your Body

    Some links in this post are affiliate links. This means I may earn a small commission if you make a purchase, at no extra cost to you.

    As I explored keto, there were certain books that stood out more than others at different stages of my learning. One of the earliest that helped me find my footing was Keto Answers by Anthony Gustin and Chris Irvin.

    What I appreciated most about this book was how clearly it was laid out. The structure made it easy to find answers to common questions, and the use of clear headings meant I could dip in and out without feeling lost. Rather than needing to read it cover to cover in one go, I found it accessible as a reference point when particular questions arose.

    I also found the writing style straightforward and easy to understand. The tone felt approachable rather than overwhelming, which made it easier to absorb new information at a time when the subject still felt unfamiliar. That clarity helped reduce some of the uncertainty that can come with encountering a lot of new terminology and ideas at once.

    In many ways, this book helped lay a foundation for me. It didn’t answer everything, nor did it need to. Instead, it gave me enough understanding and confidence to start asking better questions, which naturally led me to look for other books and perspectives as my learning continued.

    I’m sharing this not as a recommendation or review, but as part of my own journey of understanding. At that stage, having a resource that felt organised, readable, and accessible made a real difference to how comfortable I felt continuing to explore the topic.

  • What I’ve Learned So Far About Reducing Carbohydrates

    🫀 Care for Your Body

    Looking back over my experience so far, one of the most important things I’ve learned is that reducing carbohydrates has been less about following a fixed set of rules and more about developing understanding. Taking time to read, reflect, and notice how my body responded has felt far more valuable than trying to be exact or perfect.

    I’ve learned that appetite awareness matters. Feeling less hungry and more settled around food has made changes easier to sustain, and it’s helped me step away from constant decision-making or reliance on willpower. Simplicity has also played a significant role. Focusing on whole, natural foods and familiar meals has felt more supportive than trying to manage complexity.

    Another key learning has been the importance of flexibility. While principles can be helpful, I’ve found that treating them as guides rather than rigid rules has allowed me to adapt without losing confidence. This has made the process feel more realistic and less pressured, especially over time.

    I’ve also come to appreciate the value of learning gradually. Reading widely, comparing perspectives, and allowing questions to remain open has helped me feel more grounded. Rather than looking for definitive answers, I’ve found it more helpful to build a broader picture and accept that understanding can evolve.

    This reflection isn’t meant as a conclusion or a set of takeaways for others. It’s simply where I am at the moment — a pause point in an ongoing process. For me, approaching dietary change with curiosity, patience, and self-awareness has been just as important as the changes themselves.

  • What Keto Is — and What It Isn’t — For Me

    🫀 Care for Your Body

    As I’ve continued learning about keto, I’ve found it helpful to be clear — at least for myself — about what this approach represents and what it doesn’t. Having that clarity has made it easier to engage with the topic thoughtfully, without feeling pulled into extremes or rigid interpretations.

    For me, keto is a way of better understanding how my body responds to different foods, particularly carbohydrates. It has encouraged me to pay closer attention to appetite, energy levels, and overall wellbeing, and to make choices that feel supportive rather than reactive. It’s also prompted me to slow down and learn, rather than assume there is a single “right” way to eat.

    At the same time, keto is not something I see as an identity, a rulebook, or a solution that applies universally. I don’t view it as a test of willpower or discipline, nor as something that needs to be followed perfectly to have value. I’ve also become more aware that people’s needs, circumstances, and responses to food can vary widely.

    Holding these distinctions has helped me stay grounded and realistic. By seeing keto as a framework for understanding rather than a set of instructions to obey, it has remained a useful and flexible tool rather than a source of pressure.

    I’m sharing this perspective simply to describe how I relate to keto myself. For me, keeping a sense of proportion and openness has been key to engaging with the approach in a way that feels thoughtful, balanced, and sustainable.

  • Caring Without Losing Yourself: Boundaries in Everyday Relationships

    🤝 Care for Others

    Caring for others does not only happen in professional roles.

    It happens in families, friendships, and long-standing relationships where support has gradually become expected rather than chosen.

    Over time, this can blur the line between care that is offered freely and care that is given at personal cost.

    When Care Becomes Assumed

    In many caring relationships, roles evolve quietly.

    You may become:

    • the organiser
    • the listener
    • the dependable one
    • the person who copes

    Often, no one explicitly asks for this. It simply happens — especially when you are capable, compassionate, and reliable.

    But care that is continually assumed can begin to feel heavy.

    The Cost of Invisible Care

    Invisible care is rarely acknowledged, yet it consumes energy.

    This may show up as:

    • emotional fatigue
    • resentment followed by guilt
    • difficulty saying no
    • a sense of being needed but not seen

    None of this means you care less. It often means you have been caring without limits.

    Boundaries Are Not Withdrawal

    Setting boundaries does not mean abandoning others.

    It means recognising that sustainable care requires:

    • choice
    • capacity
    • mutual respect

    Boundaries allow care to remain relational rather than sacrificial.

    They protect connection rather than undermine it.

    A Quiet Truth

    Caring for others should not require the steady erosion of your health, identity, or peace.

    When care begins to cost too much, it is not a sign that you should give more — but that something needs to change.

  • When Rest Feels Uncomfortable: Learning to Pause Without Guilt

    🌱 Care for Yourself

    For many people who are used to caring, rest does not feel neutral.

    It feels uncomfortable.
    Unproductive.
    Sometimes even wrong.

    This is especially true for those who have spent years being relied upon — at work, at home, or in both. When your sense of worth has been shaped by usefulness, stopping can feel like a loss of identity rather than a relief.

    Why Rest Can Feel So Hard

    Rest challenges deeply held beliefs.

    Beliefs such as:

    • I should be coping
    • Others need me
    • I’ll rest when things are quieter
    • If I stop, everything might fall apart

    These beliefs often develop slowly and quietly, reinforced by praise for resilience and endurance. Over time, they can make rest feel undeserved rather than necessary.

    The Difference Between Collapse and Recovery

    Many people only stop when their body forces them to.

    Illness, exhaustion, or emotional overload become the point at which rest is no longer optional. But recovery is not the same as collapse.

    Rest taken early is protective.
    Rest taken late is reparative — and often harder.

    Learning to pause before crisis is not laziness. It is attentiveness.

    A Gentler Way Forward

    Caring for yourself does not require dramatic change.

    It may begin with:

    • allowing pauses without justification
    • noticing fatigue without immediately overriding it
    • recognising that rest supports care rather than competes with it

    This kind of self-care is quiet and often invisible. It does not announce itself. But it sustains what matters.

    A Reframe Worth Holding

    Rest is not a reward for finishing everything.
    It is part of what allows you to continue at all.

    Learning this takes time — especially for those who have long placed themselves last.

  • When Caring Becomes Unsustainable: A Quiet Warning Many Professionals Ignore

    🩺 Care for Your Work

    There comes a point in many caring roles when something subtle begins to change.

    You are still showing up.
    You are still doing what is asked of you.
    From the outside, nothing appears wrong.

    But inside, the cost of caring is no longer balanced by recovery, rest, or meaning.

    This is not failure.
    It is not weakness.
    And it is far more common than most people realise.

    When the Weight of Care Accumulates

    People who work in caring professions often absorb responsibility quietly. Over time, this can lead to a gradual erosion of boundaries — physical, emotional, and moral.

    You may notice:

    • increasing fatigue that does not resolve with rest
    • emotional numbing or irritability
    • a growing sense of moral discomfort
    • difficulty switching off after work
    • a feeling that your own needs have become irrelevant

    These signs are often dismissed or minimised, especially by those who are used to putting others first.

    Why This Happens So Gradually

    Caring roles reward endurance. They praise resilience. They normalise self-sacrifice.

    Because of this, the early signs of unsustainable care are easy to overlook — particularly by experienced professionals who have managed pressure for many years.

    What changes is not competence, but capacity.

    And capacity is not infinite.

    Sustainable Care Is Not the Same as Constant Care

    There is a difference between caring well and caring endlessly.

    Sustainable care:

    • includes limits
    • respects the body’s signals
    • acknowledges moral tension
    • allows space for recovery

    Care that excludes these things may continue for a time, but it does so at a cost.

    Recognising this is not a moral failure — it is an act of honesty.

    A Quiet Reframing

    For many people, the hardest shift is accepting that caring for others does not justify the gradual loss of oneself.

    Sustainable care is not about doing less because you no longer care.
    It is about caring in a way that allows you to remain whole.

    That reframing often begins with noticing — without judgement — that something is no longer working as it once did.

    Moving Forward

    Helping You to Care exists to explore these moments thoughtfully and without pressure.

    Future posts will look at:

    • professional boundaries
    • ethical tension
    • burnout and recovery
    • caring identity beyond endurance

    If you recognise yourself in any of this, you are not alone — and you are not failing.

    You may simply be listening to something that deserves attention.

  • What Helped Me Stick With Changes Over Time

    🫀 Care for Your Body

    Some links in this post are affiliate links. This means I may earn a small commission if you make a purchase, at no extra cost to you.

    As the initial enthusiasm settled, I became more aware that lasting change depends less on motivation and more on whether something feels manageable in everyday life. For me, sticking with changes over time wasn’t about perfection, but about creating conditions that made those changes easier to maintain.

    One of the most helpful factors was keeping things simple. By focusing on familiar foods and meals I enjoyed, I reduced the sense of effort involved and obtained a digital food scale. Batch cooking also played an important role, as having suitable food already prepared removed the need to make decisions when I was tired or busy. This helped prevent situations where convenience might otherwise override intention.

    Another important aspect was allowing flexibility within a broader framework. Rather than viewing any deviation as failure, I found it more helpful to see changes as part of an ongoing process. This mindset made it easier to continue without feeling discouraged if things weren’t perfectly consistent.

    Above all, paying attention to how I felt — physically and emotionally — helped reinforce the changes I was making. Feeling more settled around food, with fewer cravings and less internal negotiation, made the approach feel sustainable rather than forced.

    I’m sharing this not as a formula for others, but as a reflection on what supported me personally. For me, sticking with changes became much more achievable once I focused on ease, understanding, and self-compassion rather than strict rules.

  • Books That Helped Me Understand Keto More Clearly

    🫀 Care for Your Body

    Some links in this post are affiliate links. This means I may earn a small commission if you make a purchase, at no extra cost to you.

    As I explored keto further, I found that reading widely was one of the most helpful ways to build understanding and confidence. Rather than relying on brief online summaries, books allowed me to slow down and engage with the reasoning behind different approaches.

    What stood out to me was that some authors communicated complex ideas in a way that felt clearer and more practical than others. While there are areas where opinions differ, I found it reassuring that many of the core principles were consistent across reputable sources. Reading more than one perspective helped me see the bigger picture and avoid taking any single view in isolation.

    Some books I have found particularly helpful include Keto Answers by Anthony Gustin and Chris Irvin. The Art and Science of Low Carbohydrate Living by Volek and Phinney, Fat for Fuel by Joseph Mercola, The Fast 800 Keto recipe book by Dr Claire Bailey, and End Your Carb Confusion by Eric Westman. Each offered something slightly different — from practical guidance to a deeper explanation of the science — and together they helped me form a more balanced understanding.

    I’m not listing these as recommendations or endorsements, but simply as part of my own learning journey. Reading thoughtfully and comparatively helped me feel more grounded and less overwhelmed, and it reminded me that understanding often develops gradually rather than all at once.

  • Exploring Keto: A Gentle, Personal Approach to Eating Low-Carb

    🫀 Care for Your Body

    A personal, reflective account of exploring keto. Learn how small, manageable changes helped me eat low-carb without stress, with practical day-to-day insights and helpful resources.

    If you’re curious about keto but feel overwhelmed by conflicting advice, you’re not alone. I’m not here to push an agenda or promise quick fixes – just to share what I’ve learned, what has helped me personally, and resources I’ve found genuinely useful.

    A Personal Approach

    I’ve been interested in eating keto for a few years now. It began quite simply, with me cutting back on carbohydrates, and gradually evolved from there. It wasn’t a sudden or rigid decision, and I didn’t follow any plan at first. It was more a process of noticing what helped and what didn’t.

    There was some uncertainty along the way, and I did a fair amount of reading and listening. I tried to stay open-minded and to pay attention to how my own body responded, rather than following rules rigidly. As I read more, I came across the idea of eating lower carbohydrate and higher fat, often referred to as keto. What appealed to me was the emphasis on real, unprocessed foods rather than constant restriction.

    I began to realise that some foods I had assumed would be fine were actually higher in carbohydrates than I’d expected. That led me to look for simple ways to reduce these and to choose alternatives that suited me better. This wasn’t about cutting things out completely, but about making small, manageable changes over time.

    Day-to-Day Experiences

    Most meals included a source of protein, some healthy fats, and vegetables that were lower in carbohydrates. I found that this combination left me feeling more satisfied and less inclined to snack. Over time, I noticed I didn’t always need three meals a day, and because I wasn’t as hungry, I could go longer between meals. I also found it helpful to have suitable snacks with me, just in case I wanted something.

    Keeping food choices simple reduced the mental effort around eating, which I appreciated. I also noticed my energy felt steadier through the day, without the same peaks and dips. And if there were days when things didn’t go as planned, I tried not to be hard on myself.

    This gentle approach helped me build habits without stress or pressure.

    Who Keto May Not Suit

    Keto isn’t for everyone. People with certain medical conditions or specific dietary needs may need professional guidance, and some may find restricting certain foods stressful. For me, it was about paying attention to my body and adjusting gently, rather than following rigid rules.

    Helpful Books and Resources

    Along the way, I also found a few books especially helpful in understanding both the practical and psychological side of nutrition and habits. These included guides on healthy eating, meal planning, and lifestyle adjustments that supported my journey. Having resources like these made it easier to make small, sustainable changes over time, here are some of the books :

    • Keto Answers by Anthony Gustin and Chris Irvin – a very practical guide for beginners.
    • The Art and Science of Low Carbohydrate Living by Volek & Phinney – excellent for understanding the science behind low-carb living.
    • Fat for Fuel by Joseph Mercola – focuses on using fat for energy and overall wellbeing.
    • The Fast 800 Keto by M. Mosley – useful for combining intermittent fasting with keto.
    • End Your Carb Confusion by Eric Westman – clear advice for simplifying low-carb eating.

    This page will grow over time as I continue learning and adding resources that may help others who are exploring keto.

    Closing Thoughts

    Overall, exploring keto has been a gradual and personal journey rather than a strict regimen. The most important thing I’ve learned is to approach it with curiosity and patience, paying attention to what works for me without pressure or perfection. If you’re considering it, I hope this gives a sense of what it can look like day to day, and encourages you to experiment gently in a way that suits your lifestyle.

  • What Led Me to Consider a Keto Approach

    🫀 Care for Your Body

    I didn’t arrive at the idea of keto suddenly or through a dramatic decision. Instead, it grew out of a gradual process of paying closer attention to how my body responded to different ways of eating, and a desire to understand those responses more clearly.

    I had already begun reducing my carbohydrate intake and noticed that I was feeling better overall. I also found that I was losing weight more easily than I had on previous diets, which was encouraging. However, after a while, that weight loss stalled. Rather than simply becoming frustrated, I realised I wanted to understand why this might be happening. In particular, I began to wonder what the optimal amount of daily carbohydrates might be for me, and whether adjusting this further could help improve my weight loss in a sustainable way.

    This post isn’t intended as advice or a recommendation for others. It’s simply an account of the questions that led me to explore keto more thoughtfully, and the starting point for learning more about how carbohydrate intake can affect weight, energy, and overall wellbeing.