Keto/Carnivore Nutrition & Circadian Health Coach

Do you have difficulty maintaining or losing weight? ​Do you feel like you’ve tried everything but can’t reach ​your goals?

Do you experience gas, bloating, constipation, ​diarrhea?

Do you have food cravings? Need to snack? Have ​trouble determining how much you should be eating? ​Do you never feel full or get full too quickly?

Do have trouble falling or staying asleep? Do you feel ​“tired but wired” at bedtime?

Do you wake up groggy no matter how much sleep you ​got?

Do you experience afternoon energy crashes?

Do you NEED caffeine or naps to get through the day?

If any of this sounds like you, and you’re ready to ​make a lasting change, let’s work together to help ​you reach your goals!

My Approach to Health & Healing

Our bodies function on a ​(approximately) 24 hr clock ​run by the natural cycles of ​sunlight & darkness each day. ​The coaching I offer is ​centered around our ​circadian biology and aims to ​help you learn about, and ​incorporate, specific lifestyle ​changes that are supportive ​to a strong Circadian Rhythm ​which is the foundation upon ​which we are able to begin ​naturally balancing & ​regulating hormones, stress, ​mood, digestion, sleep, ​immune health & weight.

One of the most nutrient ​dense and effective ways of ​eating for optimizing health, is ​an ancestral/animal foods ​based diet approach. Over ​the course of 30-90 days, I ​teach you how to optimize ​your diet using animal/meat ​based foods & low carb diet ​strategies in order to meet ​individual needs & goals.

Quantun Health refers to the ​application of quantum ​physics to our biology. ​Through the lens of Quantum ​Biology we are able to look at ​how our bodies function at ​the very smallest scale in ​order to understand how to ​most effectively optimize ​overall health.

With the application of ​quantum biology stratgies ​such as proper sunlight ​exposure, grounding, red light ​therapy, sauna & cold ​exposure therapy, we can ​enhance the function of our ​bodies at the cellular level ​often resulting in symptom ​relief, reversal of weight gain ​or weight loss resistance and ​an increase in overall health.

Weight loss (better referred ​to as fat loss) is a byproduct ​of HEALTH! Creating a strong ​foundation of health is key for ​attaining sustainable weight ​loss. My circadian metabolic ​reset program & coaching will ​help you find the specific ​nutritional & lifestyle ​strategies that are ​appropriate for you and the ​goals you are striving to ​achieve. This coached ​program focuses on ​foundational strategies for ​balancing blood sugar, ​reducing insulin, naturally ​balancing hormones ​(specifically, the master ​hormones: cortisol, melatonin ​& leptin) improving sleep ​quality, daily movement and ​learning how to maintain ​consistency with these ​practices.

High quality, truly restorative ​sleep is something the ​majority of us struggle with. ​Poor sleep can lead to ​chronic stress, hormone ​imbalance, mood issues, ​weight gain, blood sugar & ​insulin dysregulation, illness & ​disease. My approach to ​restorative sleep is multi-​faceted but actually begins in ​the morning! I teach diet and ​lifestyle strategies to help ​you fall asleep, sleep through ​the night and wake feeling ​refreshed!

Maintaining balanced ​hormones is becoming ​increasingly difficult for more ​and more people. Hormone ​imbalances often result in ​suffering from a whole host of ​negative symptoms & health ​outcomes. Through a ​combination of lifestyle ​changes, circadian biology ​practices & individualized ​nutrition, I help you ​implement effective ​strategies to help support and ​naturally restore balance for a ​healthy cortisol/melatonin ​pattern, leptin signaling, ​blood sugar regulation and ​insulin levels.

As an endurance trail runner ​of more than 10 yrs, with ​extensive training & racing ​experience, I became all too ​familiar with the lack of ​proper recovery that is ​prevalent in endurance ​sports, often leading to over ​training, adrenal fatigue & ​burnout. Most think of ​recovery from exercise as ​simply consisting of rest & ​nutrition. My Circadian ​Recovery Protocol ​incorporates strategies that ​take rest & nutrition to the ​next level! If you’re looking to ​protect your health while ​enhancing your performance ​potential, I will teach you ​ways to optimize your ​recovery with the strategic & ​therapeutic use of sunlight, ​cold exposure, red light ​therapy, sauna, grounding & ​nutrition specific to your ​needs and goals.

My own life long struggles ​with chronic digestive illness ​led me to spend decades ​seeking effective strategies ​for healing and improving gut ​health. A properly functioning ​digestive system is crucial for ​optimal health but can be ​extremely tricky to optimize ​and maintain if you’re ​suffering from symptoms ​such as chronic constipation ​or diarrhea, gas, bloating & ​pain. I teach foundational ​strategies that include ​nutritional, circadian & ​quantum biology based ​protocols that can help ​support, heal and strengthen ​your digestive system.

For the endurance athlete ​looking to reduce reliance on ​carbohydrate during training ​& racing, I teach you how to ​become fat adapted during ​your off season. The potential ​advantages of becoming a ​fat adaptated athlete include: ​less GI distress, metabolic ​flexibility enabling you to go ​farther, longer with less ​reliance on fuel intake, ​weight management, mental ​clarity & enhanced recovery.

Over the course of 30-90 days, I will teach you nutrition & lifestyle strategies for ​balancing blood sugar, reducing insulin, naturally balancing the master ​hormones cortisol, melatonin & leptin, optimizing digestion & gut health, ​improving restorative sleep, gaining energy and reversing weight gain & loss ​resistance. We will utilize specific nutritional approaches tailored to your needs ​& goals, address your circadian rhythms and daily movement practice, all of ​which are foundational for overall health, sustainable weight loss and long term ​weight management.

Coaching Packages Include:

• A 60 minute initial intake call where we will go over your health and ​dieting history, any current symptoms you are experiencing and your ​intentions/goals for your health & weight loss journey. I will then explain ​the structure of my program and what you can expect from me as your ​coach.
  

• A personalized nutrition plan that will include your initial macro targets ​(which will be adjusted accordingly throughout your journey) foods to eat ​& foods to avoid, meal timing, and recommendations for deep hydration

• An ideal Circadian-friendly day schedule

• My Circadian Metabolic Reset Guide which teaches you the basics of ​Circadian Rhythms, the Master Hormones Leptin, Cortisol & Melatonin, ​how to safely begin a sun exposure practice for optimizing health, the ​importance of seasonal, local eating, how to mitigate artificial blue light, ​and how to utilize Quantum Health Strategies such as Red Light Therapy, ​Cold Exposure, Grounding and Sauna/Heat Therapy

• Weekly, 30 min check-in phone or video calls

• Unlimited email Support
  

30 Day Coached Nutrition & Lifestyle Package - $350

• 60 min Initial Consult
  
• Individuliazed Nutrition & Circadian Health Plan
• Circadian Metabolic Reset Guide
• Foods List
• Weekly 30 min Check-In Calls
• Unlimited Email Support
  

90 Day Coached Nutrition & Lifestyle Package - $575

• 60 min Initial Consult
  
• Individuliazed Nutrition & Circadian Health Plan
• Circadian Metabolic Reset Guide
• Food List
• Weekly 30 min Check-In Calls
• Unlimited Email Support
  

Ongoing Monthly Coaching - $150

(Available ONLY after purchase of a 30 or ​90 Day Package)

• Weekly 30 min Check-In Calls
  
• Unlimited Email Support
  

Single Coaching Calls are available to those looking for clarity on what package ​is right for you or graduates of a program who would like a little extra support ​every now and again. If you purchase a single coaching call and then decide to ​purchase a coaching package I’ll add an extra week of coaching to your plan at ​no additional cost.

Coaching Calls

• 30 Min Consult Call - $45
  
• 60 Min Consult Call - $75
  

** In order to purchase a plan or package please fill out the coaching ​application linked below, so we can determine which plan is right for you! **

ONE TIME PURCHASE GUIDE

Hi, I’m Maili! A little about me… I’ve been married to my husband for more than 20 years, I’m mom to two ​kids ages 20 & 15 and furmom to 3 rescue pups and 1 rescue kitty. I’ve been an avid ultra trail runner and ​running coach for over a decade and have run & raced distances from 5k - 100 miles. I moved to the ​mountains of CA in 2021 after having lived my whole life in the Bay Area, fulfilling a long-time dream of ​living closer to nature..

My health journey began more than 20 years ago when I started trying to find natural ways to alleviate gut ​issues I had struggled with since childhood. In my early 20s I received education in holistic health & ​nutrition as well as a certification in massage therapy, each of which inspired both curiosity and a passion ​for “alternative” strategies for health & healing. At the time, and for many years, I focused mainly on diet, ​primarily plant based.

Unfortunately my gut issues persisted despite my education and plant based diet, and after the birth of my ​first child I began experiencing severe symptoms of hypothyroidism, for which I sought help from my ​conventional doctor. Unfortunately, I was promptly dismissed and told to “just keep moving.” I would later ​learn that my experience was not unique.

I spent the next several years seeking a “cure” for all of my symptoms and going through what felt like a ​revolving door of health practitioners. I saw conventional MDs, Functional MDs, NDs, acupuncturists, ​Traditional Chinese Medical Practitioners, pretty much every kind of practitioner you can think of! I spent ​thousands of dollars on supplements, cleanses, detoxes, various treatments & protocols all of which ​provided only periods of short term relief, with some actually making my symptoms worse.

About 10 years into my journey I made a radical change to my diet, switching from high carb, plant based to ​an animal foods based, ketogenic diet. This diet change provided tremendous improvement to many of my ​symptoms and I was certain I had found the answer to my health woes.

I spent the next 10 years experimenting with various versions of low carb diets, as well as informally ​coaching family and friends on this way of eating. The results I, and so many others, experienced were so ​beneficial that I decided to begin officially coaching and became keto & carnivore nutrition certified.

Unfortunately, as much as eating low carb, keto and even carnivore at times, had helped improve my symptoms, and the health of those I was ​coaching, I found myself continuing to experience flare-ups of my digestive issues and hypothyroid symptoms.

It wasn’t until I stumbled across Circadian Health, and Quantum Biology principles, that my health truly began to turn the corner towards lasting ​wellness. I immediately began implementing a circadian protocol and incorporating quantum biology principles into my lifestyle. Within days my ​sleep had dramatically improved, within weeks my gut began functioning normally, and after 4 months of consistent practice, an ultrasound revealed ​my thyroid swelling and thyroid nodule had vanished! My hypothyroid symptoms were drastically improving, and I started losing weight that I had ​gained (seemingly out of nowhere) several months prior, despite my low carb diet and rigorous trail running training.

The principles of Quantum Biology, and resetting my circadian rhythm, quite literally changed my life! It quickly became clear that the next logical ​step for me was to add a certification in Applied Quantum Biology to my nutrition coaching practice, so that I could begin using this incredible ​knowledge to better guide my clients in their own healing journeys.

My goal as a health & nutrition coach is to help as many people as I can experience true & lasting wellness. I firmly believe we are all capable of ​healing, and that with the right tools and guidance, optimal health is within reach!

Q: What are Keto, Ketovore & Carnivore Diets and how can I benefit from them?

A: Keto, Ketovore & Carnivore Diets are all low carb (or zero carb) ways of eating.

Therapeutic Ketogenic Diets are a very precise application of a Keto diet, often used to control chronic illnesses ​such as epileptic seizures (which is what the diet was originally designed for) and autoimmune disease, but also ​acute illness such as as cancer. Therapeutic Diets are typically high fat, moderate protein, low carb.

“Keto”diets, which are most often referred to, are used primarily for weight loss. Though it can be designed to ​suit anyone’s goals

“Ketovore” is a term made popular by Neisha Salas Berry and refers to a diet that is close to Carnivore but still ​includes some plant foods such as coffee, tea, spices, & non-sugar sweeteners. This is a very low carb, higher ​protein, adequate fat way of eating.

Carnivore diets are 100% animal based foods, zero plant foods. There are many ways to design a carnivore diet ​that is dependent on the indiividual’s history, current health, preferences & goals.

All low carb diets should be designed to suit the needs/goals of the individual. There is no “one size fits all” that ​will work for everyone all the time.

Q: What is PSMF?

A: PSMF stands for Protein Sparing Modified Fast. This is a diet that was originally created in the 1970s as an ​intensive weight loss diet that wouldn’t cause muscle wasting (loss), it would “spare” the muscles. Patients were ​put on a very low carb, high protein, very low fat diet program until they had reached the desired weight. This ​approach was used very successfully on obese patients but abandoned due to lack of education at the time on the ​follow up use of low carb diets in order to maintain the weight loss.

However, current applications of a PSMF diet is not as intense as the original. The way I use PSMF diets with ​clients is a much more gentle approach but just as effective. One must first be fat (keto) adapted, which can take ​weeks to months. Then PSMF days are incorporated into the week, never on consecutive days and no more than ​3 days/determined. PSMF days are typically very low to no carb, high in lean protein and low in fat. PSMF is ​NOT a lifestyle. It is a TOOL to be used occasionally for accelerated fat loss or as part of a maintenance ​protocol.

Q: Can you help me lose weight?

A: One of the main reasons clients come to me is for weight loss. The first thing I teach is that we never want ​generic “weight” loss but FAT loss. In order to achieve fat loss, a baseline of HEALTH must be established. ​Fat loss, or body recomposition, is a byproduct of health, not the other way around. So yes, I can help with ​“weight” loss and most people will see their bodies change, but I do not offer quick fixes. Sustainable “weight” ​loss takes time… for some it will be fast and for others it can take awhile. But with consistency and ​meaningful lifestyle changes, it will happen!

Q: What if I gain weight on carnivore or keto?

A: Typically when a person GAINS weight on carnivore or keto it means that their body is in a healing ​process. There can be several reasons for this but it is almost always temporary. This is why working with a ​coach is so valuable. We work together to trouble shoot and make adjustments to make sure your diet is ​correct for YOU, and this is something that can (and will) change depending on where you are on your ​journey.

Q: What is Circadian Health and why does it matter?

A: Circadian Health s based in the understanding that we are l beings driven by LIGHT. Our Circadian ​Rhythm is a roughly 24hr clock by which every system in our bodies run. This clock is determined by the ​natural cycles of light & dark of the day & night. Our eyes (& skin) are able to determine the time of day by ​the wavelengths of light that are present. When we are exposed to natural light from the sun throughout the ​day, the body knows what to do & when to do it. This includes everything from hormone production to ​digestion, to mood, sleep & vital repair processes. Conversely, when are exposed to artificial light at the ​wrong times of day the body is given the wrong signaling which causes confusion on what it should be doing ​at that time. Our Circadian Rhythm impacts everything from our weight, sleep quality, mood, energy levels, ​blood sugar, appetite, hormone balance, and immune function.

Q: What is Applied Quantum Biology?

A: Applied Quantum Biology takes the concepts of Quantum Physics (atomomic level) and applies it to ​biology (the study of living things). As Carrie Bennett explains “ It is an emerging field of health that goes ​beyond biochemistry - the chemical processes happening in your body - to look at your body on an even ​smaller scale of health. It’s concerned with the protons, neutrons and electrons that make up all of your ​body’s molecules, cells, organs and everything else and how they influence health or disease.”

Q: Do you offer refunds?

A: I do not offer refunds. All purchases are final.

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Maili Costa is not a medical professional, and does provide medical advice, medical diagnoses, or medical treatment of any kind. Maili Costa’s Health Coaching services do not attempt to diagnose, treat, prevent or cure any disease, illness, mental/emotional or physical issue. Any persons seeking medical advice, diagnoses, treatments, prevention or cure of any health condition, should seek the advice and care from a qualified medical professional. Any persons seeking health coaching from Maili Costa should consult with their trusted medical professional before making any changes to diet, nutritional supplements, medications or physical activity or before starting any new protocols, programs or plans pertaining to the mental or physical health of the individual. Any and all information provided on this website as well as any and all of Maili Costa’s social media accounts, or through health coaching with Maili Costa via coaching consultations and/or information conveyed through email, text messages, phone calls, video calls, or any and all written materials is for informational or entertainment purposes only and is not intended to be medical advice or to substitute for medical advice or care from a qualified medical professional.

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Maili Costa is affiliated with certain companies that may be listed on this website, and she may receive a monetary commission or product compensation from sales made through her personal codes or links.