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Saturday, October 23, 2021
Home Stories


Have you considered or has a doctor suggested an antidepressant or anti-anxiety medication?

Have you or the doctor tried any of these first or asked any of these questions? 1. Checked vitamin D levels 2. Checked Liver values...weight gain is often due to poor liver function. How is your liver functioning? 3....

Avoiding alcohol during a keto adapted diet

Why I suggest avoiding alcohol on any diet but especially a keto adapted diet.

Consuming Dairy on the Ketogenic Cleanse

This is a great explanation by Maria Emmerich on why to leave dairy out. I always keep my clients off dairy for a minimum of 45 days if not 60. Goat cheese is my...

Join us for a presentation about Keto Adaptation

Presented by Debbie Portell of Integrity Training Systems. Guest speakers include John Morris, Lisa Klaus-Ogden & Mike Harris. Samples of Keto meals created by Pure Plates Stl will be available.  

Keto coffee with Integrity Training Systems and Debbie Portell

Keto coffee with Integrity Training Systems and Debbie Portell. To purchase My Coconut Kitchen, visit Integrity Training Systems, Pure Plates STL or online at http://www.mycoconutkitchen.com/ https://www.youtube.com/watch?v=HgBR5-WEBTY    

Integrity Training Systems speaks with Roger Semsch on Keto

Integrity Training Systems speaks with Roger Semsch, owner of a gym for over 27 years, on the topic of Keto! https://www.youtube.com/watch?v=ODVPSjR2WJw&t=27s

Keto adaptation with Integrity & Debbie Portell


Dr. Greg Luerding Testimonial

The toughest part of training is getting started. So many people find themselves wishing they had started working out or eating healthy 6 months ago. Start now. Everyone starts this journey as a beginner....

Kimberly Simon Testimonial

  Breaking the Diet Roller Coaster My weight struggles all began when I moved out of my parents’ home after college. I thought I knew how to take care of myself, how to properly cook...