The Transformation: Results

Hello Chums!

If you’ve been following my series – The Transformation – this is probably the post that you’ve been itching for me to write: What doing all those things did for me in 3 months.  I wanted to get my blood work done before I wrote this so you would get an idea of the inside changes as well as the outside ones.  The changes have been dramatic, and hand on heart, I still can’t believe the transformation that has occurred, or how fast and simple it was.

So here we go.  The first number is where I was on Feb 1st.  The second number is where I was on May 1st.  Yes, I know it is now July 13th and it has taken me an embarrassingly long time to post this – sorry about that – but my tardiness doesn’t change the awesomeness of the results :-)  I frankly cannot believe it is over 2 months later that I am getting to this; there’s a back story to my sloth which I’ll get to shortly.  The upside is I now have a visual I can share with you as well.

First up, the numbers:

Weight:   164 lbs —-> 140 lbs  (Although we all know that it is not a good indicator of health, I know you all want to see the numbers.  Many of you are changing to a *SANE lifestyle primarily to lose body fat and reduce your size.)

Pants size:  6/8 —-> 2

Body fat %:  35% —-> 30%

Muscle %:  29% —-> 32%

BMI:  27.3 (overweight) —-> 23.3 (normal)

Total Cholesterol:  197 —-> 168

HDL:  63 —-> 44

LDL:  121 —-> 106

Triglycerides:  66 —-> 91

Glucose:  96 —->79

Sleep:  2 -4 hours interrupted —-> 7/8 uninterrupted

Strength:  80 lbs leg press —-> 185 lbs leg press


And now for the visual.  The Bailornator and I recently recorded an update for our CreativeLive course that we did last November.  You can see the update segment here:  Carrie’s Transformation.  When you get to this page, scroll down and in the videos you will see two free previews where you can watch JB and I talking about my transformation.  Enjoy!



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Mikki - Carrie, fantastic body composition results and that your sleep has improved and clearly you are feeling so much better! Interesting blood results, thanks for sharing. I’m trying to make sense of your HDL/trigs – are you still losing weight? That would explain your trigs being higher, though still not high :). That said, your overall transformation is wonderful.

carrie - Hi Mikki – I do not know if I am still losing weight because I don’t weigh :-) I only did for this experiment because I knew a lot of people would ask as that’s still how so many people measure results. I don’t really understand the HDL / trig thing either, I just know that JB said my lipid panel was awesome so I’ll take it!

Mary - Great job, Carrie! Thanks for sharing :) You give me hope that I can lose my 10 “perimenopause” pounds!

I had the same question on your trigs/HDS. But just go with it. As your body adjusts to its new normal, I think those two measures will follow suit. My understanding is that your triglycerides can increase temporarily when your body is mobilizing stored fat during weight loss :)



Gigi - Wow! I can’t believe you lost 24 pounds in 3 months??? That is incredible, I wouldn’t think possible. Sounds dangerous to lose that much weight so fast, especially for someone who wasn’t that big to begin with. Good on you! Your blood work numbers must make you proud.

carrie - Gigi – that equates to 2 lbs a week which is considered the safe and healthy rate to lose weight at. It is also what Jonathan tells us to expect.

carrie - Mary – my trigs are still well within the normal range so I am not worried. It is definitely an interesting result though, given what I’ve been doing!

Andreanne - Dear Carrie, I have been following your website for a couple of months now and I have loved every recipes I made. I’m a relatively slim woman yet struggling to lose the last 10 pounds that separates me from the weight of my youth. I watched the free videos on Creative live with a lot of interests. You and Jonathan are so inspiring!!! Your good looking (wow!), the displayed recipes and Jonathan’s comprehensive explanations gave me the motivation to stick with the Calorie Myth Program. I have only one question before starting: How long could it take to start losing weight? Jonathan mentioned in the video that it takes some time but once it has started, you see results fast.

Thanks for your great work Carrie and for sharing your experience with us. I’ll be follower for years :)

Nancy - Look at this – no need to fast for cholesterol test!

Valana - You are inspiring!

Tina - Dear Carrie,

I am so happy for you – what amazing results – especially after you had so many obstacles in your way. Still listening to the podcasts about your transformation scared me a little since I am coming from an entirely different place. I was chubby as a kid, always put on weight easily and was slim (as in average slim, not even skinny, which in my case meant a size 6)only at a time (at age 15-25) when I was jogging 4 miles in the morning, then took my bicycle to school (or later university), only ate salad and vegetable soup,played basket ball twice per week and made push ups and some other strength exercises every second day. As soon as I dropped only one of these habits, I put on weight again. So I have no idea about where my actual set point might be. During 2 terrible years with 2 tragic deaths and a complete family breakdown I didn’t have the energy to keep any of it up – and without any binge eating, just by eating what my friends ate, I balooned to a size 22. My objective, other than becoming healthy again, is to buy my clothes in normal shops again and not having to hope to find something in the largest size available there – if I ever get to a size 12 again, I will be the happiest person. It somehow made me very sad to hear how you felt fat and unacceptable and hated yourself with a size 8. I just wanted to let you know that even at that time (I saw your ice cream video on youtube), you were very pretty and an amazing woman – and you certainly didn’t look overweight to me.

carrie - Thank you, Tina.

carrie - Here to serve, Valana!

carrie - Andreanne – everyone is different, but once I went hardcore SANE it all happened very fast for me. Many thanks for your kind words!

Joanne - Dear Carrie,

Thank you so much for sharing your story and transformation results. You look fabulous. I have been following you and JB’s progress since beginning of 2013 and absolutely love what you’re doing. I heard about you through listening to cutthefatpodcast and managed to myself drop from 188 – 154 lbs using the principles learned from both programmes. I had to take a break from it because of health issue but have settled out at a reasonable 170 lbs and more importantly a happy dress size, back to my 18 yr old size! Now I am comfortable enough to begin again so will be implementing sane lifestyle over the next months.

I am so grateful to you all for promoting most of this for free at the beginning and for your amazing recipes.

When I watched your video I was moved to tears. I managed to put myself in hospital after messing up my brain chemistry so much that I went manic. I did this through overwhelming myself with life changes such as moving but ultimately it may have always been in the background as I’ve been diagnosed with bipolar.
Thank you for sharing. I hope you really enjoy the ride with JB and I wish you every sucess in the future.

The Transformation: Meal Plan

Since the results from my transformation started to become physically apparent I’ve had bucket-loads of requests for more detail on the exact meal plan that got me to where I am.  If you haven’t read the series of posts I wrote detailing my journey earlier this year, please note that this meal plan was developed to heal my adrenal glands.  One of the side benefits of doing this was that I turned on my fat-burning hormones and healed my metabolism at the same time.  Result!

I split my plan into two sections – week days and weekends.  I’m hardcore on week days.  I find it saves a lot of time and effort, and is way easier to stick to if I don’t have to think much during the week when I am full-on at the day job.  Being prepared also prevents a lot of the food hi-jacking that can occur when you’re stressed, busy, or faced with cupcakes and other *inSANE treats in the employee kitchens and cafes.


Here’s what my week days look like in the food department:

Monday – Friday

Breakfast – Hard Core Green Smoothie, plus all my vitamins and supplements.

Lunch – Large salad of 100% non-starchy veggies + roast chicken, smoked salmon, or hard-boiled eggs.  Choose your lean protein of choice.  I pack my own lunch every day.  It takes 5 minutes to throw together the night before and then I just grab it from the ‘fridge as I head out the door in the morning.  I used Heinz Salad Cream for my dressing – it’s from England and I have loved it since the first time I remember eating it as a child.  The fabulous Dr. Mike sends me Salad Cream care packages to keep me going.  Stud.

Dinner – Soup from Eat Smarter! Soups – favorites include Bacon and Brussels Sprout Chowder, Salmon and Leek Chowder, Clam Chowder; with sautéed veggies or salad if still hungry.  I make a big batch at the weekend and eat it all week so when I get home I just re-heat and slurp it down.

Snacks (if hungry) – handful of hazelnuts or macadamia nuts.  Most days I find I do not need a snack.


At weekends I tend to go with the flow and cook since I have more time.  Weekends are also where I get a lot more variety in to keep my mouth super-happy.

Saturday / Sunday

Breakfast – Egg dish (typically 4 eggs) at home or a *SANE Big Breakfast Adventure.  I love to eat eggs for breakfast on the weekends, I think because it reminds me of Sunday breakfast when I was growing up – we always had a cooked breakfast and it was my favorite meal of the week.

Coffee – Usually black, but sometimes I’ll treat myself to a cappuccino.

Lunch – Soup from Eat Smarter! Soups or a large salad of 100% non-starchy veggies + roast chicken, smoked salmon, or hard-boiled eggs.

Dinner - *SANE dinner from one of my recipes, lean protein with sides from Eat Smarter! Smoothies and Sides, or, when I am in recipe development mode I’ll eat whatever new *SANE dish I have created.

Dessert – *SANE Ice cream from Eat Smarter! Ice Creams.


Your mileage my vary depending on various factors such as where you are starting from, what your goals are, what your work schedule looks like, etc., but at the very least this should be a good launching-off point for your own plan.  In terms of quantity – I ate until I was full at every meal and found that this kept me satiated until the next one.  In terms of beverages – water, green tea, peppermint tea, and coffee on weekends.


Note: While the food I chose to eat was a critical part of my transformation, check out all the other things that I did to heal my hormones and metabolism.

Happy Eating!




*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Susan - I’m just curious but why do you opt for lean protein? I noticed that some of your smoothies call for non-fat yogurt. Are you avoiding fat for a reason?

carrie - Hi Susan – we love healthy fats! The reason we use non-fat Greek yogurt (or other dairy) and lean proteins is to increase the protein content, not to reduce the fat content. We definitely don’t avoid healthy fats. Hope that helps!

Yossi - Doesn’t Heinz salad cream have rather a lot of sugar and canola oil in it.

Emily from Quorn - Meal plans are such a great way to keep on track diet-wise. Great tips! Hope you can make it out to our event in August. We’d love to meet you and see what you think of our products

carrie - Yossi – Salad Cream has rapeseed oil and some sugar in, so it’s not the healthiest dressing around, but it apparently didn’t stop me from burning fat – probably because of the tiny amount I used in comparison to the enormous pile of veggies. It made eating all those veggies far easier for me, so that’s a great thing. I am not advocating it’s use to others, I am simply sharing what I ate.

carrie - Emily – thank you so much for the invitation. I unfortunately have another commitment on that date, but appreciate the invitation.

Veronica - Hi Carrie, I love your story and the video with Jonathan on how you healed your body – you’re looking even more absolutely fabulous! I’m ready to go hard core – I have quite a few food sensitivities which are challenging but I guess that means I do have plenty of healing to do! Question please – in the video, Jonathan mentioned you healing your body over the 3 months…but I’m wondering – do you think your healing actually began when you started eating SANEly way back when, albeit not hard core, but was not yet visible and then it showed externally with your weight falling off when you reached critical mass point coincidentally just as you went hard core but healing can actually take quite a length of time? Sorry it’s such a long sentence, I hope you get what I mean! Thanks for your inspiration/encouragement. Cheers, Veronica x

carrie - Veronica – I am sure that you are right! Thank you for all your kind words.

Tips For Keeping Your Veggies Fresher Longer

It’s been terribly sunny here in Seattle of late.  Quite lovely.  Makes eating fresh salads much easier in my book.

Talking of salads, while I was mooching around Trader Joe’s the other day, swooping up armfuls of baby spinach and bagfuls of shaved Brussels Sprouts, not to mention the cavalcade of cucumbers and torrent of tomatoes, I got to thinking about how we store all those non-starchy veggies we get to eat every day.  I wondered if some of you are struggling with space in your ‘fridges when you might not need to.  Not only do some fruits and veggies fare better out of the ‘fridge rather than in it, there are others that fare better in the ‘fridge when some other types are kept out of it.  Storing your fruit and veggies correctly has the benefits of freeing up space in your overflowing ‘fridge as well as helping to keep them at their prime longer.  Good news all round.

So I thought it might be helpful to jot down a list of where to keep what for optimal storage.  I have included things that are not necessarily the SANEst fruits and veggies in the forest because depending on where you are in your journey you might be consuming some of them, but I’ve marked them with a + to remind you that there are SANEr choices.


  • Apples+
  • Asparagus
  • Berries
  • Broccoli
  • Brussels Sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Cherries+
  • Cucumbers
  • Eggplant
  • Grapes+
  • Green beans
  • Leafy greens – spinach, lettuces, kale
  • Mushrooms (in a brown paper bag)
  • Squash
  • Zucchini

Do not refrigerate:

  • Avocados
  • Apricots+
  • Bananas+
  • Citrus fruits
  • Garlic
  • Kiwi
  • Melons+
  • Onions
  • Pears
  • Peaches+
  • Pineapple
  • Potatoes+


Another simple way of remembering what to keep where is to think about the produce department at your grocery store.  They tend to keep everything in the right place because they want the produce to carry on being it’s best for as long as possible.  I realize some of these may not seem natural, but give it a go.  I think you’ll be surprised.

So whip those tomatoes, onions, and avocados out of the ‘fridge, free up some space and keep everything fresher for longer.  Score.



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Michelle Ricci-Koch - Thank you so much Carrie Brown. Extremely helpful and I have enjoyed several of your recipes! Thank you :))

Denise - Hold the phone… Did you just say pineapple is SANE??? I gave up pineapple, one of my favorite fruits in the world!! Does this mean I can have it back??? It goes so well with strawberries!!! (Although we buy them already out of the wrapper, so to speak, so they do have to be refrigerated at that point…)

carrie - Denise – pineapple is not the SANEst fruit in the world but it’s not the inSANEst either. It has the same carbs as strawberries, but slightly more sugar. I wouldn’t eat a lot of it, but I wouldn’t avoid it entirely if you love it. Hope that helps!

Drew Thompson - Hi Carrie:

You know how small the fridges are here in the UK so by necessity I have to keep most of my vegetables outside of the fridge. So we may have small fridges but we also have Lakeland – with great ideas.

I bought two items from Lakeland that I love:

Lakeland Stayfresh Longer Vegetable Bags


Lakeland Vegetable Preserving Bag

Carrots – I find that carrots in the fridge get soft and bendy. If I make sure the carrots are totally dry and then put them into the Stayfresh bag and then into the Preserving bag they can last still crunchy for over a week. When they come out of the bag they are a little bit slimy on the outside but you just peel that off anyway and the inside is still crunchy.

Courgettes – Same storage as carrots and they last for two weeks, but no slime.

Cauliflower – Same storage as carrots, remove the greens, dry it out and then in the bag for over a week.

carrie - Great ideas as always, Drew! I do miss Lakeland!!!

Steve - Just a couple of thoughts on the points made by Drew. You may remember that long long ago in a distant galaxy far far away ;) I worked in both supermarkets and a wholesale Fruit & Veg merchant.

Potatoes: NEVER refrigerate and keep in extremely dark, dry conditions to make tham last longest (inhibits the root growth)

Carrots: Also best kept in dry conditions, dark is good too but not as important as with spuds

Supermarkets (now, not when I left school) in the UK (and probably elsewhere) DO refrigerate or “chill” carrots and potatoes before display which is bad news. If you can’t afford, or simply can’t find fresh farm grown veggies then always when you get them home, bring to room temperature and dry THOROUGHLY before putting away. In the right conditions potatoes can last for months. It probably helped that they used to come with the soil still on them :)

“chilling” by supermarkets keeps potatoes & carrots looking good in the short term, but causes the rot you find sometimes because of the damp.

It’s the only way to get the best mash ;)


carrie - And heaven knows, Steve, you are the Mash Master! xx

Big Breakfast Adventure | Hollywood Tavern

Day: Sunday

Agenda: Great SANE food, great company, relaxing couple of hours.

Location: Hollywood Tavern, Woodinville – an American roadside tavern.

Weather: Sunshine!  A tad chilly and a few clouds, but…sunshine!  I’ll take it.

Cuisine: Upscale American diner fare with a focus on fresh, local ingredients.

Famous for: Fried Cauliflower. No, seriously.  It’s what got them a spot in 425 Magazine.

Big Breakfast Adventure  |  Hollywood Tavern  |  Carrie Brown

Server: A tall, lanky lass with intricately braided black hair that had us all fascinated.

Breakfast Buddies: Wendi the hilarious and excitable lawyer, and her daughter, Olivia.  Wendi is one of the kindest people I have ever met.  Shirt off her back kinda gal.

Menu: Almost entirely inSANE, and apart from a few interesting vegetable sides just about everything needed substitutions.  Luckily, they were totally down with substitutions.  I should mention that this is the only place to date that has charged me to sub out a salad for the fries.  That was disappointing.

Food: Fried Cauliflower (but of course!) followed by The Hollywood Burger (sans bun), plus bacon, sautéed mushrooms, and with a Tavern Caesar salad instead of the fries.

Big Breakfast Adventure  |  Hollywood Tavern  |  Carrie Brown
Beverage: Peppermint tea.

Seating: Cute little table for four right underneath a window overlooking fields of green.  It’s in the country, and the view was delightful.

Decor: Distressed wooden tables, a collection of antique thermos flasks, more lampshades than a lighting store hanging from the ceiling , eclectic mis-matched china, fire-pit in the courtyard.  Easy-going, unpretentious style.  Get’s real busy on a Sunday lunchtime.

Summary: Relaxing atmosphere, good service, and great food if you can get past all the ginormous plates of *inSANEity on the menu without faltering.  Just looking at the vat of Mac ‘n’ Cheese made me think I was going to have a coronary.  And not because of the cheese.

Big Breakfast Adventure  |  Hollywood Tavern  |  Carrie Brown

The After Party:  Home to meet Harley and Rosie the cats before heading off to Redmond for a trough of sugar-free hazelnut latte that while completely delicious I started to regret about an hour after I had chugged it all down.  The less I drink cows milk the more it affects me when I do.  I am rapidly coming to the conclusion that the joy of drinking it just isn’t worth the 4 hours of bloating misery and other unmentionable side effects.  Darn.

After a considerable time putting the world to rights nestled in a cozy corner at Victors Celtic Coffee Co., Wendi inveigled me to take a trip down to Bellevue Square – oh holy heck of a mall – to avail her of some equipment so that she could commence production of her very own scrumptious SANE ice cream.  It’s been 2 ½ years since I have been to Bellevue Square.  A churner and 3 melamine pouring bowls later, we wandered around Williams-Sonoma and Pottery Barn ooohing and ahhhing at all the ridiculous prettiness and Easter pastels.  The milk in that latte made me want to take a long nap on one of Pottery Barn’s massive, squishy, cushion-ladened sofas.  I am so not a shopper.  Once the impromptu shopping expedition was over we wended our way back to Redmond for a lovely stroll down the river, being dodged by a stream of runners, roller-bladers, and dog walkers.  We admired the ducks as they splashed in the mud puddles on the waters edge.  Despite all the human activity it was a truly tranquil hour.

It was a lovely, relaxing, nurturing day.  The two-hour agenda turned into an almost all-day affair as we allowed it to just unfolded as we went along.  And it was awesome.

Whatever makes you feel good, do more of that.


*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Heidi - Question for you what is the best SANE way to order a coffee when out at like a Starbucks? If you want a latte or such? I never know what is right whole milk, FF Milk? I sure wish SB had almond milk. Any information would be great I am so confused the few times a year I want a special coffee what is best. Thanks

carrie - Heidi – I order sugar-free hazelnut latte (whole milk) when I go to Starbucks. I don’t do it that often, but that’s what I choose when I do. Hope that helps!

Mike: The 40-year Yoyo Dieter

If you haven’t joined the SANE and ECCENTRIC Forum over on Facebook, you might want to hop over there.  Apart from the lovely *SANE community making you feel right at home in the world of *SANE living, and the endless tips and tricks, you’ll also bump into Dr. Mike Keen.  Dr. Mike is one of the doctors on the forum, and he is a really, really good egg.  Mike also appeared on our CreativeLive Course, all the way from sunny England, although given it was November it might not have been that sunny.  You can watch him talk about his journey here.

Now retired from his medical practice he freely devotes a portion of his days to spreading the word about how to eat and exercise smarter, volunteers for The Samaritans - a British organization that provides a 24*7 helpline for people in crisis, and supports his wife, Wendy, and his daughter, Jessica, in their respective creative pursuits.  He’s a busy bloke!  Mike’s wife, Wendy, makes amazing stuff out of glass, while Jessica is busy launching her career as a music artist – she has an incredible voice and released her first song – Wolf Cry - late last year.  They sure are a talented family, those Keens.


Dr. Mike is doing great work in England helping others start their *SANE journey.  Why is he so committed to his *SANE lifestyle?  Read on.  Here’s his own journey to eating smarter, exercising smarter, and living better.

“As a Family Doctor (British General Practitioner) for 32 years I also worked in diet clinics in the 1970′s. Their income came not from their successes, but from the failures who kept re-attending. In the back of my mind I knew there had to be another way to lose weight and maintain the weight loss.

Fast forward to 2013 - I had not been attending to my own weight which had ballooned to 255 lbs. I felt fat, unfit, and lethargic. I started Googling ‘weight loss’ and ‘maintaining lost weight’ rather than yoyo dieting, which I had done for over 40 years. I landed at Jonathan Bailor’s website and it made perfect sense. So I embarked upon a journey that involved not dieting, but eating MORE in a smarter, evidence based way.

The weight started to come off.  I wasn’t hungry – strange that I could eat more and lose more – it defied conventional weight-loss wisdom. I also found links to Carrie Brown’s metabolically balanced, fat-burning recipes including ice cream and soups. I bought myself an ice cream churner, the book ‘Eat Smarter! Ice Creams’, along with the new-to-me ingredients and made the most delicious SANE chocolate ice cream I had ever eaten in my life.  And I love ice cream! I ate this 3 times per week and continued to lose weight. So I bought Carrie’s soup cookbook next, ‘Eat Smarter! Soups’ and started to eat the most delicious, taste bud teasing concoctions – and I continued to lose weight whilst feeling fully satisfied.  I am never hungry after a SANE meal.

I started spreading the word amongst my overweight, unhealthy,  pre-diabetic friends. They had been told that if they lost 15kg (at least 30 lbs) that their decline and slide into full Type 2 Diabetes would be halted, and may even reverse. So far we have had amazing success with their blood work reverting to normal, along with fat being lost safely and them, like me, feeling energised and no longer having the spectre of Diabetes looming over their heads.

All this time I continue to lose weight and so far I have lost 47 lbs using Jonathan’s website and Carrie Brown’s amazing food ideas. I am very proud to say that I am now on the SSoS / Calorie Myth team as a medical advisor – a very challenging and stimulating position.  We all do what we do for free because we want to change the lives of as many who will listen and try the new way of eating and exercising.

I must admit that when I first started my *SANE journey in April 2013 I was as sceptical as could be – but the spectacular results are plain to see and feel.  I have lost 47lbs, my body fat has gone from 40% to 16%, my waist from 42″ to 35″, and my clothes size from XXL to M.  I am now 60, do my eccentric exercises every week and eat an abundance of healthy foods.  I wholeheartedly endorse this smarter approach to eating and exercise – the proof of the pudding, as they say, is in the eating!  Welcome to much healthier living!”

SANEitizing the UK
Family Doctor for 32 years, yoyo dieter for 40 years, *SANE success story in only 7 months, 47 pounds lost and counting!


GO, Mike!  What an inspiration!  And THANK YOU for all you do for the Sane and Eccentric Community and The Samaritans.  You ROCK.


*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!