WHOLE 30 Case Study 101

Whole 30 Case Study 101:

Let me begin by saying… I really thought that I would never do another Whole 30. I’ve completed 9 of them over the last 4 years. It takes planning, dedication, the will to turn away from many temptations, and a new love of cooking. Wrapping your brain around these 30 days does not happen overnight. It takes studying the Melissa Hartwig way and understanding what you are embarking in.

And here I am about to do this again…


Because the wine is too much. Plain and simple. I continue to make 90/10 food choices. To be honest, I sat with a girlfriend last Tuesday evening and we laughed and talked and ended up finishing 2 bottles of wine. The next morning, I was like NO MORE. I hate this feeling. I’m going to see if anyone is interested in doing W30 with me.
I posted on my Paleo Group Me page and asked if anyone would like to join me. I had one person, Pam Chandler, say yes. My brain started spinning. Let’s do it differently I thought. Let’s make it interesting and more meaningful. Let’s eat the same thing for 30 days and see how we are impacted by it. Two completely different ages, body types, walks of life, health history and reasons why. Let’s do this!
We contacted Kate Dickey, owner of Good People Kitchen. GPK is our local go to restaurant of paleo, W30, locally grown and delicious meal options. She agreed to preparing me and Pam’s meals for the week. But not only that, she wanted in on the W30 experience. The 2 of us became 3.
As Pam, Kate and I were discussing at the gym one morning, our conversation was overheard by others. Our 3 became 6. And then I realized, we need a man. Pam encouraged her husband, Mark, to join. We are now 7 STRONG. A perfect number.


• We have chosen 5 options for breakfast. You can rotate those as long as it is from the list.
• 10 meals per week from GPK. Lunch and Dinner. We realize that some may eat more, some less. I, personally, is one that likes to eat half around noon and the other half about 2. Others may eat it all in one setting. We also took in to account that Mark will eat more.
• Snacking will be limited. We have set guidelines and amounts to each day.
• Water. We will drink half of our body weight in ounces per day.
• Exercise. Do what you do. People do not care about your exercise regimen, but they do care about what you eat.
• We will weigh and measure. Some have done blood work. We are working on everyone doing this.
Because people ask all the time what I eat. I try to explain everyone is different and everyone responds to food differently. What a better way to prove this than to do it? Hell, maybe we will all have the exact result, but I doubt it. I wanted to do something different and something followable. Allow you to watch our progress, our failures, our struggles, and our successes. I will blog every Monday to give an update. My hope is that you can relate to any one of the 7.


Meet the Crew:

My name is Phyllis Guillory. I’ve agreed to do a Whole30 controlled study with a group and was asked to write a little bio and be completely honest, so here goes! I’m 44 years old, married, a mother of 3, and I work full time as a personal trainer at Louisiana Athletic Club. My days are crazy! I begin my weekdays at 3:30am and usually end my days around 9p.m. My days consist of training my awesome clients, taking care of my family (cooking, cleaning, laundry, homework, etc.), running and working out for my sanity, and anything else that may come my way! I run 4-5 days a week and I strength train 3-4 days a week. I normally eat a low-carb, paleo diet. I truly feel better when I stay away from grains, dairy, and high carb foods. I’m currently 132 pounds, 5’7, and peri menopausal. The only medication I currently take is HCTZ 12.5 for fluid retention. Peri-menopause is my biggest issue these days. For those of you who have not had the pleasure of experiencing peri menopause, I describe it as the week before you start your period, but all the time! It’s been like 2 years for me. Mood swings and hot flashes aren’t horrible, but I have them. My biggest issue is snacking or cravings! It’s not an issue if I’m busy, but the minute I stop, look out. I have NO PORTION CONTROL. If I open a bag of cashews, chips, cookies, or whatever, I may just eat the entire bag. I’m not kidding. Then I’m miserable because I ate too many. I do better to just not even snack. I’m looking forward to this whole30 to reset my body and eating. I do have 2 major concerns though. The first one being my major addiction to coffee creamer. I never do without my coffee mate French vanilla creamer. My other is having my weekend cocktails. Both will be very difficult but I’m most worried about my creamer. I will do this whole30 completely, so if you see me in the early mornings, check my coffee cup to keep me honest.
We will do official weigh in, measurements, and lab work tomorrow and then we will redo them at the end of our 30 days!!! It’s not going to be easy, but I’m excited about our delicious weekday meals that will be prepared by Good People Kitchen. We also have an awesome group, who will be fun, crazy, and definitely honest with how we’re feeling! See you in 30 days!

Hi, my name is Linda Flynn. I have 2 sons and have been married to my husband Greg for 24 years.
I would say that I am a pretty active person. I try to eat right and really don’t drink much at all. I would say my biggest downfall is that I tend to eat crap when I am upset about something. A perfect example happened last week. You see our youngest son moved to La Tech and while I am so proud of him and excited for his future, this Momma is having a bit of a hard time. During the day I’m fine because I’m at the gym then head to work but when I get home in the evenings it is very quiet and I get to missing him. And here is where the emotional eating of crap starts. Why? I don’t know, it doesn’t make me feel better! It’s weird not having the boys around after one being here for the past 21 years, (my eyes are watering as I type this) but they are happy and that is what matters!
I’m hoping that by this W30 I can get back on track with my eating and hopefully lose a few pounds too.


Kate Dickey; 40yr old, female, owner of Good people kitchen, married mother of 2.
So, it starts like this: Pam texts me about doing a w30 with Mitzi and immediately my mind races. Thinking of all the things you can’t eat on w30. Then I think ugh that’s a whole month of discipline that I’m not sure I’m up for. But I of course say yes and accept the challenge. I’ve only done 2 other w30s before and they were hard, and I have never actually completed the whole 30 but got to day 28. But like any challenge I will face it head on and day by day. You can’t eat an elephant in one bite, right? I love the idea of the w30 but actually following through is another story. My whole life I have struggled with my weight. Always the fat friend constantly judging myself against my smaller friends. I think I was around 8 or 9 when I first went to weight watchers. Diets became a constant in my life, always trying whatever was the fad of the time. Scrutinizing myself in the mirror and always aware of what I was eating or not eating. Food became the enemy.
I had weight loss surgery in 2005 and I remember not wanting to tell anyone because I felt like I had cheated the system. Like I couldn’t just eat right, exercise, and lose weight like everybody else. I lost 100 lbs. and it was like my world changed. I was a butterfly free to fly, unrestrained by weight any longer. Unfortunately, there were complications from the lap band and I had to have surgery to fix it. After they fixed the band I never had it filled again, which is how the apparatus works; it slows down your food consumption. Soon after that I had my 2nd child. After she was born I worked hard to lose the weight I had gained. She is now 5 yrs. old and I have yet to lose it. I’m a work in progress just like most people. I am working on being kinder to myself and accepting who I am: warts and all. I’m trying to be as transparent as possible. Sharing my w30 journey. Because at the end of the day we are all trying to live our best life.


Pam Chandler – My story is pretty “normal” I think. I am a 56-year-old married female, mother of 2, stepmother of 2, and meme to 6 grandbabies. I am a paralegal by trade so sit behind a desk all day. I have fought with my weight all of my life. I was never small, always (and still am) insecure about my body, and have yo-yo dieted literally for as long as I can remember. Now I am dealing with high cholesterol that I have refused medication for as of this time (LDL is very high, but so is HDL, keeping the ratio below danger level, but MUST be lowered). I am post-menopausal so needless to say hormones are depleted making weight loss near impossible and fatigue just awful. I do exercise and Mitzi is my trainer, where I learned of W30. While I have changed my cooking habits to be healthier over the last couple of years I eat too much (it tastes good and is my solace!) and since empty nesting, I have developed a habit of alcohol in the evenings — every evening. So, I am accepting this challenge with several hopes of change to come!!


Mark Chandler:
I am a 53-year-old male, married to Pam in this challenge, so that makes me a father of 2, stepfather of 2 and Pops to 6 grandchildren. I am overweight and not happy about it. And, quite frankly, am doing this challenge under some duress as a guinea pig. I was all in until my wife told me I had to put personal information “out there” for everyone to see — not real happy about that, but hesitantly agreed. I HATE dieting, but have completed a W30 on 2 occasions and liked the way I felt. I enjoy food and overeat regularly. I drink too much in the evenings (and depending on how things turn out during this challenge may return to THAT habit). I exercise & visit with the guys at the gym a couple times a week. I hope during this challenge to bring my newly diagnosed high cholesterol down, lose some weight, and raise my energy levels a bit.


Darcy James –
I’m very excited to be starting this whole30 challenge. I’ve started probably 5 Whole30’s in the past – 2 of which I successfully completed. And man do I feel good when I stick with it. Which brings me to one of the most frustrating questions – why don’t I stick with it? If you know me – I am seriously committed and dedicated to my workouts! I’ve ran marathons and I am a true gym rat – I love pushing myself. But when it comes to eating clean – I find myself struggling. Honestly, I live by myself and sometimes find I become an emotional eater. 🤦🏼‍♀️ Or I get busy and Waitr is easier than cooking something healthy. Then I’m full of regret after. Sometimes I even slip into a rough spot emotionally and get off track.
However, just as I am committed and try to kill each and every workout – I am determined to learn balance and how to take care of my body! I want to honor God with my body so I can live long and strong and do all of HIS will for me!


And I’m Mitzi… You know all about her… that beverage choice will be missed but 30 days STRONG.
Be our cheerleader – We need all of you.
Cheers to W30…

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