Welcome!
COMING SOON
Mission
"I help women RNs, LPNs, and CNAs, age 35-55, working in high stressful environments with, or risk for, burnout."
My Story
Angels in Fur
My Health Coach Mascots!
Patton and Kiska, littermates, with Breeze, who is now swimming in the Rivers of Heaven.
Visit Me on Social Media
"I have been a hospital inpatient staff RN for 16 years. I love working hard for my patients, whom I view as my family members. The toxic work environment and management, over the years, were leading me towards burnout. I began working on solutions. I lost 25 pounds in four months with high animal protein and fat with no to little carbohydrates, ranging from day to day. My sugar cravings improved quickly, reducing sugar intake over 90%. Snacking reduced 90% due to satiety of nutrient dense food choices.
Additional benefits included noticeable improvement in my skin: skin tags, cherry angiomas, small raised bumps on my neck, back, stomach (I don't know how to say this), just shriveled up. Cellulite on anterior thighs disappeared. You might be thinking ya, because she lost weight, but I had this in later years even when I was at the correct weight. About 5 months later, I began noticing my migraine headache were not as frequent.
Shifting my mindset with work stress and morale, which took years of working through, and a lot of help from Jesus; somethings take more time. I am here with excitement to help other RNs, LPNs and NAs in their health and healing journey with encouragement and practical steps. And proper nutrition plays the main role. Thank You Nurses and Nurse Assistance for all you do for others. Your work is not easy and I have created this space to support your health journey." Mind. Body. Spirit.
BSN 2008
RN 2009
CRRN 2012
16 yrs inpatient hospital
PHD Health Coach Certified 2026
Signs of Burnout
The Process of Realization
The Process of Realization
Realization often involves a multi-step cognitive and emotional process that can vary from person to person but generally includes the following phases:
1. Awareness: The initial step is becoming aware of a situation, idea, or feeling. This can occur through observation, experience, or reflection. Awareness sets the foundation for deeper understanding.
2. Reflection: After recognition, individuals engage in reflection to consider the implications or significance of what they have become aware of. This step often involves critical thinking and pondering different perspectives.
3. Understanding: This phase involves synthesizing the information gathered through awareness and reflection. It is where connections are made, and insight begin to form.
4. Integration: Once understanding occurs, individuals integrate this new knowledge into their beliefs, behaviors, and decision-making processes. This is a crucial step that allows for practical changes or adjustments.
5. Action: Realization may lead to action based on the new understanding. This could involve making choices or changes in behavior aligned with the newfound insight. Taking action solidifies the realization and often reinforces or deepens the understanding.
6. Reevaluation: Finally, realization can lead to reevaluating one's beliefs or strategies. This ongoing process allows for continual growth and adaptation over time.
Realization can happen gradually or suddenly, often trigged by life experiences, educational moments, or interpersonal interactions. Each person's journey through these stages may differ influenced by their unique perspectives and background.
Introduction to Metabolic Health
The "Proper Human Diet" is of number one importance to
a PHD Health Coach, so much so, that you may hear us referred to as a Metabolic Health Coach, This is because we see so many links connected to poor metabolic health. The key importance is understanding insulin resistance.
The Main Part of the Problem:
What is Metabolic Syndrome?
Previously known as Syndrome X, by Dr. Gerald M Reaven, who developed the concept and introduced in 1988 describing a group of symptoms: high blood pressure. obesity, insulin resistance, and abnormal cholesterol. Dr. Reaven propose that insulin resistance, was the key driver behind the rest of these symptoms.
increase
blood glucose
high blood
pressure
abnormal
cholesterol
obesity
inflammation
increase
insulin
Metobolic Syndrome
insulin resistance
elevated cortisol
the problem with insulin resistance:
just like our patients, taking insulin shots for so many years, in conjunction with not following a low carb/low sugar diet, their body is demanding more insulin to keep up with this high blood glucose.
This is exactly what is happening to the majority of adults in the U.S.A. We may not be diagnosed with type 2 diabetes, and taking insulin shots, but our insulin is at an increased chronic state. Over time, we start developing the signs of metabolic syndrome. The good news, we can reverse this vicious cycle with changing our diet.
Some Common Signs
of Insulin Resistance
weight gain/difficulty losing weight
fatigue/low energy
carbohydrate/sugar cravings
skin tags/dark patches on skin
migraine headaches
The Main Part of the Solution
The goal is to restore metabolic health. The good new is that Metabolic Syndrome is largely reversible, with the main focus on whole foods, minimizing carbs and sugar, significantly reducing process foods, and second, improving stress, sleep, and staying active outside in nature.
Introduction to
The Proper Human Diet
The Proper Human Diet
Dr. Ken Berry, a family physician for over 20 years, coined, branded, and popularized
"The Proper Human Diet" (PHD), with his wife, Neisha-Salas Berry, RN, PHD Health Coach and educator. Dr. Berry's own personal discovery began with low carb to no carb, evidence based anthropological research, collaboration, and dedication to his own self study and healing. Dr. Berry began educating his patients and his followers on You Tube kept growing.
The Proper Human Diet, aligns with ancestral eating, emphasizing whole, nutrient-dense foods, with the main source of animal protein and animal fat, and minimizing or eliminating such foods as: grains, flour, seed-oils, sugars, and ultra-processed foods.
The PHD Diet is spectrum based. These 3 types include priories eating animal protein and animal fat with limiting carbohydrate intake. The main 3 types are as follows:
Low Carbohydrate: less than 100 grams daily carbohydrate intake
Ketovore: range of 20g to 50g daily carbohydrate intake
Carnivore: less than 10g daily carbohydrate intake
Most Common Reasons to hire a Health Coach
#1. Weight Loss and Weight Management
#2. Improve Physical Health and Fitness
#3. Better Nutrition and Eating Habiis
#4. Stress Reduction and Mental/Emotional Well-being
#5. Improve Sleep Quality
#6. Managing Chronic Conditions
#7. Accountability and Motivation for Lasting Change
Client-Coach Session
Basic Outline of Weekly one-on-one Client/Coach Session
Reduce
Stress
Lose Weight
Maximize Nutrient Dense Foods
goals,
aspirations
Decipher truth vs myth about foods food groups
and past history
CLIENT
EXPECTATIONS
and Interpersonal Communication
COACH
Expressing goal(s) wants to achieve,
shares challenges and lifestyle.
CO-CREATE
CLIENT-COACH COMMUNICATION/ INTERACTION SPACE
building trust, listen
follow-up questions for clarity, and insight
of client's priorities, lifestyle, and starting point.
client and coach brainstorm to create a realistic, doable, behavior action plan that client feels high confidence, fits into lifestyle and can start implementing into her week.
This is client driven and client centered
client and coach create an check-in plan to touch -base for encouragement and support during the week: weekly. bi-weekly or daily
After the end of the session, the coach will email client a session summary with the co-created behavioral plan to outcomes progress with client's desired goal(s).
science-based: knowledge + habit forming tools
PHD
experience
preparation, research: how I can help make goals manageable and sustainable
questions for clarity/insight to behaviors
What Client
Wants
What Coach Provides
PHD Coaching is Client-Centered. You are the driver and the owner of your goals and values.
This is your journey, and all action plans have to fit your lifestyle and confidence level, based on your health priorities. You can modify or adjust your behavioral action plan as you deem fit to compliment your lifestyle or culture. And most importantly, be kind to yourself. This is not a perfection program. Expect setbacks. We all have a lot going on in our lives and a lot of demands confronting us. The important point
is to keep trying, experimenting, and finding what works for you and your lifestyle.
Research shows an average of 66 days, to feeling progress in solidify a new habit; however, research also shows a range, anywhere from 30 days to 130 days. A very simple habit may take 1month.For most people dietary changes, may take longer 90 to 120 days, to really start feeling the incorporation more natural. Food habits, is much more complex, due to the attachments food has in our lives:
family traditions, lifestyle, social engagements, government recommendations, culture, and religious beliefs.
Starting small habits, incorporating in your day, is the most productive way. The majority of us think: we don't have enough "will-power" or "motivation." This is far from the truth. Finding the right "tools" that work for us, in small, doable steps is the way to build encouragement, consistency, and confidence, moving towards outcome we are seeking.
Expectations
What to expect from Kathleen Stepp, Health Coach
Health Coach Limitations:
Health Coach operates within a defined "scope of practice", just like nurses.
Kathleen Stepp, Health Coach can not and should not:
make promise, fix, diagnose, interpret labs, give medical or mental health advice,
make dietary/ meals plans, or physical fitness plan
tell you "what you should or should not eat,"
cannot make a work-out routine
Health Coach Can, upon your request or interest:
give out my favorite recipes
co-create behavioral plan for active movement/activity, that client wants to incorporate
tell you what research says on foods that promote healing to the body and brain
tell you what research say on foods that may harm the body and brain
Help create a list of foods that you are interested in eating
Establish meal prep routine
Help create a list of questions for your doctor
Health Coach performs the following functions:
assist client-driven aspirations in the following areas: weight loss/management, food choices related to increase nutrients, mind-shifting, and reducing stress
private one-to-one health coach sessions via zoom/video conferencing
upon first session: discuss and provide summary after initial intake form, in addition to,
starting first behavioral action plan.
provide evidence based research: to client's questions, healthy foods that are dense in nutrients and promote healing.
myths versus facts: about carbohydrates, animal protein/fat, best practices for behavioral habit formation and sustainability
support client's decisions
check in with follow-up calls/text during the week
flexible and personal approach towards client's goals
co-create behavioral habits in sustainable steps that fit into client's lifestyle and limitations
help reflect, discover, and experiment with options for change.
Use biofeedback as the main measurement to determine effectiveness of plan
adjusting action plan/ habits, based on client's feelings, confidence, lifestyle.
celebrate progress/ encouragement/ practice self-love and grace
focus mindset on the reality of setbacks and the triumph of trying
Discovery Call Form
For serious inquiry. Would you like a free discovery call to discuss your priority aspiration, learn more about coaching services. Connect with me. Fill out this form and you will be directed to the booking calendar to schedule a Free 20 minute Discovery Call. I would love to connect with you and discuss your priority needs
Pricing Packages
Pricing Packages
Read MoreA free 20 min Zoom video meet-up to discuss your health aspirations and evaluate coaching services,
20 min
Free
Read MoreNew clients who want to start dietary habit formation with the main focus on nutritious whole food.
45 min
45 min
Read MoreHabit Formation. Seeing your journey progress and start building on other lifestyle aspirations
45 min
phone or text 206-724-7324
Location:
based in Lakewood, Washington
