Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.
I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.
I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”
Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.
I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.
I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.
Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.
After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission. I want the same for you.
How did I crack the code? Brain dumped as many resources as I could in this blog for you.
First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.
I started observing myself to understand my thoughts & actions.
I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:
When “restricting” & trying to eat like everyone else instead of ME
When avoiding an emotion or lacking purpose
When neglecting my own pleasure & needs
My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.
I’ve learned to consider fitness a lifestyle I love, not a chore.
A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.
Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!
***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***
You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!
My poor body image to the point I remember putting a belt around my tummy rolls in middle school under my jeans so I looked thinner. I needed to “suck it in” then maybe they’ll be nicer to me.
I remember being as young as 8 comparing my body to skinnier girls in class. I thought restriction was the only way to weight loss.
I feel your pain if my story resonates with you too.
Yes, research has concluded that a “calorie deficit” is the only way to lose fat. It is science, but we are emotional creatures & they play a huge role in our habits, which become us.
Many fitness experts & diet gurus come up with complicated diets, workout plans, & supplement stacks that require a lot of work, & frankly, are unnecessary. I know for me, if it’s not easy, I ain’t gonna do it. My time, energy, & mental real estate are too important to worry about unnecessary things.
I’m sure you’ve heard the mantras like “eat less, move more” & “no pain, no gain.” Seriously, if it sounds hard, do you think people will be more likely to stick with it?
In short, this silliness & overabundance of info out there have forced many of you to choose inaction, which isn’t helping you to move the needle forward.
Self-discipline & willpower can be weak on any given day, leading us to make bad eating decisions & eventually fail at reaching our fat loss & health goals.
Plus, we can’t deny the fact that various foods influence hunger & hormones to varying degrees — so not all calories are equal.
When I embarked on my fat loss journey, over time, I realized if I adopted a simplicity approach, I was more likely to stick with it because:
“What’s simple & attainable on a daily basis IS SUSTAINABLE.”
So I created 5 simple concept habits that require minimal effort but go a long way in making fat loss automatic — meaning you don’t have to rely on restriction, self-discipline & willpower which result in basically life sucking.
Enjoy these cheat sheets & I hope these help you on your way to SUCCESS & LOVING YOUR BODY!
If you questions about how I healed my gut & lost 55 lbs via the carnivore diet, I show you how here in a detailed personal blog on my journey !
If you need some hand holding, I’m here to listen. Coaching & resources in link in my IG bio. If you’re serious about making a real (EASY) change, would it be crazy to book a call with me?
oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Imagine having one life to live, yet f*cking it up.
Yikes, right?!
I know a few things about starting over. I have done it more times than I want to admit including health problems with my Crohn’s disease, eating disorders, getting myself into debt, romantic & friendship break ups, including 2 divorces. Yup, Double Divo Club…carb toting member.
The main thing about starting over is that you are not starting from zero. It is impossible to do that, given that we are complex creatures with memory & experience.
The best way to start over is to reflect on goals, your memories & experiences, and think about what drives you, your purpose in life, your reason for living.
The change of life means changing your approach! Listening to older mentors helped me “start over” without being angry at myself.
Working out more & eating less wasn’t going to help me. Shrinking my body & punishing myself with restrictions & addictions weren’t going to help me, but changing my lifestyle & mindset to include the things that worked positively FOR ME, did.
I’m 40. Happiest, healthiest & most fit I’ve ever been & here’s how…
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
In the 40 years of my life, I’ve attempted to get into “better shape” & heal my gut more times than I wanna admit. I’ve been a plethora of different shapes & sizes depending on what season of life I was in.
But FINALLY something stuck. My motivation & drive were at an all-time high. Things started working & I stuck to my plan more than 2 weeks 😆 Most importantly, the carnivore WOE (way of eating) turned into my new lifestyle.
I’ve had tons of questions on how I want about figuring out what worked. So I mapped out my thought processes & phases just for you!
I share symptoms & trigger foods I encountered. I hope this helps you figure out what’s best for you!
***I also have a complete Meat & Macros Guide where I documented everything I have learned throughout this journey. Click the link in my Instagram bio to snag yours! Link: https://linktr.ee/lil_bit_of_fit
Was this journey easy? No. Did I feel great all the time? No. But what did happen within a couple weeks, my carb cravings were gone, I was satiated after meals, I was no longer binging & purging, my inflammation & gut issues had all but disappeared & I embraced stepping into my new chapter of life!
oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
You are where you are in life because you choose to be there. Face the truth. On some level, you feel like you deserve to be where you’re at in life, even if you don’t like your life. I’ve been there. If you’re getting paid “less than you’re worth,” if you agree to a certain wage, you literally accept that wage as what you’re worth. If you keep people in your life who don’t treat you well, you’re keeping them there because you have low self-worth. After all, if your self-worth was high you wouldn’t allow people to treat you that way. The secret to a sexy life you love? Well, it’s not exactly what I thought it would be. It’s actually in doing the “unsexy” the majority of the time, following what you love to do, & creating systems to make your life successful! You see I figured out that “life” truly happens in the interlude & inbetweens. It’s creating your heaven everyday. My “regular” daily life? Workout. Work. Write. Create. Read. Learn, Sleep. Fun. Repeat. Grind & hustle my a$$ off & I love it. I found by walking the line of structure & spontaneity, that THAT in between was the secret sauce to finding the sexy life. For me, the only way to facilitate such sweet serendipity was to keep leveling myself up in life — unlocking access to richer experiences, better health, & deeper people. That meant cultivating upleveling habits, environments, mindset, & goals. So, if you’re puffing cig after cig before getting drunk at the local bar every night the only “serendipity” you might unlock is a clumsy, dumpster fire make-out sesh with someone with more baggage than a trash truck & hangover the next morning. Swipe, save, & share: becoming superhuman. This is how I manage it all!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I don’t know one person that wouldn’t want to know the secret to the foundation of youth. As one living with Crohn’s Disease & lived 40 years of struggles ranging from obesity, bulimia & anorexia, cervical cancer, renal stones, having my gallbladder removed to any color of 50 shades of f*cked up & addictions you can imagine…I’d try & experiment with anything to look & feel my best.
You can read more about my healing and transformation journey here. Disclaimer: these are what have worked for me. Take what you need, can, believe in, whatevs, & chuck the rest. You do you. You are more than welcome to DM me with questions. No unsolicited advice here. Aholes not welcome. Everyone is entitled to eat, workout, & live in a way that makes them feel amazing & a badass. I’m simply journaling my experiences as a resource for you to be your own health advocate & do your own life admin. **All links & discount codes available in IG bio & highlights** Biohacking is a term simply used to describe do-it-yourself biology. It involves people making incremental changes to their bodies, diet, & lifestyle to improve their performance, health, & well-being. Some types of biohacking have been around for many years, such as intermittent fasting. Biohacking ranges from efforts to improve brain function, treating dis-eases & disorders, looking more youthful, to faster weight loss. Some favorites I incorporate into my life & success routine include things like: Red Light Therapy @emrtekinc Grounding (Earthing) Meditation & Writing Cryotherapy Infrared Saunas Blue Blockers Organic & Natural Products vs Conventional (beauty products, cleaning supplies, cooking products, coffee, water, teas, etc) Supplements @nuethix_formulations Intermittent Fasting Functional Crossfit @3kings_athletics Restore Hyper Wellness @rhw_fishers A Meat Based primarily Carnivore Diet (I call myself a Liberal Carnivore. I’m not dogmatic about it) Colon Hydrotherapy You’ll wanna save & share this resource!
I stopped obsessing over fat loss & focused on holistic health.
The biggest one in my opinion. Excess weight & inflammation come from not only physical triggers but also mental & emotional triggers. Unpacked trauma, habits, & addictions manifest as both physical & emotional inflammation.
I believe the secret to having it all is believing abundantly you already do. Those that choose to walk along the path of abundance experience a completely different life. Opting to live life to the fullest, exuding happiness, generosity, creativity, fulfillment, inspiration, & joy.
Your physique, energy & overall health will never flourish or look/feel the way you want if you do not get healthy first & stop obsessing over numbers like the weight on the scale, body fat %, excessive number of steps you get in a day, & how many calories you restrict.
Master your emotions & circle or you become a prisoner to them.
I eat optimal protein, calories, & foods that nourish my body, mind, & spirit.
Due to my autoimmune allergies, Crohn’s disease, past disordered eating, & addiction to food/carbs/sugar, I experimented & found a meat based “carnivore” WOE (way of eating) worked best for me. Been carnivore for 3+yrs
I generally eat between 1g-1.5g of protein/lb of body weight. I’m 5’1 & 105-108lbs on avg. I trust my body, eat what I crave & do whatever form of exercise it feels like doing that day. I do not punish myself for eating. I do not earn, burn, or use food as a treat. It is honored with respect & literally the life fuel we are made of.
I eat mindfully, slow, chew thoroughly & until I’m 80% full. I wait 20 minutes after eating to allow my satiety cues to let me know I’m full. Eating enough food also helps balance hunger & satiety cues. I maintain my weight on 1850-2100+ calories/d after giving my body time to heal. That meant initially gaining 15lbs during a reverse diet & adaptation period. Took me a year to lose that weight. Be patient.
I embraced aging is inevitable, but living well with a young spirit & nourished vessel is a choice.
KEY TAKEAWAYS
Eat the right way for you & in appropriate doses.
Get exercise & quality sleep everyday.
Stress your body optimally. Challenge=Change.
Track your data if things aren’t working.
Avoid fake, processed, sugary drinks & foods.
Its never too late for dietary & lifestyle changes.
Mind your thoughts & circle or they’ll mind you.
Saunas, red light therapy, grounding, & cold therapy are fabulous for longevity, recovery, anti-aging, & detox.
Get out in the sun, avoid toxins as much as you can.
Live for metabolic & hormonal health, aesthetics will follow if you’re good to your body.
SLEEP & WALKING: Anyone can do this. Sleep as much as you can. Take naps. Walk in the morning, take breaks during the day, walk after meals, walk as a night cap. Gtfu & move. We weren’t made to live like sloths.
GRATITUDE, Positive Affirmations, Abundance Mindset: basically loving MY life unapologetically, doing shit I love, & giving less fux. Try it. I lovingly dare you.
Not CHRONICALLY DIETING: eat enough optimal food for daily function & activity consistently to be a badass, eat at least at maintenance the majority of the time, eating daily optimal protein at every meal, getting in daily optimal healthy animal fats. Choose to eat the right way for YOU.
Digestion Support: Intermittent Fasting especially on work days. Occasional Omad. Nuethix Formulations Utilyze Digestive enzymes. (Code: lilbitoffit) Chewing food thoroughly, eating slowly, not stuffing myself, stopping when I am about 80% full. Walking after meals.
Reducing Caffeine & Alcohol: Duh. Leaving this one here, you guys are smart you know why. Stress + hormone balance. Keep caffeine in the mornings.
Meat Based Diet: I eat mainly meat, seafood, eggs, & dairy in moderation (butter/cheese/milk), organic coffee, tea, water. Minimizing/removing processed, artificial foods. This has allowed me to reduce gut flares, put my Crohn’s in med-free remission, lose fat & maintain my weight loss, & feel/perform my best. My specific story & healing protocol is in the link in my IG bio. It’ll answer all your questions on trigger foods, disordered eating, gut healing & carnivore! AGAIN, eat the way that serves YOU best!
Organic Coffee:@bulletproof@foursigmatic@lifeboostcoffee Coffee is one of the most chemically treated plants produced. Organic reduces toxins, chemicals, & molds. Tastes better imo.
No Tap Water: Reduces toxins. Contaminants in our water can lead to health issues, including gastrointestinal illness, reproductive problems, neurological disorders, & autoimmune conditions.
Personal Development: be a forever student of life! Read, write, therapy, workout, eat well, listen to educational podcasts, YouTubes, audiobooks, learn new skills, invest in yourself! Use your time wisely! A list of my favorites are here on Instagram!
Reduce Toxic Products: Beauty products. Fragrance. Plastics. Cleaning products. Microwaving. Cooking products, etc. Use cast iron skillet, Airfryer paper liners from @amazon Love Physician’s Formula & BeautyCounter.
Circadian Rhythm Routine: reducing electronic use. Sleeping more. Blue blockers (Discount Code: lilbitoffit20) Getting outside for sun & grounding especially in the morning. My prescription glasses + blue blocking lenses I got from Eyeglass World. I use them during the day & a pair of amber ones at night before bed.
Red Light Therapy: pads off @amazon, @Emrtekinc Light. (Discount Code: lilbitoffit20) Benefits include: Reduces oxidative stress, inflammation & joint pain, Increases muscle recovery, collagen production & tightens skin, Reduces fine lines & wrinkles, Increases hair growth, Increases energy, Increases wound healing, Improves memory & vision quality, Increases testosterone production, Improves sleep & can aid in fat/weight loss. Use mine at least 20 minutes per day.
Grounding: Mats/Pads & getting outside in nature. Involves doing activities that “ground” or electrically reconnect you to the earth to help with pain, inflammation, fatigue, depression, sleep, & numerous dis-eases & conditions. Got my mats off @amazon I sleep on one & use the pad at work.
Supplements: @nuethix_formulations Cort-Eaze Cortisol Balance Support, Estro-Cort Estrogen Balance Support, Utilize Digestive Enzymes, Nu-Multi Multivitamins, Relax Liposomal Sleep Support. Electrolytes: @goultima, @drinklmnt Tea: Green tea, Matcha, Herba Mate, Red Rose Teas off amazon
Portable Infrared Sauna: got min off @amazon. Love it for detox, recovery, reduces inflammation & pain, & positive hermetic stress. Hormesis is a dose-response phenomenon characterized by low-dose stimulation & high-dose inhibition, & has been recognized as representing an overcompensation for mild environmental stress. The beneficial effects of mild stress on aging & longevity have been studied for many years.
Wellness Treatments & Services: I utilize Restore Hyper Wellness @rhw_fishers Services include Red Light Therapy, IV Therapy, Compression Therapy, Cryotherapy, Infrared Sauna, Etc.
Colon Hydrotherapy & Enemas: flush bowel of toxins, relieves constipation, helps with digestive motility for my Crohn’s disease, gastroparesis, & impaired gastrointestinal motility. I have a home in-shower enema system from @amazon Colonics I do quarterly, enemas as needed. I go to Brandy Mason in Carmel, IN with Carmel Colonics & Terri Hawkins with Natural Rejuventation in Indy.
This is my home shower unit from Amazon
Hope this was helpful! If you like this, you can follow me on Instagram here!
P.S. Grab your copy of the Cook With Coach K Carnivore Made Easy Recipe Book Here!
P.S.S. Grab your copy of the Ultimate Meat & Macros guide Here!
