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!
“You’re just too big to be a cheerleader, hon.” -cheerleading coach, middle school
“Pretty girls are in the front, you fit better in the back.” -a mom, childhood birthday party pictures
“Well, you’re just not polished enough.” -recruiter, job fair in college
“I’m sorry I cheated, I like you, it’s just, she was prettier.” -someone not even worth mentioning here
Naturally I’d be lying if a part of me didn’t want to tell these people of past chapters of my life they can suck it.
I’ll take the high road & use it to help y’all if you’ve ever struggled when someone has devalued you.
People will teach you how to love well by hurting you. They will teach you how to love yourself by not loving you back. Life will teach you evolution & growth through pain & stagnation.
Pay attention to the wisdom the Universe is trying to teach you. Gold is found sifting thru gravel & diamonds are created under pressure.
Hell, crispy airfryer #meatbars were discovered by me being late to work & literally throwing the shizzle my nizzle in the airfryer basket. Now we can’t live without them!
In my youth, I shouldn’t have taken these statements as a reflection of my worth, simply moved on, & not allowed a single encounter to take up so much energy in my heart & taint decades of my being with shame.
This world is made up of a plethora of different people with different priorities with different life situations all 50 shades of f*cked up.
You’re not alone, the difference is how you react to what life throws at you.
People who have broken my spirit have actually led me to having more empathy, more self worth & appreciation for who I am, & the desire to reach out to all of you because I have felt what a lack of human acknowledgment & compassion can do to a person.
Know that your feelings have a real place, & this life can be so much more beautiful & grander if we let love & optimism fully into our hearts.
The first time I set a “fitness goal, “I didn’t even know fitness goals were a thing. I just wanted to lose as much weight as possible.
I started out doing videos at home in my room. I swapped two and three portions of food at dinner for a salad and then walked a mile on the treadmill instead of sitting and watching TV.
I started working out and setting more intentional exercise goals in the 7th grade. I was the heaviest I’d ever been. I was 160lbs and barely 5 foot tall.
Me at my heaviest
Kids were extremely cruel. They called me names. I will never forget the kids who were mean to me, their names, or the way they made me feel.
And I took that as a life lesson into my adulthood that I would be aware of how I made other people feel because the way other people made me feel made a huge impression on the trajectory of my life and perception of myself.
The imprint you make on other people’s lives is truly your legacy. It’s not the number in your bank account, what you look like, your size, achievements or how many titles you have before or after your name.
“To live in the hearts of those we love is to never die.”
Hazel Gaynor
I was 11 years old feeling trapped in an overweight, changing body I didn’t recognize or understand. All I wanted was to be accepted and loved.
As I spoke before my body image issues started at the age of 8 and I had already absorbed the message that being skinny was desirable, powerful even.
If I could just shrink myself down to the “right size”, I’d ace all my classes and win the hearts of all the boys and the popular girls would want to be friends with me.
Although more intentional exercise goals are a positive thing in the right dose, I noticed all I wanted to do was skip meals and exercise more.
My lunch used to be a handful of Ritz crackers and one small snack size cottage cheese container. Dessert, some sugar-free Jell-O.
In retrospect, at 40 years old, it’s something I can only guess was an attempt to exert control over my body, life, & other people in an attempt at “happiness.”
Throughout my school years, college and even when I married early at 22 years old, I struggled with my body image and self-confidence.
I skipped many social functions to exercise and avoid eating. With all my gut issues I didn’t know what to eat without causing some sort of flare up anyways. I resorted to diet pills and taking shots of cold medicine to make myself sleep so I wouldn’t eat.
I figured out when I binged, ice cream was the easiest to indulge because it was easy to throw up. I’d down 2-3 gallons of ice cream in one sitting.
I missed the beauty of exercise as a celebration of what my body could do & the simple love & joy it brought to my life.
I couldn’t see the ways I was hurting myself, pushing myself too hard, eating too little, and denying myself basic care, pleasures, and missing out on making memories with friends and family because of my addictions.
This pattern continued even into my early 30s, even after I shifted my focus away from being purely about aesthetics and losing weight towards performance goals like CrossFit, running, spartan races and lifting.
I knew I had the heart of an athlete and so much potential but why did I always feel like a total failure?
The answer arrived when I broke up with aesthetic or performance goal setting, at least in the way I’d been doing it.
I started focusing more on improving my health, especially my gut health which I struggled with my entire life.
I stopped trying to fit into a box and eat a certain diet because certain athletes ate that way or my favorite Instagram account ate that way.
I started looking at goals as destinations on the horizon, an invitation to do better because now I knew better.
Goals aren’t a finish line or a final destination. There’s simply an invitation.
I started choosing workouts because I loved doing them and they made me feel amazing whether it was running, bodybuilding, spartan races, or CrossFit.
I started eating food that made me feel amazing and I took the knowledge I had gained working as a nutritionist to make smarter adjustments and decisions with things like quality, quantity, macros and the types of foods I was eating.
We’ll talk about food & gut specifics later on in the book.
I’ve been meat based or ”carnivore” for almost 3 years. Outside of coffee & occasional social alcohol, my diet is 99% comprised of meat and eggs. I haven’t had a full blown Crohn’s flare since I started this way of eating.
And in the process of learning, experimenting, and authentically stepping into myself, my greatest fears since childhood, gaining weight and failure, fell away.
I got stronger, leaner, and healthier. I can confidently say at 40 years old I am the healthiest and happiest I’ve ever been.
This hasn’t been a linear journey, I’ll remind you it takes a long time.
Simply sit back and enjoy it. It’s taken over 10 years to build the physique you see today. It took me 4 years of intentional healing and doing things I didn’t want to do like eat more food and gain weight to gain my health back.
I tell everyone, especially my clients, any weight that you gain in the process of gaining back your HEALTH is weight you needed to gain.
And what I’ve learned throughout this process is that I can accept that sometimes I must get lost to find what I was looking for all along.
“Lost & found are from the same box. Remember this when you don’t know where you belong.”
**Warning** This may be sensitive, triggering information for some.**
It’s officia! This is the beginning of my journey as an author. You guys have been telling me for years to write a book about my life…so I’m keeping my promise. Manifesting this sh*t.
I decided to just. start. writing. Here are some bits & pieces from, Confessions of a Sick, Overweight, Broke B*tch.
Enjoy, I hope these nuggets can resonate in a way you need.
How bout that cat shirt tho? 🙂
I remember it well, it was a Saturday morning. I snuck an unopened package of Girl Scout Tagalong Cookies into my bedroom. I ate the entire box while everyone slept.
Who would’ve known the gates of addiction, self sabotage, sickness, obesity, & decades of debt & relationship debacles would follow.
My body image issues, food addiction, gut dis-ease, & disordered eating started at the age of 8 with the opening of a package of girl scout cookies.
I could put away more food than my father did at dinner.
I’ll never forget my mom (bless her heart she meant well) saying, “If you keep eating like that you’ll get as big as a barn.”
I grew up on a family farm in small town USA, Indiana, raising crops & beef cattle. We ate good y’all. ALL the meat, potatoes, home-cooked baked goods, fried spam & bologna. ALL the down home country sh*t.
I am the oldest of 3. I have 2 younger brothers, both “skinny” growing up, I was always the “fat” one. There was a reason I played catcher in softball & threw shot put in track. You wouldn’t think it lookin at my 5’1, 105lb frame today at 40 years old.
Current me 🙂
I remember crumpling the package of cookies under my bed, hiding it in shame. I curled up in pain, stomach so full & nauseous from all the sugar. At that time I willed myself not to throw up. I was swollen, sick, ashamed, & unaware of the drug addiction that had only just begun.
“What have I done? What would my parents say or anyone else if they ever found out?” I thought.
Huge transformations mentally & physically thru my 40 years!
Then the binging & purging began as I got older.
I discovered I could make myself throw up & “undo” what I had done. I could workout more. I could restrict more so I could enjoy my binges more & eat MORE.
F*cked up, right?!
The thing is the “monster” inside of you doesn’t see it that way.
It’s like you have two personalities like an angel and devil on your shoulders fighting for your attention.
Things I used to tell myself, “This must be what all the skinny & popular girls do at school, right?! Because I have to look like them to be loved by all the boys & be successful. I’m just not trying hard enough. Push harder. Oh, you gained 2lbs, great job, Katie, no food for you for 2 days.”
Sound familiar?
As painful as it is reliving these nightmares, I’m writing this for YOU.
I know I’m not alone and I want you to know that someone else gets it.
I know what it feels like to be so full you’re sick, but you can’t stop eating.
I know what it feels like to be lying on the floor with a sore throat, reflux, & puffy eyes telling yourself, “This is the last time” & also knowing you’re full of bullsh*t.
I know what it feels like to feel like you’re not even in your body when a binge is happening. The sugary taste of all the foods you’ve denied yourself & deemed “bad” are orgasmic, the high of knowing what you’re about to do is exhilarating & shameful at the same time. The feeling of letting food control you & sabotage every relationship & facet of your life.
I know what it feels like to feel hopeless. Suffering with gut issues and not knowing what to eat because everything makes you bloated, constipated, & miserable to the point you’re a shell of yourself.
I know what it feels like to live in an abusive relationship with yourself and others, seeking validation through outside sources like relationships, controlling your body, excessive drinking, and overspending to the point you’re over $40,000 in debt. You feel like you’re drowning in a cesspool of your own creation.
The scary thing was I thought I was fit & healthy in the left photo, but I remember what hell I was putting my body thru trying to chase a constant smaller version of myself. I still thought I was fat. Thank God for CrossFit, it made me realize what I was doing was wrong & I needed to eat MORE! Strong not Skinny 🙂
Binging became something I did regularly, pushing the boundaries of “full” further & further.
My memories of elementary & middle school are saturated with the fact that I was fatter than all of my friends.
I had a friend jokingly poke my waist & make a joke about “pinching an inch.” My classmates ridiculed me & called me heifer & lamb chop because I had frizzy curly hair, full cheeks, was a farm kid, & bigger than everyone else.
It became a recurring nightmare until my first bad break up in high school.
I was so emotionally distraught I just quit eating. I lost 15lbs in a matter of 3 weeks before school started.
I didn’t even have the energy to show my calves at the Indiana State Fair. I did, but I thought I was gonna pass out.
Rub some dirt in it right?! Suck it up. Farm kids were raised to be tough. We weren’t allowed to give excuses.
I remember my mom telling me she was gonna put me in the hospital if I didn’t eat.
Guess what happened when I went back to school 15lbs lighter?
All the kids magically loved me.
I was thinner, I was praised for my weight loss & finally got attention!
BOOM!
That moment right there was the pivotal moment I believed in order to be loved, successful, & worthy, I needed to be as thin as possible.
“Bare bones, b*tch, that’s our goal. Don’t f*ck this up.” That’s what I told myself.
At 40 I finally feel whole, happy, & peaceful with my being.
I’m grateful for a meat-based & “carnivore” way of eating. It broke my addiction & healed me in ways physically & mentally I never thought could be mended.
I’m not writing this for pity or attention, I’m writing this for YOU. The ones still stuck in this cycle looking for magic & quick fixes.
Fall in love with your journey & slow down, it’s a long one but well worth the work & effort & patience. YOU ARE WORTH IT! You are worthy just because you exist. And you are fabulous at whatever weight & size you are your healthiest.
Love the skin you’re in, it’s the only home you have forever!
Book to be continued 😉
Things that helped me break my binge eating
They may seem small, but these lil tips make a huge impact on your healing. No need for perfection here, but it does take making & KEEPING commitments to yourself.
I think I can speak for all of us who struggled or are currently struggling with 50 shades of a fuxked up relationship with food & exercise.
Like I spoke about earlier, I chased bare bones, wore restriction like a badge, & was abusing carbs like a drug (let alone with my Crohn’s, my body couldn’t digest & utilize carbs & fiber like a normal human being. I was in agony).
The disordered eating & carbs, they’re like a high for us, like a drink to an alcoholic, or a high like that first kiss from that boy you’ve loved for so long.
Some signs of a disordered relationship w/food & exercise:
Refusing to eat foods you love due to fear of weight gain.
Avoiding social situations, anxiety.
Compensating by “working food off,” “earning”, or using food as a “treat/reward.”
Obsessing about food, tracking, exercise.
Addiction to specific foods.
Not being able to moderate specific foods like carbs, sugar, hyperpalatable & caloric foods like bacon, cheese, high fat meats, etc.
Letting the weight on your scale or missing a work out ruin your day.
Obsessive body checking in the mirror.
Constantly seeking validation from things &/or others.
Falling into the restrict, binge, self hate cycle. Yo-yo dieting.
There’s so many more but the above were biggies for me.
Tips that helped me:
Find your triggers (food, stress, emotional situations, comparing, etc) write them down & journal or talk to yourself about why you react to them the way you do. You have to gain self-awareness.
Eat regularly & eat enough for your goals & activity. Binging comes from overly restricting. It’s your body’s survival mechanism. It affects you physiologically & psychologically.
Eat larger meals with plenty of protein & healthy fats. Carbs & highly palatable, calorically dense foods seem to be a big trigger for most people.
Determine if you are an abstainer or a moderator. Abstainer’s typically do better with food rules, also get the trigger foods out of your house.
Eat with friends & family. STAY BUSY to avoid emotional eating or boredom eating. Get out of the house, WALK, clean, call someone, read, watch a movie, color.
Eat mindfully, chew your food, slow down, portion food on a plate, avoid tracking & weighing yourself if those are triggers.
On the other hand, tracking & weighing can also help some of us that have lost our true hunger & satiety cues. Often we can’t physically tell when we’re full, so tracking will give us the data for us to make decisions about proper portion sizing.
Wear comfortable clothes & stop body checking in the mirror. Get new clothes that fit & are flattering. You wear your clothes, they don’t wear you! Stop keeping smaller items in hopes you’ll fit into them again. I find it just causes more disordered behavior & thinking.
Strive to be self aware rather than judgmental. You are simply on a fact-finding mission to uncover patterns of feelings & behavior so you can work to change them.
Journal! I cannot tell you how many epiphanies I have had while journaling about food. You don’t have to sit and write out a lengthy entry, brain dump. I’ll just make a list of what I’m feeling & thinking, not worrying about how it sounds or if I use proper sentences or grammar. It releases emotional weight. Use the prompt, “What is the feeling I am trying not to feel?”
Remove your food triggers & get on a meal plan that works for you. For me, this was the carnivore diet. I have an addiction to carbs. I also do not digest them well, causing physical harm. I cannot stress enough how important it is to eat enough food for proper body function & activity. You should be eating at your maintenance caloric levels the majority of the time. We shouldn’t be chronically dieting. It will really help cut down on overeating & binging & help you relearn portioning & true hunger/fullness cues.
Opt out of others’ ideas of health, beauty, & diet culture. Cut the toxicity out of your life & monitor what you consume. This means relationships, social media, your environment, what you read & watch – it’s not simply just food. I remind myself:
One, there are things that are easy for me that are difficult for other people.
Two, people generally share successes & highlights, but not the effort or failed attempts that lead up to them.
Three, I am making progress doing what works for me.
Start prioritizing sleep! We NEED sleep, 7-9 hrs/night. It not only affects you cognitively, but physically. When we don’t get enough sleep, it throws off our hunger & satiety hormones, leptin & ghrelin, making us hungrier & typically crave carbs, sugar, & high fat foods. Getting enough sleep is as important as diet & exercise in fat loss. People who get enough sleep not only physically are healthier but also cognitively make better choices.
If you do binge or overeat, focus on moving forward. One of the single biggest things (other than the carnivore diet) that helped me was not responding to a binge by restricting the next day. Go back to your normal meal schedule, otherwise, you’re stuck in the restrict & binge cycle AGAIN.
My Crispy Airfryer Meat Bars are LIFE! I have an Instant Vortex 6qt airfryer from Target, also on Amazon- Link in IG Bio under Amazon Favorites. I cook about 1-2 lbs of meat at a time, usually 85-90% ground beef & Perdue Ground Chicken, Airfry, 380, 12 minutes!
Seek therapy &/or help from a coach or practitioner. I have a lot of difficult conversations with my therapist. When it comes to conflict & relationships, I’m an avoider. I hate talking about difficult topics, I hate conflict, I feel angry & anxious when I do. But the way to get rid of a monster’s power is to shine the flashlight in the closet and see it for what it is. Talking about a negative thing gets rid of any power it has over you. A surprising thing about therapy is that every time I tell my therapist something I’ve been too embarrassed to tell anyone before, she tells me how normal it is & how it’s in a cause & effect relationship with other things in my life & absolutely can choose again. Amen, right?!
Keep a compliment journal, write affirmations on post-its & put them on your bathroom mirror, write out positive intentions in your scheduler everyday, list things you’re grateful for every morning. I even save a board of inspiration on Pinterest when I’m feeling low vibe. I always feel better after reading through!
Be compassionate with yourself when you’re not perfect. Recovery is not linear. Think about how you’re feeling & how to redirect instead of punishing yourself for feeling & thinking certain things. Its like punishing & rewarding yourself with food & exercise. Food is fuel, not a reward. Exercise is a celebration of what your body can do, not punishment. Another reason I loather the word & use of “cheat day.” You’re only cheating yourself.
If you’re hungry, eat, if you’re not, don’t. We do not need to over complicate things. There is also no one-size-fits-all to anything in life, especially food & fitness. You don’t have to choose a specific diet camp, fitness modality, fasting regimen, etc. Do what feels good & authentic to YOU!
“You know it’s actually rude for you not to eat their food.” or “Oh come on, one won’t hurt you.” 👉🏻Things I used to hear when I was going through my own food battles. Holidays & social functions were the worst.
On the outside we may look fine but on the inside we’re suffering.
I spent decades with food triggers, sensitivities, gut issues, constipation, bloating, G.I. bleeding, unexplained weight gain & disordered eating on top of it all.
I spent way too many years of life with social anxiety, especially challenging when dating or trying to be social.
I’m also a highly sensitive person when it comes to environments, emotions & other peoples’ energies. I like to eat alone.
Maybe you can relate too.
I don’t shame myself for all of these things that make me different anymore.
These are things I do & had to learn to do throughout my journey to be my healthiest. They often times are perceived as being rude for those who don’t understand special digestive needs.
The hard truth is, it’s hard to learn to love yourself for being different. And it sucks being called or thought of as rude. So let’s raise awareness on this!
Tag, save, & share freely via IG! Show this post or use the tips to help others out there who don’t understand or are struggling too💟🌈☀️🥩🥰🙏
When should I eat? Is there a “right” time? Does it matter? Optimization Tips? Tips for special digestive needs?
The way all the “sporty & exercisey people” talk about it, you’d think meal timing, which is also called nutrient timing, was a make it or break it variable when it comes to body goals.
Is it really important when it comes to health, fat loss, muscle building, or performance? Yes & no in the grand scheme of things in my opinion.
Ima lay this out as simple as possible y’all. This a question received on the reg from people of all diet camps! Meal timing or nutrient timing simply means eating specific food & thus nutrients (ex: protein, fat, carbs, etc) at specific times (ex: pre or post workout, OMAD vs 2 or 3 meals/d, etc).
**Reminder: All of this info along with basically everything I’ve learned along my weight loss, health, & carnivore journey is available in the 354 page Meat & Macros Guide HERE
You can always message me on IG or email at katieokelly2@gmail.com for more info & questions! Coaching FAQ’S HERE
It really comes down to the individual & their specific goal (or lack of). I’m not gonna get into all the complex science stuff & research around this topic, we’d be here forever, but I do want you to have a basic understanding on how specific meal timing can help you, when you really need to consider it, & when you don’t need to stress about it. I share my experiences & tips especially for those of you who have struggled with special digestive needs like autoimmune, IBS, IBD, & Crohn’s like myself.
As always, you do you, boo. This is a non-dogmatic safe space, these are generalities, & personal experience.
In general, by eating a healthy, well-considered meal 1-2 hours before exercise, & another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything fancy stuff.
In other words: if you’re a healthy person who exercises regularly, you probably don’t need special workout nutrition strategies. Most of us fall into this category.
SIDE NOTE…special timing considerations: You work out early af in the morning. You can do these fasted if you prefer & eat a well sized meal with plenty of protein after. If you’re hungry in the am, liquids (shakes) & easy to digest, low volume carbs (like cereal or rice cakes) if you eat carbs are more appropriate. I find people who follow a meat-based diet & workout early in the mornings prefer to fast & then eat their largest meal post workout.
Lets talk macros (your Carbs, Protein, & Fat)…
CARBOHYDRATES There are few things in the fitness world more controversial than carbs. Will they make you fat? Do you need them? Timing? The questions are endless. Quality fuel is critical, which we get from carbs & fats. They are our energy sources, not protein. You pick which one you prefer. Carbs in general are your body’s preferred fuel source when it comes to highly glycolytic (means it burns a sh*t ton of carbs) activities like HIIT, the “crossfits,” & Orange Theory-esque type workouts.
Optimal timing & portions are more important. You want every gram of carb you consume to be utilized as an immediate fuel source or to restore glycogen levels – you don’t want it to be stored as fat. I find them consumed around your workouts most optimal. Just remember the more active one is, the more carbs they can typically warrant consuming.
PROTEIN Protein is essential for tissue growth & repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary & depend on so many different things like dieting/health history, activity, training modality, goals, digestion, allergies, etc, a post-workout protein is almost always universally helpful to kickstart muscle repair, recovery, & growth.
Shakes are convenient around workouts for high digestibility & absorption, but not necessary if you time your meals accordingly to your needs & preferences. I prefer real, whole foods for my nutrition vs supplements. To cover your bases most people do well consuming meals around 30-50g of protein per meal to meet optimal amino acid needs. Timing will differ based upon diet preference, workout timing, workout modality, & specific goals.
FAT The body uses fat as a fuel source, & fat is the major storage form of energy in the body. Fat also has many other important functions in the body, & is needed in the diet for optimal health. Fats (cholesterol) are also the precursors to our hormones.
Fats in food come in several forms, including saturated, monounsaturated, & polyunsaturated. Quantity & quality are important. Fats do help to slow digestion, which maintains stable blood glucose & insulin levels. Fats also provide vitamins & minerals, aid in absorption & are important in everyone’s diet.
Some examples of foods that contain fats are butter, oils, nuts & seeds, meat, fish, & dairy products. Again, people will have different preferences as to whether they get their energy from carbs or fats. Most meat-based people prefer fats as fuel or they only consume a strategic amount of carbs around workouts only.
SPECIAL CONSIDERATION TIPS Athletes may have special needs, for example…
An endurance athlete: You train for high level competition. You log a lot of high intensity miles each week. For you, carbohydrate & calorie needs are likely higher unless you do not digest them well & prefer fat as fuel. You could add a protein + carbohydrate drink or shake during your long training.
A bodybuilder: You lift weights with muscle growth as your goal. Your protein & calorie needs are likely higher especially in a building phase.
Getting ready for a fitness competition: You likely accumulate more exercise hours. Goal is to drop to a low body fat %. For you, carb intake (if you eat carbs) will likely be lower & protein higher especially as calories drop to maintain as much lean muscle mass as possible. Keto athletes will manipulate protein & fat macros to their preferences & needs.
Tips for those with special digestive needs like allergies, autoimmune, IBS, IBD, & meat based: This is simply to help you optimize from my experience as an athlete & someone who lives with Crohn’s & special needs
If you’re going to eat carbs, keep them around your workouts for more optimal utilization aesthetically & metabolically. Largest meals I prefer post workout & earlier in the day. Digestion is better in the mornings.
I did best with minimal digestive issues with easy to digest, gluten free, low volume carbs like rice cakes, gf oats, white rice, rice chex cereal if I was going to eat carbs. I don’t need them much anymore since going meat-based. Ground meat & seafood is easier to digest vs steak, ribs, & chewy cuts of meat.
If you workout early af in the am & you’re not training for a performance sport, I find fasted workouts more optimal as far as aesthetics & digestion. Protein shakes are great if you’re hungry early, training long periods, or don’t have time to eat a meal within an hour or so after your workout. Stop fasting until like noon before you eat after an early workout. “Tone” aka MUSCLE takes FOOD. You gotta build the body first!
People reverse dieting do better with 3 meals/day vs 1-2, especially if meat-based. It’s harder on your digestive system to cram more calories in larger, less frequent meals.
You MUST set yourself up for a successful cut by eating at maintenance or surplus for an extended period of time (like 6 months to a year realistically) BEFORE dieting for optimal, quicker results.
A HEALTHY body loses body fat. You shouldn’t be dieting more than 1-2x/yr for no longer than 12-16wks. Most maintenance levels for active females are around 1800-2100+ calories/d. (I eat 2000/d & am 5’1, 105lbs for example)
When dieting, I find larger, less frequent meals more satiating utilizing intermittent fasting. Fat cycling leaner, lower fat days with higher fat days is extremely effective & easier to sustain on a diet. Try 4 lean days/wk & adjust as you go for your needs. Higher fat days you should be consuming around maintenance calories. Leaner individuals don’t need as many lean days or need to do the Protein Sparing Modified Fasting (PSMF)
Don’t eat a high fat, heavy meal too close to working out. Digestion takes a lot of energy & you will be tired & sluggish. Eat 2+ hrs prior.
Stay hydrated! 1/2 your body weight in oz, more if you sweat a lot & workout frequently. I use Ultima Replenisher electrolytes. If you’re low carb, you require more electrolytes. If you’re having muscle cramps & sh*tty recovery, up your electrolytes. All my product/supp info/discount codes in LINK IN IG BIO!
If you’re having trouble sleeping, peeing a lot, hungry all the time, & tired, check your macros. You may need to decrease protein & up your fat. This is why I suggest at least loosely tracking your food! I find 170-200g of protein on the top end for females. 140g protein is an avg for most active females lifting weights. Most people who are hungry all the time need more fat & calories.
Carnivore Maintenance Macros: start with a 1:1 ratio of protein:fat as a baseline then tweak as needed. Use the TDEEcalculator.net to find your calorie needs 1st. I can help you with these & is something we discuss in your tailored plan on consult calls.
If you’re losing hair, tired all the time, gut messed up, hormones wonky, craving carbs/salt, waking up at night starving, sh*tty sleep & recovery, plateaus in the gym or fat loss – you’re most likely NOT EATING ENOUGH, not sleeping enough, fasting too much, over caffeinating, & stressed to the titties…y’all just chillllll & STOP.
I categorize my meals into PRE WORKOUT, POST WORKOUT, & ANYTIME MEALS.
PRE WORKOUT I find I don’t need a pre workout meal or snack the majority of the time, especially if you’re working out: 1.) Super early in the morning like 5 or 6am or 2.) Afternoon or evening when you’re in the fed state (you’ve eaten)
Most of my fellow early birds & I prefer to workout fasted if we’re hitting up the 5 or 6am gym time. If you struggle working out fasted & don’t feel you have the energy to do this, this is when a small easily digestible snack or a protein shake are helpful. You can also choose to consume a snack or smaller meal prior to bedtime if you’re hungry. Carbs at bedtime will help decrease your cortisol level & help you sleep. So if they don’t cause issues for you mentally or physically, there’s no need to feel like you have to cut them out of your diet.
My more gut friendly, easy to digest options as far as carbs & pre workout or pre bedtime fuel (everyone will be different so go your own way, these are just suggestions not an exhaustive list): Gluten Free Rice Cakes Nuethix Formulations MediPure or Iso-perfect Protein Powder Gluten Free Rice Chex Honey White Rice Gluten Free Quick Oats (If you’re not grain, lectin or fiber sensitive) Sweet Potato (If you’re not lectin or fiber sensitive)
My carnivore & meat based folk, our meals are typically heavy & make our digestive systems work really hard to digest, which zaps our energy for digestion processes, so I don’t recommend eating a larger, heavier meat based &/or high fat based meal too close to workout time. I personally need at least 3-4 hrs after a heavier meal to feel like I even want to workout.
POST WORKOUT This is one I feel people stress way too much about. If you’re eating a sufficient sized meal sometime close to after you workout, you’re gonna be fine! Make sure you’re getting adequate protein for muscle building & recovery. This is also when I prefer to time my carbs if I choose to consume some or I feel I need carbs for optimal recovery.
Times I choose to consume my carbs (My choice is typically 2-5 plain rice cakes, just depends on hunger level & workout volume & intensity): In the evening after a harder, more intense, or higher volume workout like Crossfit or HIIT Post workout at anytime of the day my workout is a harder, more intense, or a higher volume workout like Crossfit or HIIT & I feel I need them. This is totally intuitive for me.
I find I personally don’t need or crave carbs the majority of the time, & if I’m hitting up my typical 5am or earlier morning workout I never eat carbs, I stick to meat & eggs.
ANYTIME MEALS, GENERAL MEAL TIMING, BLOOD SUGAR, & FASTING If you’re one that is not a gym or exercise goer &/or you stick to a low carb, keto, carnivore, or meat based way of eating (WOE), meal timing becomes less important, but I didn’t day not important.
Blood sugar regulation, optimal health, having a good relationship with food (mentally, physically, & emotionally), & eating to have stable energy should always be priorities.
Things I’ve used to check my blood glucose: Keto Mojo: checks both ketones & blood glucose. Has app, blue tooth, syncs with phone, got mine off Amazon. On Amazon favorites list, link in bio & highlights.
Nutrisense Continuous Glucose Monitor (CGM): my top pick. Painless application, has app, syncs with phone, no pricking your finger, continuous monitoring, access to their nutritionists. Link In IG bio, Discount Code: lilbitoffitCGM10
Helpful Times to Check Blood Sugar Fasted 1st thing when you wake before any food or drink: to gain data & a biomarker of metabolic & hormonal health. This is when I weigh myself too.
2 hours after eating combo meals: to see how they interact with one another & affect your digestion & blood glucose. Quality & quantity matter. Ex: combos like carbs + protein +fat, high protein + low fat, high fat + lower protein, carbs + protein, carbs +fat, etc.
After eating singular foods: to see what spikes your blood sugar more than the other. Ex: like testing after eating carbs, diet pop, chewing gum, using sweetener, eating dairy, after a larger high protein meal, after a bolus of fat, etc.
After periods of stress: to see how your body handles stress. Ex: after a hard workout, a poor nights sleep, after a stressful life experience, etc.
BLOOD SUGAR FAQ’s What can I use to track? I’ve used a keto mojo & my top pick is a NutriSense CGM. You can get a simple glucometer from your local drugstore too. Link in IG bio to CGM info, code: lilbitoffitCGM10
What range should my blood sugarbe for optimal body fat loss? I like MINE in that 70-90/dL range fasting. Normal fasting ranges will vary but for most are in the 70-100 range. Mine tends to run higher, around 85-100 while others may be lower around 65-80. Lifestyle, genetics, & environmental factors all matter & can affect ranges.
How long should I wait after meals to check my glucose? I recommend checking prior to your meal then 1-2 hours after eating for your “peak” levels.
What diet works best for food/sugar addiction? Low carb & meat-based hands down in my opinion.
What are normal blood sugar levels? They’re less than 100 mg/dL after not eating (fasting) for at least 8 hours. And they’re less than 140 mg/dL 2 hours after eating. During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90. Again, we’re all different.
Why does it matter if my blood sugar is high, like around 120-200ish sometimes? It is very important to keep your blood sugar level under control. It affects everything really, mood, fat loss, weight gain, hunger, satiety, energy, performance, sleep, etc. When your blood sugar level is high, it can cause damage in your veins & arteries. This damage could lead to complications later such as heart attacks, strokes, kidney disease, neuropathies, vision problems, etc.
What foods spike my sugar most? What food has carbohydrates? Carbs typically spike blood sugar the most, then protein, then fat. Fruits, starchy veggies, milk, dairy, yogurt, rice, cereals, bread, grains, basically think anything sweet all have carbs. High glycemic foods affect glucose the most, ex: bread, cereal, candy, baked goods, fruit, honey, rice, crackers, cookies, rice cakes, sugar, pancakes, waffles, potatoes, corn, most processed foods.
If it is sugar free, I can eat as much as I want, right? SF foods can be part of your diet in moderation. Abstainers typically do better abstaining from any carbs, sugar, or SF substitutes. Many cause gut issues like bloating, constipation, & pain due to added fibers, fillers, gums, sugar alcohols & artificial sweeteners. Some of these foods still have carbs (in the form of other sweeteners such as sorbitol, isomalt, & mannitol) & may affect your glucose levels.
Things that may be increasing your blood sugar you’re overlooking: Coffee: Increases adrenaline, cortisol (stress hormones) & blood sugar which can cause a release from our liver glycogen even when fasting. This was one thing I tested, luckily black coffee only affected my blood sugar like 2-5 points.
Fasting too long: Again, increases body stress which increases your cortisol level which will cause liver glycogen to be released & your blood sugar to rise. Are you waking up in the middle of the night? Is your fasting AM blood sugar high (>95)? Try eating more, shorten fasting windows
Dehydration: Less blood volume=higher concentrations of glucose in the blood. Shoot for 1/2 your body weight in Oz of water daily.
Over exercising, under eating, &/or eating trigger foods: All huge stressors on the body which increase cortisol & thus blood glucose. That gut brain connection is so impactful on our body function as a whole.
Carbs: No they’re not the devil. Typically it’s our relationships with them & our habits that are. Carbs do keep us calm by serotonin & cortisol. Our tolerances vary bioindividually. Typically in a healthy individual the more active the more carbs we require & tolerate. Carbs do spike your insulin higher than protein or fats. Carbs obviously spiked my blood sugar higher than any other food even experimenting consuming 2lbs of a high-protein meal. 3 rice cakes spiked my insulin to 160. The 2lbs of beef #meatbars spiked my insulin to 130.
Artificial sweeteners & sweet beverages: If it tastes sweet typically it will cause a reaction in your body & spike your blood sugar to some degree. I’m all about moderation but don’t have the majority of your diet full of diet foods & Splenda just to save a few calories & carbs. They lack in micronutrients which your body needs to function properly. In my experience with the CGM, they did elevate my blood glucose slightly but not very much, maybe 5 to 10 points max.
Alcohol: I’m just leaving this one there, y’all this is common sense. The higher the calorie, the higher the sugar, the higher the carbs the more it is going to spike your blood glucose. The “worst” options are beer, wine, sugary cocktails like White Russians, margaritas, Mojito‘s, Long Island iced teas, etc. I know it’s heartbreaking right ?! Vodka actually dropped my blood glucose when mixed in Diet Coke. Weird but it happens every time & I notice I get cold when this happens. This was not consuming any food with my drink.
Sleep: Not only does this disrupt your satiety & hunger hormones like a leptin & Ghrelin which can cause you to crave carbs & feel like a bottomless pit, it also spikes your blood sugar, & your performance, fitness goals & recovery suffer. I found lack of sleep, & high intensity workouts especially fasting were the biggest culprits that spiked my blood sugar & made me feel like trash.
Tips that helped me with more stable blood sugar & energy: – Stick to meat & eggs & routine meal times. No snacking. – If you’re gonna eat carbs &/or a large meal, eat them post workout. – Pairing carbs with a fat &/or protein source will blunt the blood sugar & insulin spike. – Reduce stressors like over exercising, chronic under eating & dieting, eating too many carbs &/or trigger foods, over caffeinating, not getting sleep, life stress, take more rest days. – Have coffee or your caffeinated beverage AFTER you’ve eaten if you’re caffeine sensitive. The food will buffer it’s effects.
Personal preference always comes into play with meal timing in general. You can choose any number of meals you want. I find most people IN GENERAL considering all diet camps find it easiest to stick to 3 meals per day, minimal or no snacking.
My meat based people & low carbers, most of us choose anywhere from 1-3 meals per day, average being 2 meals per day & around 2lbs of meat for most. Some more sedentary people or people who prefer large meals may like one meal a day (OMAD). Pick what suits your preferences & needs. **A reminder it should align with optimal health, your goals, your schedule, & be easy for you to stick to.
Meal timing tips from my experience to help you decide what is “right” for you: – I find digestion is better & it’s easier to maintain a “leaner” physique keeping your largest meal post workout & larger meals earlier in the day – If you’re gonna eat carbs or feel like you have to have a “cheat” meal or “treat” (which I LOATHE saying btw because food should not be something earned or burned) I find digestion & nutrient utilization more efficient post workout
– If you’re reverse dieting, eating for performance, or muscle building, it’s easier to eat 3 meals per day vs trying to cram all your calories in 1 or 2 meals per day
-OMAD & fasting on occasion are totally fine & beneficial, just make sure you’re using them out of a place of love, using them with respect & not abusing them in excess.
-Fasting & OMAD work great on days you’re not as active, not as hungry, in a fat loss phase, in a “reset” whatever that means to you, or working on improving your gut healing & digestion.
-I feel everyone should be fasting at least 12 hrs overnight. No need to feel like you need to do extended fasting. If you’re fasting 12-16 hrs overnight, that’s FINE. You don’t need to fast at all if you don’t want to.
Typical Fasting Protocols
16/8, 14/10, 12/12 Protocols – Ex: Fast 16hrs/8hr eating window OMAD – One meal a day, fast the rest PSMF – Protein Sparing Modified Fasts: highly restrictive diet that involves severely limiting the intake of calories, carbs, & fat & consuming only lean (zero-low fat) protein 5:2 – Eat normal 5 days, restrict calories to 500-600 for 2 days Eat Stop Eat – Eat normal for 5 days then fast for 24hrs for 2 days 4:3 or Alternate Day Fasting – Fast every other day, eat normal on non-fasting days Skip Meals Spontaneously – skip meals when you’re not hungry
People who shouldn’t really be fasting:
Pregnant Women Women who are nursing People who are reverse dieting People training for performance People who have abused or overly fasted People who have chronically under eaten for an extended period of time (aka you’ve made chasing a smaller body your hobby) People who are trying to gain muscle Women a week before their cycle People healing &/or struggling with adrenal insufficiency & fatigue People with eating disorders &/or disordered eating habits, poor relationships with food, exercise, &/or body image where restriction is a huge trigger
In conclusion, no matter what diet you follow, you should know that nutrition has a significant impact in every facet of your life, it is literally what you are made of. It can especially have a significant impact on your results in the gym. What you eat before, during, & after your workouts may be the difference between achieving your goals & falling short. Remember, there is no one-size-fits-all approach when it comes to the “right” way to eat, workout, or live. You choose what works best for you. 🙂
I hope you found this information helpful! Don’t hesitate to reach out via Instagram or email ( katieokelly2@gmail.com )
Had a vegan DM this mornin that said my health would deteriorate & I wouldn’t be able to poop right if I didn’t eat plants & carbs.
🤔 Hmmmmm
So I snapped a picture.
My response, “I think the f*ck not, Karen.”
After 2 years of being meat based, here are some things I know for sure, see below & swipe left👈🏻
I don’t digest plants, fruits, veggies, gluten, nuts, seeds, nut butters, veggie oils, fiber, high fodmap foods, most carbs other than white rice & gluten free rice based products, lectins, oxalates, & excess sugar well
Carbs more likely make me want to binge
85% ground beef is my favorite
I thrive best on 2lbs of beef/day
No, I never get sick of it
Yes, I Crossfit & eat basically meat & eggs
No, I never feel deprived or starving
Yes, the airfryer is life. I have 2, named Albert (Al) & Abe
No, I don’t have trouble pooping, actually it’s better than ever
No, I never have abdominal pain, bloating, G.I. bleeding, or gas anymore
Yes, I still eat occasional white rice & rice cakes when I need them. I’m a liberal carnivore. No haters allowed.
No, I don’t binge anymore, my appetite has corrected
Yes, my sleep & energy are great
Yes, it took a long time (~1year) to find my groove, lose body fat, & adapt. Have patience.
Yes, I tracked macros & my food to figure shit out, & you should too if things aren’t working.
I think that rounds out the questions I got this morning, too.
Oh, & to the vegan that messaged me this mornin, if you wanna challenge this farmer‘s daughter to a bale throwing contest, I accept.🦾🙋♀️🥩🐮
Q: I only have 2-3 days to work out a week? Any tips on workouts I can do? And what changes helped you lose the most weight? ➡️Swipe, save, tag & share! Here’s a very basic but solid full body program example if you’re planning on resistance training & working out 2-3 d/wk. You don’t need to make training overly complicated nor do you have to excessively do cardio & HIIT. Stick to walking & basic movements focusing on getting stronger with each of them. Most of us want to save time & get in & out of the gym as quick as possible without sacrificing workout efficacy. I put 2 exercises back to back to make 3 simple super sets. Aim to do each super set for 4 sets of 8-12 reps – slowly with good form. Form always 1st before adding more weight to prevent injury. Take 1-2 minute rest between sets in order to ensure adequate recovery. I know this is the hardest part for some of you, including myself. It’s hard to beat the crossfitter out of you when you’re focusing on bodybuilding. 😂 🏋🏼♀️ Gradually increase weights each week. If you’re consistent, you can switch up your workout after 4-6 weeks. No one says you have to switch up your workout if this is working for you either. Go your own way as with everything in Food, Fitness, & Life.
If you’re looking for a step by step plan to lose weight, actually keep it off, & improve gut issues &/or emotional issues with food, apply for a consultation in the link in my IG bio. Can’t afford coaching? I created a 354 page guide that will teach you anything you need to know about meat, macros, & getting the body you deserve❤️ Also in the link in my bio👩🏼💻📲 link here
@mikhailapeterson made a post today about how much time & suffering would’ve been saved if doctors would’ve just told us they didn’t know what was wrong & we were gonna have to figure it out for ourselves.
I wasn’t diagnosed with Crohn’s until 2018. I was 35 years old. I had lived 35 years with doctors telling me to eat more fruits, vegetables, & fiber when those were the exact things basically killing me.
Eating nothing but meat was frowned upon & frankly considered f*cked up & a shade of disordered eating, which is not. It saved me.
If you told me 2 yrs ago I could eat this many calories (2,000/d) & be happy, & maintain this level of leanness & health, I would’ve told you you were full of sh*t.
I understand what y’all are goin thru trying to figure out what food & fitness will give you the feeling & body you’re seeking. I know what it feels like to not know what to eat. I included my symptoms & a list of trigger foods along with all the many shapes & sizes of my 55lb weight loss journey in this post to help you.
I also understand what it feels like to not have the money to invest in someone to help you, which is why I created a 354 page Meat & Macros guide which you can find in the link in my IG bio at a reduced price because I want to help as many people out there as possible.
I simply want to remind you to listen to your gut, to your intuition & don’t be afraid to go against the grain, literally & figuratively if it feels right to you.
I love you guys & wish you the happiest of Fridays! ❤️
THE question everyone asks when they go to start a diet… “How long is it gonna take?”
I know you hate hearing “it depends” but there’s really no other answer for it.
Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.
In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week.
Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting.
Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.
Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink.
Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.
My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯
Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.
Feel free to save, tag, and share this post with your friends.
I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours.
Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly.
Been throwin in some 2 a days the last couple weeks on days I have evenings free to experiment. Been craving carbs after my workouts in the evenings, so I honor my body & listen to her. My carbs of choice are rice cakes, easily tracked, portable, & don’t typically cause gut issues in moderation with my Crohn’s disease & autoimmune needs. Quantity varies, I am able to moderate these now. So far so good.
They help me with recovery, lower my cortisol, & help me sleep. Transparently sharing my experiences – go your own way. I stick to meat & eggs for everything else, rice cakes only post workout after an evening WOD with the 5:30 crew. I don’t crave them when I don’t need them. Rest days & days I stick to my morning workouts I don’t want them. Proud of my body & mind for supporting me in intuitive, nurturing ways compared to my self sabotaging self years ago.
Went back to CrossFit & Beats class more regularly. I realized how much more enjoyable & effective my workouts are with community. Being more social was a 2022 intention of mine, Its fed my soul & stoked my hunger in more ways than one & got me thinkin…
I remember being hungry all the time even after a huge meal, I still wanted dessert. I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. As I aged & became more self aware, a sense of amazement & awakening crept over me…
Did this mean that the bottomless hunger I felt wasn’t physical hunger after all? Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?
I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for enjoyment & satisfaction, & not just in my belly, but in my whole life.
Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my first diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being alive. I decided that always feeling hungry & vaguely dissatisfied was part of growing up.
I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for connection, enjoyment, & love.
From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger. To be continued in another post at some time, let this be a conversation starter with yourself.
