Breaking cycles, color therapy, current obsessions, & life realizations

I was always drawn to mood rings…

Today’s Message & Ponderings: Breaking cycles, color therapy, attracting health/abundance/love by the way you dress (present yourself), current obsessions, what I’m most proud of & life realizations

🗣️On breaking a cycles👉channeled message… 

Themes for October: clearing out the cobwebs & RE LAUNCH!

A “LFG”. A wake up to what has been dormant inside of you. A reboot, a transformation, an innovation. A time to go for what is right in front of you. It’s not out of reach anymore, It’s here. This eclipse portal is going to provide you with so much insight, wisdom & understanding (even if you feel like you don’t have the whole direction. Join the club. I feel you.)

  • What areas have you not been developing or harnessing at full potential? 
  • What weakness do you need to work on?

Take fitness for example. Are you not working out intentionally at the gym? Are you there but not fully committed & doing what you need to be doing with your workouts?

Are you wanting to make changes in your diet, but not fully committed to that? Are you “shoulding” all over yourself? 

Don’t be angry if you’re not getting the results you want because you’re not putting in the work or resting when you should be resting.

Are you struggling in your relationships but not taking the time to efficiently communicate with your partner or friends or family? 

It’s ok. It takes time to develop & bloom. The valleys allow you to feel where you don’t wanna be to give you the energy to ascend up the mountain to a better destination, your “peak.” 🏔️🌋🌄

There are no finish lines only the journey & the experiences along the way. 

The eclipses in October will give you the energy to uncover what needs to change.

Love yourself along the way. Self observation/critiquing doesn’t have to be mean or hard or harsh. It just is.

In the current world today we’re so disconnected from our bodies & our minds. We let distractions of the outer world muddy the waters. 

Spend time in nature, spend time alone, spend time in quiet, disconnect from social media. Unfollow accounts. Read a book. Connect with strangers, actually talk to people & get your nose out of your phone.

Something my mom told me a long time ago, stop, living your life through your phone. And that changed everything for me.

You’re back, but you’re different.

You’re always a different version of yourself. So it’s OK if you repeat cycles, just observe the energy around the cycles & why they’re happening.

Maybe you’re meant to go through those cycles again as a different version of yourself. It’s time to step out of your chrysalis.

This is the time around the holidays that people start putting themselves & health (as well as finances) second.

They start feeding the fiend instead of the friend, especially when it comes to overindulgence with the food & spending.

Thinking of food with this perspective helped me heal my bulimia & binge eating, addiction to exercise, & orthorexia.

You want to feed the friend not feed the fiend. Your body is a machine. It loves you. It keeps you alive. Food is your friend that loves you & keeps you alive. Keep the nourishing things close to you & get rid of the rest.

Feeding the friend = self loving exercise, nourishing food, portion control & mindful eating, fueling your body & eating for FUEL, positive self talk & inner chatter, surrounding yourself with a positive growth invoking environment, sleep, self care, nature, deeper community connections, personal development, avoiding trigger foods/people/places/habits, saying NO when you don’t want/need something without feeling you have to explain, resting.

👆Get the idea? 🫶🥰

🌈COLOR THERAPY

color therapy podcast walaa

Follow @walaa.colorways & her work

Color therapy is a huge tool in my life to increase my frequency, give me energy, more happiness, attract more abundance, more love, better health, and enable myself to be the person that I want to be. I don’t consider myself materialistic, but an aficionado of creative expression. My wardrobe is a HUGE part of who I am, how I feel, & express myself. I dress accordingly. It is true what they say, how you present yourself not only dictates the way you present yourself, how you feel about yourself, AND the way that others treat you as well. 

Personal ponderings

Fuchsia, Gold, & magenta are my favorite colors the majority of the time. (Fyi: Fuchsia is usually a more pinkish-purplish color, whereas magenta is more reddish. Nerd alert 🤓🚨🙋‍♀️)

I find I am typically drawn to bold, bright colors & neutrals.

I don’t typically like dark colors or black. I used to wear a lot of black when I was younger. I’m aware now this was because I wanted to hide, I didn’t feel good about myself, & I thought I looked skinnier in black, which came from a scarcity self loathing mindset.

I am currently drawn to:

  • Anything sparkly ( 😂 ALWAYS)✨💖🪩
  • pinks 💓 & purples 💜
  • orange 🧡
  • golds 💛(Boiler up) 🚂
  • Colts blue 💙😉🐴🏈

+ Decadent neutrals like:

  • camel 🐫 
  • white 🤍
  • cream🍦
  • rich browns🤎

Patterns/Styles/Themes:

  • Western/rustic/ranchy (again, always 😆 🌵🏜️🐮🤠👢Yellowstone af)
  • Regal (think queen, victorian era)
  • Lacey, pearly (think feminine, denim & diamonds)

I find I get the most compliments when I dress in: Sparkles, Blue, Red, & Pinks

Our aura colors change based upon how we feel. I’ve always been in tune to this about myself. Even with other people, I can feel their vibrations & energy. I wear m headphones a lot when I go to the store & when I’m at the gym because I’m so sensitive & it helps me simply focus on myself more.

It’s “weird” but I can sense what’s going on in someone’s life, their emotional state, even see & hear their thoughts sometimes. I thought I was making the shit up when I was younger but now I realize this is one of my biggest gifts (and also a bit of a curse.) 

I have to wear my headphones OFTEN & make sure I stay consciously present in my own body & mind & spend a LOT of time alone (which people interpret as me being antisocial, stuck up, etc. which isn’t the case at all.) I do it so that I can love others & serve others at my fullest. I have to serve myself first because of this. 

I have to ground often (time in nature & solitude) I have practices in place to energetically & physically cleanse what is not mine everyday. (Infrared sauna therapy, red light therapy, colonic enemas, nature, workouts, meditations)

🧿🧠Personal observations at this snap shot in storybook time

Proud of myself for being unattached to things, people & places. (For you👉Research stoicism. That’s your homework if you’re not familiar 😉) Unattachment has taken a long time to develop & embrace. I finally released fear + labels & truly embodied & embraced my authentic story + everything that makes me (not what I think I need to be for other people).

Truly enjoy conversation & deeper connections with people. Anyone from coworkers to strangers, to patients, to my family & friends. Quality over quantity. These give me energy with the right people.

Such Gratitude for the special friends in my life. They mean much to me. The ones that don’t make me feel guilty for not keeping in constant contact, but always making me feel loved & supported no matter how much or little we talk or physically see each other.

Super proud of myself for loving my body & health, food & workouts & everything that I am enough to not feel the need to chase body goals or change myself anymore. No more self judgment from a criticism standpoint, but an appreciation & observation standpoint.

Super proud of myself for being able to stay present and savor the things I truly enjoy and consider decadent. Especially with carbs, spending, & alcohol. They no longer control me. I no longer use them as numbing mechanisms but something I use for enjoyment. I no longer drink to get drunk, but to savor what I desire in the moment in self loving moderation. Same with safe carbs & spending (I now say investing &/or gifting the Universe).

I no longer feel guilty for spending money like I used to. I tell myself now when I spend I’m gifting the Universe & the people I invest in.

If I know I made an ego or impulse buy, I return it & say thank you for however it served me. Amazon is my best friend, easy returns! If I buy something, I also make myself release/give away something. I don’t like clutter, I like a clear, organized fresh space.

I purge my space weekly. Anything that feels heavy or hordes old energy I now am unattached to & get rid of.

As far as career & fulfillment, I realized it doesn’t matter what job I’m doing or task I’m doing, I simply like doing things, learning, being productive, connecting with people, taking care of people & as long as I’m satisfied in what I’m doing, everything will be amazing. I love being physical & mobile & moving energy. 

 I don’t have to have a particular job to be worthy or successful or important, I just have to do what lights me up, be kind, & mostly importantly, leave myself & other peoples’ lives better than before they met me. 

I realize no matter what I do & put out into this world. My purpose is to make people feel something.🥰

I realize I have the absolute perfect professions for me as a radiologist technologist (which I used to doubt in the past). I literally see people’s’ inner beauty & this matches up perfectly with my medium gifts + being a nutritionist. I finally feel I am on my divine path without the need to question everything.

Current Obsessions:

  • Fanny packs
  • Soft, Comfy, loose clothes, Joggers
  • Gold jewelry
  • Cute/girly/sparkly hair ties, bows
  • Chill vibes, positive affirmation music
  • Music: Warren Zeiders, Zack Bryan, Bailey, Zimmerman, Morgan Wallen, Post Malone
  • 90s music, 90s/2000s shows
  • Travel healthcare (love working with Aureus Medical & adore my recruiter Lesa Modde. I’m currently finishing up my assignment in Quincy, Illinois at Blessing Hospital & embarking on a new 20 week assignment in Omaha Nebraska with Williams Family Medicine on November 6th. I have been with Aureus since 2015)
  • Being at home in Indiana with my family on the farm
  • Ribs, higher fat, lower volume carnivore diet
  • Omad & fasting for better energy management, and digestion
  • My mom’s home Cookin
  • Aura of a Women perfume (random find at TJ Maxx. I was actually blessed with another bottle yesterday in Quincy. I happened to look up and saw a bottle on the shelf. You can’t find it anywhere! Thank you Universe!)

OK I need to stop mind vomiting now. 🤭🤣🫣

Thank you to all who read the randomness of the daily K🫶 

I hope these messages, ponderings, & pages  of my storybook help you discover the depths of yourself & bloom into the most brightest, boldest, beautiful YOU! 💐 

Oxoxo Coach K

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit

Blog: Lilbitoffit.com

All links:  https://linktr.ee/lil_bit_of_fit

You can simply book a call via email: katieokelly2@gmail.com

Cord cutting, new beginnings, vibrational living, food, fitness, & flying your “freak” flag…

One the best things my therapist told me, 

“If you’re angry or regretful you’re living in the past, if you’re worrying you’re living in the future, if you’re content you’ll know you’re living in the present. And that’s when life all starts to make sense.”

And THAT my friends is what I hold onto…Every. Single. Day, now. 

Walked in the moonlight this morning. 🌙 There’s something about early mornings that charge the soul & allow you to discover & reveal yourself. 

I find I wake up now by 3 AM every morning no matter what day it is. I stopped, forcing myself to go back to sleep. 🙄

🚗🤭👉side note, I have made a bed in the back of my red Ford Ecosport. Her name is Ruby btw. She’s my bestie & I’m so grateful to have her as my sidekick during this season of life. She’s keeps me safe & gives me freedom.  Bed kinda like this one 🙂 👇

I have made naps my new favorite thing during the day at lunch. I have also stopped forcing myself to stay up when I’m tired. My nap whenever it feels right. I sleep so peaceful in my car. Good thing I’m fun sized. 😂 (5’1 & 105 on a good day 😆 I can still hear my dad telling me I need to put some more lead in my ass Haha) Random thought & confession 🤷‍♀️ 

Where are all my nappers at?! 👋

I open up my fridge. 🥩🍖

We eating good up in this bish. Beef chuck roast & pork country ribs today from Sam’s Club. I’ll cut these up and air fry them. (Surprise surprise 😂) 

Some thoughts about my current food & body. I really love my softer, yet still “athletic” physique. The former more “serious CrossFit athlete” Katie glimmers thru. 

(you can scroll through my Instagram to see previous versions of myself. My personal healing & weight loss story is in the link in my Instagram bio) link: https://lilbitoffit.com/my-first-1-year-on-the-carnivore-diet-my-story-journey-transitioning-to-a-meat-based-carnivore-diet/

It’s much easier to maintain muscle & shape once you’ve done the due diligence to build it. That means you have to eat & train with intention Y’all. Not stepping on that soapbox, but somebody needed to hear it. In fact, probably a lot of you who are under eating. 

I no longer judge or compare her to the former athlete, or any other former version of myself. I am really proud of every single version I have been. I want my energy to be good now, my digestion to be effortless, & to feel robust & healthy. I call it vibrational, living & eating. 

That’s all I care about now. I don’t care about setting body goals anymore, but I am truly grateful for everything I’ve learned throughout all of my seasons…as someone struggling with bulimia, being underweight, being overweight, being a former competitive CrossFit athlete, runner, & everything in between.

Here lately I crave variety in my diet. Higher fat, carnivore than what I was used to. Less ground meat, more steaks, ribs & pork. I’ve been able to consume pork now without any issues in moderation. It’s amazing how the body transforms.

The air fryer is still BAE. His name is Abe by the way. He travels with me. I cook just about everything in him. He’s an instant Vortex 6 quart.

I laugh cuz I feel I’m at a “weird inbetweener” age at 41. I’m an old soul but have such a young spirit.

Stuck between young enough to do it often, old enough to do it right & old enough to know better, young enough not to care.

💁🏼‍♀️MOOD.

Anyone else?😆 

Many times I’ve had to remind myself & ask what I’m living for & who I’m living for, & if none of those answers are ME, well then, I’m living the wrong life.

I’m weird as hell according to society standards. I own it with acceptance, love, & PRIDE, now.

I name all my plants, animals, favorite appliances, & things I use because I feel everything in life is alive, has energy, & deserves to be respected & loved. 

Denim & Diamonds… image below taken of me by the talented Dave McKenna of Brownsburg, Indiana.

I love all things sparkly, lacey, & pearly. Recently bought these super EXTRA little girls pants size 14 from target yesterday. Totally don’t need them but they fucking make me feel so happy when I put them on. I literally sit in my living room with these pants on & feel like Jasmine in Aladdin. Another semi embarrassing confession, but again, idgaf.💖 

I see & treat the janitor the same as I see a physician or someone highly affluent & “successful.” I see souls & energy first, not race, color, sex, sexual preference, or status.

Q from a follower: How do you make decisions & know what’s right for you?

A: you’ll have to feel your way but as far as for me, I’m a human design, manifesting generator profile 2/4 (google or YouTube it if you don’t know yours) I’m driven by my gut feelings/intuition. Warm/light/happy feelings=a YES, heavy/icky/forced/or cold feelings=a NO.

Feel into your feelings & body. There are your answers. I find now as far as food I’m less of a volume eater & more of a nourishment + energy management + experience eater. I no longer have bulimia or binge eat.

Some days I crave different foods or colors or textures. Some days i crave savory food, different textures, crispy food, creamy food, nourishing food, savory foods, cold food, hot food, denser foods, lighter food, sweet food, etc. Some days I want more carbs, most days I don’t & simply want meat. 

Daily energetics. Some days I feel certain colors. Like brights or neons Or neutrals or specific colors and I dress & accessorize in those colors because they make me feel amazing, vibrant & share the emotions I’m feeling. 

They make me more abundant, help attract more love, higher vibe people and places, feel happier, lighter, more joyful . Eating the foods I’m desiring also does this just like colors. A reason I don’t force things anymore like diets or workouts or jobs or wardrobes or people or my style. 

(A reason I hate uniforms & HARD RULES for anything because this is society trying to control us & our creative, vibrational expression.)

If I can offer you anything today with this diary entry, one of the hardest lessons I’ve learned is that it’s MY JOB to create a joyful reality.

RECAP of last nights big life announcement if you missed it…

“Old keys don’t open new doors. BIG Life update!!!⁣

⁣Monthly vibe check for October: clearing out the cobwebs⁣

⁣I slowly started paying attention to the glimmers. ✨ The things that lit me up & made me feel sparkly & light & happy & joyful.⁣

⁣Taking note of the areas that felt stagnant & heavy.⁣

⁣I think it’s important to address how & why cobwebs & dust accumulate. It’s because we are avoiding or not seeing a process/place/people/etc we need to clear out. ⁣

⁣Today (9/29/23) is also a full moon, which is a period of clearing & releasing.⁣

⁣Allow the change of seasons to clear out the gunk/corners/hard to reach areas. Open your windows, seasonally clean. Literally & figuratively.⁣

⁣I had to do this, too.⁣

⁣My BIG announcement as my time here in Quincy comes to an end…⁣

⁣I struggled with the comfort in extending my contract, or staying in Fishers, IN, or choosing the excitement/fear of another unknown adventure. (These still make me scared sh*tless.)⁣

⁣As you learn to lean in & trust, the Universe always shows you your path. Doesn’t mean it ain’t frustrating…trust me…I’ve been heavy & grumbly. ⁣

⁣🥳But today, I officially accepted my next chapter & adventure, I’ll be moving to Omaha, Nebraska very soon for my next assignment with @aureusmedical at a family medicine practice starting November 6th. I’ll be there for 20 weeks into March!⁣

⁣Cannot be more PUMPED & grateful.⁣

⁣LFG🫶 Watch out Cornhuskers, this Boilermaker is comin in HOT!⁣

💛🖤🤍🚂 🤍🖤💛⁣”


Affirmation for you if it hits you in the feels at this moment in life. I know it does for me.

Cord Cutting for New Beginnings 

“I release any & all negative past, present, & future energetic cords that are attached to me. I release any and all cords that no longer serve me. I call my energy back to me. I go forth new, recharged, healthy, happy, abundant, & full of love.”

Let everyday be YOURS, OWN IT, & NEVER APOLOGIZE for who you are.

Oxox

Coach K 

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

Thrifting, lifting, Country Style Ribs + how to build your strength workout program

Who do you think you are?” she asked me (my supervisor).

In a performance review when I was 27 I was told that I had a “strong silence” & was “different” which others took as me being arrogant & cold & that I “needed to be more understanding of other people‘s weaknesses.”

💁🏼‍♀️In Beth Dutton fashion, let me interpret this: “Your resting bitch face, your sparkle, & the fact you can do other people’s jobs better make them uncomfortable.” 🤷‍♀️😆

It was eye-opening & ego shattering at the same time. I had no idea that was how I was being perceived. It did encourage me to sit down & observe past behaviors & presentation & how I was “different.”

At that time I was going thru a divorce, in radiology school full-time & working part time on top of it. As I put it, stressed to the titties.🫣

I was like come on sister, my life feels like getting stuck halfway putting on a sports bra when you’re sweaty & ya need Jesus to come down & cut you out of it 😂 

When you’re “different” & a “high performer” in life, you might notice that some other people, well — aren’t.

If you want a great life, tattoo these words on your brain: LIFE IS NOT HARD ON YOU; YOU MAKE LIFE HARD FOR YOURSELF.

Life can be hard & people won’t understand you sometimes, yes, but the majority of the “hard” sh*t in life people think is really “hard” in my opinion is really the EASY SH*T. 

Just be you & stop over complicating things. People don’t need to understand you you just have to love yourself.

Took myself thrift shopping & a rainy date to the gym yesterday. Had a beautiful day of treasure hunting!

The thing I’ve learned over the years is that many live life haphazardly complacent in a mediocre, lost state…

I hope this can meet you with inspiration today ❤️

Oxox Coach K

HOW TO SHOP AT THRIFT STORES: 7 TIPS FOR FINDING THE HIDDEN GEMS

1. Go in with the right mindset—it’s about finding a treasure.

2. Look through everything, ALL sections. Try them on, they look different on 🙂 If it looks even remotely interesting, throw it in the cart. Have fun!

4. Go often & when the store opens to get the best buys.

5. Feel good supporting the community! My FAVorite part is giving back! My thrift store order of ops: Mom & pop stores → Church stores —> Salvation Army —> Goodwill.

6.Wear outfits that are easy to layer over so you don’t need a fitting room.

7. Buy it if you LOVE it!

HOW TO BUILD A STRENGTH TRAINING ROUTINE

COUNTRY STYLE AIR FRYER RIBS RECIPE

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist — doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

Life On The Real Reel Updates & Energy Check At 41

life update blog

Had a mentor tell me one time,

“When you are “getting your shit together” & finding clarity it oftentimes gets lonely. There’s growth in being alone & there’s a big difference in being lonely vs alone. You don’t have to be the person with a lot to say & you don’t owe anyone any explanations. The most powerful person is the best listener, especially with yourself.”

I’ll never forget that.

I’m writing this update & sharing my thoughts just as much for me as it is for you. Enjoy the storytelling! I appreciate all of you who take time to read & allow me to add value to your lives whether it be here on the blog, Instagram, or “real life.”

I’m at a point in my life where I’m so trusting in my abilities, self awareness, adaptability, & faith that the Universe always takes care of me, it’s unfathomable. I always end up where I’m meant to be. Especially when I feel anxious, stagnant, & just fuckin weird sometimes.

I finally surrendered & quit trying to make sense or rigidly control everything.

I live by the MO: “I don’t do rules, I do what feels right.

Maybe you’re here in a similar energetic space, too.

life update
Warm summer days, the road & the radio = life’s simple pleasures

When you first meet me, I’m pretty quiet. (Unless I’m jacked up on caffeine😂)

I’m an observer, an “experience collector” I like to say.

I might not have a ton to say. I may not have a ton of questions to ask, but that’s because I do a lot of listening.

Not in a judgmental sense, but out of an intention to learn. To actually hear your story. To connect with your energy & not just the words coming out of your mouth.

The more you listen, the more people tell you. The more you get quiet with yourself, the more clarity you have with your answers & paths you wish to take.

In these times when I go internal & solitary (hermit mode lol), some people in my life tend to get triggered. My silence is nothing personal, but a protective growth measure & absolute survival necessity for me.

↓SIDE NOTE ↓

{A tip that will help you live a more peaceful life: live by the Four Agreements}

The Four Agreements are:

  • Be Impeccable With Your Word.
  • Don’t Take Anything Personally.
  • Don’t Make Assumptions.
  • Always Do Your Best.
current body and inbody scan
Best I’ve ever felt & looked. My 40’s have treated me well! Every year gets better!

Here are a few blogs for you, because I know I’ll get asked about food/workouts/routines, etc.

🦾Biohacking/Anti-aging Guide Here

🦾Daily Fit Routine Here

🦾A Guide On How I Fixed My Fat Loss Levers: Leptin Resistance, Insulin Resistance, & Cortisol Balance Hacks

Meals I’m currently enjoying right now

I’ve had a lot of conversations. I’ve listened to a lot of stories from y’all. I’ve heard a lot about life. I’ve had a lot of wisdom, vulnerability, courage, & confession shared with me.

  • finding your purpose

And while I’d never disclose the words & revelations composing these exchanges, the one thing I am constantly reminded of is:
→nobody has their shit together.

The ONLY way to truly have your shit together…is to accept that you’re NEVER going to have it together & to find out how to live within that.

The people we admire for their “togetherness” just have one piece or a few pieces of the puzzle figured out. What they don’t do, is let the subsequent balls dropping interfere with their success & progress.

Managing overwhelm comes with how well you know your comfort zone. Not for the purpose of staying within it, but having enough awareness to know when it is beneficial for you to push past your pre-existing limits & when you need to stay in it.


Get comfortable in the chaos.

Hey, I like my bourbon on the rocks kinda like my life LOL! Beef & bourbon can solve alotta problems ya know. [ Write that down 🙂 ]

Having it together is boring. It doesn’t give you much else to learn nor extension to grow.

I’d rather take my mess & have a story to show😉

  • vibe check

I stumbled across a letter I wrote to myself my freshman year at Purdue.

During orientation, we were told to write these letters to our future selves with our hopes & dreams.

“Dear Katie, I hope you always remember how wildly beautiful you are. And on those days that you forget, I hope you always remember you have the strength to come back, forgive yourself & try again.”

The one piece that struck me → I ended it saying that, “I hope that when I read this letter, I have learned to love myself & have grown as a person.”

You’ll learn as you get older when you know you’re rare, you live different.

You love different. You surround yourself with other rare, high value people, too.

You don’t waste your rarity taking things personal or trying to control other people.

You don’t waste your time trying to chase or convince others of your worth.

So proud of the woman I used to be that created the woman I am today.

I wrote another letter on July 1st to myself on my 40th birthday eve last year.

I sent it to a woman today mourning a younger version of herself…

“People everywhere walk around fearing aging, & trying to deny its fate.
But it is exciting…a new decade, a new start, a new adventure!

I love how much you have grown in your acceptance of being just who you are over the last few decades.

I love how you are willing to do the hard work of examining thoughts, actions & past experiences.
How you work to find all the little elements that make you, you.

I love how you have taken on challenges & stepped into new things, with some trepidation but also excitement.

I love that you feel more & more comfortable in your own skin, with your own particular way of dressing, loving, eating, & being.

I love that you are a good friend & an encourager of women.

I know that last decade had pain, some heartache & tears, & I can’t promise that the next decade won’t hold that too.
But I pray that you will continue to remember that grief is a part of life, that you will allow it to wash over you but not overwhelm you.

I pray that you grow in your writing. That your words reach women of all ages, that you lift them up will a simple phrase or a recognition of “me too”.

I pray that you continue to grow in your capacity to love. That you will continue to be a true, honest friend & lover. One who is able to have hard conversations & grow a friendship & relationship.

I pray that you will not despise the small ordinariness of life. But also, that you won’t get subsumed by it & will reach for extraordinary experiences.

I pray that you will continue to treat your body with the respect & honor it deserves. Not despising any part of it, but celebrating that you are a woman of 40 years.

Above all I pray that you will continue to listen to your maker & creator, when he says “this is the way, walk in it”. (Isaiah 30:21)

Happy 40th, & may the next decade be better than the last,

Katie
Oxox”

It was

Take what you need from this❤️

All resources, email list, discount codes, guides, recipes, coaching, & more here

bio carnivore lilbitoffit katie kelly indiana fishers

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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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

Easy Carnivore Macros & Meal Plans For Fat Loss

carnivore meal plan

Meal prep & macro cheat sheets to help give y’all visual examples of how to break down meals.

Cheat sheets on IG here

carnivore macros and meal plans

Included the “meat your macros” with #MeatBars examples if you like 2 meals/d.⁣

These are basic af & utilize 2 lbs of ground meat to keep them as easy as possible. You don’t necessarily have to cook these in the air fryer, you can cook them anyway you want.


Blog for Meat Bars Recipe here

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.⁣

Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…⁣

I recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.

Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.⁣

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.⁣

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.⁣

Some examples I’ve used with clients:⁣
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)⁣
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135g protein (~1.0–1.1)⁣
30 y/o, 160 lb, 5’3-5’5 individual = ~130g protein (~0.8)⁣
45 y/o+, 130 lb, 5’3 individual = ~130-145g protein (~1.0-1.1)⁣

Recipe book & guides here

bio carnivore lilbitoffit katie kelly indiana fishers
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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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

Simple Strategies That Helped Me Stop Binge Eating And Start Treating Food As Fuel

strategies that helped me stop binging & start treating food as fuel, abstainers vs moderators

I didn’t dare talk about it much publicly when I was younger, I used to binge eat — A LOT. It didn’t help my health, gut issues, gym performance, or fat loss goals either.

It would happen mostly when I was lonely, stressed, or bored out of my mind. Sometimes, it would happen when I was celebrating, too — but always when I was alone. I would go to the store, buy all the junk food, then go home or sit in my car & eat as much as I could. I was an addict, food was my drug, & binging was a high.

I’d eat until I didn’t think I could eat another bite, & then felt so sick I’d puke to “undo” what I’d done. Sometimes even after I threw up, I’d wait a while, & when the feelings of nausea started to subside, I’d start eating again until either the food was gone, I vomited, or until I went to bed in deep shameful sleep.

Without fail, I’d wake up feeling like absolute shit the next day. I’d beat myself up, forcing an unending spiral of guilt, restriction, & punishment.

To make myself feel even worse, I’d look in the mirror & tell myself how terrible I looked, & that I would never be good enough until I could stop eating & got as thin as I could. That if only I could somehow turn myself into one of those people who just “forgets” to eat, then I’d finally be good enough.

But that was the wrong approach.

Learning to Treat Food as Fuel
Looking back at how I used to treat food & abuse my body, my first reaction is to wonder what the hell was wrong with me. After all, the binge eating obviously made me feel like a dumpster fire, physically & emotionally, yet I kept doin it.

But when I took the time to look deeper into my behaviors & habits, I started to be kinder to myself & feel empathy for that past Katie.

Back then, I didn’t treat food as fuel as I do now. I treated it as the enemy.

So if you deal with binge eating at times, or know someone who does, know that you’re not alone. Know there’s hope. But you have to start treating food like you should — as nourishment, not punishment, a treat, or reward.

Here are the strategies that slowly helped me learn to stop binging & start treating food as fuel!

If you don’t know how to stop binge eating start here

Start Eating Enough During the Day

One of the constant mistakes I used to make was to eat as little as possible throughout the day, often limiting food intake to as little as 1,000–1,200 calories. I thought I was being “good” & if I could eat as little as possible without completely crashing, the better.

This caused several problems:

  • Incredibly low energy, meaning my workouts were shit (if I worked out at all).
  • Mental fatigue, due to lack of fuel — your body needs food to function at an optimal level.
  • Feelings of endless hunger due to hormones bring completely f*cked, even after eating a reasonable meal. This made me more susceptible to binging!

The key was pretty simple: EAT enough throughout the day.

Start tracking your calories if you need to keep yourself accountable, & aim to eat at least every 4 hours. This strategy may scare you a bit & make you feel like you’re eating “too much.” But trust me — eating enough during the day does wonders to help you avoid binging.

Don’t Keep Trigger Foods Around

We all have certain foods that once we start eating them, we just can’t stop.

A few of mine:

  • Cracker, cookies, cereal, cheese nips, goldfish
  • Sweet sugary candy & drinks
  • Ice cream, cool whip, chocolate, nut butters
  • Cake, cupcakes, doughnuts, rolls, biscuits
  • Rice, french fries, mashed potatoes – basically any CARB.

I’m an abstainer, carbs are drugs for me so I cut them out of my diet almost completely switching to a carnivore WOE (way of eating). Not only is my Crohn’s disease in remission, I’ve lost 55lbs, & healed my binge eating changing the way I eat.

Why do I not “cheat” on my diet? Because it’s not worth it. You’re not winning by cheating on yourself.

Grace & Control Your Environment

Nobody is perfect. We will all have days when we eat too much, choose the less healthy option.

That’s why I follow a flexible “carnivore” low carb approach. I eat well 90% of the time, eating perfect & healthy 100% of the time is unrealistic.

One of the most common questions: How do you stick to a healthy diet when you’re surrounded by tempting food?

The answer: change your environment.

In other words, make it as easy as possible to eat healthy food & as difficult as possible to eat unhealthy food.

  • Keep healthy food with you so you’re never tempted.
  • Make it harder to eat out by cooking more meals at home.
  • Don’t grocery shop when you’re hungry & make sure you’re eating enough to fuel your day!

Restriction or Food Freedom?

Abstainers vs Moderators

Food & sugar addiction are not bullsh*t excuses people make to eat & live a certain way. I lived food addiction for 30+ yrs. It negatively affected me physically & mentally.

I am definitely an abstainer when it comes to carbs & sugar. It is freeing to me to have food rules & not have to waste energy justifying my choices & actions. I either DO or I DON’T. I also understand not everyone is wired this way.

Moderators & abstainers are often very judgmental toward each other, as they both believe that their way of approaching temptation is the right way.

Some think that a meat-based diet or “carnivore” is too extreme and restrictive. But whether that’s true for you might depend on whether you’re an Abstainer or a Moderator. This is why we determine which one you are. It makes choosing a nutrition approach easier because sustainability, ease, & adherence are everything.

I feel our society as a whole has a strong moderator bias. How many times have you heard someone say: “Everything in moderation”?

As one who is an abstainer & suffered with food addiction, disordered eating, orthorexia, alongside an autoimmune condition like Crohn’s, I know first hand not everyone can moderate & eat all foods without repercussions.

Saying things to an abstainer like:

“You’re too restrictive.”

“Just loosen up.”

“One won’t kill you.”

etc…

is like telling an alcoholic or drug addict to “just have one drink or one hit, you’ll be fine.”

How to Handle Food Pushers & Moderators If You’re an Abstainer

  • “You’re too restrictive.” We’re all different & I respect your choices. To me, the way I eat is freeing & meets my needs so I can be the best for you. I honor my body & that may change in the future, but for right now, I feel great!
  • “Just loosen up.” I’m happy you can moderate food choices, but that does not align for me. For people who are abstainers, we have specific needs & approaches that work better.
  • “Just have one.” I appreciate the gesture, but I don’t feel my best when I have those foods, mentally or physically. Thank you for understanding!
  • “Meat is bad for you.” Well, so is drinking nothing but celery juice. ( jus sayin lol)

Everyone has the freedom to eat & live as they choose. Right now this is my choice & I respect yours. I feel great, it’s easy & sustainable for me. If I get to a point where I feel like I need to make an adjustment, I will honor that.

Go your own way.

Can you relate to my story too?

oxox Coach K

All resources, links, discount codes, guides, recipes, coaching, & more here. Thank you for allowing me to add value to your lives!

bio carnivore lilbitoffit katie kelly indiana fishers
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 18 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

A Simple Guide to Fasting And Why It Isn’t Working For You Especially With A Disordered Eating History

sad-overweight-girl-eating-carrot-footage-074939351_prevstill

This guide has now passed thousands of views! Big thank you to everyone who continues to share (my posts & your story too) & be a big part of my life as my digital family!

 You guys make my days so much brighter & I hope you know how much you mean to me!

I’ve lost 55 lbs thanks to carnivore & intermittent fasting! Follow me on Instagram (@lil_bit_of_fit) to see my day-to-day journey with living a meat-based life as a busy xray tech & 40 year old athlete with Crohn’s Disease.

Interested in trying carnivore & fasting with me? ☕️🍖 Join my coaching community & book a coaching call! I also provide you with a recipe book, Meat & Macros Guide & 2 workout plans!

I tried every diet in the book to lose weight & heal my gut issues. While I did see occasional results, I eventually couldn’t  sustain it and then yo-yo’d. IF & carnivore have been the simplest and most manageable way I have found to improve my health & fitness (and stick with it).

This post is intended for my friends (and friends of friends) who have been following my health journey on Instagram, Facebook, or have asked how to get started. Because the interest has been in the thousands (so amazing!), I’ve wanted to share this information more publicly.

In the interest of time, I’ve created this super quick educational start guide with a couple troubleshooting videos!

Let’s dive into fasting & why you may not be seeing results.

I see this oftentimes with all y’all chronically under eating, trying to do protein sparing modified fasting (PSMF) or OMAD (one meal a day) with a disordered eating history.

Tap for a short video on why fasting may not be working for you!


Yes, I prefer to utilize intermittent fasting. It works best for my digestion. I eat when I’m hungry & fast when I’m not. Typical fasting window is around 14-20hrs, biggest meal I consume after my workout in the am. I also love to incorporate fat & carb cycling.

It is not necessary for you to fast to achieve your health and body goals no matter what diet you prefer.

Remember: health & happy hormones first.
⁣⁣

Here’s a previous video answering a client question talking about why fasting wasn’t working for her

What is intermittent fasting?⁣⁣

Intermittent fasting, also known as intermittent energy restriction, is simply an umbrella term for various meal timing schedules that cycle between voluntary fasting or reduced calorie intake and eating over a given period of time.

It is just a tool to help you to manage meal times & calorie intake, it is not a dirty word nor is it a quick fix or magic pill. There are 100 different ways to “fast” & everyone has their own “definition” of what they consider fasting. Some drink coffee & water, some don’t. Some use no calorie sweeteners, some don’t. There are more optimal times, situations, & schedules that are more effective & efficient. Make sure it fits easily into your lifestyle & schedule. Pick whatever suits your needs. Remember adherence & consistency are always keys!

Most utilize the 16/8 or 14/10 or 12/10 windows. (Fast 16 hrs/eat 8) You can also periodically fast 24 hrs or longer. I personally do NOT do extended fasts.

  • 16/8, 14/10, 12/12 Protocols – Ex: Fast 16hrs/8hr eating window
  • OMAD – One meal a day, fast the rest
  • TMAD – Two meals 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

Will fasting help me lose body fat?

Why your story & background matter when it comes to fasting efficacy

Before we dive into fasting deets I want to reiterate & touch on WHY your story & food/dieting/health history matter when it comes to the experiences & results you get (or lack of).

Lets be honest, the main reason most people choose the Carnivore Diet & utilizing fasting is because they want fat loss. That’s fine, we all wanna look good nekkid, HOWEVER, the difference lies in our starting point: calorically, metabolically, hormonally, physiologically, mentally, emotionally – the whole picture.

I feel we really should approach any nutrition protocol from a health/healing perspective, first, aesthetic perspective, second.

Some of us come from the SAD (Standard American Diet), some have been dieting basically our entire lives & still think 1200 calories is the magic number for weight loss, some fear fat, some fear carbs, some are binge eating &/or suffering from disordered eating & still in denial, some come from Keto, some have been struggling with gut issues/autoimmune stuff for decades & really have no idea what they can eat.

All of these different stories & starting points impact the transition & adaptation to any diet. You do not have to fast at all if you don’t want to.

Usually I see two different stories, & thus experiences, when working with clients. We’ll call them Peter & Patty.

Are you Peter or Patty?

PETER

Peter is male, used to over consuming the typical SAD, dad bod (aka looks like he might lick something deemed “healthy” & work out occasionally but really loves tacos & would much rather smash a 6 pack vs have a 6 pack). Simply eating meat & cutting out all the other crap significantly reduces his caloric intake & the fat just falls off.

PATTY

Patty is female, lets say 30-40yrs old, habitual yo-yo dieter, excessive exerciser, wants to lose fat & build muscle but doesn’t wanna be “bulky” (sigh smdh), scared to eat more than 1200-1500 calories & gaining weight is one of her biggest fears.

She’s tried every diet in the book. Had some success with “Keto” (doesn’t really know what keto means but she’s eating less carbs right?!) but always falls off the wagon, stressful home life/ job, struggled with bloating & gut issues for years.

Her neighbor, Peter, looks great since carnivore, so she decides it’s gonna be the magic quick fix to all her issues. Sooo Patty stops tracking food (because she was told it didn’t matter on the carnivore diet) & starts smashin all the bacon, ribeyes, cheese, ribs, & chicken wings.

Her gut issues get better, the first week she dropped 3lbs, but now she’s about 6 weeks in & hungry, tired, & the scale is going up! So she decided to start fasting more, & ups her steps to 20k/d. (Further stressing her body out more btw).

She gives it another month with more weight gain. She wants to quit after a couple months despite her gut issues resolving. It doesn’t work she says, “I didn’t lose weight.”

Things that matter when choosing any diet, macros, calories, &/or fasting protocols

Things I need as a coach to help you figure out appropriate macros/diet/fitness/fasting approaches:

  • Age, Current Weight, Height⁣⁣
  • Training modalities⁣⁣ (how you prefer to workout. CrossFit vs running vs yoga vs Orange Theory vs walking vs Barre vs Bodybuilding vs power lifting etc)⁣⁣
  • Daily Activity ⁣⁣(steps, job, kids, schedules etc)⁣⁣
  • Training Frequency, Volume, Intensity ⁣⁣
  • Previous Dieting History⁣⁣ (disordered eating, low carb, high carb, low fat, have you been chronically dieting, eating surplus, etc)⁣⁣
  • Medical History⁣⁣ (allergies, IBD, IBS, gut issues, hormonal issues, cancer, thyroid, etc)⁣⁣
  • Your goals, preferences, special needs)⁣⁣
  • Mindset & mental health⁣⁣
  • Lifestyle⁣⁣ & Stress (kids, stressful job, shitty sleep, relationship problems, etc)

That’s a LOT of stuff, right? It’s not as simple as just picking a set of macro numbers, or calories, or a magic diet camp or fasting protocol. You are not a template or calculator, you’re a human. This is why we set up coaching consultations to help you!

indiana lilbitoffit maintenance calories chart carnivore reverse diet katie kelly
A BIG reminder, we should not be dieting any more than 1-2 times per year, no longer than 12-16 weeks. You should be chillin, eating at your maintenance calories, enjoying life and getting strong AF the majority of the year! Like this chart? Allllll the free content available on Instagram!

Why should I try fasting?⁣⁣

  • It’s simple, eating fewer times works better for your schedule, less thinking/measuring. Your lifestyle aligns w/your eating schedule. Helpful when in a calorie deficit to allot larger meals.⁣
    ⁣⁣
  • Metabolic flexibility. It will utilize the fuel from previous meals/glycogen first, then it will use your fat stores to fuel your day.⁣⁣
  • Hunger response. Are you bored or really hungry? You learn/feel the difference. A big reason I would utilize IF with clients. It helps connect with your body’s true hunger signals.⁣⁣
  •  Benefits of fasting: hormone balance, reduced insulin resistance, risk of diabetes, inflammation, improved focus, gut health & digestion, fat loss in a calorie deficit.

Why it works for fat loss

While I will reiterate fasting is not a diet, it can help with fat loss goals by creating a calorie deficit in various ways:

  • Reduces the number of meals in a day
  • Helps create food rules to prevent over eating & snacking, especially for people who are abstainers
  • Helps reduce your weekly calorie average
  • Helps you feel & get back in tune with true hunger cues which helps prevent eating when you’re not truly hungry. Many of us eat out of learned habit like eating in front of the tv at night, eating desert just because it is available, or seeing/smelling/hearing food cook

When should I not fast?

  • You’re on the gain train. If you’re ok cramming 3-4000 calories down your pie hole in a short amount of time go for it. For most, IF protocols are utilized for eating less calories simply by decreasing feeding time.⁣⁣
    ⁣⁣
  • It screws with your mind & feels restrictive. Can’t sustain it easily & comfortably w/your lifestyle. If it increases cortisol/blood sugar/affecting your sleep/mood/energy negatively.
  •  If you can’t feel fullness cues & eat past satiety & all you do is think about eating during your fasting — STOP! Try eating more frequent meals during the day.

Who should NOT fast &/or fasting is not ideal

  • Pregnant Women
  • Women who are nursing
  • People who are reverse dieting
  • People training for high 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

Getting Started

Chances are that you’ve already done many intermittent fasts in your life.

If you’ve ever eaten dinner, then slept late and not eaten until lunch the next day, then you’ve probably already fasted for 16+ hours.

Some people instinctively eat this way. They simply don’t feel hungry in the morning.

Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting — you might want to try this practice first.

If you find it easy and feel good during the fast, then have fun, experiment and maybe try moving on to more advanced fasts like 24-hour fasts 1–2 times per week (Eat-Stop-Eat) or only eating 500–600 calories 1–2 days per week (5:2 diet).

Another approach is to simply fast whenever it’s convenient — simply skip meals from time to time when you’re not hungry or don’t have time to cook.

There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.

Experiment with the different approaches and find something that you enjoy and fits your schedule.

At the end of the day, there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.

I find for those who have a poor relationship with carbs & sugar, chronic gut or health issues, autoimmune needs, etc for example, a lower carb, animal or meat-based approach is extremely effective for health, healing, & fat loss.

body transformation woman carnivore diet

Here’s my routine & what has help me drop 55lbs & put my Crohn’s disease & bulimia in med-free remission.

https://lilbitoffit.com/the-stupidly-simple-system-i-use-to-stay-in-shape-and-love-my-body-as-an-empath-at-age-40/

Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out.

If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.

oxox Coach K

bio carnivore lilbitoffit katie kelly indiana
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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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

5 Psychological Reasons You Hate Your Body & Don’t Feel Confident

5 Psychological Reasons You Hate Your Body & Don’t Feel Confident

All you need to know…

I tried every program possible to get in shape in my 20s & 30s, & I still looked & felt like sh*t.

I constantly had ‘projects’. Big Plans.

Keto for 6 weeks. Crash diet for 3 months. Cold showers for… well I didn’t last long with that one, to be honest. Brrrr.

After 40 your mind & body start arguing with you a little. You realize 99% of people struggle to do things that can’t be found in their social media feeds, meal plans, cookie cutter bs fitness stuff, & Google searches.

The secrets come from within. Check out this video with Serena at Carnivore Revolution!

In the video we talk:⁣
– Your relationship with food, exercise, & self
– Being a moderator vs abstainer
– Crossfit, training & workouts
– Trigger foods & tracking food⁣, macros
-What I drink & eat
-High fat vs high protein carnivore
-Meat bars & recipes
-Tips to help anyone wanting to change their health
-Gut issues, gut healing, Crohn’s disease, disordered eating
-Judgment, criticism, worrying about what other people think of you
-Social media triggers, food pushers
And more!

If you want to feel more confident, work to identify & eliminate these confidence-killing, progress smashing habits:

  • Avoiding emotions & reassurance-seeking
  • Second-guessing yourself
  • Constantly catastrophizing & thinking negatively
  • Dwelling on the past, mistakes, & failures
  • Avoiding fear & feeling unsafe

Each week, I create blogs & content with simple, practical tips for building emotional & physical health & wellbeing. I truly hope these have helped you create a better human!

All resources, links, & guides live in the link in my Instagram bio, highlights, blog at lilbitoffit.com, & YouTube! You can also subscribe to my private email list!

I enjoy sharing my experiences & knowledge. Thank you to all who read, engage, & have become a part of my digital family!

oxox Coach K

23 Simple Rules to Transform Your Fitness & Health in order to live your best life! girl with barbell deadlifts in gym

Rules To Live Your Best Life including my daily routine to help you create your own!

It comes down to your habits

Here’s how most people think about their lack of confidence:

  • I’d be more confident & successful if I lost 20 lbs…
  • If only I had more money I’d be happier…
  • If my parents had really loved me then I’d feel more confident & secure in my relationships…
  • If I had more time I could focus on my fitness…

Fortunately, they’re wrong.

Of course, everything from genetics to childhood experience has some influence on how confident you feel (or don’t). But by far the biggest influence on confidence is the one everyone seems to miss…

It’s your habits in the present, not the events of your past, that determine your confidence.

In my work as a nutrition coach & taking care of patients for over 18 years in the healthcare industry, I’ve found that there are a handful of confidence-killing habits people fall into without knowing it. And it’s these habits that are the real causes of chronically low confidence, body hate, & unhappiness with life. If you can learn to identify & work through them, you’ll find that your natural levels of confidence & life satisfaction are much higher than you realize.

Why you over eat & self sabotage

1. You’re addicted to avoiding emotions & reassurance

Reassurance-seeking is like outsourcing emotional labor onto other people. And not only does it kill your confidence, it also tends to sabotage your relationships & lead to people becoming resentful of you.

Food & healthy emotional navigation are medicine. They can stabilize you & also throw you off. I’ve observed in over 18 years of working in healthcare & nutrition, overeating, body hate, & food addictions are common among those who avoid &/or numb emotions & are constantly seeking reassurance & outside validation.

Food addiction is a biggie. Frequently, the specific addiction is to sugar or carbohydrates, which is a huge reason I adopted the “carnivore” WOE (way of eating) for both my Crohn’s disease & disordered eating. I’ve lost 55lbs & put my Crohn’s & bulimia in med-free remission for over 4 years.

Avoiding painful feelings always makes them worse in the end. When you immediately run away from your emotional difficulties, you’re teaching your brain that you’re afraid of feeling bad & can’t handle it on your own. This means the next time you feel afraid you’re going to feel doubly afraid and not confident to deal with it, oftentimes seeking numbing through food, drugs, alcohol, spending, & using other people.

A helpful survival guide

Tips that have helped me to eat well, stay fit, & release negativity before self sabotaging & over eating:

  • Breathe: When you feel stress, immediately focus on breathing slowly & deeply. This releases negative energy. Holding your breath out of fear traps toxicity in your body.
  • Hydrate: Water purifies you. Drink filtered or spring water, especially when you’ve been exposed to negative energy & have the urge to overeat. Consume at least 1/2 your body weight in oz daily. Get in adequate electrolytes. Take a bath or shower. Water washes away impurities of all kinds.
  • Minimize Sugar & Processed Food As Much As Possible: Although you may crave carbs & sugar (as well as alcohol), they will destabilize you mentally & physically. This makes you more susceptible to absorbing unwanted energy & self sabotaging. These kinds of hyperpalatable foods are like drugs, leaving you wanting more.
  • Prioritize Protein: Protein stabilizes. It gives a sense of grounding & satiation. Get protein at every meal, at least 30-50g. Big reason many food addicts thrive, lose weight, & heal on carnivore.
  • Rest: Sleep. Remove yourself from your busy routine. Regularly unplug. We stay stuck in the in-between, dissatisfied & seeking something to make us feel better. Solitude is your best friend. Go take a walk in nature. Eat alone & mindfully especially if you’re an empath.
  • Restore & Release: Part of the human condition is that we come with soul wounds, past trauma, & conditioning. Our job is to heal & reintegrate the perceived “unlovable” parts of ourselves so we can live connected to Self, Source, & each other. The parts of yourself that you’re angry or ashamed of are the source of your suffering. Therapy does wonders!
  • Move: Walk, go to the gym, get sunlight, connect with friends. We cope with stress, including loneliness, by using dopamine-triggering substances & behaviors as a means of avoiding painful emotions & self-awareness. But if we make a commitment to living a kick-ass life, then moving the body will get the dopamine flowing, reconnecting us to what we truly enjoy, like our friends & families. Oh, and that workout high & lookin good nekkid too!!

Second-guessing & perfectionism

2. You second-guess yourself constantly

Each time you second-guess yourself, it’s a tiny message to your brain that you don’t believe in yourself. If you’re in the habit of constantly second-guessing yourself, think about what you’re teaching your brain?

If every time a big decision arrives your immediate reaction is to tell your brain you’re not capable of making big decisions, how confident can you expect to feel the next time a big decision comes around?

Look, it’s obviously important to be thoughtful before making decisions — especially big ones with major consequences and lots of uncertainty.

But it’s also important to accept that you will never eliminate uncertainty entirely. This means there will always be a chance you make the wrong decision, but they’re just lessons that help make you a better, more well-equipped version of yourself.

The heart of second-guessing is the unwillingness to accept the fundamental uncertainty of life. Chronic second-guessing is a form of perfectionism where you feel like no matter how hard you work, the result is never good enough because it’s not perfect. If you want to feel more confident, you need to make your peace with uncertainty & accept the responsibility of making decisions & being unattached from the outcome.

Managing your inner narrative

3. You constantly catastrophize & think negatively

Catastrophizing is an extreme form of worry where you quickly start thinking about all the worst case scenarios…

  • Oh my God, I’m gonna gain 10 lbs if I lift & eat more…
  • Great, I’m gonna lose my job. How will I be able to make rent? What will other people think?
  • I can’t wear that… they probably think I’m poor or ugly, etc…

The ability to imagine the worst case scenario can be a good thing in the appropriate time & place if you can emotionally navigate thru the therapeutic process to shift your mindset to one of safety, power, & security. But if you’re in the habit of always catastrophizing, not only will it chip away at your confidence in your ability to handle difficulties in the future — it’s also going to make you incredibly anxious & stressed to the titties all the time.

If you’re constantly telling yourself the world is ending, you’re going to constantly feel like the world is ending. And it’s awfully hard to feel confident when you’re always worried that disaster is right around the corner.

“Instead of worrying about what you cannot control, shift your energy to what you can create.” Roy T. Bennett

Embrace failures as lessons

4. You dwell on past mistakes

Just like it’s hard to feel confident if you’re always predicting that disaster is about to strike, it’s similarly hard to feel confident if you’re constantly reminding yourself of your mistakes & “failures.”

Healthy reflection is a good & normal thing. Which means some degree of thinking back on your mistakes in an attempt to learn from them is very useful — even confidence-boosting!

But if you’re habitually reminding yourself of past mistakes well past the point of new learning, it’s all side effect & no benefit. You’re keeping your shame & insecurity high & your confidence & self-worth low.

It’s hard to feel confident about the future when you won’t let go of the past.

The trick is that you have to be willing to live with the fact that the past is unchangeable, which means you are truly helpless to change it.

More often than not, incessant rumination about the past is a sign that you haven’t really confronted that helplessness & learned to embrace it o make better decisions. Your low confidence & life dissatisfaction are unfortunate casualties of that denial.

“To think too much is a disease.” Fyodor Dostoyevsky

Stop avoiding fear

5. You’re afraid of feeling unsafe & afraid

The American President Franklin Roosevelt famously said: The only thing we have to fear is fear itself. And while his political and economic policies aren’t something I’m qualified to comment on, as a statement of human psychology, that quote is pretty right on the mark.

Because here’s the thing: The fear that keeps your confidence low doesn’t come from the thing itself, but from the feelings about it.

Why do you think many people drink before giving speeches/toasts or going on dates? Alcohol doesn’t make you more articulate or attractive. Alcohol makes you feel confident because it gets rid of your fear & inhibitions & lets your natural confidence shine through (at the right dosage, anyway 🙂

In any situation where you lack confidence & feel afraid or unsafe, there’s a good chance the real obstacle is your relationship with fear & specific triggers. If you want to feel more confident, start to cultivate a healthier relationship with your fear. Start acknowledging it & validating it instead of trying to avoid it. Remember: Confident people don’t escape fear. They master it.

“The soul becomes dyed with the color of its thoughts.” Marcus Aurelius

bio carnivore lilbitoffit katie kelly indiana fishers
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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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

The Stupidly Simple System I Use to Stay in Shape And Love My Body As An Empath At Age 40

red thong body love acceptance

Yeah but whadda YOU do?! 

I get that question from folks all the time, in person & online, when asked to give advice about getting in shape, protecting energy, & preventing self sabotage. 

I lay out a really simple, low-maintenance approach. It’s true — I don’t put much effort into all this health & fitness stuff. What I do, I do week-in, week-out, though. And it all starts with self awareness, self love, & frankly, not giving a f*ck what other people think or do.

So yes, over several decades, I have put in A TON of effort in total. It’s taken over 10 years to build the body y’all see today. But day-to-day, not so much. BECAUSE I’ve made it a lifestyle. I eat plenty of food (around 2000 cal/d on avg) & still enjoy occasional social alcohol in moderation.


I want you to look & feel fabulous as you get older, too, so strap yourself in for a typical, really low-maintenance week for me (that you can copy or use as inspiration) that helps me stay lean & healthy as an empath at 40.

Mapped out my daily routine here just for you in this IG post!

I Train for 5 Hours a Week, Tops

“Ah but you’re a nutritionist & single & have no kids, you can work out all the time if you want to?!”

Yeah, I could…but why the f*ck would I want to?

I’ve been working out for 30 years — believe me, the novelty wore off long ago. Nowadays, workouts are like vacuuming for me — a necessary thing I need to get done so things don’t get messy & I feel my best. We all wanna look good nekkid too!

I workout out for 4-5 sessions of 40–60 mins a week [depends if I get side-tracked by that work thing or extracurricular activities between sessions 🙂 ] Every muscle group gets hit with a wee dose of damage because I am too damn old to waddle around for days after some hardcore leg day or CrossFit workout. Upper body push/pull days & lower body glute/leg splits. Schedule varies with work schedule. (Routines, guides, & resources in link in IG bio)

training before and after

I Walk 15k Steps/d As A Target

Walking Is a True Health Hack. I have no desire to run at a medium pace for an hour or do hours of CrossFit WOD’s a day anymore, messing up my joints & hormones. If I need to get somewhere 5 miles away, I’ll drive. Thanks.

But I do plenty of brisk walking — 15k steps per day is my target. This has enormous payoffs on several levels:

  • Low-impact stamina-building.
  • Vitamin D for hormonal balance cuz I walk outside in the sun.
  • Clears my head & energy like nothing else does.
  • Torches tons of calories per week.

Takeaway for You

If you hate a particular exercise, please don’t force yourself to do it — there’s more than one way to skin a cat.

Walking is fantastic. Also, I have no idea how many calories cat skinning burns <opens Google>.

I Take & Use a Few Things To Thrive

You can easily find yourself taking handfuls of pills & powders daily because you think they’ll magically solve all your problems. They won’t if you don’t have your foundational success routine in place first. If you’re eating a varied & healthy diet (for YOU) & exercising, you don’t need to supplement with much at all.

There are a few things I take & use that help me thrive. You can find these along with discount codes in the link in my IG bio & highlights.

Complete Biohacking guide here!

Biohacking that helped me instantly feel better & reverse aging
cort-eaze nuethix formulations
  • Nuethix Utilyze digestive enzymes prior to meals for better digestion & absorption
utilyze
  • Nuethix GDA-Max before large meals &/or meals with carbs for better digestion, blood sugar control, & nutrient partitioning
gda max
red light
  • Infrared sauna – got mine off Amazon

Takeaway for You

If you’re taking tons of shit, do an audit & ask yourself, “What happens if I stop taking this?” If the answer is “nothing,” then save your $$

I Eat 2 Meals & Nothing I Don’t Like

I want to maintain my weight while eating enough to build a wee bit more muscle if I can. This means I aim to eat at my maintenance level in total each week. Use the TDEEcalculator.net to find yours.

I do what works for me, which is a form of intermittent fasting every day in windows that suit my work & social schedule.

  • coffee & plenty of water + Ultima Replenisher electrolytes
  • a big breakfast of protein & healthy fats after my walk or workout in the morning
  • a smaller meaty meal mid-late afternoon
  • fast overnight until the next day usually 12-18 hrs. No snacking
  • throw in occasional a large OMAD (one meal a day) on days I work a 1st shift & then a 3rd shift or if I’m just not as hungry

I don’t eat kale — it’s gross. I don’t eat veggies, fruit or fiber because I can’t break them down due to my Crohn’s disease (my whole story is documented in the link in my IG bio & highlights). Carbs & sugar I have a really shitty relationship with so I abstain. I don’t eat any food “because it’s healthy”, I eat what healthy food I like because I like it.

Takeaway for You

Start with the healthy foods you like. Base meals on those. Keep protein high for muscle retention & satiety. Avoid trigger foods, sugar, & junk.

Post workout breakfast. 1.25 lbs of *0% ground beef #meatbars Airfry. 380. 12 minutes. Did not consume the fat in the bottom of the airfyer to make it leaner.
meat bars guide
click for guide here

My Weekends Are Never A Shit Show

You could get in great shape if you gave up sugar, alcohol, & junk food & ate only grilled chicken & broccoli for meals for 12 weeks straight. But you’d also hate life & everyone around you, & after 12 weeks, you would probably binge off the rails.

80-90% for Health. 20-10% for Flexibility

Instead of quick fix, masochistic approaches to dieting, we can lose body fat & stay lean intentionally managing calories & eating healthy foods the majority of the time, say Monday to Friday, or 80-90% of the time, meaning things like:

  • High protein breakfasts (eggs, bacon, sausage, etc)
  • High protein lunches/dinner (meat, seafood, eggs, etc)
  • No-minimal sugar & snacks between meals (2-3 meals/day)
  • Intermittent fasting overnight (12-16+ hours) Do what works for you as far as eating windows.
  • Use carbs (fruit, veggies, oats, rice, etc) intentionally. Typically the more active, the more you tolerate. If they cause issues mentally & physically, you may do better abstaining.
  • If you like weekend/social flexibility, use wisely.

Takeaway for You

Controlling your weight long term: control portions & eat your protein. Remind yourself what makes you feel your best mentally & physically.

Health & Fitness Tips As An Empath

Tips that have helped me to eat well, stay fit, & release negativity before self sabotaging & over eating:

  • Minimize Sugar & Processed Food As Much As Possible: Although you may crave carbs & sugar (as well as alcohol), they will destabilize you mentally & physically. This makes you more susceptible to absorbing unwanted energy & self sabotaging. These kinds of hyperpalatable foods are like drugs, leaving you wanting more.
  • Prioritize Protein: Protein stabilizes everyone. It gives a sense of grounding & satiation. Get protein at every meal, at least 30g. Big reason many food addicts thrive, lose weight, & heal on carnivore.
  • Rest: Sleep. Solitude is your best friend to energetically rest & reset. Go take a restorative walk in nature.
  • Eat Alone & Mindfully: most of us empaths need to avoid outside energy & distractions when eating. It allows us to have full presence, chew thoroughly & savor our food which helps us feel true hunger & satiety cues. This aids in avoiding over eating & thus weight gain.
  • Manage Your Emotions, Time, & Energy: Managing your emotions actually frees up the energy you’re spending on things that do not serve you. Emotions are messengers. They alert you to boundaries being crossed. If you’re like I was, that is what made me want to stuff my face with donuts, cookies, cake, chips, cereal, crackers, & ice cream & then throw it up. I was suppressing emotions & giving my time & energy to everyone else. UNTIL I realized that self loathing & sabotaging behavior meant staying sick, broke, & lonely AF.
  • Move Your Body: Walk, go to the gym, get out in the sunlight, connect with friends. We cope with stress, including loneliness, by using dopamine-triggering substances & behaviors as a means of avoiding painful emotions & self-awareness. But if we make a commitment to living a kick-ass life, then moving the body will get the dopamine flowing, reconnecting us to what we truly enjoy, like our friends & families. I will reiterate again, walking is a GODsend. If in doubt, go walk!

Final Thoughts

Most of adult life isn’t about finding new answers, but unravelling the web of misinformation we pick up over the years.

Here’s the truth about exercise & eating well — it’s a lot simpler than it sounds. The more you eat well & exercise, the stronger you’ll get, the better you’ll feel, and, the more you’ll enjoy it. Then it becomes you & your lifestyle.

When people ask my fitness regimen & I respond with “I workout 4-5x per week for 45-60 minutes & walk 15k steps per day.”…I get, “I could NEVER find time for that!” or “How long do you have to do this for? Are you losing fat or on a diet?”

I shake my damn head. Because, society has programmed us that exercise & eating healthy are short-term things to lose weight for an event or to fit into clothes – not a LIFESTYLE.

Like reps & weight, they’re merely tools to build a fulfilling life. On their own, they’re meaningless. I started counting intentional moments & habits. I no longer log hours of workouts a day, binge & restrict food from a place of self loathing, or find myself obsessed with chasing a smaller body. You can’t live a BIG life chasing a SMALL body on an EMPTY tank & TIRED soul.

oxox Coach K

bio carnivore lilbitoffit katie kelly indiana fishers
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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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

If You’re An Empath And Struggle With Weight Loss And Food Addiction You Need To Read This

woman grabbing fat thigh obesity

Lost & found are from the same box. I’m an empath. A highly sensitive person when it comes to environments, emotions & other peoples’ energies. I like to eat alone.
Maybe you can relate too.

I spent decades with food triggers, gut issues, constipation, bloating, G.I. bleeding, unexplained weight gain & disordered eating.

empath weight loss before and after
I’ve lost 55lbs and put my Crohn’s Disease and bulimia in med-free remission via the carnivore diet.

I grew up hearing shit like this:

“You’re just too big to be a cheerleader, hon.” -cheerleading coach, middle school

“Pretty girls are in the front, you’re 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 LOL!

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

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 thru pain & stagnation.

Hell, crispy airfryer #meatbars were discovered by me being late to work & literally throwin the shizzle my nizzle in the airfryer basket.

meat bars lilbitoffit katie kelly carnivore

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.

Here 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 or people who are extremely highly sensitive & empathetic.

The hard truth is, it’s hard to learn to love yourself for being different. So let’s raise awareness on this especially if you’re stuck in self sabotaging cycles!

  • empath weight loss before and after
  • if you're an empath & struggle with weight loss & food addiction you need to read this

Empaths Are Prone To Addictions

My Take?
Empaths are more prone to addictive behaviors. More importantly, what can we do about the unproductive behaviors, habits, & addictions we struggle with?

We literally feel what others are feeling, which can be a good thing — or not so much. When it’s good it’s fucking great! In fact we amplify those high-vibe emotions which is why so many people seek us out for support.

The downside, it seems, is that we absorb “negative” or low-vibrational emotions. Emotions are energy vibrating at different frequencies, by the way. Joy and love, for example, are high-vibe while guilt and shame are low-vibe. These vibrations impact our vitality, our mental state & quality of life.

When we don’t know how to effectively & efficiently process all that energy, we act out or we hold it in. Neither is healthy. When we hold it in, sometimes that takes the shape of a physical illness & other times it’s mental. Either way that shit gets stored somewhere — in our bodies or our brains.

We then have a toxic build up of low-vibe emotions stored in our entire being, making us feel like crap.

Why Empaths Over Eat

Food is medicine. It can stabilize your sensitive system, but it can also throw it off. I’ve observed in my 18 years of working in healthcare & as a nutrition coach as well as in myself, that overeating & food addictions are common among empaths.

Food addiction is an uncontrollable craving for excess food for which many diets & weight loss programs often don’t succeed. Frequently, the specific addiction is to sugar or carbohydrates, which is a BIG reason I adopted the “carnivore” WOE (way of eating) for both my Crohn’s disease & disordered eating. I’ve lost 55lbs & put my Crohn’s & bulimia in med-free remission for over 4 years.

Excess weight can be a way of armoring yourself to stop absorbing other people’s stress or disturbing behavior. Putting on added pounds can make you feel more grounded, & it can act as a buffer against negativity. But reaching for junk foods for a quick fix, is a short-lived & unhealthy solution that gets addictively repeated.

Diets often fail for sensitive people because they are unaware that they are eating (& overeating) unhealthy foods to protect themselves from overwhelming or negative energy. When I point this out to my empath clients who are struggling with overeating, it’s a life-changing insight for them.

Are You A Food Empath?

I asked myself these questions to navigate through confusion & find answers & clarity as far as the right diet & coping solutions:

  • Do you overeat when you are emotionally overwhelmed?
  • Do you turn to sugar, carbs, & junk food to self-soothe discomfort, boredom, or a difficult emotion?
  • Are you highly sensitive to the effect people & food have on your body?
  • Do you get mood swings, brain fog, or feel toxic from sugar, caffeine, sodas, junk food, or specific foods?
  • Do you have food allergies, gut issues, & intolerances such as to gluten, soy, plants, fiber, artificial ingredients, etc?
  • Do you feel more protected from stress when you are heavier?
  • Do you feel energized by healthy, non-processed food?
  • Are you sensitive to certain foods? Feel better on certain foods?
  • Do you feel more vulnerable to stress when you are thinner?

If you are an empathic eater, you will need to pinpoint energetic stressors that trigger overeating such as a draining coworker, an argument with a friend or family, kids, or feeling rejected. Train yourself to clear the stress as soon as possible to balance your system. Avoid using food as a numbing coping mechanism. I walk & keep my mind occupied instead.

An Empath’s Survival Guide

Tips that have helped me to eat well, stay fit, & release negativity before self sabotaging & over eating:

  • Breathe: When you feel stress, immediately focus on breathing slowly & deeply. This releases negative energy. Holding your breath out of fear traps toxicity in your body.
  • Hydrate: Water purifies you. Drink filtered or spring water, especially when you’ve been exposed to negative energy & have the urge to overeat. Consume at least 1/2 your body weight in oz daily. Get in adequate electrolytes. Take a bath or shower. Water washes away impurities of all kinds.
  • Minimize Sugar & Processed Food As Much As Possible: Although you may crave carbs & sugar (as well as alcohol), they will destabilize you mentally & physically. This makes you more susceptible to absorbing unwanted energy & self sabotaging. These kinds of hyperpalatable foods are like drugs, leaving you wanting more.
  • Prioritize Protein: Protein stabilizes everyone. It gives a sense of grounding & satiation. Get protein at every meal, at least 30g. Big reason many food addicts thrive, lose weight, & heal on carnivore.
  • Rest: Sleep. Remove yourself from your busy routine. Regularly. In his book, Willpower Doesn’t Work, Benjamin P. Hardy talks about “enhanced environments” — one that will have you uber productive & one that will allow you to completely reset. If we don’t give ourselves these two distinct environments, everything blends together & we never really disconnect, nor do we really get satisfying results from our work. We stay stuck in the in-between, dissatisfied & seeking something to make us feel better. Solitude is your best friend. Go take a walk in nature. Eat alone & mindfully.
  • Restore & Release: Self Love. Where there’s suffering there is a lack of integrity & self love. I’m not talking about moral uprightness here. I’m talking about the state of being whole. Part of the human condition is that we come with soul wounds, past trauma, & conditioning. Our job is to heal & reintegrate the perceived “unlovable” parts of ourselves so we can live connected to Self, Source, & each other. The parts of yourself that you’re angry or ashamed of are the source of your suffering. The whole world is “coping” with this dis-ease. Empaths feel that pain & powerlessness. Seek therapy.
  • Manage: Your emotions. Your time. Your energy. I know it feels like you don’t have the time or energy so you turn to what’s easy & convenient. Managing your emotions actually frees up the energy you’re spending on things that do not serve you. Emotions are messengers. They alert you to boundaries being crossed. What boundaries of yours are not being honored? Do you even know your boundaries? The lack of knowing & enforcing boundaries is causing you more work, frustration, & stress than you can manage. If you’re like I was, that is what made me want to stuff my face with donuts, cookies, cake, chips, cereal, crackers, & ice cream then throw it up — UNTIL I realized that behavior meant staying sick, broke, & lonely AF.
  • Move: Your body. Walk, go to the gym, get sunlight, connect with friends. We cope with stress, including loneliness, by using dopamine-triggering substances & behaviors as a means of avoiding painful emotions & self-awareness. But if we make a commitment to living a kick-ass life, then moving the body will get the dopamine flowing, reconnecting us to what we truly enjoy, like our friends & families. Oh, and that workout high & lookin good nekkid too!!

Final Thoughts

Addictions can be distracting or completely destroy your life. Empaths are not meant to be average. Stop trying to be normal. You were born with an extraordinary gift. When you learn to use it, your life will light the fuck up. If you don’t know what your gift (or superpower) is, you are missing out on the best life has for you. You will likely fall into the dark hole of suck to cope with feelings of failure & being misunderstood. Don’t let that happen. If you’re there now, don’t worry, there’s a cure.

I used to be addicted now I am aligned.

My addictive behaviors took on many forms over the years. In my twenties I partied my ass off for close to a decade & wrecked my health.

At one point that fix was tied to the attention of men. Another time I couldn’t get enough shopping. Then there was food, specifically sugar & carbs, that were controlling my life. I was bulimic to boot on top of self hate.

For me, being free of addiction was not possible until I got clear about what I am here to do, how to eat right for me, get healthy, & simply do shit I love. I made a commitment to be the badass I’ve always believed I could be, but now there’s a passion & purpose attached to it.

Food can be a source of energy or depletion. You want to develop dietary & lifestyle habits that serve your sensitivities rather than aggravating them. Then you can maximize the energy you receive from food & people, & environments & minimize the protective defense mechanism of empathic over-eating. With these tools to protect & ground yourself, you won’t have the same cravings that used to undermine your best intentions.

Thank you for reading & I’m honored you allowed me to share my story & add value to your lives!

With love,
Oxox Coach K

All guides, resources, recipe books, coaching & more HERE!

bio carnivore lilbitoffit katie kelly indiana fishers

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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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