Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
“Abs are made in the kitchen.” — possibly every fitness trainer & influencer who ever lived. LOL!
We’ve all heard this statement before as we try to figure out why the countless hours we have spent sweating in the gym & eating all the “healthy diet food” have yet to turn into that chiseled six-pack we desire.
While the obvious answer is that regardless of how hard you work in the gym, if you don’t eat “right” FOR YOU, you’re only working against yourself. Health first, aesthetics will follow.
What if I told you the quality of what you’re eating every day was related to & a predictor of the quality of your life?
We’ve all heard how important healthy eating is, but we all tend to put it on the back burner because we’re too focused on working harder in the gym & chronically dieting.
While I did hit several personal & fitness goals by just outworking my former self (to my demise in the long run) what I recognized was that by focusing on self love & my eating first, I didn’t have to work as hard in the gym anymore & discovered a number of other areas of my life became much easier & better to manage.
I’ve lost 55lbs in my lifetime, put my Crohn’s disease in remission, & live med-free via the carnivore woe (way of eating).
One positive change led to another that created an almost domino effect of favorable results in my life, ultimately leading to a more well-balanced, happier life!
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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
Do you know there are people that would trade years of their life to be skinnier?
Hi. It me🙋♀️
The FORMER version of me.
You have to get to a point of metabolic & hormonal health to become more flexible with your diet & macros. That may mean scaling back over exercising. That may mean moving more if you are more sedentary. That may mean eating more food & gaining weight in the process.
I gained 15lbs when I started the carnivore diet over 3 years ago & it took me an entire year to adapt & finally lose weight.
Do the hard things. If you keep doing what you’ve always done you’ll always get what you’ve always gotten.
Swipe, save & share this post here on Instagram!
You CAN eat too much protein, be under nourished & under fueled. Food is fuel. Fat is fuel. Carbs are fuel too if you prefer them as an energy source. We need to start thinking about food in terms of fuel instead of a treat or reward or diet camp.
Machines are all different, right?! They take different fuel sources & parts, right?! Why do you think humans are any different?!
Fat is super important. Protein is not an optimal fuel source. You won’t feel great eating lean meat all the time. If you think I’m full of sh*t, why don’t you eat skinless boneless chicken breast for 2-3 weeks & tell me how you feel (please don’t do that but it will be a rude awakening).
You can’t eat all the meat you want without some educated decision making to nourish your body properly & get the results you truly want. Same with your workouts. If you want to have a certain physique, you have to eat & work out appropriately to get that physique so choose wisely.
Eating as little as possible is not a badge of honor. A toddler can’t survive on 1200 calories a day. Are you a toddler? Have you been conditioned & chronically dieting/under fueling your entire life? The importance of reverse dieting & getting healthy are not emphasized enough over dieting.
Please prioritize getting healthy & reverse dieting first. It will be one of the best things you ever do for your body & I promise the results will follow. Most active women getting at least 10,000 steps/day & working out 3-4 times/week average 1800 to 2100+ calories/day for maintenance levels for perspective. What are you crushing? I crush about 2000/day & I’m 40 years old, 105lbs at 5’1.
You cannot look like me. I built my physique via CrossFit & lifting which may be different from what you prefer. It took me over a decade to get the physique you see today.
Not everyone likes the same workouts which will change the way your body looks. Not everyone has the same story, we didn’t grow up the same way, with the same experiences & same level of health or relationships with food & exercise.
I discovered CrossFit at 31 years old. Prior to that I had never touched a barbell in my life. I am 40 years old today and haven’t been healthier or happier!
Not everyone can eat high-protein & thrive. This all goes back to getting metabolically & hormonal healthy FIRST before most people can be metabolically flexible with their macros & diet approaches. Experiment, track data like macros/ketones/blood glucose if things are not working. Take the emotion out of it, you’re doing this from a place of health. They’re just tools to help you. Learn to be objective. Mistakes are how we learn & find solutions.
Here’s an informative video about different troubleshooting with versions of carnivore.
Not everyone can incorporate carbs, sugar, & alcohol & be a moderator. This all goes back to your emotional & physical relationship with food. Not everyone can include plants, fruit, or honey into their carnivore diet because it spikes blood glucose, causes cravings, binge eating, & other physical ailments. These are a drug for many. We don’t tell alcoholics just to have one drink, right?! Sugar & carbs are addictive. Determine if you’re an abstainer or a moderator. Over time you may be able to moderate certain things once you establish a healthy relationship with a substance.
It’s OK if you have a poor relationship with certain foods or carbohydrates. I do, openly, have a poor relationship with sugar & carbs, which is why I abstain. They also cause physical ailments for me due to my Crohn’s disease an autoimmune condition. My peace of mind & my health takes precedence above all. Which means I do what works for me & I give zero fux if other people judge me for it because I am my healthiest, happiest, & most peaceful & that’s all that matters.
Carbs are not the devil. They are beneficial if you are an athlete or avid exerciser to blunt the cortisol (stress) response & help with recovery. They can also help you sleep better when timed & applied appropriately. We must learn to work with our bodies & food to optimize our body function to live our best lives. Work with your body not against it.
Protein sparing modified fasting is not appropriate for everyone. Feasting & fasting is not appropriate for everyone. Extended fasting is not appropriate for everyone. High intensity workouts are not appropriate for everyone. Eating carbs is not appropriate for everyone. Eating vegan or carnivore or whatever diet camp you want to put here is not appropriate for everyone. Again, get healthy first. Pick an approach that is easy for you to implement in life & one that you enjoy. Be willing to make mistakes & embrace a different way of doing things. I promise you will find your solution to diet, exercise, relationships, & life in general.
Why fasting may not be working for you
You will never regret walking. You will never regret eating optimal protein & fat. You will never regret quality sleep. You will never regret being kind. You will never regret eating slowly & mindfully. You will never regret eating the right foods for you no matter what someone else thinks. You will never regret therapy. You will never regret a gratitude attitude & abundance mindset. Set your high value nonnegotiables in life. This includes everything you consume including the people you surround yourself with.
You don’t have to reinvent the wheel you just have to follow a way of eating & a way of living that suits you❤️
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. 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! Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
In the 40 years of my life, I’ve attempted to get into “better shape” & been a plethora of different shapes & sizes depending on what season of life I was in.
I had more than enough phases that sadly, fizzled out in a few weeks. Either because the fad diet wasn’t sustainable &/or I fell right back into my disordered eating habits again.
But this time, something was different. My motivation & drive were at an all-time high. I was sticking to my plan perfectly, & most importantly, the carnivore WOE (way of eating) was turning into my new lifestyle.
Was this journey easy? No. Did I feel great all the time? No. But what did happen within a couple weeks, my carb cravings were gone, I was satiated after meals, I was no longer binging & purging, my inflammation & gut issues had all but disappeared & I embraced stepping into my new chapter of life!
What was so different this time?
I started listening to my body & intuition instead of what everybody else was doing. I put my health first over aesthetics.
I committed to doing the hard things like: ⁃ tracking food & steps diligently ⁃ tracking my weight from an objective point of view instead of letting my emotions get the best of me ⁃ eating more food ⁃ gaining weight ⁃ making mistakes & experimenting with different foods & macros to find my sweet spot.
These 4 major changes over my 1st year on carnivore resulted in 20lbs of weight loss & the ability to consume more calories than I ever thought possible:
I stopped eating sugar, plants, processed foods, fiber, nuts & seeds. Due to my autoimmune & Crohn’s disease I do not digest these well without gut issues.
I eat meat, animal fats, eggs, & seafood.
I don’t binge, purge, or obsess over restrictive calorie counting & dieting anymore.
I eat when I’m hungry, stop when I’m truly satiated, & fast when I’m not hungry.
Notes: I initially gained 15lbs on the carnivore diet but stuck with it & adapted. It took a whole year of experimentation to find my calorie & macro sweet spot. Been meat based for 3+ years. I have lost 55lbs in my lifetimes, I’m 40 years old, been all shapes & sizes. I’m 5’1, & maintain 105lbs +/- a few lbs on 2000+ calories/d.
My weight loss did not happen overnight & you do not always feel fantastic, it’s not linear & requires a lot of patience.
I’ve lost 55lbs over my lifetime!
Common Carnivore FAQ’s
What do I eat? Do I need to buy expensive, organic, grass-fed meat? No. buy what you can afford & enjoy. Eat meat, eggs, & seafood. Ground meat & eggs are cheapest, buy what’s on sale. I would eliminate dairy, cheese, pork rinds, & artificial sweeteners the 1st 30-90 days. Most have gut or emotional issues with these things. Drink water, coffee black, unsweet tea, electrolytes.
What are high fat & low fat meats? Your higher fat meats will be your ribeyes, beef chuck roasts, ribs, waygu beef, 75-85% ground meats, pork sausage, pork butt/shoulder roasts, salmon etc. 85% ground meats are my sweet spot. Low fat favorites are shrimp, scallops, fish, 90-93% ground meats, Perdue ground chicken. Grilled chicken breast, egg whites, & chicken thighs without skin are also leaner options.
Can I use seasonings or eat other things besides meat & eggs? I’m all about freedom of choice & flexibility, if you want to use seasonings or consume other foods like carbs, fruits & veggies & they don’t cause any negative physical or mental issues – go for it. It’s YOUR diet. 1st 30-90 days, I’d stay more rigid so you know what works & what doesn’t.
Why did I lose my period? The biggest reasons I see are under eating, not eating enough fat, overly fasting, & over exercising. Keep your stress as low as possible.
I have loose stool, is this normal? I experienced this when I 1st started. Digestive enzymes will help. Take these 5-10 minutes before eating or mid meal. Try reducing meal sizes, increasing meal frequency, & lowering fat/meal. Don’t add extra fat to meals. When we reduce carbs & fiber we loose the “bulk” in our stool paired with the higher fat/protein content in meals our gallbladders release more bile to compensate to digest our meals.
I’m constipated, why? See this most often with clients when they’re consuming too lean of meat, too many processed meats & dairy, & not drinking enough water/electrolytes. Deli meat, pork rinds, dairy & sausage can be culprits, minimize these. Eat natural meat, increase fats by choosing fattier cuts like 80-85% ground beef vs chicken, increase water, & electrolytes. You should be drinking at least 1/2 your body weight in oz of water/d. Always being in a stressed out state can do this too as well as not getting enough sleep. Also, if you’re not eating enough, your digestion naturally slows too. Track your food, make sure your calories ¯os are appropriate.
Having leg cramps/muscle soreness? Make sure you’re recovering properly by managing stress, sleeping 7-9 hrs/night, getting in electrolytes & magnesium (I use Ultima Replenisher, link in IG bio), & staying hydrated.
How do you order when you eat out & travel? I typically stick to plain beef patties if I eat out, especially fast food. I’ll order 4 plain quarter lb patties from McDonalds for example. Also enjoy shrimp, scallops, salmon fillets, occasional steaks, plain/naked wings. BBQ places I go for the plain beef brisket. Ask how they cook their food & ingredients. They will custom cook your food. I ask for no oil & no seasonings. At Mexican restaurants I order the fajita meat only, no oil, no seasoning. I travel with my Instant Vortex 6qt airfryer & pack ground meat in a cooler for meat bars. I always book at hotel with a fridge, microwave, & fitness center. Cook your meat ahead of time and keep it in a baggie &/or in a cooler. At gas stations, they usually have hard boiled eggs & a microwave if you need to heat your food. Go to the grocery & stock up when you reach your destination. On the go, I enjoy rotisserie chickens, check the ingredients. In a pinch, most airports have restaurants to order meats & have hard boiled eggs.
What do I do when people question me? Use it as chance to educate on why you’re eating a meat based diet. Most people are just curious. Don’t let it trigger you, if they do give you sh*t, it is because of the way they feel about themselves, not you.
How many meals do you eat? Do you snack? During a 12hr shift work day in the ER, I eat 2 meals/d. An off day I can get away with OMAD post fasted workout. I eat around 2lbs of meat per day. I do not snack, “treat” myself, or earn food. Some days I like higher fat, others days I eat leaner. I trust & listen to my body.
How much protein should I eat/what do you eat? I will preface this with we are ALL DIFFERENT. I thrive on higher protein, I also strength train & CrossFit, have an active job, & get 15k steps per day. I avg 140-175g of protein/d. Most do well on 1g protein/ lb of body weight or goal weight if you have more to lose. I find most females do well around 120-150g of protein daily & keep a leaner physique. Others prefer a 70/30 or 80/20 approach.
Protein per meal? Most do well around 30-60g on avg of protein/meal if you’re consuming at least 2-3 meals/day.
How do I increase fat? Choose fattier cuts of meat like 75-85% ground meats, ribeye, beef chuck, pork belly, & ribs. If you have to you can add some butter, bacon fat, & tallow to meals. Ask your butcher for fat scraps or skins.
How do I know if I’m eating too much protein? The most common symptoms: waking up in the middle of night, sh*tty sleep, peeing all the time, lack of energy, hungry all the time, & excess thirst. Protein thresholds will be different for us all, it is helpful to track your food.
I feel tired all the time, why? Again, track your food. Often times you’re actually not eating enough calories. You may also not be consuming enough fat & too much protein. Most active females who workout 3-4 times per week, avg 10-15k steps/day, & lead an active lifestyle should be consuming around 1800-2100+ calories daily for general maintenance levels. Also take your electrolytes, you excrete more water & lose electrolytes during the transition.
What macro ratios should I start with to find my maintenance calories? I recommend most starting with a 1:1 ratio of protein:fat. For example, I started around 150g Protein:150g Fat then made adjustments off of that foundation. Use the TDEEcalculator.net to help you find your maintenance calories, then set your protein around 1g/lb of body weight or goal weight, then set your fat grams. You just have to experiment.
I can’t tell when I’m full! This happens often in those who come from a background of under eating, chronically dieting, orthorexia, & disordered eating. One of the biggest reasons is chronic dieting. It imbalances our natural hunger & satiety hormones (leptin & ghrelin), causing us to lose “sense” of what our body’s needs & are trying to tell us. We lose sensitivity to true stomach hunger, & get it confused with a multitude of other signals & needs like emotions, thirst, under recovery, boredom, stress, numbing, etc.
What can I do to help me feel when I’m full?
Eat regularly scheduled meals: they should be large enough to keep you satiated 4+ hrs. Protein (ex: meats & eggs) should be the center of your meals & around 30-60g of protein/meal. Daily goal around 1g/lb of body weight or goal weight if you have more to lose. (leaner individuals even up to 1.5g/lb for some) **Everyone’s preferences, thresholds/goals will be different as far as daily grams of protein. These are GENERALITIES! Some like higher fat approaches like 70/30 & 90/20 carnivore. Go your own way. I hope whatever you choose you feel AMAZING! 🙂
Do not skip meals, allow yourself to get “hangry,” & chronically under eat: especially if you tend to binge &/or emotionally eat. If you cannot control your eating when you’re overly hungry, I do not suggest intermittent fasting or doing extended fasts either. Eat slowly. It takes 20 minutes for your body to sense fullness.
Avoid trigger foods: mentally (causes emotional eating, binges) & physically (causes gut flares, bloat, energy crashes, etc) triggering foods like sugar, carbs, highly palatable & calorically dense foods like cheese, nuts, nut butter, bacon, ribs.
Will I gain weight on Carnivore? It depends on the level of healing you need to do metabolically & hormonally when you start. Also, what is your story? Have you chronically been dieting your entire life? If you’re starting from a place of under eating, you will most likely gain some weight when you start eating more food. Its basic science & will happen with any diet you choose.
We should be eating our maintenance calories the majority of the year, not dieting more than 1-2x/year for no longer than 12-16 weeks. You can use the TDEEcalculator.net to find your maintenance calories. Any weight you gain through making changes for better health & healing was most likely weight you needed to gain. Yes, you will lose the weight more easily & optimally the next time you try to diet after going through this period of taking care of yourself, eating more, focusing on muscle gain, & repairing any downregulation & imbalances from the years of undereating.
I hope there is something you can take out of this read! Good luck on your journey wherever it may find you!
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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
When we think of weight loss & happy living, the immediate reaction is to downgrade our food, increase exercise, work ourselves to death & become deprived for the rest of our lives.
Well, that’s one way to pursue weight loss & success, & it might work for some. But at what expense?
I spent a big chunk of my life that way — a very long & hard pursuit in my 20’s & most of my 30’s.
You end up putting weight back on, becoming miserable & embarrassed about your body. You chase all the wrong things & end up pissed off & unhappy wondering if this is all there is to life? One struggle bus after the other.
If you have been dieting & seem to feel like you’ve been unhappy & unfilled forever, not gaining any momentum, it’s time to flip the switch. It’s time to rewrite your story.
Thinking about health & happiness in terms of peace & fulfillment rather than scarcity will create a new environment for success in fitness & life!
It’s not about being as lean as possible. It’s not about being as monetarily rich as possible. It’s not about being married, or partnered, or single, or divorced, etc. It’s about love & savoring the journey!
What’s the point if you’re not enjoying life?
Here are some huge playmakers I’ve learned in the game of life! Get off the bench.
Your #1 focus should be on reducing stress & optimizing hormones.
Stress, anxiety & depression are huge factors that inhibit weight loss & quality of life. If you experience chronic, excess stress on a day-to-day basis, this needs to be at the top of your list. This also means eating well & ENOUGH. Chronic dieting is also a stress.
Sometimes it’s a challenge, well, because life – we need our jobs to make a living, or perhaps our children are driving us crazy. Do the best to control what you can control.
Elevated cortisol levels have a sneaky way of increasing your hunger & cravings for junk foods (or overeating good food sources, too!). This can easily escalate to overeating & weight gain.
Some natural alternatives that help mitigate stress & anxiety:
Spending time in nature, walking is always the answer
Listening to your favorite music while your kids are b*tchin
Exercising so you don’t punch the offending person (I recommend lifting weights)
Meditation, yoga, have a spa day
Stretching & massage (even if you have to do it yourself)
Spending time with animals (especially the cute ones)
Get more sleep & get movement in 1st thing in the morning before you eat.
Sh*tty sleep makes you tired throughout the day, throws hormones off, makes you hungrier, & causes you to give fux about things you most likely don’t need to give fux about. All can cause more fat gain.
A study in 2010 found that adding 3 hours of sleep resulted in burning 400 calories at night. Subjects who slept for 8.5 hours/night lost 60% less muscle than those with 5.5 hours of sleep/night. In addition, extra sleep helped them boost their metabolism.
Also, stop telling yourself you’re not a morning person. Knock out 20 minutes of movement 1st thing in the morning before you eat. When your body is in a fasted state, you are more likely to burn fat for energy since there isn’t any instant fuel available.
Lift weights & simply do sh*t you love to celebrate what your body can do.
I modify CrossFit classes + Lift & “body build” 5d/wk. Haven’t looked or felt better! Lifting heavy weights not only burns calories (because it takes a lot of energy to do this), but it helps you build extra muscle. This is important for us seasoned ladies, who lose muscle mass more rapidly as we age.
Lifting weights helps keep your bones strong & healthy & eliminates your chances of fat gain as menopause starts to creep (as in, belly pouches & weight gain as long as you are also prioritizing stress management & happy hormones).
The more muscle you have, the better you look nekkid & the more food you can eat because muscle allows you to burn extra calories at rest & throughout the day.
The hardest climbs lead to the best views.
I wake up early, get outside in the sun & nature as much as possible, walk 15k steps/d, eat plenty of protein & healthy fats via meat & eggs, & give gratitude for all that I have now & every mistake that has made me better.
It’s the struggles in life that shape us & determine who we become. My elderly patients & clients frequently tell me that they have finally been able to see their difficulties in life as sources of both strength & character. They are proud of the challenges they have faced & wish they had adopted this thinking when going through difficult times.
As one patient told me, “Just keep moving. Minutes of pain can lead to years of growth.” You can use this mindset to achieve your goals, both in life & fitness.
You are the main character of your life.
A lot of us forget that each of us has a different story. When we try to align our stories with what other people expect or want, that’s when we lose our own.
Think about dreams you want to fulfill. Whenever we don’t know what to do, we should ask ourselves, “Will this make me happy? Will it add legacy to my story & value to other people?”. “Rich & successful” mean different things to us all!
In your healthy living journey, remember that you are the main character. You don’t need to compare your results to others; they are your own! Your story will unfold, maybe just in a different way.
Embrace aging is inevitable, but living well with a young spirit & nourished vessel is a choice.
Resting doesn’t mean quitting.
Sometimes life gets really hard & common wisdom tells us to keep persisting. We should, but what’s often left out is that it is ok to take a break. Taking a break from challenges in our lives makes sure that we have the time & energy to come back with a better mindset. Taking a break does not have to mean “giving up”… it just means we’re re-energizing ourselves for a bigger comeback!
How does this lead to happier living? If you find yourself completely stressed out, take a break! It’s ok! You can meditate or just rest your mind & body. When you come back after this rest period, you’ll have a clearer mind & renewed purpose.
The secret to having it all is believing abundantly you already do! A healthy, happy mind & spirit mean a healthy, happy life. That also takes rest & presence.
It’s the little things & There’s no such thing as false hope.
Yeah, the big things are great but if you sit down & talk to the elderly, they rarely talk about what they’ve achieved. They speak of candid moments of generosity & kindness that they still remember, even decades later.
We often forget that making others happy can also help us become happier too. So be kind, both to others & yourself!
Hope is the desire that a situation or circumstance will turn out favorably. By its definition, it can’t be false. It’s either there or not there. Would you rather spend time with someone who lives a life of positivity & optimism or despair?
It is possible for you to become healthier, happier, more fit, etc…whatever you want is possible! Have faith because sometimes it’s all we have & you create your reality!
Share with a friend who needs this too!
There is a light inside all of us. No matter how hard we try to shove it down.
It glows. Always glows — even the faintest, no matter how dark it may seem.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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!
Y’all things aren’t as complicated as you think they are. Get healthy first. I promise everything else falls into line when you put your health first over aesthetic fat loss goals.
You just need a WOE (way of eating) that serves you best mentally & physically & is easy to implement into your lifestyle & stick to.
The big rocks rule: -getting good, restful sleep -getting sunshine & outside -getting daily movement -eating nutrient dense, whole, unprocessed foods -managing stress -cultivating nourishing relationships -setting boundaries & knowing it’s ok to say NO -reducing your toxin load & exposures as much as possible -drinking pure, natural water
Each person is unique & will require a different balance of macronutrients for optimal health, which can change throughout one’s life.
But, there are general guidelines for both men & women, which is a great starting place & should be helpful for most people.
➡️I personally believe you should earn your carbs through activity. Not everyone chooses to eat carbs & that’s OK too.
➡️Research has shown that the body can use (burn or store) about 40g of carbs after a meal. Your body uses carbs more efficiently if/when you’re active. Meals that exceed 40g require more insulin & often times extra carbs to be converted into fat for storage.
➡️High-quality protein is the bomb 💣 & foundation. 1g/lb of ideal body weight for most. Experiment, you can go higher if you want.
Always listen to your body, keep track of how you feel & enjoy the journey!
Pick a WOE (way of eating) that serves you best mentally & physically, is easy to implement, adhere to, & stay consistent with.
Carbs are determined & “earned” through activity level & physical needs & preferences. I find most don’t need more than 100g if you’re fueling properly with appropriate quantities of protein & healthy fats.
Keep meals under 40g of carbs if you choose to eat carbs. Some of us prefer a meat-based “carnivore” approach & that is ok too. Goes back to point #1.
Most do well with meals around 30-60g of protein. Protein I personally like around 1-1.2g/body weight or goal weight if you have more to lose. Leaner, smaller individuals can typically get away w/ranges up to 1.5g/body weight. Ex: I’m 105lb & eat around 170g P/d. Go your own way & experiment, we’re all different.
Fats, depending on your carb intake should be at least 25-35% of our daily calories. A general goal is .7-2.2g/kg of body weight. Those doing high fat carnivore may be around 80% fat/20% protein. Others that choose higher protein carnivore may be around 70/30, 60/40, or even 50/50 fat:protein as far as macro ratios. Experiment to find where you thrive & feel your best.
Choose a meal frequency that works for you. Some like OMAD, some like 2 meals/d, most stick to 3 meals/d.
Most of us should be fasting at least 12hrs overnight. No snacking & making sure our meals are protein centric with adequate healthy fats. No low quality veggie oils.
Gratitude Attitude & Get Outside: red light therapy, walks in nature, get outside at sunrise. Mindset & thoughts matter. You can’t be a negative Nancy & a Positive Patty at the same time. Who would you rather hang out with?
Realize you can eat more than you think you can & maintain a healthy weight. You do not need to eat 1200 or even 1600 calories/day to lose/maintain your weight. I have maintained my weight on around 1800-2000+ calories per day for almost 2 years. Please reverse diet if you’ve been chronically under eating. It’ll be the best thing you’ll ever do for your metabolism, hormones, health, mood, energy, sex life – everything! You’ll quickly discover life doesn’t suck when you finally start eating more than a toddler.
Focus on the big rocks: Sleep 7-8 hrs, shoot for 10k steps/d, eat your meat, drink water, minimize stressors. Being stressed to the titties is not a badge of honor. EX: sh*tty sleep, over exercising (1hr/d, 5 d/wk is enough), too much HIIT (waking 10k/d is a standard goal), under eating (most active females require 1800-2100+ cal/d for maintenance), overly fasting (12-16hrs overnight is sufficient), over caffeinating (<300-400mg/day).
Find your maintenance calories if you don’t know using the calculator on tdeecalculator.net This is what you should be consuming the majority of the year for optimal health & function. Shoot for these calorie goals 1st. I suggest getting comfortable with this before playing around with sexy stuff like fat loss cuts, fasting, & fat cycling. Especially if you come from a place of chronic dieting & disordered eating. This may mean you need to reverse diet & handle your relationship with food first before heading into a fat loss cut.
How to handle food pushers: Use this as an opportunity to educate them on why you require specific foods for your needs, preferences, dis-ease, etc. If you don’t feel comfortable doing this, a simple, “No thank you, & I appreciate you.” is all you need to say. You do not owe anyone an explanation of your needs. You are in charge of what you put in your body.
Cut toxicity from your life: Control what you consume. What you focus on will have an enormous impact on your mindset, attitude, perspective, & what you attract into your life. It is mostly a result of 3 things: What you consume (what you eat, read, listen to or watch), Who you hang out with, Your inner dialogue & self-talk. I like to refer to it as “garbage becomes garbage.” We truly become what we consume physically, mentally, & emotionally. To have a healthier life, take responsibility for what you consume.
Bring your own food to social functions, eat before, or custom order. Check the menu ahead of time. Most places always have meat. Ask them to cook your food the way you need. I ask for my meats to be cooked in no oil with no seasonings. Skip sauces & dressings or have them on the side. Skip pan-fried, breaded, creamed, dipped, scalloped, slathered, etc. Lower cal will be grilled, steamed, baked, roasted, broiled, seared.
If you’ve struggled with disordered eating/chronic dieting & can’t “feel” true hunger/satiety cues, slow down when you eat & stop fasting too long. This one – HUGE. You should be able to distinguish between true physical hunger & emotional hunger/habits. Meals should be large enough to keep you full for 4+ hrs, they should be protein/fat centric, & you should not be snacking in between meals. We numb emotions with food, we eat too fast, we eat our kids food, we eat in front of the tv, we wire our brains to think these self sabotaging habits are normal. You can choose to change those habits & re-write your story.
Realize the adaptation period takes a lot longer than you think. It’s a journey! Ya gotta give it more than 2 weeks to a month y’all. I gained 15lbs initially on the carnivore diet because my body needed to heal. Yes, it was uncomfortable, but I knew & always say any weight you gain trying to gain HEALTH is weight you NEEDED TO gain.
Have patience & commit to doing the hard things that are right things to give you long-term health & longevity.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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!
My weight gain & disordered eating was impacting my health. It was a problem I had yet to confront & resolve. I was a mid-size “woman” at the moment. I could wear a size L at the age of 14. My jeans size was a women’s 16. I weighed 160lbs at barely 5 foot tall.
Despite knowing I needed to lose weight & it was the reason all the kids were mean to me & none of the boys liked me I still hid my binges & ate like garbage. I had a sweet tooth & could throw down gallons of ice cream, & boxes of cereal & cheese nips in one sitting. Then I’d throw it all up & struggle with gut flares for weeks. Why TF did I do this I thought? I remember the doctor telling me I needed to lose weight & people would say the annoying, “You’d be the prettiest girl in school if you’d just lose weight.” **Insert eye roll.** But I knew there was some truth in what they were saying. My first thought? I bet I can drop 20 lbs in 2 weeks if I don’t eat & exercise more. I just need to “want it bad enough.” And I did. I stayed stuck in those self sabotaging cycles for decades. Sound familiar? I don’t have middle gears. It’s nothing, or full throttle! And that’s how I was with food, alcohol, exercise, mindset, & negative self talk. Those of you who have read my other blogs might know that I once got so thin that my hair started to fall out. I had fainting spells, low blood pressure, & cervical cancer in my 20s, & I ended up in the ER with a BAC (Blood Alcohol Content) of .346 & on a vent after a night of drinking one time. You have no idea how badly I needed to hear this to love myself & keep fat loss off forever…SWIPE!
I hope these help you too & are the very things I also teach my clients. [Coaching FAQs in IG bio] oxox Coach
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. 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! Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
Quick Tips with Coach K! Why 80/20 higher fat carnivore may not be working for you. Highly asked question the past few weeks. Here’s input based upon my experience & people who may fit an avatar like me.
**DISCLAIMER: I want you to find an approach & WOE (way of eating) that makes YOU feel AMAZING no matter what it is. This is not to throw shade on any diet approach, simply sharing my experience & reason why it may not be working for you if you’re similar to me. Summary in a shot glass:
I personally do better on a higher, optimal protein approach. I’m an avid exerciser, athlete, do crossfit, lift weights, & live an active lifestyle. I want to build & maintain as much muscle as possible.
I have Crohn’s disease & don’t have a gallbladder, my fat threshold is lower (means I can’t eat as much fat) than someone with a gallbladder who digests & absorbs fat well. Through personal experience tracking food & experimenting for DECADES I discovered when I ate higher fat over 150g/d, my digestion was terrible, I had slow motility, became constipated, inflamed, & gained weight.
I am lactose intolerant. Dairy causes gut upset. I’m unable to add large amounts of butter & cheese to help me increase fat. I also don’t digest pork well & bacon fat in larger quantities also causes digestion & histamine issues.
I lived decades with disordered eating. I binged & purged & also had bouts of anorexia. I am a volume eater, which means I feel more satiated & “safe” on higher volume foods like meat vs low volume food like fats & oils. It is difficult for me to feel when I’m full on high fat, which leads to overeating & thus gaining weight. Self awareness is everything y’all. Thank you for allowing me to express my experiences & I hope they help you! If you need additional help, I would love to listen & assist. ⬇️Coaching FAQ’s in link in IG bio⬇️ https://lilbitoffit.com/coaching-faqs/ oxox Coach K
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. 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! Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
I’ll be the first to admit I realize now I was in an abusive relationship the majority of my life.
– with myself.
I did some pretty f*cked up things to this 5’1 frame. Reflecting back, they were a result of childhood trauma from bullying, being called the “fat girl” & believing the lie I wasn’t enough unless I was a certain teeny tiny size.
It caused food addiction, body dysmorphia, orthorexia, a cultivation of self sabotaging habits, scarcity mindset, & a dangerously poor relationship specifically with carbohydrates. They were my drug of choice.
Basically, dieting & chasing a smaller body were my hobbies. I thought, “Well, every woman I know talks about dieting. The most admired are thin. I must not be trying hard enough. Eat less & workout more.”
You’re brainwashed to think chronic dieting & living off diet & sugar free foods are just a “normal” part of being a female & a requirement to attaining better body. They can reap long lasting issues that affect every coat of paint you throw on your life.
I remember being as young as 8 comparing my body to skinnier girls in class. I was teased & the disordered eating & bad body image grew — to the point I remember putting a belt around my tummy rolls in middle school under my jeans so I looked thinner. I needed to “suck it in” then maybe they’ll be nicer to me.
At 16, lunch was cottage cheese & a few ritz crackers, no more than 5 crackers I reminded myself. And I thought that was too much. I wore restriction like a badge. The smaller I got, the more attention I got. After a traumatizing break up in high school, I lost 15lb in 2 weeks right before the end of summer break. Everyone raved how “good” I looked.
The bottom photos I was struggling significantly with my disordered eating. I never thought I was thin enough.
The more praise, the more I craved the look of bones in the mirror.
Being thin meant I received love & was more worthy.
In college, I obsessed with working out to counter my binge drinking/eating. I threw up my food & took diet pills. I just wanted to be thin like the other sorority girls.
Even when I married at 22, I hid my binge eating & orthorexia. The drinking also spiraled out of control. I ended up in the hospital on a vent one time with a BAC (Blood Alcohol Content) of .346. Talk about a wake up call, I almost died.
I later divorced at 27, had a handful of failed relationships thereafter. I always numbed & sought control by not eating or excessive drinking. I’d take shots of cold medicine at night so I’d go to bed earlier to avoid eating.
I remember after one breakup I got so thin people started talking, I lost my period. I went to my OBGYN, she checked my urine. She said, “Your ketones are high, your weight has dropped. Has your diet changed? Are you feeling ok?” My blood pressure was 80/58. I didn’t know what that meant. My body was literally eating itself.
The bingeing, purging, restriction, & eating diet foods tore my gut up — all spiraled into a mess of health problems later. Which initially was diagnosed as IBS, then in 2018 as Crohn’s.
Left at my heaviest weight at 160, center struggling with Crohn’s flares, right after transitioning a whole year on the Carnivore Diet.
It didn’t stop there.
In 2013, my gallbladder quit functioning after so many years of disordered eating. I got cervical cancer, had to have part of cervix removed, & royalty f*cked up my hormones, metabolism, & gut function.
At 31, I discovered CrossFit. I dug myself a hole of further metabolic adaptation over training & undereating. Struggling with eating so many carbs & foods I didn’t realize my body wasn’t digesting and absorbing. It wasn’t that the carbs or foods were “bad,” it wasn’t that I didn’t need them for fuel or that they weren’t “healthy” – it was my relationship with them, the emotional triggers, & the physiological fact that my body couldn’t digest or absorb them properly.
One of the best gifts I ever gave myself was the permission to view these years of hardships as lessons to become a better human, and thus, help you all learn from my experiences.
True freedom is gained by learning to love your seasons, honoring what works for you as far diet and exercise, & simply appreciating your body for keeping you alive — not just for what you look like.
I 100% believe the Carnivore Diet put not only my Crohn’s in remission, but cured my disordered eating and food addiction. It gave me a new start at life.
My lens is clear now. Food doesn’t control my every thought. I don’t binge. I know exactly what to eat to stay my happiest & healthiest. It is simple & delicious. My health, mentally, emotionally, & physically haven’t been better.
It took faith, patience, & much experimentation. I had an interview where I talked about my whole first year and what I experienced going carnivore HERE. It will answer most of your questions.
Did you know about 45% of women and 23% of men within a healthy weight range think they are overweight, & at least 20% of women who are underweight think they are overweight, according to Eating Disorders Victoria.
How to learn to love your body
STOP IGNORING YOUR BODY
Get to know your body, it keeps you alive. Your body is a miraculous creature it’s nothing to be ashamed of. Every bump, crevice, scar, sunspot, stretch mark, freckle, wrinkle — those are badges of LIFE. You earned it!
•Don’t avoid mirrors.
•Spend more time naked.
•Wear the bathing suit
•Buy clothes to flatter your body not the other way around. You wear clothes they don’t wear you. You don’t change your body just wear clothes.
•Touch your body, sexuality is NATURAL & NECESSARY. Take pictures. CELEBRATE your body.
•Learn your true hunger cues & when you’re emotional eating. If you have a poor relationship with specific foods, OWN IT. Make changes and choose different foods. For me, carbs trigger poor habits, meat and eggs are satiating, nourishing, and delicious. They give me food freedom. Yours may be different. Experiment.
•Eat what you’re craving & don’t restrict all the time.
•Ditch the scale and focus on how you FEEL. The more you do to get in contact with and accept your body the way that it is, the more you are likely to develop better body image.
STOP CHECKING YOUR IMPERFECTIONS
Are you the one who does the ab check at every mirror? Pinch fat? Guess what? Our body changes & fluctuates every day, every hour sometimes. You don’t have flat abs all day, it’s called eating food, which keeps you alive. When you sit, we all have rolls! It’s called skin.
Write a list of your “checking” behaviors. Once you become aware & how often, slowly try to reduce the times you engage in these behaviors. I promise it will become easier & less work time & awareness.
STOP COMPARING
It’s a challenge, I get it. Especially with social media at our fingertips. We spend so much time rubbing a freakin piece of glass. Make that time a positive impact on your life. Unfollow accounts that make you feel bad about yourself. Follow those who are uplifting, love their bodies, and resemble a body like yours!
Again, note when this happens. What & who were you looking at? Is that body a realistic goal for you? How do you want to FEEL? Often that has nothing to do with your aesthetics. Happiness starts on the inside. Follow podcasts, accounts, YouTubes, whatever media you want that promote health and body positivity and acceptance.
SEPARATE NEGATIVE EMOTIONS FROM FEELING FAT
Often when we have a bad day, a fight with a friend or partner, maybe our clothes don’t fit “just right,” or someone made a comment that made us feeling uncomfortable, we let those emotions wreck our entire day. Those emotions have nothing to do with what we look like but what we feel about ourselves.
They’re triggers. If I tried on a bathing suit & it looked hideous, I’d be pissed off all day & want to starve myself as punishment. Sound familiar? When this happens, remind yourself that your weight & reflection were the same before the incident.
CHANGE YOUR SELF TALK & PRACTICE ACCEPTANCE
Would you talk to your best friend like you talked to yourself? Remember thoughts become things & you attract what you put out.
The more negative self talk, the more it makes you feel awful, because you believe it. The more your feel awful the more likely you are to restrict, binge, emotional eat, & self sabotage because that is what you’re attracting into your life.
Instead of saying, “I look horrible in this outfit, I need to lose 20lbs.” Say, “I’m excited to make healthier changes to feel my best. Everyday in every way I am better and better.”
A big key to changing negative body image is to kill the critic.
FORGIVE
For me, I forgive the human who made the human mistakes. For without that version, she wouldn’t have learned her lessons and turned into the woman she is today. ❤️
Sending you a great big virtual hug! If you need to talk, don’t hesitate to reach out on Instagram!
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness.
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition.
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!
@lil_bit_of_fit ‘s Live Your Best Life List If you’re ready to begin again, start here!
Sharing my list!
GRATITUDE & MINDSET: Name off at least 3 things you’re grateful & do at least one thing that brings you joy. Smile more. Compliment more. Do at least one nice thing for someone every day. Make a vision board or list on Pinterest & fill it with visions, quotes, pictures, & expanders of the life, love, body, & person you desire to embody. Believe you are worthy & deserving. Listen to positive podcasts, read books, surround yourself with extraordinary people & nurturing environment.
HEALTH: Get a walk or some kind of movement done 1st thing in the morning. Be intentional about getting 10K steps/d. Choose nourishing food that does not cause any negative physical or mental triggers. Eat slow & mindfully. Hit your protein grams/d. At least 30-50g/meal. Average 2-3 meals/d, no snacking. Let your carbs & fat grams fall where they will. Eat at your maintenance calories the majority of the year. Hydrate. Walk after meals, even 10 minutes. Eat your largest meal & carbs (if you eat them) after your workout & taper meal sizes off later in the day. Moderate caffeine & alcohol. Strength train 3-4 x/week. Use HIIT cardio wisely.
SELF: Do sh*t you love everyday, fill your cup. Sleep 7-8 hrs/night. Take rest days. Sweat, get sunshine & nature as much as you can. Live by the 4 agreements: Be Impeccable With Your Word, Don’t Take Anything Personally, Don’t Make Assumptions, Always Do Your Best.
WEALTH: LOVE what you do. Spend & invest wisely. Find out what you love to do & get paid well for it. Realize you work to live not live to work. Money is good, it’s energy & freedom. Give back. Wealth means more than just money in the bank. Make decisions from a source of love not greed or loathing. You deserve a life of abundance!
RELATIONSHIPS: Connect with your people. Make memories! Tell people you love them. Communicate efficiently & often. Seek first to understand before judging. Your network is your net worth. Every opportunity is a networking opportunity, carpe diem, savor the present.
That’s it. There’s mine. Make your own! Remember motivation is fleeting, but you have the choice to be a person who keeps commitments to themselves!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
One day I woke up and I was sick of being the fat girl. I was sick of the FEELING of hating my body, feeling slow, out of shape, weak, struggling with gut issues, & frankly, mediocre. DONE.
Body transformation takes time. It’s taken me about 10 years to build and heal my physique! I currently live a meat-based or “carnivore” lifestyle and haven’t felt better!
I’ve lost 55lbs throughout my lifetime. I’ve been all shapes and sizes. I’ve made all the same mistakes as you from trying every diet known to man, bingeing and purging, restricting, abusing exercise, taking diet pills – you name it.
Only until you learn to love the skin you’re in & make the changes you need to make from a place of self love vs self loathing does true transformation take place.
You asked me for my best fat loss advice and here are 10 things I would say…
1. You don’t have to diet often once you heal your body & make peace with the right foods & workouts for you. Your routine and success habits will transform your body into whatever you want it to be. That starts with an abundance mindset.
2. You should focus on strength training and feeling amazing. Sprinkle in just enough cardio to do your body and mind well. The secret is progression and consistency. Just get to the f*cking gym.
3. You don’t need as much fiber or as many carbs as you think you do, especially if they’re causing gut issues. We’re all different. Experiment. Do what works for you, not the crowd. Eat animal based nutrition (meat & eggs) & cut processed foods.
4. Sleep & recovery are just as important as food & workouts. No, you can’t function optimally on 5 hrs of sleep. Stress management is also a must.
5. Sometimes success looks like contentment, not chaos. Drop the FOMO & slow down a little bit. I realized running myself into the ground, trying to keep up with everyone was serving no one. It’s ok to be considered boring. It’s ok to like to go to bed early & get up early. You are the star of your show, not a cameo. One person’s “living life to its fullest” may be another person’s demise if it’s not true to their alignment.
6. How bout we normalize not “liking” certain things about ourselves but being ok with it, like cellulite. Use it as empowerment & proof of a life well lived.
7. Wisdom is remembering a past experience & feeling without an emotional attachment. Learn your lessons & move on.
8. Just like life, the scale will have ebbs & flows. You can’t grow & change staying the same weight & staying at the same point in life. The secret is not allowing the ebbs & flows to affect your emotional well being.
9. Stop letting your clothes wear you. YOU wear your clothes. Be your own fashionista. Wear whatever the f*ck you want. BE EXTRA. Dress to compliment your body. Stop trying to fit into clothes that are outdated & don’t fit you anymore.
10. Stay in YOUR lane & do what’s best for you. You don’t need to follow rules or follow the crowd. Like I always say, “I don’t do rules, I do what feels right.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
