Advice from an 81 year old: The most important thing in life

I asked an elderly patient years ago, “What is the most important thing you’ve learned in 81 years?”

And she said somethin I’ll never forget that I also heard on a past podcast,

“One of the most important things I’ve learned is health is the crown on the well person’s head that only the sick person can see & wealth comes in other important forms other than money.”

Ooooof. Who else felt that? 👋

She went on to say, “I wished I had changed my perspectives sooner. Mostly around the perception of being ‘rich’ & that in order to be seen as beautiful I had to be certain size & status.”

She realized she was always chasin a goal like being rich & losing as much weight as possible instead of embracing the experiences of the journey & being grateful for what she already had.

I don’t know about y’all but I love spending time with the elderly. They’re full of magical wisdom. It’s one of the most favorite gems 💎 of my job working in healthcare.

Simply walking & making my bed helped transform my life, lose 55lbs & keep it off.

girl before and after weight loss photo lilbitoffit katie kelly

[It’s not what you think & this is what people don’t tell you.] My healing story here⬇️

https://lilbitoffit.com/1-year-on-the-carnivore-diet-my-story-journey-transitioning-to-a-meat-based-carnivore-diet/

When thinking about a #millionairemorningroutine & the routines of the fittest people on earth, it comes down to the reason AND intention behind their actions.

Let’s be real, simply making your bed is not going to help you lose the weight but being a person that LEADS & keeps commitments to themselves, WILL.

70% of leadership is how you lead yourself. There is a difference between leadership & management just like there’s a difference between PREACHING & PRACTICING what you preach.

I intend to be a human that when someone talks about me I would hope that they would say, “She makes me want to be a better person.”

Had plenty of wake up calls where I asked myself a few things:

How are you maintaining positivity in the face of negativity?
How are you setting goals & plans to execute?
How are you staying committed to yourself despite lack of motivation or judgement from others?

🔥People will follow you if you give them a purposeful reason to.

3 kinds of leadership:

1️⃣Physical leadership: Are you healthy & happy & nourished body, mind, & spirit to be strong & serve as a role model to others?

2️⃣Mental leadership: social media brainwashes & continuously puts what you want to see in front of you. What are you clicking on, subjecting yourself to, & what are you consuming?

Find the people you want to embody so you can learn from them & be better. Release the individuals who don’t take you where you want to go.

3️⃣Emotional leadership: The ability to stay balanced & even keeled in the face of negativity.

Know your mission & values. Your mission should be built on the foundation of your values.

So what are your values?

Mine: Service. Health. Wealth & Freedom. Self Nourishment. Extraordinary Relationships.

“Be who you are & say how you feel, because those who mind don’t matter, and those who matter don’t mind.” Dr. Seuss

5 things I’ve learned in 41 yrs I’ll leave with you in hopes of you learning sooner than I did:

➡️Joy, purpose, fulfillment (JPF) vs fame, fortune, applause (FFA). Which would you choose? I choose JPF because if you choose JPF the FFA will follow.

➡️Forms of wealth: self mastery, self awareness, family, health, your craft, personal development, money, time, freedom, charity, adventure, your circle of genius & environment

➡️Don’t lower your standards or standard of living to meet your income, live strategically within your means to raise your income & standards of living to meet your standards.

➡️You are always replaceable within a company. Don’t live for them &/or make them your identity. YOU make money for them. YOU are the gem & YOU create your own abundance. Take YOUR GIFTS with you & have the confidence to creat the life of YOUR DREAMS.

➡️If you’re gonna chase something, chase service. Because👇

“To live in the hearts we leave behind, is not to die.” – Thomas Campbell.

Our days are numbered, what are you gonna leave behind?

Abs…a pretty picture…a pretty/handsome face…money in the bank…titles…OR…

…👉the memories of your dream life well & wisely lived?

Reminders for today ✨

You don’t owe anyone anything:
Your healing. Your process. Your happiness. Your peace. Those all belong to you.

Affirm this today ✨

I welcome the harvest with wide arms & with an unfastened heart! ❤️🫶🌽🥩🙏🤲🧎‍♀️

Mantra for today:

Abundance is all around me.
Abundance & Attractiveness are energies.
Abundance, Inner peace & Fulfillment are states of being.
Abundance & Reality are an existence I create.
Abundance is a gift from the Universe. I unlock the door & my vibration is the key 🔑 🪄🚪
Abundance shows up as money & in many other ways.
I AM grateful for the continual stream of Abundance flowing into my life.

✨✨ ✨✨✨✨

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 : http://www.instagram.com/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

October 6, 2023

Do I block love?! Deliciously inquisitive gut check moment.

A friend asked how they could pray for me this morning…. I’m not asked that often…

…to be (grossly) honest & raw with myself (yuck. I don’t like triggered feelings either, I’m just like you) I feel it’s an uncomfortable, icky/weird trigger for me?! 🤔🧐 — Not in an ashamed shade, or ego shade, but in a realization that as well & fucking awesome as I have done healing myself & loving myself completely, I feel I have done it to the point I still have resistance to letting people love & take care of me because I know I can now take care of myself in my whole entirety. 👀

Just because you’ve healed doesn’t mean you’re perfect.

There’s SO much depth to the phrase, “progress not perfection.”

It’s not just a picture of your “stereotypical influencer” posing in front of a mirror. (Because when you hear that phrase, I feel most of us, especially in the nutrition & fitness space, that’s what we picture.)

I still have blocks around trusting people, both men & women. Although I always see the good in all things, I’ve placed a protective layer of sparkly, delicate, beautiful LACEY shield of guardedness around myself.

Vulnerable personal goals I am working on is to allow more LOVE❤️ in (In whatever aligned color/form I need. I trust God & the Universe knows what’s best for me)

To all my other peoples out here that are curious/betterment seeking/wisdom seeking/& a human/spirit that still struggles…take what you need, leave the rest🫶

Thank you to my friend that touched my heart & sparked the inspiration behind this message for me & y’all out there. In that moment I realized, “Katie, you give to so many people, do you let your guard down to allow other people to love & take care of you?

Gut check moment✔️

My response to my friend (& you can use this too)…

“Pray I have the strength & the love in my heart to be open to make people’s lives better, to take care of myself (and others) as appropriate. To follow my highest alignment, love, & compassion consciously & confidently to live my true story.”

Oftentimes it takes a gut check moment to turn up the thermostat in yourself to rise like a phoenix 🦅 🔥❤️‍🔥 to transform your identity in the most ferociously, fierce, nourishing, delicious way possible 😉

We turn up the thermostat to transformation via Faith. Intention. & Association.

FAITH: in whatever you believe & in yourself.

INTENTION: with your thoughts, behaviors, decisions, & habits.

ASSOCIATION: in your environment, everything you consume, the people, places, things & habits you surround yourself with.

Oxox

Thoughts of the morning.

🤚 Drop the Katie’s channeled “meat head/hippie/woo woo” mic 🎙️🪽 message.

Coach K

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!

You can catch her via Instagram @lil_bit_of_fit : http://www.instagram.com/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

October 1, 2023October 1, 2023

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

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

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!

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

September 20, 2023September 20, 2023

How to Be the Dream Girl

💃🏼👠Dream girl. She’s all that. I wanted to be her. You know the scene👉Walking down the stairs. 🎶💋Kiss me playing. Freddie Prince Jr. staring in awe as Lainey walked down the stairs🥹⁣

I LOVE the human body & admiring women embracing themselves with confidence⁣

🎙️Shared a podcast in IG stories today around the subject of becoming the #dreamgirl by @iamsahararose ⁣👉

⁣

Think about it, are you triggered when you see someone in a bikini/sharing appreciation for their bodies?⁣

⁣

My idea of being a dream girl, now, at 41, is embodying a healthy, happy, vibrant, loving, RAWTHENTIC (yes, I made that word up 🙂 warrior & a walking piece of art! I define ME.⁣

⁣

I can be beautiful with no make up on or extensions AND embracing my creative expression with external art like extensions, filler, & make up. ⁣

⁣

The way you FEEL about yourself affects the way you show up AND how you’re treated. It really has nothing to do what you look like but everything to do about the energetics around how you feel internally & project outwardly ✨⁣ju

⁣

You can be the #ITgirl or guy no matter what you look like. ⁣

⁣

I have met some aesthetically BEAUTIFUL/attractive people, yet they were the ugliest mofo’s I’ve ever met because their personalities, energy, & heart were dark & cruel & ego consumed & troubled.⁣

⁣

Take the photo, have the #photoshoot 👉It crystallizes the loving moment of you🫶⁣

⁣

F*ck it, be extra. I wear whatever outfits I want, no matter how EXTRA🦄🪩 because it makes me feel like a goddess warrior!⁣

⁣

I want this feeling & confidence for you from the bottom of my heart♥️⁣

⁣

…👉Goes & puts on blingiest, most EXTRA 💍 💎 outfit ever. 👑🙃🥰⁣

⁣

Share if this resonates with you my lovely #uglyduckling

Time to to #glowup

Oxox Coach K

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

September 18, 2023

This Ain’t My First Rodeo

I’m really drawn to smart people. Not just book-smart, but those who know a lot about life & themselves. In my words, “This ain’t my first rodeo.” 😝🤠

Those who are always looking to improve themselves & embrace their unique essence.

I like being with someone who knows more than I do & can teach me things. While it’s up to me to learn & grow, I appreciate being around someone who shares their knowledge with me.

I am so grateful for all of the reciprocal relationships in my life 🌹

Giving & receiving

Supporting & being supported

I don’t take them for granted & vow to be this person for someone else too.

📜 Life’s classroom teaches us invaluable lessons, here’s 4:

1. Embrace change with an open heart.💕

2. Learn from your mistakes; they’re stepping stones. 🏁

3. Cultivate gratitude; it’s the key to happiness. 🙏

4. Cherish relationships, for they’re life’s true treasures. 👑

That’s why the 20s are formative. You do things, f* k up, deal with the consequences. That’s what forms you.

It’s also how you learn & grow & how you change. You aren’t meant to go thru any season of your life with it all figured out.

Get out there, do stuff, choose the wrong things, f*ck up, fix what you can, don’t hurt people if you can avoid it, be kind, do better & more interestingly intentional next time.

Good morning, 𝓦𝓲𝓵𝓭 & Ｎｏｕｒｉｓｈｅｄ Blooms🌻

𝐀𝐟𝐟𝐢𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐨𝐟 𝐭𝐡𝐞 𝐝𝐚𝐲: 𝘐’𝘮 𝘵𝘩𝘦 𝘬𝘪𝘯𝘥 𝘰𝘧 𝘳𝘰𝘺𝘢𝘭𝘵𝘺 𝘵𝘩𝘢𝘵 𝘬𝘯𝘰𝘸𝘴 𝘮𝘺 𝘤𝘳𝘰𝘸𝘯 𝘪𝘴𝘯’𝘵 𝘰𝘯 𝘮𝘺 𝘩𝘦𝘢𝘥 𝘣𝘶𝘵 𝘪𝘯 𝘮𝘺 𝘴𝘰𝘶𝘭. 𝘛𝘩𝘦 𝘮𝘰𝘳𝘦𝘐 𝘭𝘰𝘷𝘪𝘯𝘨𝘭𝘺 𝘨𝘪𝘷𝘦 𝘵𝘩𝘦 𝘮𝘰𝘳𝘦 𝘐 𝘭𝘰𝘷𝘪𝘯𝘨𝘭𝘺 𝘳𝘦𝘤𝘦𝘪𝘷𝘦.

Y’all are my kinda Queens AND Kings 👑

Oxox Coach K

A couple podcasts I listened to this morning. I post all these in stories on my IG fyi.

https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000628227449

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!

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

http://www.instagram.com/lil_bit_of_fit

August 27, 2023

Some things I’ve learned in 41 years

I turned 41 this year.
𝘚𝘰𝘶𝘭 𝘧𝘰𝘰𝘥 𝘚𝘶𝘯𝘥𝘢𝘺 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 & 𝘱𝘩𝘰𝘵𝘰 𝘥𝘶𝘮𝘱.

I don’t remember what I thought life would be like when I turned 21 & thought about turning 40. But right now I can say I feel better now then I did back then.

Days off, simply being present, enjoying nature, wearing clothes I love, doing my nails, doing anything that lights my soul on fire is me creating my heaven & I’m proud of myself.

Along this journey I’ve figured a few things out 🙂 & I want to share with you my biggest takeaway for the last 41 years…

Ready????

It’s easier being EXTRAordinary & exceptional than it is being mediocre & average.

🤷‍♀️Here’s the hard truths & proof…

Most people are unhealthy & overweight. I choose not to be.

Most people are in debt & broke. I choose not to be.

Most people are complacent & lazy & have zero success routine. I am not.

Most people gossip & complain. I do not.

Most people stop learning. I have not.

Most people accept 0 responsibility. I take full accountability for myself, past, present, & future.

Most people are not a good example for their kids or society in general. I try to be the human I’d want my kids (if I could have any) to look up to.

Most people cower from hard conversations & tough situations. I embrace them & choose brutal honesty.

I am not saying I am perfect but a human that simply learns & strives to be better.

If you do the exact opposite of what “most people” do, you will live a pretty exceptional life.

I should warn you tho…

Doing what most people don’t do is not easy. But it’s also what makes it exceptional.

I hope me sharing life & getting older has inspired you 🙂

Go be EXTRAordinary & exceptional!

Oxox
Coach K

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!

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

http://www.instagram.com/lil_bit_of_fit

July 8, 2023

21 Hard Pills To Swallow I Wished I’d Known Before 41

Confessions + 5 things I learned from Dalai Lama…

I have confessions…(Yeah I’m channeling my inner Usher to share all the things 😆)

Witches, vampires, superheroes, paranormal, & immortality excited me! Dudes, I read all the Goosebumps & vampire books I could get my hands on as a shy, nerdy, overweight, insecure little girl.

Even as an adult, Twilight & The Vampire Diaries consumed me. I wanted to be Bella & Elena.

When I was 8, I asked a librarian: “I wish we all had a choice to live as a superhero or immortal.”

I’ll never forget what she said as she pushed back her dirty glasses. She said, “You know, you can. Your thoughts have power to become things. Start taking & embracing the hard pills right now so you can savor the good pills.”

I thought, “WTF are hard pills & good pills?” (Ok, maybe I didn’t think WTF as an 8 year old but that’s exactly what my adult mind would’ve been saying🤔😄)

Reading & learning about The Dalai Lama later in life, I realized our lives provide us with a shared portion of those hard & good pills that librarian was referring to.

Hard pills: Death, life stress, debt, health problems, obesity, relationship problems, depression, bad habits, addictions, heartbreak, etc.

Good pills: Love, assets, family, friends, a home, income, good habits, health, success, knowledge, etc.

I realized when I was younger, I feared & avoided the “hard” pills instead of embracing them as experiences to learn from.

Experiences to grow from in order to become the best version of myself. They didn’t make me a failure or less worthy, but actually MORE credible & valuable because I could confidently say I had been through some shit, accepted sometimes it be that way, & STILL come out on top.

For that, here are 21 hard pills I wished I’d known before 41 + lessons learned from Dalai Lama that will help you become stronger!

21 Hard Pills I Wished I’d Known Before 41

That if you risk all for love & it doesn’t work out, it’s not a failure because all love stories are worth experiencing. No growth of the heart is a waste. Ever.

2. That it usually takes 20+ years of working as a nobody before you acquire the wisdom & life experience required to know what’s truly extraordinary & that working diligently without concern of the rewards is what actually brings the rewards.

3. That the humbler the person & better the listener, typically the stronger the character & more successful.

4. That we get what we settle for. That your income will never exceed your self-identity & your impact will never be larger than your personal story.

5. That the way people make you feel when you interact with them tells you everything you need to know. Feeding trolls is a waste of your time.

6. That family, flowers, & walks in nature would bring me more happiness than my bank account or material items ever could.

7. That gaining health & being fit would multiply my creativity, happiness, productivity, & abundance considerably.

8. That your choice of relationship partner is one of the main sources of your success (or failure), joy (or misery), & peace (or worry). Choose wisely.

9. That I’d do my finest work in flow & that may not be chained to a desk or trading my time for money but in service, or in nature, or having fun, or in a smile or a conversation.

10. That Heaven & God & the Universe help those who help themselves & see the world as a friendly place. So do your best & let your higher power do the rest.

11. People putting you down or talking about you means you’re probably doing something right & a sign of increasing success. Keep going.

12. That the priorities I thought were important in my youth are actually things I’m least interested in as I mature.

13. That silence, stillness, & solitude form the sweetness of questions answered.

14. That small daily victories performed with disciplined consistency over extended periods of time lead to extraordinary results.

15. That when I didn’t get what I wanted were unanswered prayers because the Universe knew there was better for me.

16. That being scared shitless meant I was about to grow & discomfort is the price of accelerated progress.

17. That the best use of money is to invest in things that bring you & others joy like creating experiences & memories, not securing objects & possessions.

18. That willpower & mental fortitude are built by doing the things you need to do even when you don’t want to do them. Do more difficult shit.

19. That not every moment of your day needs to be used productively & grinding in a singular sense. Sometime productivity & grinding means self care, naps, staring at the stars, making out, making love, & doing absolutely nothing but admiring a life of unlimited beauty.

20. That respecting & loving yourself is vastly more important than others liking you.

21. That life is too short & too beautiful to play small & worry about what you look like or living other people’s timelines. All life has value. Start with your own.

5 Things I Learned From Dalai Lama

1. Nothing Stays The Same

Change is a rule of life. Nothing stays the same forever – bodies, bank accounts, relationships, health, jobs, etc. Don’t let fear stifle you. Embrace change, learn to fly, & enjoy the journey.

Dalai Lama says:

“Give the ones you love wings to fly, roots to come back, and reasons to stay.”

We are young when we leave our homes, parents, & family. Most people fuck up & make some wrong decisions along the way. But on the bright side, this hard pill reminds us that life never stays the same & it gives us the opportunity for growth.

Life is not your comfy sofa. When you take a break from people, places, & things, you analyze & appreciate their worth.

Lesson: The things that cannot fly cannot guarantee their triumphs.

2. It Takes Time To Make A Difference

Marcus Aurelius, Napolean Hill, & Seneca are the most famous philosophers. You might think they came from heaven.

Remember these people were ordinary human beings. Though they learned something: it was to realize that they could make a difference. They trusted themselves.

As Dalai Lama puts it:

“If you think you are too small to make a difference, try sleeping with a mosquito.”

We can do remarkable things as soon as we understand our worth & take action.

Lesson: Great things take time & the time is worth it.

you're never too old — I’ve lost 55lbs and put my Crohn’s disease & bulimia in med-free remission via the carnivore diet! Read my healing story here that may help you too!

3. You May Not Get Everything You Wish For

In life, you don’t get what you wish for, you get what you work for. – Unknown

I wish Aladdin were true. But nobody knows how many wishes we have left. Wishes mean nothing unless you put intentional action behind going after them. THAT’S what gets you your wish.

The Universe knows better than we do & sometimes what we think we want is not meant for us – that’s what Dalai Lama means by:

“Remember that sometimes not getting what you want is a wonderful stroke of luck.”

Lesson: Life is like a cinema, & with every act, it pulls up a curtain. The meaning of what’s behind the curtain is up to you.

turquoise in car — Grateful for a challenging, fulfilling career as a registered radiologic technologist

4. Legends Share Freely

Wanna know somethin? The illiterate empires died. The literate empires still live today. We read about them. We read about all the greats.

Dalai Lama says:

“Share your knowledge. It is a way to achieve immortality.”

Share your learnings. “To live in hearts we leave behind Is not to die.“ — Thomas Campbell

Lesson: Share what’s on your heart & leave big shoes to fill.

dads 66 birthday — My Dad’s 66th birthday, my 41st birthday, & mom’s new job celebration at Moon Drops Distillery in Fortville, IN

5. Happiness Requires Creative Awareness

As Dalai Lama says:

“Happiness is not something ready-made. It comes from your own actions.”

Meaning that if you’re not happy, you are doing something wrong.

Oftentimes we lose ourselves & make life more complex than it really is.

Opt for creative things to find pleasure & purpose in life. Creative things like coloring, music, hiking, fitness, dancing, singing, etc., can help you always find what you truly savor. Purpose brings fulfillment.

Lesson: Happiness is not directly achieved; it’s a product of inner peace & awareness.

hiking happy — Hiking is one of my favorite things!

Stay FearLESS!

oxox Coach K

All resources, discount codes, meal plans, workout routines, guides, recipes, coaching, & more here

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

June 30, 2023

Shocking Things Pictures Don’t Tell You. My Story (And Maybe Your Story Too)

“Pictures are worth 1000 words”…𝗼𝗿 𝗮𝗿𝗲 𝘁𝗵𝗲𝘆?
𝘚𝘰𝘮𝘦 𝘳𝘦𝘢𝘭 𝘭𝘪𝘧𝘦 𝘴𝘩𝘪𝘵 𝘢 𝘱𝘪𝘤𝘵𝘶𝘳𝘦 𝘥𝘰𝘦𝘴𝘯’𝘵 𝘵𝘦𝘭𝘭 𝘺𝘰𝘶 𝘢𝘣𝘰𝘶𝘵 𝘮𝘦🫣 {Maybe you can relate}

💁🏼‍♀️I changed my approach to life…I don’t put myself in a “motivation space” I put myself in a 𝙒𝙄𝙉𝙉𝙄𝙉𝙂 space.

Do what you love. Eat what you love. Move how you love👉 & 𝙡𝙞𝙨𝙩𝙚𝙣👂 to what loves you back. 𝚃𝚑𝚊𝚝 𝚜𝚙𝚊𝚌𝚎 𝚒𝚜 𝚠𝚑𝚎𝚛𝚎 𝚢𝚘𝚞 𝚏𝚒𝚗𝚍 𝚢𝚘𝚞𝚛 𝚊𝚗𝚜𝚠𝚎𝚛𝚜.

My most successful clients are the ones who have been through some shit yet still choose to be high achievers.

Because they know what it feels like to hit rock bottom. They know they don’t ever want to feel that way again & aren’t afraid to work hard to do & sacrifice to get where they want to be.

They want to be 𝗪𝗜𝗡𝗡𝗘𝗥𝗦. They believe they’re winners. And they execute.

This also means living a life authentic to them. It doesn’t mean having the biggest bank account with the fanciest clothes or lowest weight on the scale or heaviest weight on the barbell or looking a certain way. ✨It’s about embodying the person they want to be.

𝙒𝙞𝙣𝙣𝙚𝙧𝙨 𝙖𝙧𝙚𝙣’𝙩 𝙡𝙤𝙤𝙠𝙞𝙣𝙜 𝙛𝙤𝙧 𝙢𝙤𝙩𝙞𝙫𝙖𝙩𝙞𝙤𝙣, 𝙩𝙝𝙚𝙮’𝙧𝙚 𝙡𝙤𝙤𝙠𝙞𝙣𝙜 𝙛𝙤𝙧 𝗘𝗟𝗘𝗩𝗔𝗧𝗜𝗢𝗡 {write that shizzle my nizzle, down}

This is why many high achievers have small circles & spend much time alone because they know how to weed out the bullshit. 𝘛𝘩𝘦𝘺 𝘬𝘯𝘰𝘸 𝘩𝘰𝘸 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘦𝘮𝘰𝘵𝘪𝘰𝘯 & 𝘦𝘨𝘰 𝘰𝘶𝘵 𝘰𝘧 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴, 𝘩𝘢𝘣𝘪𝘵𝘴 & behaviors 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘯𝘰𝘶𝘳𝘪𝘴𝘩𝘪𝘯𝘨, 𝘦𝘭𝘦𝘷𝘢𝘵𝘦𝘥 decisions.

So if you need someone to tell you it’s gonna be OK, you’re not alone, you can do this, & you can figure it out➡️here you go.

Did you know:

I have Crohn’s disease, had cervical cancer in my mid 20s & am unable to have children. I suffered decades with bulimia, orthorexia, gallbladder attacks, kidney stones, surgery, & paralyzing gut complications. I spent the majority of my childhood, teens, & early adulthood, 55 lbs overweight, sick, & broke as fuck. I wrote a blog on my healing & weight loss journey here.

I eat a flexible “carnivore” diet because it serves me best mentally & physically — NOT because I think carbs are the devil, plants are the devil, or people who eat differently than me are wrong. I believe everyone has the right to eat & live as they choose. My priority now at almost 41 years old is longevity, feeling my best, all while looking good nekkid 😉 You can find my daily routine & “secrets” here.

Here are a few videos of simple, basic af meaty deliciousness I enjoy!

#meatbars saved my life!!

I know what it feels like to check out at the grocery store, have all of your cards declined, acknowledge you were broke as fuck, & stand there in tears & shame. I used to be over $40,000 in debt & had my car repo one time. I used to live out of my office & car & eat at hotels to save food on money.

Through these struggles, I learned to love & respect money, time, energy, & freedom. My clothes in this picture are from Goodwill. I shop at Goodwill because I love Goodwill not because I don’t have any money to spend on designer clothes if I wanted to.

It took over 11+ years of consistent social media content, fluctuations in my journey, & learning a lot of shiz along the way to build my platform to what it is today. It wasn’t something I set out to do intentionally it’s something that the Universe blessed me with. I am forever grateful for all of you and the gifts bestowed upon me.

It took over a decade of CrossFit, lifting, multiple cycles of muscle building, fat loss cuts, maintenance phases AND making a lot of mistakes to mold & create the physique you see today. Learn to be patient. It’s about playing the game, not the finish line. There is no finish line. Be an athlete of life. The bulletproof routine I’ve used to keep my body fat low for 4+ years is here on the gram.

I’ve been divorced twice, consider myself “self partnered”, AND the happiest & most fulfilled I’ve ever been. Lonely vs alone are 2 different things. I do have hope for the future that I find my aligned person who loves freedom and adventure as much as I do. The one who makes me feel the way I want to feel & I make them feel the way they want to feel.

I would coach & do Xray for free if money wasn’t a wonderful tool necessary for energy exchange & life because I love them that much. I value having purpose, I love working & I hope you guys have things in your life that light your soul on fire too!

⁣⁣
Some things to know:⁣⁣

I believe healing, mentally & physically, take time. I provide daily consultations & coach people to live THEIR best life. I’ve worked in radiology & as a nutritionist for over 18yrs.⁣⁣
⁣⁣
Body image healing is a skill you sharpen & learn to navigate successfully with wisdom & acceptance & a whole helluva lotta self love.⁣⁣
⁣⁣
Emotional inflammation & trauma weigh you down more so than physical weight.⁣ As a former US Marine wife, I’m especially fond of supporting our military & veterans – body, mind, & spirit. ⁣
⁣⁣
I’m a farmers daughter, & Purdue graduate with degrees in Science, Radiology, & Nutrition. Grateful for vast training which focused on mental health, disordered eating, sports performance, & gut healing.
⁣⁣
I love all the meats & eggs & bourbon 🥃 & my wish for everyone is to find a lifestyle & LEGACY they love that gives them PURPOSE, nourishment, & food & body freedom no matter what diet.⁣⁣ I am not a “genetically lean” petite (5’1) woman. I spent the majority of my teens & 20s overweight. I’ve been all shapes & sizes.⁣⁣
⁣⁣
I post blogs daily for you with tons of free content here that I enjoy creating for y’all.⁣⁣ my mom & dad are my best friends & biggest influences in my life. They are the hardest working people I know & I will forever be grateful for them. I hope you have people in your life you love too!
⁣⁣
A million more things I could put here. So here’s to learning from my dumb shit not to do dumb shit 😂

Oxox
Coach “sorta sweet sorta Beth Dutton🤷‍♀️🤠” K

All resources, discount codes, meal plans, workout routines, guides, recipes, coaching, & more here

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.

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

June 27, 2023

Life On The Real Reel Updates & Energy Check At 41

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.

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.

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😉

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

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

June 6, 2023

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

weight loss before and after katie kelly carnivore — You can read about my healing & weight loss journey here!

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