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.

you're never too old — Tap photo for my weight loss, gut healing, & carnivore story. This is how I did 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

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!

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

June 25, 2023

Easy Carnivore Macros & Meal Plans For Fat Loss

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

Cheat sheets on IG here

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

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

Blog for Meat Bars Recipe here

meat bars lilbitoffit katie kelly carnivore

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.⁣
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Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…⁣
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I recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.
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Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.⁣
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Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.⁣
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My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.⁣
⁣
Some examples I’ve used with clients:⁣
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)⁣
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135g protein (~1.0–1.1)⁣
30 y/o, 160 lb, 5’3-5’5 individual = ~130g protein (~0.8)⁣
45 y/o+, 130 lb, 5’3 individual = ~130-145g protein (~1.0-1.1)⁣

Recipe book & guides here

June 14, 2023

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

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

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

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

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

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

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

But that was the wrong approach.

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

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

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

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

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

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

Start Eating Enough During the Day

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

This caused several problems:

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

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

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

Don’t Keep Trigger Foods Around

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

A few of mine:

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

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

weight loss before and after katie kelly carnivore — Tap here to learn how I healed my gut and lost weight via the carnivore diet

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

Grace & Control Your Environment

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

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

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

The answer: change your environment.

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

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

Restriction or Food Freedom?

Abstainers vs Moderators

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

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

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

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

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

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

Saying things to an abstainer like:

“You’re too restrictive.”

“Just loosen up.”

“One won’t kill you.”

etc…

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

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

“You’re too restrictive.” We’re all different & I respect your choices. To me, the way I eat is freeing & meets my needs so I can be the best for you. I honor my body & that may change in the future, but for right now, I feel great!

“Just loosen up.” I’m happy you can moderate food choices, but that does not align for me. For people who are abstainers, we have specific needs & approaches that work better.

“Just have one.” I appreciate the gesture, but I don’t feel my best when I have those foods, mentally or physically. Thank you for understanding!

“Meat is bad for you.” Well, so is drinking nothing but celery juice. ( jus sayin lol)

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

Go your own way.

Can you relate to my story too?

oxox Coach K

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

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

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

June 2, 2023

The Hard Truths About Body Fat % & Getting Lean Af

My body shivered as I undressed & stepped on the scale.
I looked at the number. Shit.

But I’m different now. I’m better. I don’t read Anorexia blogs, starve myself, or equate my weight with my self-worth anymore. Yet, a tiny thought crosses my mind. “Just five more,” it whispers. “Imagine how powerful you’d feel. Maybe then you’d actually like yourself.”

Instead of glorifying shredded abs & single digit body fat, I’m speaking up. In a society that pressures us to look a certain way, I know others share my past struggle.
Yeah, they’re the parts of me I’m not proud of, but understanding them changed my life.

I used to believe that starving was an art, bare bones were beautiful, & I was an artist.

I’d try & mold my body to match the models on TV & in the magazines. I worked hard to paint the emptiness I felt inside.

When I was in 3rd grade, I got the honor of being ‘the fat kid.’ This event might not sound like a big deal to some, but to 8-year-old me, it was traumatic. Food became my enemy. My stomach hurt all the time, too. Later on in life to be diagnosed with Crohn’s Disease. My poor relationships with food (specifically binging on carbs & sugar) & body image exacerbated.

At the beginning of 7th grade, we did weigh-ins. When it was my turn to stand on the scale, my health teacher made a frowny face at the numbers & pulled me aside. I was informed I was 160lbs & obese at 5ft tall.

My cheeks burned, & tears streamed from my eyes as I was lectured about exercising & eating less.

And by my senior year of high school, I was a mastermind of my craft. I learned how to eat just enough to keep me from binging or passing out.

Losing weight was like a drug — each time I stood on the scale, dopamine rushed into my brain, & I forgot all my problems.

Getting smaller also gave me a sense of power — & I loved it. I loved feeling “better” than everyone else because I was the ‘perfect’ anorexic & bulimic.

No matter how skinny I became, I couldn’t get rid of my problems. My weight yoyo’d over the years. I was fading away from my life; I was lonely, miserable, & sick. I burned bridges in relationships because of my constant irritability, fatigue, gut issues, & obsession with losing weight.

While I’d been chasing the ‘high’ & power, there were other feelings, a deeper longing, that I needed to acknowledge. Helplessness & self hate.

From my struggles came my strengths & my passion for helping others. My awesomeness comes from being myself — from writing, speaking my truth, & kindling the potential energy within me.

We are all artists; we’re sculptors & painters, creators of our dreams, poets of our memories. Let our hands mold our ambitions, not our appearances. Because it is there where we find our true power!

oxox Coach K

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June 1, 2023

23 Simple Rules to Transform Your Fitness & Health In Order To Live Your Best Life!

You lie to yourself a lot. You know you do. At some point, you have to rip the band-aid, learn from mistakes & do what works.

Hi. I’m Katie.
I’ve coached hundreds of nutrition & fitness clients.
I’ve taken care of hundreds of patients in the 18 years I’ve been in this space.

body transformation woman carnivore diet — My weight loss & healing story HERE!

I ain’t here to preach or convince you I know everything or am the best coach in the world.
I’m here to speak to my younger self, to remind my current self, & anyone else out there needing hope.

My rules for a good life are based on years of struggle, both personally, & seeing others fall deeper & deeper into the dark abyss of 50 shades of fucked up.

Now is always the time to get into the best shape & live your best life.

When you want to help people, you tell them the truth. When you want to help yourself, you tell them what they want to hear. I’m not here to tell you what you want to hear.

I don’t provide cures. If I know anything about self-improvement it’s because I battle & struggle with it every day, too. Most self-improvement writers & coaches are writing & coaching to themselves, with the hopes that it helps you.

So use the concept of radical honesty, with yourself & with others, to fight the uphill battle needed to change your life. Be honest with yourself about who you are, what you want, & what you need to do to stay true to both.

Let’s go!

Rules To Live Your Best Life

If you’re anxious, slow down. If you’re depressed, speed up.

Anxiety means we’re doing too much & overthinking. Slowing down consciously helps with this. Being depressed is often remedied by leaning into action & getting busy.

Never make big decisions when you’re emotional.

Take your time & give the decision as much time as possible. It’s ok if you’re scared, but if you know it’s right in your gut, then act. We feel our thoughts. If our thinking makes us doubtful & fearful, those thoughts are not serving us. We don’t need to be at the mercy of a thought.

If you’re self-conscious, focus on serving others.

Self-consciousness has brought me little but misery. When I feel anxious, it’s time to focus on making someone else smile & serving. This takes the pressure off me & instantly makes me feel better because I’m helping someone else.

Drink coffee.

Coffee (caffeine) is a fat loss cheat code when used optimally. It’ll help you burn fat through a few different mechanisms: Fat mobilization (moving fat out of storage), Fat oxidation (burning fat), Increased adrenaline (the release of adrenaline leads to more fat burning)

Eat 1g of protein/lb of body weight or goal weight if you have more to lose.

Protein is crucial for optimizing body composition & controlling hunger/satiety. Aim for 30–40g/meal through things like: meat, seafood, eggs, & dairy (if you’re not sensitive)

Time-restricted eating (Intermittent Fasting).

Eat all of your meals within a 12 hour or less window each day. Choose a fasting window that works for you like: 12/12, 14/10, 16/8, 18/6, etc. Don’t snack or eat outside of this. TRE will accelerate your fat loss by letting your body tap into its fat stores, autophagy, & giving your digestive system a break.

Avoid seed, veggie, & low quality oils (fats).

Things like: canola (rapeseed) oil, corn oil, cottonseed oil, grapeseed oil, rice bran oil, soybean oil, safflower oil, & sunflower oil. They’re highly inflammatory & are destroying your health, metabolism, & weight loss efforts. If you want to get in the best shape of your life, avoid these at all costs.

Morning fasted walk/movement.

During a fasted walk, your body has minimal stores of available energy (glycogen) from the foods you eat. Your body needs to tap into energy stores in the body (stored fat) plus its good for the mind.

big rocks of sustainable fat loss lilbitoffit's bulletproof routine

Get 7+ hours of high-quality sleep & walk 10k steps/day.

If you’re not getting 7 hours of sleep, you’re sabotaging your efforts. Your hormones will be out of whack — leading to increased hunger/ cravings. Your body is also more likely to hold onto fat & is going to struggle to build muscle. If you want to transform your body, you need to walk more. Walking 10k steps/day might be the highest ROI habit in this list. This one habit can dramatically improve your ability to lose fat & will improve your energy, mood, & productivity too.

Make the first move & be a role model.

Stop waiting to be a follower. Stop waiting for permission to create something cool. Start a conversation with a stranger. Experiment first. Lean in first & make it a habit. Now you’re the leader, & you set the precedent for creating success that others will admire & follow.

Walk tall, always look & do your best.

Posture has been known to directly affect our chemical composition, among other benefits. Walk a fraction taller with a skip in your step. Your self-image will improve by doing this alone. The little things regarding your appearance make a huge difference in how you perceive yourself & how others perceive you. Be extra. Clean your dirty-ass shoes. Iron your shirt. It will infect your confidence (the good way).

Do what most others refuse to do.

What interests you? How bad do you want something? Your drive, commitment, & work ethic set you apart by doing what others do NOT have the patience or fortitude to do. That’s how you separate yourself from the pack.

Eat nourishing, single-ingredient foods.

You need to eat high-quality foods if you want to be healthy & lose weight. By prioritizing single-ingredient foods (i.e., foods as they come in nature), you’ll make massive progress. Eat these foods 80-90% of the time & be flexible with the other 10-20%. (Shit like Beyond Meat & packaged diet foods are NOT one of them. Read your labels!)

Lift weights at least 3x a week.

Lifting weights is key if you want to transform your body. Lifting weights: burns a lot of fat, increases your metabolism, improves your body comp (what you look like aka looking good nekkid), builds muscle (which will also lead to you burning more calories at rest).

Minimize alcohol consumption.

It wrecks your sleep, sabotages your weight loss efforts, & leads to many other unhealthy habits. Stick to an allocated 1–2 drinks/wk. Plan ahead & find alternatives so that you don’t give in in the moment.

Get your heart rate up & do HIIT 1–2x a week.

High-intensity interval training, or HIIT, is another great tool for fat loss. It involves exercising at a higher intensity for a short period of time, followed by a period of rest. I personally love CrossFit because it combines strength training sprinkled with a little HIIT.

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

Eat healthy fats.

Fat doesn’t make us fat, despite what we’ve been told. We need fats — our cells are made up of this vital macronutrient & they are the precursors to our hormones. Prioritize things like: eggs, fatty fish/seafood, avocados (if you’re not sensitive), & fatty cuts of meat.

Measure & track progress (especially if things aren’t working).

You need objective data to ensure you’re making progress & proper adjustments. You can measure: food (calories/macros), body weight, body fat %, lean muscle mass, blood glucose, ketones, performance (cardio/endurance/strength) in the gym, body measurements, etc.

Manage stress.

Stress is an overlooked aspect of body transformation. Cortisol (our stress hormone) disrupts insulin activity & leads to weight gain. It also makes it hard to build muscle. Include de-stressing practices like walking, coloring, yoga, working out, & meditation.

Make a habit of asking.

Many people fall short of their dreams & potential because they don’t want to rock the boat, ask for help, seek coaching or mentorship, & let their ego get the best of them. You can be, do, or have anything you want if you’re willing to do what you need to do & learn to achieve it.

Create something & smile every day.

Journal your thoughts. Brainstorm ideas. Design. Share your stories. Build a following with your advice. There’s little downside & massive upside to daily creating. Also, smiles are free & contagious. It can change your &/or someone else’s entire day!

Don’t be a whiner, moaner, complainer, or fun-hater.

No one likes a Debbie Downer. Whining reaffirms a negative reality. Focusing on what’s good brings more good in.

Mind what you consume.

What you consume, consumes you & what consumes you, controls your life. It’s not only what we eat & drink but also what we watch, listen to, media, & environment. If you want to change, become a better version of yourself, you have to change your habits. Listen to a podcast, motivational speakers, surround yourself with successful, positive minded people – create yourself a new environment.

Final Thoughts

If you want better health, a better body, & a better life, it’s gonna take work. For some of us, maybe you’re simply not disciplined enough. It is what it is – you either do or you don’t.

There’s nothing worse than rolling through life in the passenger’s seat.

I don’t know about you, but I would rather be a DOer. Goals don’t mean anything unless you act. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life. The word ATTRACTION includes the word ACTION.

Do these sound familiar?

“I want this, but not bad enough to do what is required to achieve it”
“I can’t cut back on workouts.” (even though they’re stressing my body out even more which is actually hindering progress)
“I can’t give up sugar/bangs/etc.” (even though my glucose/cortisol are jacked up thru the roof & I can’t sleep at night)
“I can’t give up sweets & snacking at night.” (even though they’re causing inflammation, gut problems, high glucose, fat gain, & more cravings)
“I can’t reverse diet because I’ll gain weight.” (even though you’ve been eating less than a toddler for 20+ yrs & still don’t have the health or body you want)

Thank you for reading & allowing me to add value to your lives! Link here to resources, guides, coaching & more!

Life is the dash between the dates on your tombstone. What you do with it is your choice.
Katie Kelly @lil_bit_of_fit

While the inevitable is bound to happen, my goal is to carpe diem my way thru life & make my dash everything I want it to be. People will remember how you made them feel. Treat each other with respect & smile more. Remember this special dash might only last a little while. So, when your eulogy is being read, would you be proud of the things they say about how you spent YOUR dash?

Recap

23 Rules:

If you’re anxious, slow down. If you’re depressed, speed up.

Never make big decisions when you’re emotional.

If you’re self-conscious, focus on serving others.

Drink coffee.

Eat 1g of protein/lb of body weight or goal weight if you have more to lose.

Time-restricted eating (Intermittent Fasting).

Avoid seed, veggie, & low quality oils (fats).

Morning fasted walk/movement.

Get 7+ hours of high-quality sleep & walk 10k steps/day.

Make the first move & be a role model.

Walk tall, always look & do your best.

Do what most others refuse to do.

Eat nourishing, single-ingredient foods.

Lift weights at least 3x a week.

Minimize alcohol consumption.

Get your heart rate up & do HIIT 1–2x a week.

Eat healthy fats.

Measure & track progress (especially if things aren’t working).

Manage stress.

Make a habit of asking.

Create something & smile every day.

Don’t be a whiner, moaner, complainer, or fun-hater.

Mind what you consume.

May 26, 2023

4 Damaging Habits Ruining Your Results Most People Do When Trying To Lose Fat

Losing weight ultimately comes down to what you do on a daily basis.

It’s not your herculean efforts every month or so that will bring you results. It’s the small things you do day in and day out. While not hugely exciting, it’s effective.

In the blog post today we talk about: 4 Damaging Habits Ruining Your Results Most People Do When Trying To Lose Fat

PLUS here’s 7 easy habits that will help to accelerate your weight loss journey with simple lifestyle changes:

Track calories
Calories are not the be-all & end-all of weight loss. But they do matter. You need to have a good idea of how many calories you’re eating each day. Download MyFitnessPal. Track calories, daily.
Create a calorie deficit
Now that you have a good idea of how much you’re eating on a daily basis, you need to create a calorie deficit. A good method for this is the following formula:
(Bodyweight (lbs) x 15) — 400
Or use this calculator: tdeecalculator.net
This will give you a rough ballpark to aim for.
Get 8 hours of sleep
If you’re not getting 8 hours of sleep, you’re sabotaging your fat loss efforts. Inadequate sleep makes your body more likely to hold onto fat.It also alters your hunger hormones & decreases willpower, making it much harder to stay on track with your nutrition.
Eat 1g of protein per lb of body weight
Eating more protein will accelerate your fat loss. Protein: Burns calories from digesting it, keeps you full for longer, builds muscle mass, limits cravings.
Limit alcohol, sugar, & processed food
All of these will sabotage your weight loss efforts.They’re packed with calories, mess with your hormones, & will lead to other bad habits. Go out and enjoy your life, but keep these to a minimum.
Lift weights 3x/week, walk 10k steps/day
Lifting weights & walking are key if you want to lose fat. Walking + loading your muscles: burns fat, makes you look leaner, increases your metabolism, improves your muscle mass (which will lead to you burning more calories at rest).
Drink water
Boring, I know. But drinking more water is crucial if you want to lose weight. In order to function properly, our bodies need a lot of water + electrolytes. Water is also highly satiating — meaning you’re less likely to want snacks & will also eat less at mealtime. Drink 1/2 your body weight in filtered water each day.

4 Damaging Habits Ruining Your Results Most People Do When Trying To Lose Fat

the story behind the after photo — You can read more about my journey on how I lost 55lbs & put my Crohn’s disease & bulimia in med free remission via the carnivore diet HERE

#1. Letting a Number Control Your Emotions

The scale can be your best friend or worst enemy.

If it helps keep you motivated & you use it to track your long-term progress, great. But if it’s a source of unending frustration, you’re probably falling into the first & most common pitfall of losing fat: obsessing over the numbers on the scale.

A number should never have the power to make or break your day — especially when dozens of variables affect it.

Though I weigh myself nearly daily, I only do it to keep track of the weekly & monthly averages. Tracking numbers with a long-term view can ensure you keep your goal in sight without falling into the self-doubt rabbit hole.

How to start:

If you like weighing yourself, do it daily or every once in a while, but make sure you only compare weekly or monthly averages. The long-term trend is more important than the random daily fluctuations.
Important tip: Get a scale that measures your fat & muscle percentages. Tracking these values is what matters when losing fat.
If you don’t like weighing yourself, take progress pictures with the same clothing & lighting conditions every week or every month.

#2. Becoming an App’s Prisoner

Many people have developed an eating disorder because they’ve let a calorie-tracking app rule their lives. They feel like a failure if they eat more than the app’s recommended goal or if their macros are off.

They start fearing certain foods, the origin story of most eating disorders.

Now, I tracked for decades, I only do occasionally now. It taught me a lot about nutrition — and food freedom (yes, you read that correctly). As I know how many calories my body needs to maintain weight & function at my best. I learned it SAFE to EAT WELL.

I know how to properly adjust calories & macros to make my body look & feel, too depending on my goals. I use the calorie tracking app to ensure I’m not going overboard with food.

How to start:

If you feel comfortable tracking calories, ensure you do so with a weekly overview. This will allow you to relax on the days you go over. For instance, if your goal is 2,000 calories/day, that’s 14,000 calories/week. So if one day you eat 4,000, ensure that on the other six days of the week, you eat 10,000 calories.
If you feel uncomfortable tracking calories or suffered from an eating disorder, try this tip: 85% of your meals should be nutritionally & calorically on point (protein centric, healthy fats & whole foods). The rest of the meals (15%) are for flexibly enjoying life.

#3. Forgetting Sustainable Fat Loss Habits

Years before I got smart, I felt like a winner because I’d lost some weight while eating nutrient poor, processed diet foods. (Hello Atkins bars, slim fast, & lean cuisines) I reduced my meals from 3-4/day to 2 (& sometimes one) + exercised like 2+ hours a day.

The little food, coupled with excessive exercise + massive amounts of stress, created a hormonal, mental & physical dumpster fire. As I restricted more, & fell into the binge/purge/guilt/restrict cycle, eventually the weight returned & I looked worse. Why? Simple.

I made shrinking my body a hobby & tried to hate myself thin & happy. I learned an essential truth about sustainable fat loss: you have to make it a healthy lifestyle based on the foundation of the big rocks (see photos below).

big rocks of sustainable fat loss — Looking Better Than 99% of People Over 40 is About This One Thing

How to start:

Though you can achieve a calorie deficit by eating whatever you want, try prioritizing nutrient-dense foods that provide your body with what it needs to thrive mentally & physically.
A place to start is to consume an average of 1g of protein/lb of body weight if you’re in a normal weight range or choose your goal weight if you have more weight to lose. Use the TDEEcalculator.net to find your maintenance calories & start there.

#4. Hiding & Feeling Shame

When you’re trying to get healthy & lose fat, birthday parties, weddings — any social gathering can inspire anxiety.

What if I overindulge? What if they judge me? I’ll have to exercise extra hard to burn off that slice of cake!

I have a question: WHY are you trying to lose fat & get healthy?

For most of us, the answer will be something like: to be stronger, healthier, to look better — to be happier.

That last point is crucial. Most of us want to achieve a certain fat percentage because we believe that’ll make us happier. And I won’t lie: Achieving & maintaining the physique you want is incredibly rewarding.

But you know what’s even more rewarding? Spending time with your loved ones.

An 80-year Harvard study found that the #1 thing that makes us happy & live longer is having strong social bonds — not a hot body with a low fat percentage.

So if your ultimate goal is to be happy, neglecting social gatherings forever is your worst decision. Moreover, as I’ve mentioned many times, fat loss should be a long, sustainable process. A process of forever learning & evolving. It requires patience, time, and enjoyment.

How to start:

Don’t avoid social contact to achieve a fat loss or health goal unless it’s necessary. Instead, try adopting some best practices that can help keep you on track while enjoying the company of your loved ones.
Prioritize protein to help satiate your hunger while keeping your muscles strong. Ordering something like grilled chicken breast or a steak will keep you satiated & less prone to binging. Eat before you go if you need to, don’t go hungry.
Opt for zero-calorie drinks if possible. Water, tea, coffee, diet pop if you have to. No-minimal alcohol.
Check the menu ahead of time. Load up on protein first. Skip sauces & dressings or have them on the side. Check the cooking method used. Higher cal will be described typically as pan-fried, breaded, creamed, dipped, scalloped, slathered, etc. Low cal will be grilled, steamed, baked, roasted, broiled, seared.
Communicate your needs to others. Bring your food if you’re in prep or cutting for a specific reason that requires rigidity. Especially important if you have specific digestive needs. Use this opportunity to educate your friends & family if they ask you why you’re eating this way. ⁣

Final Thoughts

Long-Lasting Fat Loss is simple once you stop doing these things & make it a lifestyle you love. Many of us hope to quickly shed pounds when a significant event or a holiday approaches, so we:

Obsess over daily & normal scale fluctuations instead of tracking progress over a long period.
Become prisoners of a calorie-tracking app instead of using it for information while keeping a weekly (or monthly) overview.
Forget about the big rocks of sustainable fat loss & fall back into self sabotaging habits.
Get lost in information & think we have to do what everyone else is doing or we just don’t do anything because we’re so overwhelmed.
Avoid social gatherings because we’re afraid of judgement or we can’t manage ourselves instead of understanding that social contact makes us happy & flexibility is totally doable. You can have this AND that! Just takes a strategy & a plan.

KEY TAKEAWAYS

Eat the right foods for you. Make habits an effortless LIFESTYLE.
Get exercise, protein, & quality sleep everyday.
Track your data (food/weight/blood sugar/ketones, labs) if things aren’t working. Avoid fake, processed, sugary drinks & foods.
Mind your habits, thoughts, & circle or they’ll mind you.
Enjoy the process! There is no end goal, just the journey!

oxox Coach K

Like this Blog? Follow along for my digital diary plus daily tips & resources on Insta Here!

May 19, 2023

A Disturbing Lesson Everyone Should Learn Before 40

Confessions from a former sick, overweight, broke bitch who had no fucking idea what cadence meant. [𝘏𝘪. 𝘐𝘵 𝘮𝘦. 👋]

I remember hearing someone say cadence for the first time in a mastermind. I sat there as the tidal wave of shame washed over me.

I thought, “I have no fucking idea what that means. I don’t belong here. I’m not as “good” as these people.”

Anyone else experience this feeling of shame? Feeling they should know something or be at a particular point in life & not be there?

𝐂𝐚𝐝𝐞𝐧𝐜𝐞 𝘪𝘴 𝘵𝘩𝘦 𝘧𝘭𝘰𝘸 𝘰𝘳 𝘳𝘩𝘺𝘵𝘩𝘮 𝘰𝘧 𝘦𝘷𝘦𝘯𝘵𝘴, 𝘰𝘳 𝘵𝘩𝘦 𝘵𝘪𝘮𝘪𝘯𝘨 𝘰𝘳 𝘴𝘱𝘢𝘤𝘪𝘯𝘨 𝘢𝘵 𝘸𝘩𝘪𝘤𝘩 𝘦𝘷𝘦𝘯𝘵𝘴 & 𝘢𝘤𝘵𝘪𝘰𝘯𝘴 𝘩𝘢𝘱𝘱𝘦𝘯.

In my own words, I would say cadence is the lattice (or path) by which we live life.

Everyone has a cadence in their life.

Two questions that PING💥 punched me in the gut:

👉“Is my cadence life-giving or is it exhausting?”

👉“Does it allow me to flourish & thrive or does it leave me overwhelmed?”

Commanding your cadence…

brings chaos into order

turns hopes into habits

provides flexibility within structure

is critical to choose the reality of your life.

This is the beauty: you get to choose the cadence of your life. No one gets to choose it for you.

As you begin to do this & be intentional & live this way, what you will find is there’s actually an optimalcadence for you.

There are elements that allow you to find the optimal cadence for your own life. Every priority or event has its own optimal cadence (flow/priority of importance/repeatability).

For example, brushing your teeth is a cadence that needs to be more frequent. If you’re going a week without brushing your teeth, we have problems.

Eating & sleeping WELL & working out (SHOULD BE) top priority cadences effortlessly repeated, because they make us our healthiest, happiest, best selves, which transitions into every facet of our lives.

Then there are other shades of cadence that are less frequent: Visiting family or friends across the country or things like indulging in a luxurious vacation.

They’re both priorities.

They both matter, but the optimal cadence for them is different.

A second point is that everyone’s individual cadence is unique to them, just like diets, workouts, relationships, movies, etc.

Each of us has different temperaments, needs, preferences, love languages, etc — wirings.

Some of you might be morning people like me. Early birds. I am a morning person. I love it when it’s dark & quiet. I love watching the sun come up. I get most of my channeled messages and ideas early in the morning while walking. Some people hate that.

Some people are night owls & they produce their best work late at night after everybody’s asleep.

Sometimes work obligations can affect your optimal cadence. For some folks & families, especially people who work in healthcare or sales/business who travel a lot, they might have an on-call schedule or crazy work schedule.

In this case, your optimal cadence as a human or family might have to look different because you know on a weekend you’re not going to get friends & family time. You’re going to have to prioritize that differently earlier in the week to ensure you have time with your kids & spouse & friends because of the fact that your on call schedule or travel is going to be disruptive.

Lastly, every season can have a different optimal cadence.

Right now, I’m healthy & strong living in maintenance, focused on longevity & just being happy.

I haven’t had a Crohn’s flare in four years since changing my diet & lifestyle. [𝘸𝘩𝘪𝘤𝘩 𝘐 𝘥𝘰𝘤𝘶𝘮𝘦𝘯𝘵𝘦𝘥 𝘪𝘯 𝘢 𝘣𝘭𝘰𝘨𝘪𝘯 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘐𝘯𝘴𝘵𝘢𝘨𝘳𝘢𝘮 𝘣𝘪𝘰 & 𝘩𝘪𝘨𝘩𝘭𝘪𝘨𝘩𝘵𝘴, 𝘫𝘶𝘴𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶, 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘢𝘯𝘺𝘰𝘯𝘦 𝘰𝘶𝘵 𝘵𝘩𝘦𝘳𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴, 𝘨𝘶𝘵𝘪𝘴𝘴𝘶𝘦𝘴, & 𝘢 𝘱𝘰𝘰𝘳 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘸𝘪𝘵𝘩 𝘧𝘰𝘰𝘥 & 𝘣𝘰𝘥𝘺 𝘪𝘮𝘢𝘨𝘦.] You can find that here

There was a time I was very sick, very broke, very lonely, & I had to adjust my life to heal those parts of myself.

There was a time I was a competitive CrossFit athlete & had to eat & live differently.

There was a time I was training for a photo shoot in a fat loss cut & had to eat & live differently.

There was a time I was severely in debt, had no idea what my purpose in life was & I lived differently then, too.

All these seasons were confusing & hard as fuck & came with their own sets of lessons, pros & cons.

One idea as you’re beginning to think through cadences in your own life can be to study others around you.

Especially those that you admire or have learned from ahead of you in life.

Remember the truth, you choose the cadence of your life. No one can give it to you. You get to choose.

I’m going to share a few of my personal cadences. I posted my bulletproof daily routine on IG to help y’all see how I prioritize my life so that you can create your own success, routine. You can find that here

These are just examples, this isn’t to say it’s for you, because again, your cadence is unique to you. Hopefully some of the ones I’m sharing here can help you think about things differently in your life.

My cadences are:

Gratitude, Positive Affirmations, & a Walk first thing in the morning. They help me align physically & mentally for my day. They put my mental filter, my heart filter, & my physical filter for the day in the right place.

Right after that I sit in silence or listen to a nourishing podcast while I eat my meaty breakfast in front of my red light. Then I use my infrared sauna. (All resources, guides, products, & discount codes are here in the link in my IG bio)

Sitting in silence after having slept & walking are some of the best processing times for me contemplating what has happened & contemplating what’s ahead.

After the work day, I mentally recap what I did well & what I could do better. I also give thanks for doing my best & remind myself that I live by the Four Agreements by Don Miguel Ruiz.

P. S. read that book.

[𝘈𝘨𝘳𝘦𝘦𝘮𝘦𝘯𝘵𝘴: 𝘉𝘦 𝘐𝘮𝘱𝘦𝘤𝘤𝘢𝘣𝘭𝘦 𝘞𝘪𝘵𝘩 𝘠𝘰𝘶𝘳 𝘞𝘰𝘳𝘥, 𝘋𝘰𝘯’𝘵 𝘛𝘢𝘬𝘦 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘗𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘭𝘺, 𝘋𝘰𝘯’𝘵 𝘔𝘢𝘬𝘦 𝘈𝘴𝘴𝘶𝘮𝘱𝘵𝘪𝘰𝘯𝘴. 𝘈𝘭𝘸𝘢𝘺𝘴𝘋𝘰 𝘠𝘰𝘶𝘳 𝘉𝘦𝘴𝘵.]

I also write & create every day.

I eat well & move my body every day.

I pray & give gratitude every single day.

I touch base with my family & close circle every week.

I challenge myself & do something new &/or put myself in a different environment every week.

I make saving & investing my time, energy, & money wisely a daily game so that it’s fun & easy for me so that I have more financial & personal wealth.

Notice there’s different timings we talked earlier about different priorities that have different optimal cadences, & that’s what structure here shows.

With structure comes freedom & flexibility because you’re strong in your foundation & what you believe & stand for.

It’s not overly complicated. You don’t have to have it all perfect at once. You just need to start. For me, there’s daily, weekly, monthly, quarterly, bi-annual, & annual cadences.

Why is commanding your cadence so critical to choose & create the reality of your life?

The first is commanding your cadence facilitates your habits. Habits are some of the most powerful elements of our life. There was a Duke researcher in 2006, who did this large study around habits. What he found was that greater than 40% of the actions that we take in a single day are out of habit.

Think about that for a second…GREATER than 40% of the actions you take are out of habit! You do them by default.

You did them because you did them before. When you command your cadence, you facilitate your habits.

The second point about why commanding your cadence is critical is it protects your priorities.

Life comes at us. Life circumstances inevitably will derail us.

If we don’t have a cadence, we’re going to become aimless. We’re going to drift off course from our purpose. You can be listless in life but having command of your cadence actually serves you to get back on track towards your purpose.

Here’s a couple application questions to think about this weekend & into this next week:

👉What priority in my life do I need to command its cadence?

👉Who do I admire in life that I can learn one new cadence from?

As you reflect on those questions, begin to take command of your cadence. When you do, you will begin to live life on purpose. Your body will change for the better, your relationships will change for the better, your finances will change for the better, your sense of inner peace & health will change for the better.

As you become purpose driven, you will live a more FULL & MEANINGFUL life. Remember, you are in control of your cadences in life. What are you going to choose?

oxox Coach K

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!

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

May 17, 2023July 17, 2023

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

Yeah but whadda YOU do?!

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

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

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

The Stupidly Simple System I Use to Stay in Shape & love my body as an empath at age 40 — Read about my gut healing, weight loss, & carnivore story here!

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

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

I Train for 5 Hours a Week, Tops

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

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

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

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

I Walk 15k Steps/d As A Target

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

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

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

Takeaway for You

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

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

I Take & Use a Few Things To Thrive

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

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

Complete Biohacking guide here!

Biohacking that helped me instantly feel better & reverse aging

Nuethix Cort-Eaze for hormonal balance, cortisol control, & sleep. Nuethix Products discount code: lilbitoffit

Nuethix Medipure DS & Gourmet Greens for multivitamin support & detox support

Nuethix Utilyze digestive enzymes prior to meals for better digestion & absorption

Nuethix GDA-Max before large meals &/or meals with carbs for better digestion, blood sugar control, & nutrient partitioning

EMR-TEK Red Light Therapy & Blue Block Glasses – discount code: lilbitoffit20

Infrared sauna – got mine off Amazon

Takeaway for You

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

I Eat 2 Meals & Nothing I Don’t Like

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

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

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

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

Takeaway for You

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

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

My Weekends Are Never A Shit Show

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

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

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

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

Takeaway for You

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

Health & Fitness Tips As An Empath

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

Minimize Sugar & Processed Food As Much As Possible: Although you may crave carbs & sugar (as well as alcohol), they will destabilize you mentally & physically. This makes you more susceptible to absorbing unwanted energy & self sabotaging. These kinds of hyperpalatable foods are like drugs, leaving you wanting more.

Prioritize Protein: Protein stabilizes everyone. It gives a sense of grounding & satiation. Get protein at every meal, at least 30g. Big reason many food addicts thrive, lose weight, & heal on carnivore.

Rest: Sleep. Solitude is your best friend to energetically rest & reset. Go take a restorative walk in nature.

Eat Alone & Mindfully: most of us empaths need to avoid outside energy & distractions when eating. It allows us to have full presence, chew thoroughly & savor our food which helps us feel true hunger & satiety cues. This aids in avoiding over eating & thus weight gain.

Manage Your Emotions, Time, & Energy: Managing your emotions actually frees up the energy you’re spending on things that do not serve you. Emotions are messengers. They alert you to boundaries being crossed. If you’re like I was, that is what made me want to stuff my face with donuts, cookies, cake, chips, cereal, crackers, & ice cream & then throw it up. I was suppressing emotions & giving my time & energy to everyone else. UNTIL I realized that self loathing & sabotaging behavior meant staying sick, broke, & lonely AF.

Move Your Body: Walk, go to the gym, get out in the sunlight, connect with friends. We cope with stress, including loneliness, by using dopamine-triggering substances & behaviors as a means of avoiding painful emotions & self-awareness. But if we make a commitment to living a kick-ass life, then moving the body will get the dopamine flowing, reconnecting us to what we truly enjoy, like our friends & families. I will reiterate again, walking is a GODsend. If in doubt, go walk!

Final Thoughts

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

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

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

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

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

oxox Coach K

May 15, 2023

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

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

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

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

I grew up hearing shit like this:

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

“Pretty girls are in the front, you’re in the back.” -a mom, childhood birthday party pictures

“Well, you’re just not polished enough.” -recruiter, job fair in college

“I’m sorry I cheated, I like you, it’s just, she was prettier.”
-someone not even worth mentioning here LOL!

Naturally I’d be lying if a part of me didn’t want to tell these people of past chapters of my life they can suck it

People will teach you how to love well by hurting you. They will teach you how to love yourself by not loving you back. Life will teach you evolution & growth thru pain & stagnation.

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

This world is made up of a plethora of different people with different priorities with different life situations all 50 shades of f*cked up.

You’re not alone, the difference is how you react to what life throws at you.

Here are things I do & had to learn to do throughout my journey to be my healthiest. They often times are perceived as being rude for those who don’t understand special digestive needs or people who are extremely highly sensitive & empathetic.

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

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

Empaths Are Prone To Addictions

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

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

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

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

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

Why Empaths Over Eat

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

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

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

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

Are You A Food Empath?

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

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

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

An Empath’s Survival Guide

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

Breathe: When you feel stress, immediately focus on breathing slowly & deeply. This releases negative energy. Holding your breath out of fear traps toxicity in your body.

Hydrate: Water purifies you. Drink filtered or spring water, especially when you’ve been exposed to negative energy & have the urge to overeat. Consume at least 1/2 your body weight in oz daily. Get in adequate electrolytes. Take a bath or shower. Water washes away impurities of all kinds.

Minimize Sugar & Processed Food As Much As Possible: Although you may crave carbs & sugar (as well as alcohol), they will destabilize you mentally & physically. This makes you more susceptible to absorbing unwanted energy & self sabotaging. These kinds of hyperpalatable foods are like drugs, leaving you wanting more.

Prioritize Protein: Protein stabilizes everyone. It gives a sense of grounding & satiation. Get protein at every meal, at least 30g. Big reason many food addicts thrive, lose weight, & heal on carnivore.

Rest: Sleep. Remove yourself from your busy routine. Regularly. In his book, Willpower Doesn’t Work, Benjamin P. Hardy talks about “enhanced environments” — one that will have you uber productive & one that will allow you to completely reset. If we don’t give ourselves these two distinct environments, everything blends together & we never really disconnect, nor do we really get satisfying results from our work. We stay stuck in the in-between, dissatisfied & seeking something to make us feel better. Solitude is your best friend. Go take a walk in nature. Eat alone & mindfully.

Restore & Release: Self Love. Where there’s suffering there is a lack of integrity & self love. I’m not talking about moral uprightness here. I’m talking about the state of being whole. Part of the human condition is that we come with soul wounds, past trauma, & conditioning. Our job is to heal & reintegrate the perceived “unlovable” parts of ourselves so we can live connected to Self, Source, & each other. The parts of yourself that you’re angry or ashamed of are the source of your suffering. The whole world is “coping” with this dis-ease. Empaths feel that pain & powerlessness. Seek therapy.

Manage: Your emotions. Your time. Your energy. I know it feels like you don’t have the time or energy so you turn to what’s easy & convenient. Managing your emotions actually frees up the energy you’re spending on things that do not serve you. Emotions are messengers. They alert you to boundaries being crossed. What boundaries of yours are not being honored? Do you even know your boundaries? The lack of knowing & enforcing boundaries is causing you more work, frustration, & stress than you can manage. If you’re like I was, that is what made me want to stuff my face with donuts, cookies, cake, chips, cereal, crackers, & ice cream then throw it up — UNTIL I realized that behavior meant staying sick, broke, & lonely AF.

Move: Your body. Walk, go to the gym, get sunlight, connect with friends. We cope with stress, including loneliness, by using dopamine-triggering substances & behaviors as a means of avoiding painful emotions & self-awareness. But if we make a commitment to living a kick-ass life, then moving the body will get the dopamine flowing, reconnecting us to what we truly enjoy, like our friends & families. Oh, and that workout high & lookin good nekkid too!!

Final Thoughts

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

I used to be addicted now I am aligned.

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

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

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

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

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

With love,
Oxox Coach K

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

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!

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