Tag: Fat loss tips

Posted on

11 Habits That Helped Me Lose 60 Pounds And Will Help You Achieve Happiness and Fulfillment

Might be one of the most impactful things you read this year.

Self reflection and confession time.

You may relate to this if you’ve been frustrated with food, your body, & let’s be honest here, — adulting so hard.

Thank you for reading vulnerable pages of my storybook❤️

Swipe thru some chapters. Read more about my weight loss journey here.

The root of the word ‘Inspire’ is ‘in spirit.’ I reflect on my own journey—from thinking money and material things would bring happiness to realizing that true joy comes from using your gifts to serve others.

Be Unique. The opposite of bravery is to conform.

Be a Leader. A “true leader knows when to follow” means that a good leader understands the importance of not always being in charge, but also recognizing when to listen to and learn from others on their team, leveraging their expertise in specific situations instead of insisting on making every decision themselves.

Be Love. The more you truly love the more you get back.

Be Truth. Honor your truth more often.

Be Kind. One of the rarest things in the world right now. It changes lives. It is free.

Be Beautiful. Celebrate your beauty. Humble confidence, flexibility, adaptability, positivity, reliability, and being someone who strives to always be useful are some of the sexiest and most beautiful things a person can be.

Be Movement. Movement is health. Emotions are physical too. Movement is medicine and life. Stagnation builds resistance.

Be Growing. You’re either growing or dying. You choose.

Be Playful. Approach life as play! It’s a constant evolvement of experimentation and experiences. That’s it.

Be Forgiving. It will set you free. It’s either medicine or poison. It’s the poison that poisons you.

Be Courageous. The most courageous people experience the greatest emotions, and therefore, the greatest life experience. Courage is taking action in the presence of fear.

A current reflection…

As I sit here listening to this podcast and reflecting about my recent experiences with food and my body… (tip: journal your thoughts and realizations. They are pages, secrets, and solutions to your best life.)

💭🤔Katie: Why I can eat carbs and still stay lean & not gain fat per se (maybe a little water weight gain, brain fog, & inflammation from eating shit I know I shouldn’t for a few days…Like cookies lately 😆 🍪 freaking love cookies. Confession.)

💭💡🎙️🧠💪🏼While listening to podcast episode: It’s because I’m metabolically flexible. I gave myself time to heal via strict carnivore for years. I healed my relationship with myself. It’s because I walk after I eat. If I do consume carbohydrates or a larger amount of calories, no matter what food I’m consuming, my body uses them efficiently now. My cells are happy. My hormones are happy. Because I sleep, eat, get sun, & love the shit out of myself 99% of the time. My daily routine supports this. 

✅I have realized my body absorbs and utilizes carbohydrates more efficiently and shuttles them into my muscles and as repair versus fat storage more now at 42 than it ever did in my 20s and 30s. This is the power of simple movement and functional fitness. My entire day is my workout. My job is active and challenging af moving patients all day as a radiologic technologist. My workouts are play vs punishment now. Or something I “have to do” to stay lean.

✅I never realized how powerful fidgeting and being an active person was on maintaining a healthy body fat level and weight. I thought my workouts were the only things that mattered, which they do and have helped me build the body that I have today, but the most impactful factor was the food I put in my mouth, my

Mindset & inner narrative, and how active I was throughout the day.

🚶‍♀️🏃🏼‍♀️🏋🏼‍♀️Get up and move throughout the day! Workout snacks and wonder walks are everything! I am rarely sedentary. I am always up moving and doing things. 

📈I find I do feel better cycling carbohydrates or days of larger amounts of calories about every three days. This is just a Recent observation. I will admit I feel better following strictly an animal-based diet. The carbs that I feel best consuming are plain rice cakes, plain white rice, and gluten-free, Whole, natural food options. Confession: I am able to consume sugary treats every once in a while, but I do realize these affect me like drugs, it’s hard to stop, and I always want more. But rarely do I ever gain weight anymore from eating these, which does bring me a sense of safety and comfort, but I do realize how out of control And high my blood sugar gets after consuming them. 

🥩🍚So considering my recent experimentation and observations, I stick to meat, eggs, healthy animal fats, and occasional dairy 99% of the time. I INTUITIVELY sprinkle in occasional refeeds of higher calorie &/or carbs via low fiber, gluten free, rice based options.

🏆As long as I get in ample movement, lift more and utilize my muscles shuttling those nutrients and calories efficiently, + get adequate sleep 👉 I function like a mf champ. 

❤️I love the way my body looks and feels. I’m proud of myself for learning to separate emotions from science and what my body is doing. I take everything as data and I don’t take it personally. 

👩🏼‍🏫I learned macros, tracked food, coached hundreds of athletes and people, tracked my steps, wore a continuous glucose monitor, experimented with all different kinds of fitness and was a competitive athlete, and have done everything in between including  tracking ketones and blood sugar. I fucked up and continue to mess up more times than I can probably recall. It’s all ok! So are you! 🫶

👏 I no longer need to track these things for validation because they’ve become part of who I am. I don’t “have to” because I know exactly what my body is doing.

‼️I recently quit wearing my fit tracker and tracking anything because I realized all of these things were taking energy away from myself and my day that I could be focusing on purpose and service and wealth building and other things that mean more to me. I don’t need these things to be my healthiest anymore because I’ve done the due diligence to learn all of them. So a reminder, you don’t have to do this shit forever, but learn it so that you don’t need them anymore!

❤️‍🩹If I eat too many carbs one day and I feel like shit, I own that, I give myself grace, and take actions appropriately the next day to feel my best.

🥳Don’t be afraid to experiment. Don’t be afraid to mess up. That’s how we learn. That’s how we learn about our bodies and what we need to do to look and feel our best. You don’t have to fear carbs or any food for that matter. View them a tool and a learning experience. 

🙌You will never know if you don’t try new things. I used to fear carbs, getting fat, basically I feared eating altogether. I would throw up my food to “undo” what I had done. I abused my food. I abused exercise. I abused myself. 

💊🙏Forgiveness, gratitude, and love are the true medicines. Be a leader and a forever student. Learn, grow, evolve. Once you know better, do your best and DO BETTER. That doesn’t mean perfect. We’re never perfect. We fuck up all the time. That’s just how it is. Your character is revealed by how you respond next.

**Steps off soap 🧼 box 📦.

***Pats myself on back. 👋 😆😎🤗😉🙃

Oxox Coach K

A letter to myself and hopefully inspiration for you.

Katie Kelly is a nutritionist, writer, travel registered radiologic technologist, Indiana farmer’s daughter, Crohn’s warrior, experience collector, and athlete of life. Former hot mess down 60lbs + financially free with nothin’ but an airfryer & a prayer. Location: Aging gracefully somewhere between scrubs & steak.

On social, she’s better known as Coach K, but most of all wants you to know she’s struggled just like you. More importantly, she wants you to believe in yourself, your health, your voice, & your ability to live your best life!

Looking for more from Katie? Join her newsletter here❤️

Posted on

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

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

Here’s why I wrote this story…


I got to a point in my fitness & health journey where whatever I did, even if I bought expensive appetite suppressants, I couldn’t stop eating.

With Crohn’s, hell there were days I didn’t know what to eat because everything seemed to irritate my gut & I was still gaining weight, despite fasting all the time.

Here’s how I lost 60lbs & put my Crohn’s & bulimia in med-free remission here. It’ll answer many of your questions.

The inflammation & weight gain made me want to eat less & workout more, further exacerbating my terrible relationship with food & exercise. I empathize with y’all struggling.

When I was younger, I was following a low-fat, high-carb diet. Fat was the devil. I also observed this undesirable situation happening to friends, family, coworkers, & fellow athletes.

The reasons we couldn’t shed the body fat were ultimately malfunctioning or unbalanced hormonal issues. More explicitly 👉 leptin resistance, insulin resistance, & imbalanced cortisol.

Symptoms of leptin resistance, for example, might include:

  • The inability to lose weight even with calorie restriction & extreme exercise
  • Extreme cravings for food even if you’ve recently eaten
  • Persistent weight gain despite attempts at weight loss
  • Lower than normal body temperature & resting heart rate
  • Presence of other hormone imbalances (including hypothyroidism, estrogen dominance, low progesterone, low testosterone, or high cortisol)

In this story, my story, & maybe it rings true for your story, I explain why leptin resistance, blood sugar control & cortisol balance matter for fat loss & metabolic health.

Here’s how I fixed mine & created a healthy lifestyle I love!

Keep in mind, some people with underlying health conditions might need medical intervention & support. Therefore, just adjusting our lifestyle might not work for some of us. This is not medical advice or a prescription, simply things I’ve learned & how I improved my health!

Here’s How I Fixed My Leptin Resistance & Helped Balance Blood Sugar & Cortisol

What is leptin, and why does leptin resistance matter?

Like other hormones, leptin is also highly complex. However, I feel we don’t need to know the details unless we work as medical specialists in a field. Lets keep this as simple as possible but still have a solid understanding of the what, why, & how behind it. It is easy for us to manage & optimize with healthy lifestyle changes. Its implications can be invaluable for appetite management & preventing undesirable fat gain leading to metabolic disorders.

Leptin is a hormone that signals the brain we consume enough food. In addition to being a signaling hormone, leptin also regulates energy balance & counteracts the hunger hormone called ghrelin.

Unfortunately, if leptin does not function correctly, we will continue eating & consuming excess calories, which turns into visceral fat. Consequently, this condition can imbalance other hormones & lead to metabolic disorders.

Excess calories might be from carbs, fats, or proteins. However, the ones from carbs can much more quickly turn into fat molecules, & they accumulate, leading to obesity.

When leptin signals work properly, we stop eating naturally as the brain triggers feelings of satiety. Having a leptin-sensitive body prevents us from overeating.

However, leptin resistance is an agonizing health condition if it persists. It prevents the brain from receiving satiety signals causing emotional food consumption of more than what we need.

A leptin-resistant body might lead to binge eating due to the constantly activated hunger hormone ghrelin.

When the body is leptin resistant, the ghrelin hormone creates hunger feelings so strong that we might feel like starving even though the body has adequate stored energy.

This awful & paradoxical feeling encourages us to eat emotionally even if we physically have more energy than needed to survive.

Overeating, unfortunately, causes weight gain, might lead to obesity, & cause metabolic disorders such as type II diabetes, cardiovascular diseases, neurodegenerative disorders, & even some cancers.

Based on my past experiences of struggling with weight gain, Crohn’s disease, gut & inflammatory issues, here are shifts that helped me improve leptin sensitivity, lose body fat, & gain my health back!

**My points are not prescriptive, as they might not apply to everyone. However, I emphasize the critical principles here so y’all can learn & can customize these protocols based on your needs.**

  • Optimized blood sugar via a meat based “carnivore” diet approach

My first step was to optimize blood sugar & prevent frequent & prolonged insulin spikes. When my blood sugar suddenly dropped, I faced an extreme sense of hunger & craved unhealthy foods like processed foods. I want y’all to understand this process, so dietary changes make sense.

Our bloodstream needs glucose to cater to the energy requirements of cells, tissues, & organs. If the amount passes the threshold, the body perceives the glucose as “toxic” & quickly acts to eliminate it. The pancreas releases insulin hormone & causes the glucose to be quickly removed from the bloodstream.

The first preference is muscles, as they are critical for survival. If muscles don’t need glucose, the body sends the excess glucose to fat cells by converting glucose to fat molecules.

Consequently, our fat cells grow by accumulating visceral fat, especially in the abdominal area. Muffin top ring a bell?

  • Optimized blood sugar & prevented insulin spikes by reducing carbs

When muscles and other organ cells stop responding to insulin signals to utilize glucose, a condition called “insulin resistance” occurs. The pancreas creates more insulin to manage elevated glucose. One of the causes of insulin resistance is hyperinsulinemia.

The culprit to raise blood glucose & cause sudden insulin spikes is the overconsumption of refined carbs. Too much protein can also cause more insulin spikes but not as much as refined carbs.

So my dietary solution to optimize my blood glucose & reverse insulin resistance was to cut all refined carbs, particularly bread, rice, pasta, potatoes, candy, & any sugary beverages.

This step primed my body to optimize glucose & make it more insulin sensitive. However, the 2nd step sustainably contributed to making it more leptin sensitive after having an insulin-sensitive body.

  • Increased healthy fats and bioavailable proteins via a meat based “carnivore” diet

When doing my research, I learned that there were 2 critical factors determining the relationships between dietary fats & leptin.

The 1st factor is leptin is made up of fat molecules. The 2nd is that leptin informs satiety in the brain when we consume food containing fat in each meal. It keeps us fuller, faster. Leptin also relates to the overall body fat percentage.

Those with higher fat should have more leptin, however, we need to understand the issue of leptin resistance in obese people. Leptin resistance means that the body & brain become unable to respond to this critical hormone so we keep eating more than we need.

One of the root causes of leptin resistance is not consuming enough healthy fats, optimal protein, & too many carbs. Therefore, when I started eating more healthy fats & more bioavailable proteins, my satiety increased, cravings & inflammation decreased, & hormones started balancing out. I no longer binged or craved carbs.

This solution stopped my hunger pangs. I felt great satiety after each meal. I understood more fully my poor emotional relationship with carbs & sugar. I relate it to being an alcoholic. I can’t have one cookie or cake, I’m an addict. You don’t tell an alcoholic it’s ok, just have a drink. Understood?

Nowadays, even if I eat OMAD (one meal a day) for several days, I don’t feel any cravings & don’t consume food emotionally. I only eat when I physically feel hungry.

My diet consists of primarily red ruminant meats like beef & lamb, occasional chicken, turkey, & pork, seafood, eggs, occasional daily (butter/cheese/milk), organic coffee, water, electrolytes, & occasional social alcohol in the form of bourbon or vodka.

The next step focused on reducing oxidative stress & chronic inflammation. With Crohn’s disease these are CRITICAL!

  • Improved sleep quality, lowered stress, prioritized self care & “biohacking“

During my research of metabolic hormones causing weight gain, I discovered that the 3rd cause of leptin resistance was sleep deprivation & stress – basically a f*cked up sleep routine & not being able to chill out. They caused both increased cortisol & blood sugar. This was an eye-opener for me.

The solution to balance insulin & cortisol was restorative sleep, self care, & whatever the hell I had to do to chill out, detox, & slow down to lower oxidative stress & chronic inflammation. When I got restorative sleep, my chronic stress & inflammation all but disappeared. As a result, my hunger pangs & food cravings diminished & gradually ended too. Which is why I say NO to going out when I don’t have the energy. My health suffers.

I now incorporate infrared sauna, red light therapy, grounding (earthing) mats, blue blocking glasses, get outside in nature & the sunlight as much as possible, & reduce toxins in my beauty, food, & home products as much as possible too. Biohacking products all posted in my IG highlights & codes in link in IG bio!

Why Stress & Cortisol are Making You Fat

What is Cortisol & why does it matter?

Cortisol is a hormone, which as levels rise in response to stressors, not only affects our blood glucose, but influences our physical & psychological processes including fat loss.

Stressors can include things like:

  • Under eating
  • Over exercising
  • Relationship stress, kids
  • Job stress
  • Trigger foods, gut issues
  • Lack of quality sleep
  • Over caffeinating, Alcohol
  • Fasting too long

The direct effect cortisol has on insulin is a big contributing factor to weight & fat gain.

For example:

Elevated cortisol levels stimulate gluconeogenesis, the breakdown of non-carbohydrate sources like protein into glucose. This will increase our blood glucose even on low carb diets. If prolonged, this can lead to changes in appetite regulating hormones like leptin & ghrelin, causing us to eat more than we need.

How can we minimize stressors?

  • Eat enough food for optimal body function & activity. Typically called our true maintenance calories. You can use the TDEEcalculator.net to find yours.
  • No chronic dieting or yo-yo dieting. Periodize nutrition. Eat meat & healthy fats. Minimize processed food.
  • Get to sleep! 7-9 hrs of quality per night.
  • Limit caffeine intake to mornings only.
  • Cultivate a positive environment & monitor what you consume from social media, to food, people, tv, books, podcasts, etc. GRATITUDE.
  • Take time for self care. No excessive fasting, find an optimal fasting window for you. Most do well 12-16 hrs overnight.
  • Recover from workouts efficiently, take rest days, walk.

Here’s my daily routine. I created a guide for you!

The best pre-workout: sleep, proper hydration & electrolytes

The best fat burner: sleep, stress management, & a calorie deficit

The best workout & training plan: The one that you’ll do & stick with longer than 2 weeks.

The best diet: The one that you’ll do & stick with longer than 2 weeks. (Meat-based for people with gut issues, autoimmune needs, & emotional issues with food addiction & carbs imo.)

The best protein & multivitamins: meat, eggs, & healthy fats from animal sources.

Realize the body you want requires you to eat more & lift heavy stuff, not living in a constant state of restriction & extremes. Your weight & what you look like are the least most interesting things about you. You can look good nekkid at any weight, it’s about perception & confidence. Health looks good on everyone.

Why Your Blood Sugar May Be Affecting Your Fat Loss

Tools I’ve Used To Check Mine

Keto Mojo: checks both ketones & blood glucose. Has app, blue tooth, syncs with phone, got mine off Amazon.

keto mojo

Nutrisense Continuous Glucose Monitor (CGM): my top pick. Painless application, has app, syncs with phone, no pricking your finger, continuous monitoring, access to their nutritionists. Discount Code: lilbitoffitCGM10

Nutrisense CGM Product

Times to Check Blood Glucose

  • Fasted 1st thing when you wake before any food or drink: to gain data & a biomarker of metabolic & hormonal health. This is when I weigh myself too.
  • 2 hours after eating combo meals: to see how they interact with one another & affect your digestion & blood glucose. Quality & quantity matter. Ex: combos like carbs + protein +fat, high protein + low fat, high fat + lower protein, carbs + protein, carbs +fat, etc.
  • After eating singular foods: to see what spikes your blood sugar more than the other. Ex: like testing after eating carbs, diet pop, chewing gum, using sweetener, eating dairy, after a larger high protein meal, after a bolus of fat, etc.
  • After periods of stress: to see how your body handles stress. Ex: after a hard workout, a poor nights sleep, after a stressful life experience, etc.

FAQ’s & Tips To Help

  • What can I use to track? I’ve used a keto mojo & my top pick is a NutriSense CGM. You can get a simple glucometer from your local drugstore too. Discount Code: lilbitoffitCGM10
  • What range should my blood sugar be for optimal body fat loss? I like MINE in that 70-90/dL range fasting. Normal fasting ranges will vary but for most are in the 70-100 range. Mine tends to run higher, around 85-100 while others may be lower around 65-80. Lifestyle, genetics, & environmental factors all matter & can affect ranges.
  • How long should I wait after meals to check my glucose? I recommend checking prior to your meal then 1-2 hours after eating for your “peak” levels.
  • What diet works best for food/sugar addiction? Low carb & meat-based hands down in my opinion.
carnivore diet food list
  • What are normal blood sugar levels?

They’re less than 100 mg/dL after not eating (fasting) for at least 8 hours. And they’re less than 140 mg/dL 2 hours after eating. During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90. Again, we’re all different.

  • Why does it matter if my blood sugar is high, like around 120-200ish sometimes?

It is very important to keep your blood sugar level under control. It affects everything really, mood, fat loss, weight gain, hunger, satiety, energy, performance, sleep, etc. When your blood sugar level is high, it can cause damage in your veins & arteries. This damage could lead to complications later such as heart attacks, strokes, kidney disease, neuropathies, vision problems, etc.

  • What foods spike my sugar most? What food has carbohydrates? Carbs typically spike blood sugar the most, then protein, then fat. Fruits, starchy veggies, milk, dairy, yogurt, rice, cereals, bread, grains, basically think anything sweet all have carbs. High glycemic foods affect glucose the most, ex: bread, cereal, candy, baked goods, fruit, honey, rice, crackers, cookies, rice cakes, sugar, pancakes, waffles, potatoes, corn, most processed foods.
  • If it is sugar free, I can eat as much as I want, right? SF foods can be part of your diet in moderation. Abstainers typically do better abstaining from any carbs, sugar, or SF substitutes. Many cause gut issues like bloating, constipation, & pain due to added fibers, fillers, gums, sugar alcohols & artificial sweeteners. Some of these foods still have carbs (in the form of other sweeteners such as sorbitol, isomalt, & mannitol) & may affect your glucose levels.

Things That Elevate Blood Sugar You May Be Overlooking

  • Coffee: Increases adrenaline, cortisol (stress hormones) & blood sugar which can cause a release from our liver glycogen even when fasting. This was one thing I tested, luckily black coffee only affected my blood sugar like 2-5 points. Best to drink with food 90 minutes after waking for more optimal hormone balance.
  • Fasting too long: Again, increases body stress which increases your cortisol level which will cause liver glycogen to be released & your blood sugar to rise. Are you waking up in the middle of the night? Is your fasting AM blood sugar high (>95)? Try eating more, shorten fasting windows
  • Dehydration: Less blood volume=higher concentrations of glucose in the blood. Shoot for 1/2 your body weight in Oz of water daily.
  • Over exercising, under eating, &/or eating trigger foods: All huge stressors on the body which increase cortisol & thus blood glucose.
  • Carbs: No they’re not the devil. Typically it’s our relationships with them & our habits that are. Carbs do keep us calm by serotonin & cortisol. Our tolerances vary bioindividually. Typically in a healthy individual the more active the more carbs we require & tolerate. Carbs do spike your insulin higher than protein or fats. Carbs obviously spiked my blood sugar higher than any other food even experimenting consuming 2lbs of a high-protein meal. 3 rice cakes spiked my insulin to 160. The 2lbs of beef #meatbars spiked my insulin to 130.
  • Artificial sweeteners & sweet beverages: If it tastes sweet typically it will cause a reaction in your body & spike your blood sugar to some degree. I’m all about moderation but don’t have the majority of your diet full of diet foods & Splenda just to save a few calories & carbs. They lack in micronutrients which your body needs to function properly. In my experience with the CGM, they did elevate my blood glucose slightly but not very much, maybe 5 to 10 points max.
  • Alcohol: I’m just leaving this one there, y’all this is common sense. The higher the calorie, the higher the sugar, the higher the carbs the more it is going to spike your blood glucose. The “worst” options are beer, wine, sugary cocktails like White Russians, margaritas, Mojito‘s, Long Island iced teas, etc. I know it’s heartbreaking right ?!
  • Sleep: Not only does this disrupt your satiety & hunger hormones like a leptin & Ghrelin which can cause you to crave carbs & feel like a bottomless pit, it also spikes your blood sugar, & your performance, fitness goals & recovery suffer. I found lack of sleep, not getting sunlight, & high intensity workouts especially fasting were the biggest culprits that spiked my blood sugar & made me feel like trash. Get outside at sunrise, take sun breaks midday. Use blue blocking glasses. Reduce caffeine. Utilize red light therapy. I have an @emrtekinc Firewave light. Discount Code: lilbitoffit20
emr tek red light

Helpful Charts

Conclusions and Takeaways

In summary, I owe a healthier, leaner body to 3 simple lifestyle habits:

  • The 1st was to refrain from refined carbs & sugar.
  • The 2nd was to increase healthy fats & consume adequate bioavailable proteins via a meat “carnivore” based woe.
  • And the 3rd was to get restorative sleep, reduce stress, & increase self care via “biohacking.”

However, I also incorporated a 4th solution, which was time-restricted eating or intermittent fasting. It indirectly contributed to making my body more leptin sensitive because it made it insulin sensitive & fat-adapted, too. No excessive fasting, I am intentional & follow my body’s natural hunger cues. I fast 14-20 hrs overnight on avg. Just wanted to create awareness. It’s optional as it might not be feasible for everyone & might not be needed if the 3 mentioned steps are in place.

When we make the body insulin & leptin sensitive, keeping a healthy weight can be a breeze. Therefore, we might not need expensive supplements, fad diets, or excessive exercise.

Thank you for reading my perspectives & experiences! I wish y’all the healthiest, happiest, & most badass life ever!

Like this blog? Find it helpful? Interested in trying carnivore & fasting with me? ☕️🍖 Join our coaching community!

oxox Coach K

Katie Kelly is a nutritionist, writer, travel registered radiologic technologist, Indiana farmer’s daughter, Crohn’s warrior, experience collector, and athlete of life. Former hot mess down 60lbs + financially free with nothin’ but an airfryer & a prayer. Location: Aging gracefully somewhere between scrubs & steak 🙂

On social, she’s better known as Coach K, but most of all wants you to know she’s struggled just like you. More importantly, she wants you to believe in yourself, your health, your voice, & your ability to live your best life!

Looking for more from Katie? Join her newsletter here❤️

Posted on

How I Stay Leaner At Age 42 Spending Less Time In The Gym

Ways I stay lean, have better energy, detox my liver & stay metabolically flexible & healthy!

I stick to a primarily meat based, carnivore diet 99% of the time. If I eat carbs, I feel best with gluten free rice based foods like white rice & plain rice cakes. These are what my autoimmune symptoms & Crohn’s disease tolerate.

My macro nutrient ratios vary. I listen to my body. If I crave higher fat, then I l eat higher fat meat. If I don’t, I stick to leaner meat. If I feel like I need carbs, I do not deny myself, but eat appropriate portions primarily post workout. To control blood sugar & carb digestion I use @nuethix_formulations Gda-max pre meal (code: gdalilbitoffit )

I fast overnight on avg 16-20 hrs. I eat early in the day. My cut off for food is typically 2-4ish PM. Sometimes I’m not hungry after noon. I have gastroparesis & do not digest solid food later in the day well. Reason I don’t eat “dinners”

I feel better working out fasted. Eating heavy meals zaps energy for digestion so I’m intentional about meal timing for efficient energy management.

When my gastroparesis flares I choose lower carb/higher protein smoothies. I use Medipure DS from @nuethix_formulations as detox support/protein powder. (Discount code: lilbitoffit)

I eat protein FIRST always, especially when consuming a carb source. It slows the blood sugar, spike & acts as a buffer. Breakfast is my favorite meal & largest meal of the day in the mornings post workout.

I walk post meal & get sunlight everyday. I use my infrared sauna blanket daily & stick to natural products as much as possible. Red light therapy via my @emrtekinc light daily (discount code: lilbitoffit20) while eating breakfast in the mornings.

I minimize alcohol & artificial anything as much as possible. I keep coffee & caffeine to the mornings preworkout & post meal. I walk 15k+ steps/day & lift 3-5 days per week. Exercise is joy! 

Swipe for tons of tips from my storybook of life!

🥰All the links you’ll love

🤳🏻IG

📕 Gut Healing + Weight Loss Blog

Oxox Coach K

Like blogs like these? Come adventure & get FIT with me!

Posted on

I tried red light therapy and this is what happened

BEAUTY SECRET👉RED LIGHT THERAPY⁣
Q: What is #redlighttherapy ? Is it worth it & something I can do at home?⁣
⁣
I’ve had my Firewave @emrtekinc red light for about 2 years! By far one of my favorite biohacking devices in my success routine!⁣
⁣
I use it once a day for 20 minutes, typically when I eat breakfast. I simply sit in front of it. I don’t use goggles.⁣ You can use it on bare skin, clothes, not clothed 😉 — whatever floats your boat!
⁣


I noticed changes in my skin, digestion, & energy in just 2 weeks.⁣
⁣
My face has never looked better imo. Less skin discoloration & a more youthful, rested appearance. I feel happier & more energetic when I use it in the morning vs not. ⁣
⁣
These are just a few of the many benefits! Doctors have been using it for years especially with patients with skin issues & diabetics. ⁣
⁣
Over the past 2 decades, thousands of published studies have shown that red light therapy can be used to treat pain, inflammation, scar tissue prevention, overall wellness, joint health, anti-aging & more!⁣
⁣
EMRTEK was kind enough to give y’all a discount link for 30% off to use during the holiday season Snag it while you can!

⁣
Don’t be afraid to try new things! You never know if things can work or not if you don’t give them a chance!⁣

Discount code (lilbitoffit20)


⁣
SWIPE FOR ALL THE DEETS HERE!⁣


⁣
Oxox Coach K

Posted on

When You Say You Hardly Eat But Fat Loss Seems Impossible

sad girl eating disorder food addiction scale

One of the biggest obstacles to fat loss for most of us midlife, busy, boss girl queens is being in a hurry & getting lost in information. 

We wanna look like insta fit Sally IMMEDIATELY. News flash, it probably took her decades to look like that. And her lifestyle is probably completely different than yours.

This causes us to waste a lot of time with unsustainable approaches & beating ourselves up. 

While I’m not a fan of obsessing over numbers & chronic tracking, it’s common to not have any idea how much energy your body needs to thrive!

I like the tdeecalculator.net to figure out calories & a tracking app I have used for years is @myfitnesspal

Fat loss rarely requires a complete overhaul of your nutrition approach or severely slashing calories. It usually comes down to a few simple tweaks like walking more, self awareness, & a slight 250-300 calories reduction.

When You Say You Hardly Eat But Fat Loss Seems Impossible

THE MOST COMMON HABITS HOLDING YOU BACK THAT ARE HAPPENING WHEN I HEAR THIS. SIMILAR CLIENT EXAMPLES.

YOU’RE NOT ALONE, I USED TO DO IT TOO BEFORE CARNIVORE & SWITCHING TO A SELF-LOVING LIFESTYLE 🥰

YOU GOT THIS! LET’S MAKE SOME CHANGES…

Solutions to consider

  • Understand your ACTUAL ENERGY NEEDS. use a calculator like tdeecalculator.net to find your maintenance calories
  • This habit pattern is usually your typical “I don’t have time” starter pack based on convenience, time constraints, lack of cooking desire or skills
  • Pick a couple different protein options like ground beef or chicken & start there. Protein is a priority no matter what diet
  • Reduce or eliminate snacking. We should be fueling with protein centric meals. Try 2-3 well-sized, nourishing meals, evenly spaced thru the day.
  • Alcohol frequency & quantity is a sticky point for many. It inhibits good decision making & prone to overeat or choose foods you normally would not. also adds calories, dehydrates, & does nothing positive. When fat loss is a goal (& for many reasons) it’s elimination or significant reduction is one of the biggest levers you can pull.


Solutions to consider

  • KNOW YOUR ACTUAL ENERGY NEEDS** again, use the calculator: tdeecalculator.net. temporarily tracking calories for a couple of weeks can be especially helpful If you have no idea what you are truly consuming.
  • You can be successful and not have to fast all day. Trust that you can have nourishing & satisfying meals during the day and still lose fat. i prefer to eat my largest meal post movement in the morning then taper meals as the day goes on & fasting longer overnight. Better digestion, absorption, & blood sugar regulation.
  • Start with a savory protein & healthy fat breakfast with at least 30 g protein. I find this helps with daily hunger.
  • Don’t skip a meal if youre HUNGRY. Starving is not a badge of honor. Ps go outside, get sun, walk, & drink more water.
  • Plan meals in advance when possible so you’re not rushed. Prevents reaching for less optimal choices. Have nutrient-dense, protein snacks on hand. Skip the alcohol.

Pro tips no matter what diet you prefer or  experimenting

For each scenario, knowing your actual energy needs is key & most of us are spectacularly inaccurate at guessing. Fat loss comes down to a consistent calorie deficit. Not perfection but intentional choices each day. If you’re not losing fat, you haven’t maintained a deficit & need to look at your lifestyle habits. It really is that simple.

Tracking isn’t for everyone. If that’s you, keep reading this

Be intentional about portions & snacking. For 14 days, track accurately how you truly are eating. Everything – all licks & bites. If you start by seeing exactly where you are now, rather than guessing, you may not need to slash calories as low as you think. The least drastic calorie deficit that’s effective will increase enjoyment & sustainability.

Once you know your current typical daily calorie consumption, see where you can reduce by 250-300 calories (smaller portions, less calorically dense swaps, reducing high calorie foods like nuts, cheese, butter, high fat meats, dressings, etc). Be willing to take time and have fun experimenting! Thats how you figure out what works!

Take this time to learn macros: what amount of protein & fat keep you healthy & satisfied. Build your meal staple routine for those targets. It’s ok to have to adjust, that’s how we learn! PRO TIP: people who repeat simple, nutrient-dense meals, rather than constantly seeking novelty, have a much easier time with the fat loss process.

THANK YOU FOR ALLOWING ME TO ADD VALUE TO YOUR LIVES!

oxox Coach K

Like blogs like these? Come adventure, get FIT, & live your best life with me, too!

RESOURCES IN LINK IN INSTAGRAM BIO, HIGHLIGHTS, & PINNED TO TOP OF MY ACCOUNT EVERYDAY JUST FOR YOU!

🥰All the links you’ll love

🤳🏻IG

📕 Gut Healing + Weight Loss Blog

Posted on

A Simple Ultimate Guide to Fasting

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

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

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

I’ve lost 60 lbs thanks to carnivore & intermittent fasting! Follow me on Instagram (@lil_bit_of_fit) to see my day-to-day journey with living a meat-based life as a rockin travel xray tech & almost 42 year old athlete of life with Crohn’s Disease. (Birthday July 2nd 🎉)

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

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

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

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

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

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


Yes, I prefer to utilize intermittent fasting. It works best for my digestion. I eat when I’m hungry & fast when I’m not. Typical fasting window is around 14-20hrs, biggest meal I consume after my workout in the am. I also love to incorporate fat & carb cycling.
⁣
It is not necessary for you to fast to achieve your health and body goals no matter what diet you prefer.

Remember: health & happy hormones first.
⁣⁣

Here’s a previous video answering a client question talking about why fasting wasn’t working for her
Coaching FAQs Here if you’re needing help

What is intermittent fasting?⁣⁣

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

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

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

  • 16/8, 14/10, 12/12 Protocols – Ex: Fast 16hrs/8hr eating window
  • OMAD – One meal a day, fast the rest
  • TMAD – Two meals a day, fast the rest
  • PSMF – Protein Sparing Modified Fasts: highly restrictive diet that involves severely limiting the intake of calories, carbs, & fat & consuming only lean (zero-low fat) protein
  • 5:2 – Eat normal 5 days, restrict calories to 500-600 for 2 days
  • Eat Stop Eat – Eat normal for 5 days then fast for 24hrs for 2 days
  • 4:3 or Alternate Day Fasting – Fast every other day, eat normal on non-fasting days
  • Skip Meals Spontaneously – skip meals when you’re not hungry

Will fasting help me lose body fat?

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

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

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

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

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

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

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

Are you Peter or Patty?

PETER

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

PATTY

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

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

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

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

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

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

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

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

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

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

Why should I try fasting?⁣⁣

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

Why it works for fat loss

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

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

When should I not fast?

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

Who should NOT fast &/or fasting is not ideal

  • Pregnant Women
  • Women who are nursing
  • People who are reverse dieting
  • People training for high performance
  • People who have abused or overly fasted
  • People who have chronically under eaten for an extended period of time (aka you’ve made chasing a smaller body your hobby)
  • People who are trying to gain muscle
  • Women a week before their cycle
  • People healing &/or struggling with adrenal insufficiency & fatigue
  • People with eating disorders &/or disordered eating habits, poor relationships with food, exercise, &/or body image where restriction is a huge trigger

Getting Started

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

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

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

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

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

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

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

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

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

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

👇older posts to reference for ideas & help👇

body transformation woman carnivore diet

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

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

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

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

oxox Coach K

All links, coaching, services, discount codes, & free content Here!

Posted on

How To Eat Carbs And Still Lose Fat On a Low Carb Diet

woman smiling eating food

So you tried low carb, keto, maybe dabbled in some carnivore too & now you’re ready to add some carbs back in…⁣

Yikes, right?!

It’s normal to be a little scared & anxious after seeing results on a low carb approach to your nutrition, but feeling you need to switch things up.

I’ve felt that too! But after pushing through the fear & embracing more vibrational, functional eating, you’ll strengthen your trust muscle with each experience & season of experimentation! It’ll help you find your sustainable lifestyle approach to look & feel your best!

⁣Y’all know I’m an advocate for meat-based, protein-focused nutrition for my Crohn’s & health preferences if you’ve been here a while. If you’re new, WELCOME! Pumped to have you here in this safe space of love, wellness, & learning!⁣

I’ve lost 60lbs & put my bulimia & Crohn’s disease in med-free remission via a flexible carnivore diet approach & kept it off for over 4 years!

weight loss before and after katie kelly carnivore
Tap photo for a blog guide I documented just for you on how I lose the weight & gained health!

Y’all should also embrace that nutrition isn’t one size fits all! I fully support a no diet dogma approach & support trying new things to find YOUR WAY. ⁣

⁣So say low carb worked short term, maybe you lost a few lbs, maybe you tried it for a reset, a medical condition — whatever. ⁣⁣

For most, yes, you’ll lose weight initially, primarily because of water loss & more food awareness (quality & quantity). Most don’t stick with the low carb/keto/carnivore diet long-term unless they’re on it for a specific reason or it fits their lifestyle/preferences appropriately. That’s ok too!⁣

⁣⁣The most common reason people fail to stick to any diet regimen: “real life” & social situations ends up “getting in the way.” Adherence & consistency are the keys to any success plan. ⁣🤷‍♀️You ultimately make the decision to stick to your commitments to yourself or not.⁣

⁣⁣You can incorporate carb cycling just like you incorporate fat cycling, it’s the same concept just utilizing a different macro as a fuel source. I have a blogs on resetting your insulin & leptin resistance here and specifically how to carb & fat cycle here.

Regardless of why you stop, there are things to know to help ease your transition.

You can save this post on Instagram here!

⁣⁣MAIN POINTS

1.) Have a plan⁣

2.) Get familiar with portion sizes⁣

3.) The order you eat your food matters

4.) Focus on whole foods over processed⁣

5.) Go slow⁣

6.) Expect fluctuations⁣

Things I believe in no matter what diet:

  • ⁣⁣NO diet dogma & eating for HEALTH
  • Cyclical, seasonal eating
  • Quality, Quantity, When, & What you eat matter
  • Variety & nutrient density
  • Eating for efficient digestion & absorption
  • Experimentation & fun = learning & results!
  • Optimal protein centric meals
  • Eating for strength, health, & functionality
  • Loving your life & being kind to others!
  • Self love living + an abundance mindset!

Take it slow, you got this! ⁣ No need to exclude or be dogmatic about any food choices or diet as long as they help you be your best!⁣ 

⁣Here are some more gut friendly, gluten free, low fiber, low fodmap options that worked for me.

Great options for pre or post workout carbs. I keep mine post workout in the form of plain rice cakes mainly if I feel I need a carb refuel after heavy training or high intensity cross training or cardio. These tend to be easy on the stomach with minimal bloating & gut issues for most.

Let’s dive in further!

Regardless of why, there are some things to know to help ease your transition. ⁣⁣

1.) Have a realistic plan

One of the biggest problems with dieting altogether — lack of clarity/planning. Most people end up falling back into bad habits. What’s your why? What’s sustainable & realistic for you? What’s your relationship with food, self-awareness, and your body image? Your story matters & your results hinge on all of these details.

2.) Assess portion sizes

⁣Quantity, quality, when & what you eat all matter. With any form of restriction, especially carbs, once you allow them, you’re more likely to go ham. Make sure you’re a moderator (not an abstainer) & comfortable & ready to add them back in. Measure & weigh your portions! Check nutrition labels for anything you’re sensitive to.

It’s all about balancing blood sugar. Food order & when you eat matter. Sugar & carbs spike your blood sugar more than any other macro (protein & fats are the other 2 macros).

meal timing pyramid

Tips:

  • Don’t eat your carbs naked (by themselves): pair them with a protein like ground beef or grilled chicken or a fat of your choosing like bacon fat, butter, or a nut butter if you aren’t sensitive to those. It acts as a buffer & slows your blood sugar spike. If you can eat fiber & non starchy veggies, these will help buffer the spike as well, but not as efficiently as protein & fats.
    • Examples: white rice & butter & ground beef, rice cake & peanut butter, grilled chicken and sweet potato, etc.
    • When eating a meal, eat your protein & fat first, veggies if you eat them next, then your starchy carbs. You’re less likely to overeat as well because protein & fats are more satiating.
    • I time my carbs if I’m going to eat them after my workouts. That’s when I refuel my body & it uses the carbs more efficiently vs storing them as body fat. Also reduces your cortisol levels & helps with recovery. Choose sources that serve you best mentally & physically. I personally avoid anything treat-like or sugary, including fruit to prevent binge eating tendencies & gut issues. High fiber, fruits & veggies, & sugar are huge gut irritants for me. You may be able to eat them and that’s ok! Do you!
trigger food gut lilbitoffit katie kelly indiana carnivore
trigger food gut lilbitoffit katie kelly indiana carnivore

3.) Quality Matters

Rather than going straight for processed options like chips, pasta, doughnuts, & cupcakes, go for whole-food, non-starchy vegetables first like your greens, then white rice, potatoes, gf oats, fruit, etc. Again, choose things that are not physical or mental triggers for you.

4.) Go Slow

Keep it easy on your GI system: choose gluten free, cook food thoroughly, & go low fodmap if you’re one that struggles with any G.I. distress. Start with adding carbs in at 1 meal/d for a few weeks & assess how you respond. If you’re good, add a serving into another meal. White rice is usually a safer, gut friendly option.

5.) Expect Fluctuations

You might have weight & blood sugar fluctuations — it depends on how your body metabolizes carbs, your diet, exercise, etc. Much of the weight changes are water weight initially. Pair carbs with protein & fat to help control those blood sugar spikes. With every gram of carb, you get 4g of water.⁣ Bloating & constipation could happen because of the re-introduction of fibrous foods, drink your water! You may have more energy or less. You might feel hungrier. Again, we’re all bio individually different. Have patience.

Supplements to Help With Carb + Nutrient Utilization & Body Goals

Discount code: LILBITOFFIT

I was tired of struggling with post-meal blood sugar spikes when eating carbs and grappling with insulin sensitivity issues. NuEthix Formulations has a wonderful profuct, Slin-Trol™, the glucose disposal agent designed to assist your approach to managing blood sugar levels.

Slin-Trol™ enhances your body’s ability to efficiently utilize glucose, ensuring it is directed towards muscle cells rather than being stored as fat.

DIRECTIONS: As A Dietary Supplement, Take 1 Tablet With Carb Containing Meals To Improve The Nutrient Partitioning Of The Meal And To Possibly Minimize Fat Storage.

I take mine prior to my largest meals & walk 10-15 minutes after eating for better digestion.

Discount code: LILBITOFFIT

Utilyze is a dietary supplement designed to support digestive wellness and nutrient absorption.

It contains a blend of digestive enzymes that target the breakdown of fats, proteins, and carbohydrates in the body, which can improve overall digestive function and help with nutrient absorption.

Utilyze comes in convenient travel packets and aims to support overall health and wellness through improved digestion. This supplement is gluten-free, non-GMO, and suitable for adults of all ages.

DIRECTIONS: As A Dietary Supplement Take 1 Packet With Larger Meals 2 To 3 Times A Day.

Discount Code: LILBITOFFIT

Cort-Eaze is a natural supplement designed to help with stress and anxiety relief. It contains a blend of herbs and nutrients that work together to promote a healthy stress response and support adrenal function. I use it for recovery & cortisol balance, which can affect your sleep, digestion & ability to build muscle & lose fat.

Some of the key ingredients in Cort-Eaze include ashwagandha, rhodiola, holy basil, and magnesium, all of which have been shown to help reduce cortisol levels and support overall mental and physical well-being.

DIRECTIONS: Take Two Capsules Daily. I take mine post workout & before bed. One post workout & one before bed.

Helpful Educational Resources

eating carbs on low carb
forever strong
Fabulous book on protein focused, anti-aging nutrition!

EXCELLENT article on food sequencing and balancing blood sugar here

Take-Home Message

Watching glucose spikes is particularly important if you have diabetes or a handful of other medical conditions. Your treating doctor or dietitian will advise how to modify your meals or food intake to avoid glucose spikes. Food ordering & timing may be part of that advice.

For anyone wanting to live a healthier, leaner, stronger life, consider removing sugary beverages & foods, processed food, & focusing on protein/meat-based foods as the foundation of your meals. Add fiber, proteins or fats to carbohydrates to slow gastric emptying and flatten glucose spikes. Walk 10-15 after meals & shoot for 10k steps per day. Lift 3-4x per week and watch your body & well being change!

If you found this blog helpful, join me on Instagram for daily inspiration & subscribe to our newsletter community here! I would love to have you!

Posted on

How to Build Muscle & Lose Fat + 10 Tiny Sacrifices To 20 lbs Shed

How to Build Muscle & Lose Fat + 10 Tiny Sacrifices To 20 lbs shed

One mindshift allowed me to finally lose weight after 3 decades of trying & failing…

In the last 30+ years, I quit binging on carbs & sugar so many times, but I always went back to it. Sometimes it took 1 week. Sometimes I resisted for as long as 3 months. But I always broke my promise. I ended up getting bigger & bigger & sicker & sicker every year. Veggies & fruit & even foods I thought were “healthy” killed my gut & caused my Crohn’s to flare.

Losing weight can be a daunting task, especially when we think about the sacrifices we have to make to reach our goal weight. However, making tiny changes in our daily routine can result in significant weight loss without having to make drastic changes to our lifestyle.

The mindshift that helped me: “You need to be okay with failure to succeed”

I’ve heard this many times but it didn’t click with me until my healing & fat loss journey “plan” finally worked.

This is not just about weight loss. When you expect results right away & get dependent on them, failure to reach them in a certain time frame frustrates you & throws you off your goal.

The solution to this problem is to be okay with the possibility of not reaching the goal. It is to be invested in the process & the other benefits of doing the work.

When you stop obsessing about the result, it magically appears!

How I’ve been able to build muscle & maintain my weight loss working 40+ hours a week at 40+

weight loss before and after carnivore lilbitoffit katie kelly
katie kelly fat loss advice 10 things carnivore lilbitoffit before and after photo
carnivore before and after photo katie kelly lilbitoffit life lessons fishers indiana indianapolis
before and after weight loss
  • I maintain the same habits & commitments to myself as when I was losing weight because I want to be the healthiest, happiest, & strongest version I can be. I’ve made fitness my lifestyle.
  • I don’t let the scale determine my success or worth. I know it will fluctuate naturally with sleep, stress, food intake, hydration, workouts, etc. I do not cut food & punish myself when it goes up. I stay consistent with my plan & take it simply as data to help me.
  • I prioritize health & how I feel with food, workouts, & movement. My mindset determines my reality. I know I cannot hate myself thin, happy, strong, successful, & fulfilled. You have to diet & live from the inside out. Being active & strength training are always priorities no matter what age or season I’m in.
  • I am patient & consistent af. I know body change & healing take time. I leave room for flexibility. I do not cheat, earn, or burn my food. It is fuel, not a treat. I don’t do rules, I do what feels right.
What I eat about every day!

Your Super Simple 5 Step Blueprint

1. Prioritize Walking: you can make a lot of progress by simply walking more. Aim to take at least 10,000 steps each day.

2. Prioritize Protein: eating is where most people struggle when trying to lose weight. You can simplify your nutrition strategy. In every meal, prioritize protein. I shoot for at least 40-60g per meal.

3. Prioritize Whole Foods: building on the last point, eat nourishing, whole foods 80-90% of the time. These are foods that aren’t processed & don’t come in a package. READ YOUR LABELS! The less ingredients the better.

4. Lift Weights at least 3 x Per Week: lifting weights is crucial whether your goal is muscle gain or fat loss. Lifting weights increases metabolic efficiency and muscle mass. The more muscle you have, the more calories you will burn on a daily basis. Lifting weights also increases excess post-exercise oxygen consumption (EPOC), which means you keep burning calories even after you’re done exercising.

5. Prioritize Sleep: there’s no shortage of research showing a lack of sleep can lead to fat gain and hinder our ability to increase our muscle mass. Ways to improve your sleep quality: morning light exposure, keep caffeine in the am, avoid eating late, keep a consistent sleep schedule, create a calm, dark, cool environment, limit electronics

Strength Training as a Newbie Tips

As a beginner, you’re obviously not going to be pushing as much weight as someone more advanced. When I started CrossFit, my coaches started me of with less reps & lighter weights, focusing on the basics & proper form first.

I had to drop down to much lower weights than when I was at the peak of my more competitive CrossFit days & times when I took a break from heavier/more frequent training due to work & life stuff.

Devoting 20 minutes 3 x per week — or 10-15 minutes a couple times a day works too. Start somewhere & build from there in terms of weights, frequency & intensity.

Pro Tip: invest in a quality trainer or group fitness program. They will show you how to use equipment & movement with proper form as well as workout routines. Utilize YouTube for workout videos & education at home. Tons of home workouts programs are available nowadays with minimal equipment & cost.

Best Time To Workout?

Choose a time you’ll actually get yo ass to the gym. There’s no magic time. Some days you may need to be flexible, it’s called life. Being a creature of habit & routine will help with consistency.

Once afternoon strikes, my motivation to get to the gym is next to nothing. I prefer 5am or 10am depending on work.

This obviously varies from person to person as all of our lifestyles are different. But as I tell clients, “workout time is sacred time”. If you’re committed to it, you need to find a way to get it done.

Pro Tip: Start every morning with movement. Go for a walk, do mobility — something. Set out your workout clothes or sleep in them. You literally just have to roll out of bed & go. Split up your workouts into 2-3 mini sessions if you dread long sessions. Instead of doing 1 long workout, do 3, 10 minute workouts. It’s easier to make small simple commitments to yourself.

Realize Lack of Fitness Is An Emotional Issue

My job as a coach & mentor is to get my clients to “feel” like improving. To “feel” like doing the things they need to do to be their best. That might be working out in the morning, eating more protein, eating MORE, staying off the scales, working out less, nixing the negative self talk, etc. Binge eating especially comes from restriction with food & self worth – body, mind, & spirit.

It’s why people continue smoking when they know the risks. Why people overeat when they know it’s taking years off their life, why people would rather binge Netflix all day than go walk.

Humans seek short-term pleasures over long-term rewards. Most things worth doing take time to pay off. Most things that get you into trouble feel comfortable in the short-term. But until you “feel” like changing, long-term progress won’t happen.

Goals are great. They’re like the north star on a map. But the whole point of goal setting is to develop the habits & routines along the way to create a lifestyle.

Adherence & Consistency Are More Important Than The Details of the Training or Nutrition Plan.

I remember my first few years of work as a nutrition & CrossFit coach vividly. We could have the most “perfect” program, I could give the best advice I could. Then…the clients didn’t show up. They didn’t do the work. And they continually fell off the wagon. It doesn’t matter how good the plan is, if you don’t do it, you’re not going to improve.

Or as Joe Defranco says “a poor program done perfectly, is better than a perfect program done poorly.”

Dan John, a favorite of mine in the strength & conditioning world, has a catchphrase “Little & often over the long haul.” It’s not about how hard you can train today, how many times you train for the week, or even the month. It’s about showing up today & again tomorrow & the next day & repeat this lifestyle for years on end.

Movement, The Power of Words, & Accountability Are Important

Very few people wouldn’t benefit by taking more steps. Get up to 10,000 as a goal. I prefer to break this up into 2–3 smaller walks during the day. You might prefer one long one. It doesn’t matter, just get those steps in.

Take the word “might” out of your vocab & switch “have to” to “get to.” My pet peeve is when clients say “I might get to the gym tomorrow.” Or “I’ll try & eat good today.” They’re giving themselves an out, not committing. Don’t give yourself the option. Do you have to train at the gym or do you get to?

Group training & accountability make exercise more enjoyable, more efficient & produce greater results for most. Gyms like CrossFit, Spin, Orange Theory, & F45 have nailed what makes fitness more enjoyable.

Go through hell together & laugh about it afterwards. Or more simply: train, laugh & repeat.

Aesthetics are the By-Product of Quality Training, Nutrition, & Health.

The physical follows the physiological, target health first. Aesthetics shouldn’t be your focus. Yes, looking better naked makes us feel good. But that shouldn’t be the focus of your training/diet unless you’re an elite bodybuilder. Longevity & a sustainable lifestyle lean should be placed at the pentacle.

I’ve also seen far more “aesthetically-minded” clients get burned out, fall to binge eating, & stop training altogether than I do with “performance & longevity-minded” clients.

When your sole focus is on how you look in the mirror or the reading on the bathroom scales. You lose hope when it doesn’t change & often develop an unhealthy relationship with food and fitness.

Pick some performance goals. Let’s say a 2-mile run, max pull-ups & increasing your back squat. If you improve your performance on these 3, your body will look better, I promise you that.

Final Thoughts

Create your own framework & system for success! With all habits, developing them often comes down to mental hurdles.

Your body is the reflection of inputs & outputs. If you fuel your body with healthy, balanced nutrition & stress it with strength training, it will adapt appropriately.

10 Tiny Sacrifices To 20 lbs Shed

  • Cut out sugar
  • Drink water
  • Increase your protein intake
  • Cut out processed foods
  • Walk more
  • Cut out alcohol
  • Get enough quality sleep
  • Cook your meals at home
  • Practice mindful eating
  • Reduce your portion sizes & try fasting

Biohacking Guide Here

I understand what it feels like to be a prisoner in your own body with no idea what to eat or where to start. Wish you all the best of luck!

If you like blogs like these, sign up for my weekly newsletter!

1:1 Fat loss solution coaching available! Resources & guides in link here

Posted on

A Simple Guide to Fat Loss Via Fat & Carb Cycling

Before we dive into fat & carb cycling for fat loss on any diet (especially a carnivore/keto/low carb approach) lets reiterate WHY your story & food/dieting/health history matter when it comes to experiences & results.

There’s no shame in the main reason most people choose the Carnivore Diet & a low carb approach because they want fat loss. That’s fine, we all wanna look good nekkid. The difference lies in our starting point: calorically, metabolically, hormonally, physiologically, mentally, emotionally – HOLISTICALLY. This stands for any diet.

We should approach any diet from a health & healing perspective, first, aesthetic perspective, second.


Your Story & Starting Point Matter Significantly When It Comes To Results.

You’ll hear me say it time and time again, we are all coming from 50 shades of our own dieting f*cked upness. LOL!

Some of us come from eating the SAD (Standard American Diet), some have been dieting basically our entire lives & still think 1200 calories is the magic number for weight loss.

Some fear fat, some fear carbs, some are binge eating &/or suffering from disordered eating & still in denial.

Some come from Keto (High Fat Diet), some have been struggling with gut issues/autoimmune stuff for decades & really have no idea what they can eat.

All of these different stories & starting points impact the transition & adaptation to a diet. Some will lose fat immediately, some will gain.

I gained 15lbs when I started the carnivore diet! I needed to heal, I needed more calories, & the weight gained was most likely weight restoration to repair & recharge.

Was it uncomfortable? Absolutely.

Was it necessary for fat loss & progress? Absolutely. Have patience. Put in the time & work.

Things I need as a coach to help you figure out appropriate macros/diet/fitness approaches: Click for Coaching FAQ’s

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

That’s a LOT of stuff, right? It’s not as simple as simply picking a set of macros numbers, or calories, or a magic diet camp. You are not a template or calculator, you’re a human.

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

1. Peter

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

2. Patty

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

She’s tried every diet in the book. Had some success with “Keto” (doesn’t really know what keto means but she’s eating less carbs right?!) but always falls off the wagon, stressful home life/ job, struggled with bloating & gut issues for years. Her neighbor, Peter, looks great since carnivore, so she decides it’s gonna be the magic quick fix to all her issues.

Sooo Patty stops tracking food (because she was told it didn’t matter on the carnivore diet) & starts smashin all the bacon, ribeyes, cheese, ribs, & chicken wings. Her gut issues get better, the first week she dropped 3lbs, but now shes about 6 weeks in & hungry, tired, & the scale is going up! So she decided to start fasting more, & ups her steps to 20k/d. (Further stressing her body out more btw).

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

Reasons You May Be Gaining Weight or Bingeing on Carnivore/Low Carb Approach

  • You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.
  • You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass. You can’t have the athletic body without building the muscle underneath FIRST. This weight gain is actually weight restoration.
  • You’re snacking too much on things like pork rinds, fat bombs, or fake keto sugar free junk like Atkins bars. They’re easy to overeat & nutrient deficient. Even no cal artificial sweeteners can trigger hunger, water retention, & over eating for many. Go back to the basics for a while & experiment. Simplify. Meat, eggs, water, coffee, electrolytes, minimal sweeteners. Get rid of the extra butter, creams, & oils on food & in coffee.
  • You’re choosing highly palatable meats & foods like ribeyes, bacon, cheese, butter, processed meats, brisket, etc. They are delicious, YES, but can trigger over eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will want that extra piece of cake. Choose foods that are satisfying & get the job done. My choice (FOR ME) is ground beef & ground chicken cooked in the air fryer. Delicious & satiating, but not so much I’m triggered to eat more for pleasure & not true hunger.
  • You’re overly fasting, overly training, not sleeping, still eating foods you don’t digest well, over caffeinating, &/or consuming excess alcohol. All these things are stressors which increases our blood glucose & cortisol level. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your workout intensity & volume, SLEEP, reduce caffeine/alcohol, cut out foods & habits that hinder your digestion, shorten your fasting window or STOP fasting. Get a @nutrisenseio continuous glucose monitor to track blood sugar levels. It’s a wealth of information & will help you more accurately make adjustments! Code: lilbitoffitCGM10
This is what biofeedback means
  • You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of body weight or goal weight if you have more to lose. Everyone’s ratio preferences/needs will be different. Remember our optimal energy sources come from fats & carbs, so if you’re experiencing low energy, play around with different kinds of meats & macro ratios. There’s no one-size-fits-all. If in doubt, invest in a coach or practitioner to help! Coaching FAQ’s are HERE
Left I gained 15lbs and got up to 125lbs, Right is more my aesthetic now, sitting around 105lbs at 5’1. 20lb weight loss, which didn’t start till around month 8 after starting a meat based diet. Have patience & learn as much as you can!

My story was similar to Patty’s.

I gained 15lbs when I started carnivore, gut issues completely went away, energy was all over the place the first 3-6 months, I didn’t track initially until about month 5 & was eating hyper-palatable meats & foods like chuck roasts, ribeyes, ribs, pork, bacon, & pork rinds. But I kept going and experimenting.

I started tracking. I noticed I was eating WAY MORE than I thought. I also noticed I was swelling & not digesting pork well so I eliminated it. I noticed I digested ground beef & chicken best & it was easier to track. I also noticed my fat threshold was lower, so I stopped adding butter & bacon grease to my already high fat meats, I stopped consuming cheese & only eat pork rinds on occasion.

Slowly my performance in the gym started getting better, about month 8 my weight started dropping, I was able to fast longer & was able to really feel & understand what true carnivore satiety felt like, I knew what meats worked best for me, I figured out what calories & macro ratios worked for me, & I discovered the airfryer was my best friend & meat bars were born! I have now lost 20lbs & feel better than I ever have 2 years carnivore!

SO HAVE PATIENCE! Adapt, gain confidence, & self awareness first before trying to mess around with fat loss cuts. Now, I experiment with fat cycling with fabulous results! It comes naturally & I listen to what my body is craving & how I’m feeling.

Fat & Carb Cycling

Before we get started, though, let’s get one thing out of the way, no diet dogma here, we’re neither pro-fat/carb cycling nor anti-fat/carb cycling.

We’re pro-sustainable & realistic results. 

This is also my experience, I am not a physician & learning right along side of you! We’ll learn about:

  • What fat/carb cycling is
  • How cycling works
  • Who should try cycling
  • What is a common cycling strategy
  • Protein & Fat Cheat Sheets to help

What is Fat & Carb Cycling?

Fat & carb cycling is when you fluctuate days between eating lower fat meats & animal products & higher fat meats & animal products. For carbs, you simply eat more carbs one day & fewer other days. People who fat/carb cycle usually end up calorie cycling, too. This simply means they eat fewer calories on their “low fat or carb days” and more calories on their “high fat or carb days.”

For example, a typical fat cycling schedule might look like this:

  • Non-workout days: low fat, lower calorie
  • Workout days: high fat, higher calorie
Examples of how you can calorie cycle via changing your fat macros per day.

So you ask, “Why don’t we just eat low fat or lower our protein?” Well, to be frank, some “not so great” stuff can happen when you don’t get enough protein or fat.

For example, if your fat intake stays too low (& too low calorie), you may lose your menstrual cycle & your sex drive. And if your protein intake stays too low, you can lose muscle, be less satiated at meals, hungrier, & experience mood swings.

What Does Calorie Cycling Do? A Couple of the Big Rocks

  1. Fat & carb cycling may help keep your metabolism functioning more optimally during fat loss. When you eat less, your body responds in a variety of ways. For example:
  • Your basal metabolic rate (BMR) drops
  • You expend less energy when you exercise
  • Your daily activity outside of workouts tends to decrease because you have less energy. You’ll find you move around less.

So as you lose weight, you have to continue reducing how much you eat in order to keep seeing results. You can only reduce calories so much.

Example: Let’s say you start a 2,000 calorie a day diet & lose weight steadily for a while. Over time, you might find that stops working. So you cut back to 1,800 calories to kickstart weight loss again, then you plateau, then you have to reduce to 1,600 & so on…

This is called metabolic adaptation. So all you chronic dieters out there that can’t lose weight & gain anytime you eat above 1200-1500 calories, this is what has happened. You must reverse diet to fix this.

I have a whole 354 page guide which will walk you through everything from reverse dieting, macros, emotional eating, meal prep, faq’s, gut stuff, troubleshooting – everything I’ve learned through my carnivore journey & career as a nutrition coach. Click to purchase yours!

2. Calorie cycling may help regulate hormones affected by fat loss.

Intense dieting messes with your hormones. Specifically: Leptin, Thyroid hormones, & Reproductive hormones (testosterone & estrogen)

If you’re trying to lose fat, leptin’s a particular concern. Leptin is released by fat tissue, & plays a key role in hunger & metabolic adaptation.

The more body fat you have, the more leptin in your blood. Your brain uses leptin levels to make decisions about hunger, calorie intake, nutrient absorption, & energy use. When you reduce calorie intake, even just for a few days, leptin levels drop. This tells your brain you need to eat to prevent starvation.

The kicker: Leptin is one of the reasons you feel so hungry & binge when you consistently eat less. It is also considered the “master controller” of other hormones, meaning that when leptin drops, so do thyroid & reproductive hormones.

So by periodically eating more calories from fats (known as a “refeed”), our leptin levels will temporarily rise, telling your brain that you’re safe & well-fed, causing a temporary decrease in hunger & appetite. The extra calories & energy will also help with performance.

This higher calorie break, might also make it feel easier to adhere to a lower calorie intake. As with any diet, consistency & adherence are key!

Optimizing hormone & metabolic health is essential for any body goal. Learn to work WITH your body not against it!

Who Should Try Fat Cycling Specifically?

Fat cycling isn’t right for everyone, nor is it necessary of any kind of diet. But it can work for specific types of people.

Try it if:

  • You have your big rock habits nailed down & have ADAPTED FULLY to the carnivore /keto/low carb lifestyle

You eat nourishing meats & animal products, you’re eating at your maintenance calories, your gut health is good, sleep is great, exercise habits are routine, your relationship with food is great, you eat mindfully, no disordered eating or bingeing, etc.

  • You want to get leaner & have plateaued

As you diet & get leaner, your body will start to fight every last bit of fat loss. Cycling calorie & fat intake could help minimize the metabolic adaptation that often occurs with a chronic, ongoing calorie deficit. Plus, refeed days & cycling more food can make dieting suck less & easier to adhere to. Carb cycling can do the same thing for those of you who consume carbs & a more “balanced” plate approach.

Common Fat Loss & Dieting Strategies

Common Fat Cycling Strategies & What Has Worked For Me

There is no one size fits all here, again, you can choose any number of days to reduce your fat & calories depending on your needs.

There are many of us in the carnivore & low carb community experimenting with fat cycling. Which, as explained above, simply means cycling periods of days during the week that are leaner (eating lower fat proteins) with days of higher fats (more around your grams for maintenance calories). This naturally will lower your calories when you do this.

I feel its beneficial as a whole to cycle any kind of diet/fitness regimen. Our bodies are smart, they adapt to the same foods, workouts, & stressors.

I’ve found fat cycling to be helpful if you’ve plateaued on your fat loss journey or not seen any progress (again, your definition of progress will be different depending on your goal & needs) for several weeks.

This is very similar to carb cycling for those of you who follow a traditional diet which includes carbohydrates.

Red light therapy significantly helped my energy, sleep, digestion, & skin! It’s one of my favorite biohacking routines. Read all about it here!

Discount Code to EMR TEK lights and products: lilbitoffit20

I use an EMR TEK FIREWAVE red light. Discount code at checkout: lilbitoffit20

**As always, I am not a physician, always consult with your doctors before changing any kind of protocol, this is simply my experience.

  • My physique is leaner than it has ever been, weight has only fluctuated a couple lbs here & there but I find I wake around 100-105 lbs the majority of the time. I’m 41 yrs old, 5’1, 15k steps/d, active job in radiology, workout 5d/week doing a mix of Orange Theory, lifting, & occasional CrossFit. Protein stays ~130- 175gish (for ME), low fat day ~85-90g, high fat day ~135-150g. Calories range from ~1,550-2100+/d. Surplus/Refeed ~2,200. I always listen to my body and eat what I’m craving. I eat when I’m hungry and fast when I’m not.
  • For supplement support I Take GDA-Max, Utilyze, & Cort-Eaze from @nuethix_formulations to help with stressors for hormone balance. Discount Code: lilbitoffit
  • My Biohacking guides are here!
  • I’m happy with my physique where it is, so I know I need to make sure to cycle in more higher fat days (which means higher calories) if I find I’m too lean or losing too much weight/strength. Naturally I typically cycle 3-4 lower fat days, 2-3 maintenance days, & if I feel like I need more, I’ll throw in 1 surplus (refeed) day. It varies. I don’t have a set program & live vibrationally honoring my energy.
  • Favorite lower fat foods: 90% ground beef, Perdue ground chicken, shrimp, cod, & swai. My crispy airfryer meat bars are life & easy to track. Track. Your. Food. It will help with adjustments. I use MyfitnessPal.

Happy cycling y’all!! I hope this helped! You can always slide into my DM’s on Instagram!

oxox Coach K

All coaching, services, discount codes, & free content here!
bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development.

You can find her personal weight loss & healing story here.

She’s been involved in travel nursing & radiography for 20 years! She’s a writer, connection maker, nutritionist, & entrepreneur who loves helping others & squeezing every drop out of life!

Katie 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 with weight loss & Crohn’s disease.

She competed as a competitive CrossFit athlete in her early 30’s. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, & hormonal imbalances, she is passionate about helping others find self-love, achieve their health & business 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

Posted on

Use the Weekend To Build The Life You Want, Instead of Trying to Escape the Life You Have

I used to get wasted every Friday & Saturday (sometimes Sunday too). I used to wish my life away & only live for weekends & vacations.

Triggered much? 👀🤔😮💭🧐 

I reflected upon this memory yesterday as I admired myself in the mirror at the gym. I looked myself in the eyes, smiled, & gave gratitude to life being much different now.

I joined a new gym @blessingwellnesscenter  here on my current #travelxray assignment in #quincyillinois with @aureusmedical 💀☢️⚡️🦴🩻😷🏥🚑 

Gym & I had a date night 😉 😘 🦾🦿🏋🏼‍♀️

I thought about how many beautiful moments of breath I could’ve used differently.

Point of this diary reflection👉 𝗨𝘀𝗲 𝘁𝗵𝗲 𝗪𝗲𝗲𝗸𝗲𝗻𝗱 𝘁𝗼 𝗕𝘂𝗶𝗹𝗱 𝘁𝗵𝗲 𝗟𝗶𝗳𝗲 𝘆𝗼𝘂 𝗪𝗮𝗻𝘁, 𝗜𝗻𝘀𝘁𝗲𝗮𝗱 𝗼𝗳 𝗧𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗘𝘀𝗰𝗮𝗽𝗲𝘁𝗵𝗲 𝗟𝗶𝗳𝗲 𝗬𝗼𝘂 𝗛𝗮𝘃𝗲.

You know how they say they invest wisely?Invest your weekends!

A perspective is like a seed. If you get it right, sow it right, take care of it; it will yield you fruits.

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power.

Most half a$$ their way through life, never deciding to master or enjoy anything in particular, especially those things that light your soul on fire!

🩵Learn something new!

🩵Adventure & collect experiences!

🩵Better your brain 🧠 & your body🫀🦾!

🩵Connect with yourself, nature, & other people!

Weekdays + Weekends = 7, not 5!

The shift to “investing” will happen once you start saying NO to a lot of usual stuff:

❌Say NO to those vapid people & energy suckers.

❌Say NO to unhealthy food & binge drinking.

❌Say NO to the “It’s Ok, it’s the weekend” attitude.

❌Say NO to late-night parties & networking with a crowd that doesn’t care &/or uplevel your being!

❌Say NO to all the things that don’t shift your perspective towards a better self!

Weekends are not an end. They are a beginning. But only when you change your perspective 🧠📈🌱🌻❤️‍🔥

Oxox Coach K

Join my email list & enjoy free resources here👉

https://linktr.ee/lil_bit_of_fit

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