Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.
I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.
I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”
Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.
I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.
I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.
Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.
After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission. I want the same for you.
How did I crack the code? Brain dumped as many resources as I could in this blog for you.
First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.
I started observing myself to understand my thoughts & actions.
I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:
When “restricting” & trying to eat like everyone else instead of ME
When avoiding an emotion or lacking purpose
When neglecting my own pleasure & needs
My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.
I’ve learned to consider fitness a lifestyle I love, not a chore.
A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.
Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!
***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***
You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!
“Abs are made in the kitchen.” — possibly every fitness trainer & influencer who ever lived. LOL!
We’ve all heard this statement before as we try to figure out why the countless hours we have spent sweating in the gym & eating all the “healthy diet food” have yet to turn into that chiseled six-pack we desire.
While the obvious answer is that regardless of how hard you work in the gym, if you don’t eat “right” FOR YOU, you’re only working against yourself. Health first, aesthetics will follow.
What if I told you the quality of what you’re eating every day was related to & a predictor of the quality of your life?
We’ve all heard how important healthy eating is, but we all tend to put it on the back burner because we’re too focused on working harder in the gym & chronically dieting.
While I did hit several personal & fitness goals by just outworking my former self (to my demise in the long run) what I recognized was that by focusing on self love & my eating first, I didn’t have to work as hard in the gym anymore & discovered a number of other areas of my life became much easier & better to manage.
I’ve lost 55lbs in my lifetime, put my Crohn’s disease in remission, & live med-free via the carnivore woe (way of eating).
One positive change led to another that created an almost domino effect of favorable results in my life, ultimately leading to a more well-balanced, happier life!
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
It was hard enough worrying about fitting in with the popular sorority girls in college. Special dietary needs and digestive issues piled on added physical, emotional, and mental weight. My body image and food issues started at the age of eight, and exacerbated as I got older — food fear, disordered eating, orthorexia, gastrointestinal bleeding, chronic constipation, abdominal pain, fatigue, weight gain, and bloating… just to name a few.
Decades later, I finally received a diagnosis.
Crohn’s Disease can occur in people of any age. By simple definition, Crohn’s is an inflammatory bowel disease that causes chronic inflammation of the gastrointestinal tract.
In the years that I have been managing this disease, I have been able to find health, happiness and wellness, even living with Crohn’s. What I’ve discovered is that it’s all about boundaries and vocalizing specific needs that would have solved a lot of suffering over the years had I shared them sooner.
Have you ever stopped to think about how 90% of your relationships are arguing over picking out a place to eat then ending up smashing pizza or Mexican & sayin the word “babe?”
Don’t lie. Y’all know it’s true. 😂🤚
Now embracing my Crohn’s & Carnivore lifestyle, I realize sticking to my boundaries, non negotiables, & OWNING my special needs would’ve solved much suffering in my lifetime.
Dating & relationships are challenging enough, let alone the added stress if you struggle with any kind of special health & digestive needs.
It’s like the Bumble Prompt: “We’ll get along if…”
— literally have put “You aren’t vegan. 🥩“ there before.
(No diet dogma here, but let’s be real 😆)
I hardly think we’re gonna have a great relationship as you sit there with your kale salad glaring at me like I’m a degenerate as I’m devouring burger patties. 🥗🍔
Ok, ok, joking aside, here are my top pieces of advice for successfully navigating dating and being social while living with Crohn’s. These tips are also helpful to those living with other special digestive needs and diets.
1.) Be honest and upfront about your needs.
Not only do you deserve the freedom to be yourself, others deserve to know who you truly are. Everyone deserves to know the real you and you deserve a real relationship. You do not want to jeopardize your health and eat or drink something that will trigger issues just because you are embarrassed to be yourself. Use it as an opportunity to educate. Embrace your uniqueness, most people don’t know what they don’t know. Education drives compliance and acceptance.
2.) Eat beforehand, bring your own food, and check the menu prior to your event.
This eliminates food issues completely. Social functions and dates do not need to be centered around food or cocktails. They should be centered around connection. By preparing ahead of time, you alleviate the stress of the unknown. Determine your nonnegotiables. They can be things like choosing to have a cocktail over a meal or choosing to savor a special meal from your favorite restaurant over your typical meal prep. I have literally brought @Zevia as a mixer or eaten an hour or two before dates/social functions.
Luckily with Carnivore, most places have a meat option. Custom order your food with specifics like grilled over fried, no oil, seasoning, sauces, or creams. Request an earlier time if later meals trigger gut symptoms and works better for your schedule.
My go to‘s when ordering out:
Burger patties
Grilled chicken
Chicken wings (naked, no seasoning)
Grilled salmon, fish, scallops, shrimp
Chopped steak, steaks
Fajita meat only when eating Mexican (ask for them to be cooked in no oil, seasonings, and no veggies)
3.) Request to have your cocktails crafted to your specific needs.
Most restaurants will cater to your food needs, don’t forget about cocktails, too. Read the ingredients in cocktails. Set drink limits. I have a two-three drink rule and personally avoid any calorically dense beverages with an abundance of sugar, carbs, or gluten. Remember that no one wants to be the girl or guy sitting on the corner trying to find your dignity down the street the next day. That look is not cute on anyone.
4.) Be an unapologetic question-asker and boundary-setter.
If you don’t ask questions, you’ll never know. Simple as that.
Boundaries are paramount. I struggled setting and standing by my boundaries when I was younger. I felt I was apologizing for everything whether I needed to apologize or not.
I had a professor tell me one time, “Never apologize for something you purposely set out to do with good intentions or a minor mistake simply because you’re human. If you go through life always apologizing, people will take you a lot less seriously, and so will you.”
Healthy boundaries are there to protect you. Don’t apologize for special needs, non-negotiables, and protecting your energy. Maybe you require more alone time or maybe you don’t feel like going out. Own your boundaries or people will continue to step over the line.
5.) Be a realistic relentless optimist.
Accept the facts but choose to always look for the silver linings.
Thoughts become things. Most would prefer to be around people who radiate joy and positivity.
I have a letter board in my kitchen that reads, “Stay close to the people who feel like sunshine.” I choose to be one of those people and bring the sunshine more than the rain.
Remember, just because you have special needs or a chronic illness does not mean you have to dull your sparkle!
You can save and share this post with Infographics on IG HERE
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
I lived the majority of my life misdiagnosed with IBS when I in fact had IBD Crohn’s.
Know the difference!
Ulcerative colitis involves the inner lining of the colon, while Crohn’s disease involves all layers of the intestine & can occur in both the small intestine & colon. Mine is specifically is affected in the right lower quadrant (around where your appendix is located).
These disorders affect the gastrointestinal (GI) tract, the area of the body where digestion takes place. Digestion affects every facet of your life including fat loss goals, performance goals, & just living every day life.
It can be paralyzing when you don’t know what to eat & are struggling with symptoms.
The diseases cause inflammation of the intestine & lead to ongoing symptoms/complications.
There is no known cause or cure for IBD, but fortunately there are many effective treatments to help control it, including diet & lifestyle. Carnivore saved my life.
If medications fail to control the symptoms of IBD, or if certain complications occur, surgery may be required.
There is no single diet or eating plan that will work for everyone with Crohn’s disease or ulcerative colitis.
Dietary recommendations with my clients are tailored for each individual, depending on what part of the intestines is affected, if they have IBS or IBD, specific body goals, lifestyle needs & preferences.
Swipe for all the cheat sheets on things that I learned, things that helped me improve symptoms, carnivore healing phases, symptoms, triggers, & supplements that were helpful! IG: https://www.instagram.com/p/CeeqJRiJLrv/?igshid=YmMyMTA2M2Y=
I assure you there is light at the end of the tunnel!!
Sending you all the love & hugs & know that I understand I’ve been there too!
I’m fortunate enough to be med free loving with Crohn’s. I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & needs.
I’m a coach that helps you find your “happy.” I understand how living with gut issues, being overweight, or simply having a poor relationship with yourself paralyzes you.
I’m not a coach that’s gonna give you a specific meal plan, sell you sh*t that doesn’t work, or put on a façade that me or my life is perfect. Perfect doesn’t help anybody, remember that.
I’m gonna share my story & let you decide how to put your puzzle pieces together as your guide.
Specific Products did significantly help me. I don’t have a gallbladder either, fyi. I created an entire supplement guide just for you!PDF LINK IN IG BIO! I’m happy to answer questions via comments or dm.
So fueling like an athlete with special digestive needs & why digestion matters.
Here are my top tips living with gut issues as a fitnessor just like you! Swipe!
Why do I eat a meat based diet? — I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates. I wondered for years why I felt like poo after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat.
Why I choose a diet based on animal foods
Majority of my calories are from the most nutrient-dense bioavailable foods
I LOVE & thrive off meat with no digestion issues.
Minimal fiber, meaning everything is easy to digest.
Low to no sugar, or highly palatable processed carb based foods. These are my biggest triggers when it comes to binging or basically eating like an a$$hole
Natural fats & plenty of protein. I’m fuller longer, don’t have energy crashes.
My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love. I modify my “carnivore” diet to my preferences. There is room for leniency, you are in charge of your adventure. I hope this helps you find your happy! Go crush it, Team!
Ever wasted your money on a food tolerance test to try to fix your gut issues?
Hi it me, too.
There are numerous food intolerance tests available like blood, breath, & hair tests.
I found in my experience it didn’t tell me what I already didn’t know, & many were inaccurate.
Quick tips in a shot glass with Coach K
What saved me was tracking food & journaling symptoms. Things that caused problems I was overlooking were things like lack of sleep, combinations of foods like dairy, fruit, & veggies, & eating too fast.
The only way to accurately diagnose a food intolerance is via elimination of that food, your symptoms dissipating, then coming back when you reintroduce.
A reason a meat-based diet is great for people with gut issues & autoimmune condition is it eliminates the majority of triggers & allows your body/gut to heal which helps you lose body fat & achieve a “toned” lean healthier physique.
I discuss how to heal your gut in my Meat & Macros macros guide which you can find the link in my IG bio along with Coaching FAQs.
Talk to someone quantified if you’re not sure what to do. I promise you there is light at the end of the tunnel!
Yesterday I pulled over at Hardee’s & ordered 3 chicken boobies, grilled, plain. (I had to refrain from sayin “chicken boobies”😂)
Back to work today after a fun few days in Nashville!
The dude looked at me like I had 4 eyes. He was like, “Oh you want the chicken club sandwich?”
I’m like 🙄, “No b*tch, I want exactly what I ordered.” My carnivores, I know you feel my pain when ordering out.
Point of this post, CHOOSE YOUR OWN ADVENTURE
video here
My past self would’ve simply settled for the sandwiches when it wasn’t exactly what I wanted because I would’ve been afraid to order something different.
Do you know we all just supposed to be here Vibin, enjoying ourselves?! That’s it.
Why do we over complicate things?
-Because we fear judgment & not being accepted.
Manifesting the life & body you want is not about changing your current reality, it’s about shifting into the reality you desire.
Speak up for yourself.
You still have to do the work with food, exercise, money, & relationships.
The biggest steps are self-awareness & learning not to give a 💩about what other people think.
For example: my diet is 99% meat & egg-based. How dare I post me enjoying alcohol or coffee because that makes me different. It opens myself up to criticism.
I’m not sorry they bring joy to my life in moderation & I don’t give 2 fux what anyone else thinks. And neither should you.
It would’ve saved me much heartache in relationships. Because I was too afraid to ask for what I needed in fear they wouldn’t love me.
It would’ve saved tons of debt because I wasn’t buying sh*t I didn’t need just to impress other people or numb my unhappiness.
It would’ve saved years in agony trying to eat fruits, fiber, vegetables & foods that absolutely tore my insides up, exacerbating my Crohn’s.
You don’t have to be perfect or fit a mold to be worthy, to matter, or for your voice/story to impact others.
I thought living with an autoimmune disorder was just going to be my story until I decided to rewrite it.
I’m fortunate enough to be med free, to have my health, to have jobs I love, & a friends circle that is nothing short of bombdiggity!
I’m not one to slap labels & fit into any certain “camp.” I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & specific needs.
Your questions around fueling like an athlete with special digestive needs➡️here are my top tips living with Crohn’s as an athlete! Swipe!
Why do I eat a meat based diet?
I’m over 2 years carnivore! Healthier than ever!
— I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates.
I wondered for years why I felt like 💩 after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat😂
Why I choose a diet based on animal foods👇
✅Majority of my calories are from the most nutrient-dense bioavailable foods
✅I LOVE & thrive off meat with no digestion issues. BM’s more normal. Maybe TMI but for those of us who struggle with gut stuff — shxt matters — literally 💩
✅Minimal fiber, meaning everything is easy to digest.
✅Low to no sugar, or highly palatable processed carb based foods. I found these are my biggest triggers when it comes to binging or basically eating like an a$$hole.
✅Natural fats & plenty of protein. I’m fuller longer, I don’t have energy crashes, I can eat 1-2 meals & be happy all day & not have to worry about having a bunch of meal preps.
✅My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love.
I modify my carnivore diet to my preferences. There is room for leniency, you are in charge of what you put in your mouth. (Get your mind outta the gutter)
If there is a food not animal based, that doesn’t trigger symptoms for you, don’t feel pressured to avoid it.
“You know it’s actually rude for you not to eat their food.” or “Oh come on, one won’t hurt you.” 👉🏻Things I used to hear when I was going through my own food battles. Holidays & social functions were the worst.
On the outside we may look fine but on the inside we’re suffering.
I spent decades with food triggers, sensitivities, gut issues, constipation, bloating, G.I. bleeding, unexplained weight gain & disordered eating on top of it all.
I spent way too many years of life with social anxiety, especially challenging when dating or trying to be social.
I’m also a highly sensitive person when it comes to environments, emotions & other peoples’ energies. I like to eat alone.
Maybe you can relate too.
I don’t shame myself for all of these things that make me different anymore.
These are things I do & had to learn to do throughout my journey to be my healthiest. They often times are perceived as being rude for those who don’t understand special digestive needs.
The hard truth is, it’s hard to learn to love yourself for being different. And it sucks being called or thought of as rude. So let’s raise awareness on this!
Tag, save, & share freely via IG! Show this post or use the tips to help others out there who don’t understand or are struggling too💟🌈☀️🥩🥰🙏
@mikhailapeterson made a post today about how much time & suffering would’ve been saved if doctors would’ve just told us they didn’t know what was wrong & we were gonna have to figure it out for ourselves.
I wasn’t diagnosed with Crohn’s until 2018. I was 35 years old. I had lived 35 years with doctors telling me to eat more fruits, vegetables, & fiber when those were the exact things basically killing me.
Eating nothing but meat was frowned upon & frankly considered f*cked up & a shade of disordered eating, which is not. It saved me.
If you told me 2 yrs ago I could eat this many calories (2,000/d) & be happy, & maintain this level of leanness & health, I would’ve told you you were full of sh*t.
I understand what y’all are goin thru trying to figure out what food & fitness will give you the feeling & body you’re seeking. I know what it feels like to not know what to eat. I included my symptoms & a list of trigger foods along with all the many shapes & sizes of my 55lb weight loss journey in this post to help you.
I also understand what it feels like to not have the money to invest in someone to help you, which is why I created a 354 page Meat & Macros guide which you can find in the link in my IG bio at a reduced price because I want to help as many people out there as possible.
I simply want to remind you to listen to your gut, to your intuition & don’t be afraid to go against the grain, literally & figuratively if it feels right to you.
I love you guys & wish you the happiest of Fridays! ❤️
