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!
I used to crave all the sweets. Could smash an entire pan of brownies, boxes of cereal, gallons of ice cream — & I did in the thick of my binging & disordered eating. Followed by days of guilt, inflammation, pain, & more hunger.
Tap for full post with cheat sheets!
Thank God every day for this carnivore lifestyle. This is an important post, please SWIPE, save tag & share freely with someone who needs to hear it or if it’s a simple reminder for yourself.
We think we crave chocolate, cookies, brownies, & ice cream, but our hunger truly is for somethin much deeper, somethin much more nourishing.
Things like love, significance, fulfillment, & connection are what we really crave.
When we allow ourselves to FEEL & RECEIVE & have these things, it’s far more satisfying than treats, overindulgence, & temporary pleasures.
If you feel constant, ravenous hunger, know you are probly feeling undernourished & unfulfilled in more ways than just food.
❌Watch your words, they’re powerful!
“Diet starts tomorrow, or Monday, etc”
“I deserve a ‘cheat meal’ or ‘treat’ because I’ve been, ‘good’ all week.”
“I messed up my diet, might as well splurge & start again Monday.”
“If I eat that I’ll need to make sure I workout enough to burn it all off.”
“I’ll be happy when I reach my goal weight.”
“I don’t deserve to eat that, Ima failure.”
“I can’t do that until I lose the weight.”
Look deeper for what you truly need. Maybe its a walk with a friend, a deep convo, GRACE, a hug, doing something nice for someone else just because, or quiet time with God/the Universe/the Collective or whatever you believe.
⠀Without connecting with ourselves, forgiving our past, & getting real honest on the bullsh*t sandwiches we’ve been feeding ourselves & understanding what TRUE nourishment is — we remain unfulfilled & hungry.
If you are feeling disconnected & lost, my door (& DMs) are always open 🚪💌📲
I have a whole 354 page guide with an entire section dedicated to emotional eating and things to help you. Click below ⬇️
Q: Can I build muscle on carnivore without carbs? A: YES. It comes down to eating enough food + resistance training.
Tap photo for all the cheat sheets to help you on IG!
Before we jump into this, the most important things to remember:
1️⃣you actually GTTFG (go to the fxckin gym)
2️⃣you eat your meat & ample fat to support your goals, hormonal + metabolic function, & energy
3️⃣you love what you do & eat
4️⃣they’re intentional & appropriately structured to help you achieve your goals
Be realistic about your goals & expectations. All our goals will be different. If your goal is to simply move your body, have fun, be healthy, & get some mental stress relief – that’s a great goal too!
That will still keep you consistent👏🏼
Movement is medicine.
Most often, these are not the people I talk with, most are looking for a specific aesthetic look, often being “toned” & “look like they work out.”
2 of the biggest roadblocks:
1️⃣You’re under eating & not willing to eat MORE to actually gain the tone you want.
2️⃣You don’t know what to do to actually gain muscle, & refuse or don’t like to lift weights because you don’t wanna get “bulky.”
I hear “I’m just not hungry” ALOT. And I always put it this way: a dying animal doesn’t eat, a thriving animal fights for its food. Which one do you wanna be?
Body recomposition changes, mean building muscle. As you build muscle typically you will lose body fat too. That takes more food.
You will feel fabulous.
You will feel strong.
You will feel badass.
And that feeling is addictive.
Get addicted to being healthy, strong, & committing to your health in the appropriate ways to get you what you want. Because guess what?! Your fat loss cut will be super easy after going thru this period of focusing on getting strong & eating what your body needs 1st.
There’s a reason bodybuilders look the way they do & this is the picture most clients give me when I ask them what they want to look like.
Bodybuilders commit to their structured programs, they periodize nutrition which means eating more & gaining body fat at some point because they need to to regain health.
The principles & science don’t change, they still apply for building YOUR dream body.
What I have to say may piss some of you off, and that’s OK.
I hear this question a LOT.
I asked you guys what you were struggling with & these were the biggies: What can I do to beat the sugar cravings? And the “I’m bored with my food.”
And I get it, I’ve been there too, & I’ve also realized when I tend to crave things like this it’s because my life & body are out of balance.
⠀So here’s the thing…there’s not just 1 reason why sugar cravings take over. It really could be a number of things, but these are the ones that are worth taking a look at first:
• Under eating, over exercising, overly fasting
• Unbalanced blood sugar
• Too many processed carbs & sugar
• Malnutrition
• Too little sleep
• Not drinking enough water
• Unmanaged stress / emotional eating
• Bad habits
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When you start to become more aware & mindful about what’s causing your cravings & you start linking them to your lifestyle or daily choices, you can start to reset your body & strive for more balance in these areas, to help ease your cravings.
⠀
For me, not getting good, restful sleep is a huge trigger for cravings as well as Crohn’s flares.
Swipe through, I promise the cravings will get better the more you build a foundation on consistency & fueling your body & mind with nutrient dense foods like all the delicious meats & nourishing positive thoughts!
I really don’t care if 1 or 1,000+ people read my posts. I didn’t always start out with this mindset tho. There was a time I saw myself as insignificant if a larger number of people didn’t “like” things I shared daily.
The greatest lesson I ever learned was advice given to a bellboy in 1922 on how to be happy in life by Albert Einstein.
I mean isn’t that what we all are searching for? I’d tell you you’re full of sh*t if you said no.
Tis the time of the top 9.
I’m always surprised by what comes up. It’s crazy to see what the digital world views as your top 9 “most important” posts of the year.
These were mine.
So back to the Einstein thing & message of this post…
The story goes that has Einstein was exiting his hotel in Tokyo, a bellhop came up to deliver something & instead of giving him a monetary tip, Einstein handed him 2 pieces of paper.
On the 1st he scribbled what has now been termed Einstein‘s theory of happiness:
“A calm & modest life brings more happiness than the pursuit of success combined with constant restlessness.”
I took this advice to heart & this is how I strive to live my life.
I am happy because I don’t want anything from anyone.
I know money is just energy & there is always abundance.
Achievements & productivity don’t define me & titles really don’t mean anything in the grand scheme of things.
Everything I do is in the name of growth, love, & Joy.
I realized when I lived life simply doing things I loved with enjoyment, the time passed by effortlessly & the things that were meant for me found me & I was always provided for.
You may be sitting there thinking this may be Pollyanna but may I remind you on that second piece of paper he handed to the bellhop:
➡️I slept until almost 7. Our patient numbers in the ER are insane. Grateful for a day off right meow.🐱
➡️I Googled #fengshui for the new year yesterday & they said to wear red or yellow underwear for good luck 🤷♀️🍀🩲 contemplating buying some😄 although I really hate wearing underwear. Jus sayin. I know I’m not the only one, don’t lie.
➡️Set routines not resolutions for the new year. You have to BE the lifestyle & the person you want. Routines will get you there, vapid resolutions with no true intention or action will not.
➡️Figured out how to keep Pete from waking me up when I don’t have to get up early. Set my auto brew on the coffee pot maker till later. ☕️ 🐈⬛ He hates it when I work on my computer in the mornings. He’s a Snuggle bug.
He wants to sit on my lap!
Holy sh*t tomorrow is a new year. I know they say as you get older time flies by, they ain’t kiddin. We’re only here for a short blip.
Simply sharing things on my mind & heart this mornin. Swipe through for lessons I wished I’d learned earlier & “That Girl” habits to bring into 2022.
Click for full post on IG!
I just want to thank y’all for your love, your kindness, your dedication to yourselves to learn & grow & do that with me, here.
Why digestion matters & how to properly take digestive enzymes!
Eating trigger foods, even when I transitioned to carnivore caused a lot of inflammation. I discovered some animal-based foods like pork, pork rinds, PSMF bread, & turkey caused water retention, constipation, weight gain, & poor digestion.
Enzymes significantly helped! I don’t have a gallbladder either, fyi.
I really had no idea the application of digestive enzymes or how vastly different foods affected digestion early on in my journey.
Enzymes play an essential role in physiological processes throughout the body. Natural digestive enzymes, such as lipase, amylase, & protease, aid in breaking down fats, proteins, & carbs.
First & foremost, if you’re experiencing chronic problems, go get tested, see your doctor, practitioner, or qualified coach. Stop ignoring the root causes.
The best time to take your enzymes is right before, or right as you start eating. When in doubt, check the label. Usually anywhere from 10-20 minutes right before you eat is ideal.
Most of us lack stomach acid. We don’t slow down when we chew our food, we’re always in get sh*t done mode & this is the 1st step in the digestion process.
EXAMPLES OF COMMON SUPPS & TIMING:
💊BETAINE HCL &/or ACV: increase stomach acid to breakdown down macros, especially proteins & fats. Take prior to eating.
💊OX BILE: great for people without a gallbladder, especially doing keto/low carb/carnivore. Take prior to eating.
💊MOST BROAD SPECTRUM DIGESTIVE ENZYMES: take before or mid meal.
💊FISH OIL & MULTIVITAMINS: take mid meal.
💊PROBIOTICS: take at night on an empty stomach.
Below are lessons learned, my triggers & symptoms. You may be experiencing similar. Remember we’re all different!
MY SYMPTOMS
▪️bloating after eating dairy, carbs, larger meals, too much sf gum
▪️reflux, poor digestion, inflammation after eating larger quantities of pork & turkey
▪️constipation when eating too lean too long & too many pork rinds
▪️bloating & constipation after eating PSMF “bread” (egg white powder sensitivity)
▪️Bloating after larger lunch & dinners
▪️poor digestion in general later at night (which is why I don’t eat “dinners” & eat early in the day)
▪️gas & gi bleeding eating plants, grains, & most carbs other than white rice
▪️right lower quadrant pain during flares
▪️chronic constipation & slow transit digestion if I eat trigger foods, don’t get sleep, or am stressed to the titties
▪️low stomach acid & reflux eating trigger or meals too high in fat for my threshold
▪️low energy after too large/high fat meals
▪️energy crashes after eating carbs
▪️inflammation & water retention when eating triggers, too many artificial sweeteners, carbs, shitty sleep, too much stress, too much alcohol, workouts too high in intensity/volume/frequency
MY TRIGGERS
▪️Gluten, corn, fiber, grains
▪️Artificial sweeteners, preservatives, most seasonings
There hasn’t been a day of my life where I haven’t needed to read a quote, a poem, an affirmation, a book, or beautiful words from a talented creator to express how I feel, give me a hug, punch me in the gut, break my heart, or put it back together.
You know what I mean?
I told a friend one time I understood the feeling of that hopeless pit. I said, “I hope you find love, but most importantly, I hope you love yourself more to be strong enough to walk away from what love isn’t & find peace in the realization that you are already love.”
In my 20s/early 30s I made plenty of bad decisions after my 1st divorce at 27.
Plenty of fast & furious acquaintances, some more longer-term, they all aided in growth (some more enjoyable than others 😂)
Hxll, let’s be honest, some I don’t even remember. It’s like that person you put in your phone as “Joe Bumble” or “Dude from Texas” 😆📲
I talked about this in therapy. My therapist said it’s because when I was younger I didn’t believe I was worthy of love I desired.
Which is why I picked men that were not on my level, & to be frank, EASY for me. 🤦🏼♀️fxck me, she’s right.
She said now I’m “selective & guarded”because I’m actually afraid I might find someone & be forced to choose between my happiness & freedom of autonomy & that person. I’m afraid to make the same mistakes like being a people pleaser & losing myself.
Today was an absolute sh*t show at work. One of those days the ER is completely full all day, like a waterfall that never stops. Don’t get me wrong, I love busy days. I love the rush. It’s an addiction & a high for me.
Like working.
I know it’s an addiction. I love working to the point of exhaustion, same with physical labor.
💁🏼♀️I’m a special kind of crazy, I know.
And I realized this week I use it partly as a shield. It’s really hard for me to get truly close to someone, to crack open & completely expose myself emotionally.
I know I don’t NEED anyone. I love myself & my life so much it’s kind of embarrassing.
Not in a narcissistic way but I have so much appreciation for the woman writing these words today compared to the woman 5 years, 10 years, 20 years ago.
I can bleed my heart via words with y’all & I’m not ashamed to talk about heartache or things I really just am not good at.
My last marriage ripped me to shreds. I hadn’t taken a chance & loved someone like that in a long time.
I come back even better every time I experience a failure whether it’s in life, love, or fitness.
I hate heights. I’m even more afraid of falling. I’m not afraid of love, I’m more afraid of rejection & the scattered pieces of my heart that follow.
I’m not afraid of being alone, I’m more afraid of committing to a relationship & feeling lonely, again.
I’m proud of my risks & mistakes. I would never know how good it feels to realize you love someone so much it brings you to tears & no matter how much that other person pisses you off, you can look at them & you’re like, “Yeah, that’s my person.”
The thing is – I’m not the same woman as I used to be, & neither are you. We have the privilege to learn from our past experiences, good & bad, to find US & THEM.
Tips if you’re stuck in this rut:
– Take off the mask & filters. Perfection isn’t needed, the “real life shxt” is what builds a solid foundation.
– Own your baggage. Have the hard conversations you don’t want to have, with yourself & the people in your relationship.
– Be open to meeting someone with the same level of consciousness. You attract the energy you put out. You also have to be open to receive & believe you’re worthy of your desires.
– Live with JOY & Unattachment to outcomes. You have control over your reactions, which means you choose whether it is a positive experience or a negative one. It’s simply an experience, not a right or wrong decision.
I personally do not digest plants, gluten, fiber, nuts & seeds, lectins, or oxalates well. Figured this out thru trial & error & 3 decades of living with gut issues.
You can catch the details of my story & whole first year one the Carnivore diet here in this interview.
The research points to YES according to Dr. Mark Hyman. Gluten has been found to negatively impact the lining of the gut, creating “leaky gut” or intestinal permeability, even in those who do not have celiac disease. The lining of the gut is supposed to be strong & tight, keeping food, waste, & microbes inside the digestive tract. Gluten can cause the release of an inflammatory protein called zonulin, which opens up the junctions in the lining of the gut & causes gaps, allowing particles to leak into the bloodstream (where they don’t belong) & creating an immune response. This sets the stage for systemic inflammation. To summarize world renowned gut specialist, Dr. Natasha Campbell-McBride, animal foods are the foods that FEED the human body & SUSTAIN the physical structure of the temple you live in. Because only animal foods can provide the right quality protein & fats to build your physical structure. Our human digestive system is perfectly designed to digest & absorb animal foods.
Tap photo for cheat sheets on recipe for #meatbars
These are basic physiological facts.
Plants are indigestible for human beings. In order to digest plants mother nature created ruminant animals. They are equipped to digest plants, like cows, they have 4 stomachs with specific microbes. You have to have the right kind of microbes to digest plants & fiber efficiently.
We don’t have a rumen like cattle. We have 1 stomach that releases hydrochloric acid, which creates a hostile environment for many microbes, which is why the stomach is the least populated area of the digestive system. This acid & digestive enzymes are specifically equipped to break down meats, fish, dairy, eggs.
Plants do not digest to a large degree, they are than passed through the rest of our digestive system. We digest a small amt of water, things like vitamin K, vitamin C & some phytonutrients
Our body — muscle & fat & organs, are structurally almost identical to animal based products. Only animal foods provide the optimal protein to build YOU efficiently.
The more they study plant proteins, gluten is the most common, the more researchers find it is unsuitable for the human body & damages everyone in some way.
Light bulb moments right?
And fiber? Which is what all my doctors told me to add back in along with fruits & veggies when I was experiencing chronic constipation & slow transit digestion are all like sandpaper on my insides.
Insoluble fiber doesn’t dissolve in water. It’s abrasive to the gi tract & damages the epithelial cells. Bacteria ferment fiber, creating gases like carbon dioxide, hydrogen, & methane.
Now do you understand why you’re getting gas pain in building when you keep adding fiber & more plants to your diet?!
A Journal of Gastroenterology study showed stopping or reducing dietary fiber intake reduced constipation & its associated symptoms. Showed complete resolution of constipation, bloating, & painful bowel movements within the study group on a zero fiber diet.
Now do you understand why I stick to meat & eggs & my digestive symptoms & constipation are completely gone since going meat-based?!
You just need to eat food you digest & absorb properly. All of us will be different but biologically most of us will do better on an animal-based diet.
Choose food that doesn’t cause any digestive distress or emotional issues triggering self sabotaging habits.
Hands-down for this cattle farmer’s daughter👉that’s meat for me.
This is me this morning getting in my workout!
I feel great, I love the way I look, I feel strong, & I’m never hungry. I 💯 support our farmers & give gratitude to Mother Earth & all creatures giving their life so we can thrive❤️🦾
Feeling pretty & PRETTY STRONG this mornin. Shamelessly admiring my arms in the freakin awesome lighting🦾 @hotworx.fishers
Your homework is to take time to simply love on yourself today, too. You’re magnificent!
Photo dump on IG of my morning success habits which includes me writing to y’all (& myself) every single day.
Workout at HotWorx Fishers. Loving the new Blast workout!
Post workout breakfast. 1.25 lbs of 80% ground beef #meatbars Airfry. 380. 12 minutes. Did not consume the fat in the bottom of the airfyer to make it leaner. Recipe is on my IG, link in bio & in highlights. I bring an Airfryer to work . Instant Vortex 6qt.
Happy light! I use this portable light everyday for 30 minutes. On Amazon Favorites List on IG. Link in IG Bio.
I had a great workout & sweat sesh while learning & listening to @iamsahararose & @itskrista talk about The Law of One. Well done sisters👏🏼 this was mind-blowing 🤯 & remarkably expansive!
Sparked what I felt nudged to channel & share with you guys:
Uncomfortable truths I wished I had realized & accepted earlier in life …
Here goes…
Happiness is the byproduct of living your purpose. Happiness doesn’t make you happy, having purpose makes you happy. Once you become at peace with your purpose, your life & your body will fall in line. You won’t feel the need to numb & self sabotage with emotional eating, gluttony, self-loathing, overspending, sleeping around, excessive drinking – pick your poison.
Talking with clients & reflecting on my own journey, the reason we self sabotage is because we’re trying to find love & stimuli outside of ourselves & feel we have no purpose, no significance.
It’s like eating when you’re bored. It’s like the elderly & their partner dies or they’re put in a nursing home or you take their keys away, they often expire shortly after. It’s like taking away their purpose.
Gut check moment, right?!
Learn to redirect your mind & you then learn how to redirect your life. It’s your choice.
We all have definitions of heaven & hell. We are all deliciously unique individuals. Just let people BE. Loving someone in the hopes that they will change is not truly loving someone. Truly loving someone is giving them the free will to live as they choose. This includes learning to lovingly release & let people go. Remember everything happens for you not to you. Stop trying to cram a round peg into a square hole.
Not everyone wants to be in the same kind of “relationships.” The definition of a relationship will be different for us all. We’re all One. One Love. There is no right or wrong way to live your life, it’s all an experience of your choosing.
I personally feel there is no requirement to have to slap labels or legally binding contracts on relationships to make them more significant or lucrative.
What “successful” looks like, what “beautiful” looks like…if they make you happy & fulfill some part of you, let it BE & savor the moments. And if you choose at some time to be exclusive or to change your definition in a different way, let that BE & savor the moment or the season. Stop over complicating shxt.
Have a partner who wants to see you thrive & evolve WITH YOU or no partner at all. Y’all, being around energy vampires who’re trying to keep you small is painful af – AND your decision. One of my best friends, as well as myself, have been in a relationship(s) where the other persons needs & goals were always way more important. You felt all that mattered was that you made it as easy as possible for THEM to move forward & be comfortable. If you achieved success, they were jealous, felt you were overshadowing, it was never as good as theirs, & your goals were ridiculous.
Even though we sometimes can’t choose whether we fall in love or not, we can indeed choose whether we stay with someone. There’s a big difference in being alone & lonely. I will repeat this to my very last breath. If your partner constantly dulls your shine & all you feel is your energy waning & seeking to people please, it’s probably the wrong partner.
A rich relationship should be full of support, nourishing challenge, & encouragement. If someone doesn’t want to see you achieve your dreams, they won’t be there when you hit rock bottom either. Sorry Sis, no, quit bullshxttin yourself. And just because a relationship has lasted “a long time” doesn’t mean it’s working.
Life isn’t “fair” it just “is.” If you expect life to be fair, you’ll be disappointed & never reach your potential. Shxt happens, & sometimes, there’s no reasonable explanation for why things happen or why people do what they do.
Ultimately I do believe we manifest our lives & attract what we get, we attract what we are. So think about that & control what you can control, which is your vibration & reaction to things.
There won’t ever be a better time to start. Most people waste their lifetime procrastinating instead of living their desired life because they think there will be a “better time to start.” You never know how much time you have left, & life is certainly too short to postpone experiences that bring you joy. Making a wrong decision is better than making no decision. It’s like that saying I love SO much, “It’s better to ask for forgiveness than permission.” 😂
Money is simply energy & it has power. No matter if you like it or not — money matters. Learn to love it. Learn to appreciate it. It isn’t bad. It doesn’t make people bad. The vast majority of the global population spends 40+ hours per week working for money. Most people hate their jobs, but stay because they need to “pay the bills.”
Many of us spend a significant part of our lives working for money, I personally LOVE working, it brings me happiness & a feeling of purpose, but most people deny its importance or they let it define them.
Stop denying the power & importance of money & start learning how to use it to your advantage & give back. Make it work FOR you, stop wasting it on useless things, use things love people, invest only in things that bring you joy & upleveling.
Money isn’t everything, but it certainly brings you freedom, the ability to give back, & makes life a whole helluva lot easier & more fun.
Social media can steal your time, energy, & your soul but it doesn’t have to. I have a love-hate relationship with Social media. The trolls make it unbearable some days, haters gonna hate, hurt people hurt people, etc. etc.
Your voice matters, don’t let other people stifle what you want to share with the world. Be proud of your life & your body. You can decide whether you use social media to make your life better or worse. You have control over what you consume & what you see.
Choose to be a creator, not a consumer of content. I loathe the word influencer, I choose to be an Authority. Sorta sweet, sorta Beth Dutton vibes. 🙅🏼♀️😉 Where my Yellowstone fans at?! 👋
Final thoughts… Life ain’t always easy but it’s always good. It’s a privilege to wake up & be alive. Don’t expect life to be fair, create your own rules. Or do as I do, I don’t do rules I do what feels right.🙃
If you constantly choose comfort & ignorance over courage & awareness, you’ll end up being the puppet of others. If you, however, manage to embrace the following truths, you might be able to design an extraordinarily fulfilling, purpose-driven life earlier than I did.❤️❤️🩹❤️🔥
