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!
Q: If I use collagen does that count towards my protein? Should I track it?
A: It dependsđÂ
I posted how I prepare my preworkout coffee in IG stories today, which includes collagen. They are saved in highlights under supplements. Check those out.Â
I personally feel you donât have to consume collagen supplements if youâre getting adequate animal protein. I do not count collagen towards my protein intake.
âĄď¸Collagen has calories. So if youâre tracking macros with the intent of also tracking calories, you should account for it.
âĄď¸However, collagen isnât a âcompleteâ protein as far as amino acid profile. That means youâre missing out on other essential amino acids you need for body functions like muscle growth & repair.
For my Carnivore people, pork rinds fall into this category as far as not being a complete protein.
I would avoid using pork rinds as an optimal source of protein. In fact people often over consume pork rinds causing things like weight/fat gain, inflammation, water retention, digestive upset, constipation, & histamine reactions.
If you can moderate this popular âsnackyâ choice & still stay on track, itâs a great option for low carbers & carnivores but should not be used as an optimal source of protein, neither should collagen.
If youâre having trouble hitting your protein intake I suggestâŹď¸
đđźIncreasing portions of meat &/or eggs per meal to ensure youâre getting enough complete protein. Ex: if you normally eat 4 oz, bump that up to 6 oz.
đđź If you have a hard time consuming enough meat, this is where protein powders come in handy. Check ingredients, make sure youâre consuming a natural source with minimal artificial ingredients & one that doesnât include triggers such as artificial preservatives, dairy (if youâre lactose intolerant), artificial sweeteners, gums, fillers, or extra fiber if you have problem with fiber.
I use ISO-perfect or Medipure DS from @Nuethix_Formulations with minimal digestive issues.
70% of leadership is how you lead yourself. There is a difference between leadership & management just like thereâs a difference between preaching & practicing what you preach.
I strive to be the best woman I can be for others & myself. Has nothing to do with perfection, everything about effort & intention.
Just like fitness, sharing a snippet of mine this morning with the 7am squad! Brutal.
I want to be a human that when someone talks about me I would hope that they would say she makes me want to be a better person.
Had plenty of wake up calls where I asked myself a few things:
How do you maintain positivity in the face of negativity?
How do you set goals & a plan to accomplish those goals?
When do you stay committed to yourself despite lack of motivation or shade from others?
People will follow you if you give them a purposeful reason to. That is the foundation that 70% of leadership for yourself is built on.
I feel there are 3 kinds of leadership:
1ď¸âŁPhysical leadership: Are you healthy & happy & nourished body, mind, & spirit to be strong & serve as a role model to others?
2ď¸âŁMental leadership: social media brainwashes you & continuously puts what you want to see in front of you. What are you clicking on, subjecting yourself to, & what are you consuming?
Find the people you want to be like, that you want to embody so you can learn from them & be better. Release the individuals who donât take you where you want to go.
3ď¸âŁEmotional leadership: The ability to stay balanced & even keeled. Choosing positivity in the face of negativity.
Watch your thoughts. Watch your words. Know your mission & values.
Your mission should be built on the foundation of your values.
The majority of your questions today revolved around: macros, daily routine, changes that made the biggest impact on fat loss & my transformation, & workouts.
Yâall I simply consistently eat meat & lift things. Iâve shifted my focus however completely from fitness & aesthetic goals to my career & longevity the past couple years.âŁ
Some things that havenât changed are the facts I still have Crohnâs (although in remission & med free), & life still takes consistency & intention.
I know many of you are struggling right nowâŚwith all kinds of stuff like life, health & fitness, maybe relationships too.
One of the best question asked today was, âHow do YOU stay committed & consistent?âŁ
I replied, âCommitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.âŁââŁ
What more worthy thing to believe in, commit to, & invest in than yourself & your health?
The processâŚâŁ
1. Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward?âŁ
If youâre clearly not where you want to be, you need to own that. It is not anyone elseâs fault but yours. You control your reality.
Picture your future self & condition. What thoughts & reality do you want to grow? How would you feel? Really visualize this as luscious & vibrant as possible. This is massively impactful, because it’s going to create possibility & self belief.âŁ
A practice that helps me visualize & shift my energy to a positive place: I pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy empowered place.
I asked an elderly patient years ago, âWhat is the most important thing youâve learned in 85 years?â⣠⣠And she said somethin to me Iâll never forget that I also heard on a podcast the other day that brought back this memory, âOne of the most important things Iâve learned is health is the crown on the well personâs head that only the sick person can see & wealth comes in many other more important forms than money.â⣠⣠Ooooof. Who else felt that? đ⣠⣠She went on to say, âI wished I had changed my perspective sooner. Mostly around the perception of being âwealthyâ & the perception that in order to be beautiful I had to be skinny. I realize I was always chasing a goal like being rich & losing as much weight as possible instead of embracing the experiences of the journey & being grateful for what I already had.â⣠⣠I donât know about yâall but I love spending time with the elderly. Theyâre full of magical wisdom.⣠⣠3 things Iâve learned in my 39 yrs on this earth Iâll share with you in hopes of you learning this sooner than I did:⣠⣠âĄď¸Joy, purpose, fulfillment (JPF) vs fame, fortune, applause (FFA). Which would you choose? I choose JPF because if you choose JPF the FFA will follow.⣠⣠âĄď¸Forms of wealth: self mastery, self awareness, family, health, your craft, personal development, money, time, freedom, charity, adventure, your circle of genius & environment⣠⣠âĄď¸Donât lower your standards or standard of living to meet your income, raise your income & standards of living to meet your standards.⣠⣠âĄď¸If youâre gonna chase something, chase service. Because âTo live in the hearts we leave behind, is not to die.” – Thomas Campbell.⣠⣠Weâre all gonna die what are you gonna leave behind? Abs, money in the bank, or the memories of a life well lived?⣠⣠Oxox⣠Coach K⣠Scrubs: @wearfigs Iâm an XXS top, XXS petite bottom for reference (5â1, 105lbs)
Before I can dive into this, we need to agree on a few things. First, if your goal is body fat loss, the number 1 magical âexerciseâ you should be doing daily is quit eating sh*t food.
Ditch the highly processed, I have no idea how to pronounce that ingredient, junk.
Eat real food.
Next, to cardio or not? A: it depends. What are your goals/limitations? Howâs your biofeedback/stress/recovery? While I agree it can be overdone, I donât think it needs to be avoided entirely. When done in combination with strength training, cardio can have benefits.
It is possible to lose fat without doing cardio at all, but that depends on your goals. And be realistic here, do you mentally & physically have what it takes to diet down to those shredded pics do you think you want to look like? Are visible abs worth it?
Cardio is a way of increasing your deficit without having to severely deprive yourself. Cardio will NOT increase your muscle mass. Ladies, pick up the weights.đđźââď¸
Aerobic exercise can help increase blood flow & oxygen to your muscles & brain. This is good for recovery from intense activity & getting rid of brain fog. Some of my best ideas come when Iâm walking (or drinking đđźââď¸âď¸đ¤ˇđźââď¸âď¸đ¸đ)
Endorphins release when exercising. This helps lower stress & improve mood. Take that 20 minute walk at lunch.
Donât use cardio as a way to punish yourself for indulging. Practice forgiveness. One cheat meal or bad day wonât kill you. Refocus, get back on track, eat real food, drink your water, & conquer YOUR LIFE.
Most of all be true to yourself & realistic about your goals. If you love cardio & approach it with the right mindset, who cares if the person next to you tells you otherwise.
That might not be their cup of tea, but that might be your shot of whiskey đ đĽ #cardiovsweights
Q: Do I need to train different for muscle gain vs fat loss? I want your arms & shoulders! What do you do? ⣠A: One, the basics donât change. Two, you just need to be the best version of youđ The most common mistake I see people make is changing their training & nutrition every time the wind blows. You guys have to stick to something consistently for more than 2 weeks-30 days.⣠⣠The biggest difference between muscle gain & fat loss phases are going to be the amount of food youâre consuming. Your workouts shouldnât change much, maybe volume & intensity to reduce the stress on your body in a calorie deficit depending on your biofeedback.⣠⣠Volume, intensity, & duration are your levers you can adjust any way that you need to tailor for your needs.⣠⣠Walking is really all the cardio you need if your strength training & food are on point.⣠⣠You donât need to do endless circuit training, group training, & HIIT for results. ⣠⣠Sweating is not a point of progress or efficacy. ⣠⣠Your fit trackers are not 100% accurate when it comes to calorie burn. We shouldnât be working out to earn or burn food anyways. It is fuel and should be treated as such.⣠⣠During fat loss phases we simply want to maintain as much lean muscle mass as possible because youâre eating in a deficit. ⣠⣠Muscle gain takes extra food & it is very hard to do both simultaneously. Commit to one or the other.⣠â â ⣠Train & eat smarter, not harderđ ⣠⣠Enjoy some sample programming & movements that I enjoy for push, pull upper body, & lower body days. Swipe!⣠â â ⣠Consistency & loving what you do are the keys đ always! ⣠Oxox Coach KâŁ
When should I eat? Is there a ârightâ time? Does it matter? Optimization Tips? Tips for special digestive needs?
The way all the âsporty & exercisey peopleâ talk about it, youâd think meal timing, which is also called nutrient timing, was a make it or break it variable when it comes to body goals.
Is it really important when it comes to health, fat loss, muscle building, or performance? Yes & no in the grand scheme of things in my opinion.
Ima lay this out as simple as possible yâall. This a question received on the reg from people of all diet camps! Meal timing or nutrient timing simply means eating specific food & thus nutrients (ex: protein, fat, carbs, etc) at specific times (ex: pre or post workout, OMAD vs 2 or 3 meals/d, etc).
**Reminder: All of this info along with basically everything I’ve learned along my weight loss, health, & carnivore journey is available in the 354 page Meat & Macros Guide HERE
You can always message me on IG or email at katieokelly2@gmail.com for more info & questions! Coaching FAQ’S HERE
It really comes down to the individual & their specific goal (or lack of). Iâm not gonna get into all the complex science stuff & research around this topic, weâd be here forever, but I do want you to have a basic understanding on how specific meal timing can help you, when you really need to consider it, & when you donât need to stress about it. I share my experiences & tips especially for those of you who have struggled with special digestive needs like autoimmune, IBS, IBD, & Crohn’s like myself.
As always, you do you, boo. This is a non-dogmatic safe space, these are generalities, & personal experience.
In general, by eating a healthy, well-considered meal 1-2 hours before exercise, & another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything fancy stuff.
In other words: if youâre a healthy person who exercises regularly, you probably donât need special workout nutrition strategies. Most of us fall into this category.
SIDE NOTEâŚspecial timing considerations: You work out early af in the morning. You can do these fasted if you prefer & eat a well sized meal with plenty of protein after. If you’re hungry in the am, liquids (shakes) & easy to digest, low volume carbs (like cereal or rice cakes) if you eat carbs are more appropriate. I find people who follow a meat-based diet & workout early in the mornings prefer to fast & then eat their largest meal post workout.
Lets talk macros (your Carbs, Protein, & Fat)âŚ
CARBOHYDRATES There are few things in the fitness world more controversial than carbs. Will they make you fat? Do you need them? Timing? The questions are endless. Quality fuel is critical, which we get from carbs & fats. They are our energy sources, not protein. You pick which one you prefer. Carbs in general are your body’s preferred fuel source when it comes to highly glycolytic (means it burns a sh*t ton of carbs) activities like HIIT, the “crossfits,” & Orange Theory-esque type workouts.
Optimal timing & portions are more important. You want every gram of carb you consume to be utilized as an immediate fuel source or to restore glycogen levels – you don’t want it to be stored as fat. I find them consumed around your workouts most optimal. Just remember the more active one is, the more carbs they can typically warrant consuming.
PROTEIN Protein is essential for tissue growth & repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary & depend on so many different things like dieting/health history, activity, training modality, goals, digestion, allergies, etc, a post-workout protein is almost always universally helpful to kickstart muscle repair, recovery, & growth.
Shakes are convenient around workouts for high digestibility & absorption, but not necessary if you time your meals accordingly to your needs & preferences. I prefer real, whole foods for my nutrition vs supplements. To cover your bases most people do well consuming meals around 30-50g of protein per meal to meet optimal amino acid needs. Timing will differ based upon diet preference, workout timing, workout modality, & specific goals.
FAT The body uses fat as a fuel source, & fat is the major storage form of energy in the body. Fat also has many other important functions in the body, & is needed in the diet for optimal health. Fats (cholesterol) are also the precursors to our hormones.
Fats in food come in several forms, including saturated, monounsaturated, & polyunsaturated. Quantity & quality are important. Fats do help to slow digestion, which maintains stable blood glucose & insulin levels. Fats also provide vitamins & minerals, aid in absorption & are important in everyoneâs diet.
Some examples of foods that contain fats are butter, oils, nuts & seeds, meat, fish, & dairy products. Again, people will have different preferences as to whether they get their energy from carbs or fats. Most meat-based people prefer fats as fuel or they only consume a strategic amount of carbs around workouts only.
SPECIAL CONSIDERATION TIPS Athletes may have special needs, for exampleâŚ
An endurance athlete: You train for high level competition. You log a lot of high intensity miles each week. For you, carbohydrate & calorie needs are likely higher unless you do not digest them well & prefer fat as fuel. You could add a protein + carbohydrate drink or shake during your long training.
A bodybuilder: You lift weights with muscle growth as your goal. Your protein & calorie needs are likely higher especially in a building phase.
Getting ready for a fitness competition: You likely accumulate more exercise hours. Goal is to drop to a low body fat %. For you, carb intake (if you eat carbs) will likely be lower & protein higher especially as calories drop to maintain as much lean muscle mass as possible. Keto athletes will manipulate protein & fat macros to their preferences & needs.
Tips for those with special digestive needs like allergies, autoimmune, IBS, IBD, & meat based: This is simply to help you optimize from my experience as an athlete & someone who lives with Crohn’s & special needs
If you’re going to eat carbs, keep them around your workouts for more optimal utilization aesthetically & metabolically. Largest meals I prefer post workout & earlier in the day. Digestion is better in the mornings.
I did best with minimal digestive issues with easy to digest, gluten free, low volume carbs like rice cakes, gf oats, white rice, rice chex cereal if I was going to eat carbs. I don’t need them much anymore since going meat-based. Ground meat & seafood is easier to digest vs steak, ribs, & chewy cuts of meat.
If you workout early af in the am & you’re not training for a performance sport, I find fasted workouts more optimal as far as aesthetics & digestion. Protein shakes are great if you’re hungry early, training long periods, or don’t have time to eat a meal within an hour or so after your workout. Stop fasting until like noon before you eat after an early workout. “Tone” aka MUSCLE takes FOOD. You gotta build the body first!
People reverse dieting do better with 3 meals/day vs 1-2, especially if meat-based. It’s harder on your digestive system to cram more calories in larger, less frequent meals.
You MUST set yourself up for a successful cut by eating at maintenance or surplus for an extended period of time (like 6 months to a year realistically) BEFORE dieting for optimal, quicker results.
A HEALTHY body loses body fat. You shouldn’t be dieting more than 1-2x/yr for no longer than 12-16wks. Most maintenance levels for active females are around 1800-2100+ calories/d. (I eat 2000/d & am 5’1, 105lbs for example)
When dieting, I find larger, less frequent meals more satiating utilizing intermittent fasting. Fat cycling leaner, lower fat days with higher fat days is extremely effective & easier to sustain on a diet. Try 4 lean days/wk & adjust as you go for your needs. Higher fat days you should be consuming around maintenance calories. Leaner individuals don’t need as many lean days or need to do the Protein Sparing Modified Fasting (PSMF)
Don’t eat a high fat, heavy meal too close to working out. Digestion takes a lot of energy & you will be tired & sluggish. Eat 2+ hrs prior.
Stay hydrated! 1/2 your body weight in oz, more if you sweat a lot & workout frequently. I use Ultima Replenisher electrolytes. If you’re low carb, you require more electrolytes. If you’re having muscle cramps & sh*tty recovery, up your electrolytes. All my product/supp info/discount codes in LINK IN IG BIO!
If you’re having trouble sleeping, peeing a lot, hungry all the time, & tired, check your macros. You may need to decrease protein & up your fat. This is why I suggest at least loosely tracking your food! I find 170-200g of protein on the top end for females. 140g protein is an avg for most active females lifting weights. Most people who are hungry all the time need more fat & calories.
Carnivore Maintenance Macros: start with a 1:1 ratio of protein:fat as a baseline then tweak as needed. Use the TDEEcalculator.net to find your calorie needs 1st. I can help you with these & is something we discuss in your tailored plan on consult calls.
If you’re losing hair, tired all the time, gut messed up, hormones wonky, craving carbs/salt, waking up at night starving, sh*tty sleep & recovery, plateaus in the gym or fat loss – you’re most likely NOT EATING ENOUGH, not sleeping enough, fasting too much, over caffeinating, & stressed to the tittiesâŚyâall just chillllll & STOP.
I categorize my meals into PRE WORKOUT, POST WORKOUT, & ANYTIME MEALS.
PRE WORKOUT I find I donât need a pre workout meal or snack the majority of the time, especially if youâre working out: 1.) Super early in the morning like 5 or 6am or 2.) Afternoon or evening when youâre in the fed state (youâve eaten)
Most of my fellow early birds & I prefer to workout fasted if weâre hitting up the 5 or 6am gym time. If you struggle working out fasted & donât feel you have the energy to do this, this is when a small easily digestible snack or a protein shake are helpful. You can also choose to consume a snack or smaller meal prior to bedtime if youâre hungry. Carbs at bedtime will help decrease your cortisol level & help you sleep. So if they donât cause issues for you mentally or physically, thereâs no need to feel like you have to cut them out of your diet.
My more gut friendly, easy to digest options as far as carbs & pre workout or pre bedtime fuel (everyone will be different so go your own way, these are just suggestions not an exhaustive list): Gluten Free Rice Cakes Nuethix Formulations MediPure or Iso-perfect Protein Powder Gluten Free Rice Chex Honey White Rice Gluten Free Quick Oats (If youâre not grain, lectin or fiber sensitive) Sweet Potato (If youâre not lectin or fiber sensitive)
My carnivore & meat based folk, our meals are typically heavy & make our digestive systems work really hard to digest, which zaps our energy for digestion processes, so I donât recommend eating a larger, heavier meat based &/or high fat based meal too close to workout time. I personally need at least 3-4 hrs after a heavier meal to feel like I even want to workout.
POST WORKOUT This is one I feel people stress way too much about. If youâre eating a sufficient sized meal sometime close to after you workout, youâre gonna be fine! Make sure youâre getting adequate protein for muscle building & recovery. This is also when I prefer to time my carbs if I choose to consume some or I feel I need carbs for optimal recovery.
Times I choose to consume my carbs (My choice is typically 2-5 plain rice cakes, just depends on hunger level & workout volume & intensity): In the evening after a harder, more intense, or higher volume workout like Crossfit or HIIT Post workout at anytime of the day my workout is a harder, more intense, or a higher volume workout like Crossfit or HIIT & I feel I need them. This is totally intuitive for me.
I find I personally donât need or crave carbs the majority of the time, & if Iâm hitting up my typical 5am or earlier morning workout I never eat carbs, I stick to meat & eggs.
ANYTIME MEALS, GENERAL MEAL TIMING, BLOOD SUGAR, & FASTING If youâre one that is not a gym or exercise goer &/or you stick to a low carb, keto, carnivore, or meat based way of eating (WOE), meal timing becomes less important, but I didnât day not important.
Blood sugar regulation, optimal health, having a good relationship with food (mentally, physically, & emotionally), & eating to have stable energy should always be priorities.
Things Iâve used to check my blood glucose: Keto Mojo: checks both ketones & blood glucose. Has app, blue tooth, syncs with phone, got mine off Amazon. On Amazon favorites list, link in bio & highlights.
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. Link In IG bio, Discount Code: lilbitoffitCGM10
Helpful Times to Check Blood Sugar 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.
BLOOD SUGAR FAQâs What can I use to track? Iâve used a keto mojo & my top pick is a NutriSense CGM. You can get a simple glucometer from your local drugstore too. Link in IG bio to CGM info, code: lilbitoffitCGM10
What range should my blood sugarbe 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.
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 may be increasing your blood sugar youâre 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.
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. That gut brain connection is so impactful on our body function as a whole.
Carbs: No theyâre not the devil. Typically itâs 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. Iâm all about moderation but donât 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: Iâm just leaving this one there, yâall 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 âworstâ options are beer, wine, sugary cocktails like White Russians, margaritas, Mojitoâs, Long Island iced teas, etc. I know itâs heartbreaking right ?! Vodka actually dropped my blood glucose when mixed in Diet Coke. Weird but it happens every time & I notice I get cold when this happens. This was not consuming any food with my drink.
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, & high intensity workouts especially fasting were the biggest culprits that spiked my blood sugar & made me feel like trash.
Tips that helped me with more stable blood sugar & energy: – Stick to meat & eggs & routine meal times. No snacking. – If youâre gonna eat carbs &/or a large meal, eat them post workout. – Pairing carbs with a fat &/or protein source will blunt the blood sugar & insulin spike. – Reduce stressors like over exercising, chronic under eating & dieting, eating too many carbs &/or trigger foods, over caffeinating, not getting sleep, life stress, take more rest days. – Have coffee or your caffeinated beverage AFTER youâve eaten if youâre caffeine sensitive. The food will buffer itâs effects.
Personal preference always comes into play with meal timing in general. You can choose any number of meals you want. I find most people IN GENERAL considering all diet camps find it easiest to stick to 3 meals per day, minimal or no snacking.
My meat based people & low carbers, most of us choose anywhere from 1-3 meals per day, average being 2 meals per day & around 2lbs of meat for most. Some more sedentary people or people who prefer large meals may like one meal a day (OMAD). Pick what suits your preferences & needs. **A reminder it should align with optimal health, your goals, your schedule, & be easy for you to stick to.
Meal timing tips from my experience to help you decide what is ârightâ for you: – I find digestion is better & itâs easier to maintain a âleanerâ physique keeping your largest meal post workout & larger meals earlier in the day – If youâre gonna eat carbs or feel like you have to have a âcheatâ meal or âtreatâ (which I LOATHE saying btw because food should not be something earned or burned) I find digestion & nutrient utilization more efficient post workout
– If youâre reverse dieting, eating for performance, or muscle building, itâs easier to eat 3 meals per day vs trying to cram all your calories in 1 or 2 meals per day
-OMAD & fasting on occasion are totally fine & beneficial, just make sure youâre using them out of a place of love, using them with respect & not abusing them in excess.
-Fasting & OMAD work great on days youâre not as active, not as hungry, in a fat loss phase, in a âresetâ whatever that means to you, or working on improving your gut healing & digestion.
-I feel everyone should be fasting at least 12 hrs overnight. No need to feel like you need to do extended fasting. If youâre fasting 12-16 hrs overnight, thatâs FINE. You donât need to fast at all if you donât want to.
Typical Fasting Protocols
16/8, 14/10, 12/12 Protocols – Ex: Fast 16hrs/8hr eating window OMAD – One meal 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
People who shouldn’t really be fasting:
Pregnant Women Women who are nursing People who are reverse dieting People training for 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
In conclusion, no matter what diet you follow, you should know that nutrition has a significant impact in every facet of your life, it is literally what you are made of. It can especially have a significant impact on your results in the gym. What you eat before, during, & after your workouts may be the difference between achieving your goals & falling short. Remember, there is no one-size-fits-all approach when it comes to the “right” way to eat, workout, or live. You choose what works best for you. đ
I hope you found this information helpful! Don’t hesitate to reach out via Instagram or email ( katieokelly2@gmail.com )
đđťChoose your friends, food, & alcohol wisely. Ps. Taking 3 shots instead of 5 is still not taking better care of your bodyđĽ âŁ
đđťCredit cards are dangerous
đđťYou can bless & block anyone or anything from your life if it disturbs your peace & energy. You donât owe anyone anything
đđťRescuing a cat đâ⏠& a bottle of @crownroyal are totally acceptable valentine gifts to yourself
đđťThere is no such thing as too many plants (or coffee)đŞ´âď¸ âŁ
đđť I donât remember life before @instacart & @amazon prime or #meatbars âŁđ¤ˇââď¸
đđť Life actually starts when you get an airfryer. Get 1 soonerâ¨ď¸â¤ď¸âŁ
đđťThe answer is always walk & meat đĽŠđŚś
đđťStop ignorin all the red flags they be showin, theyâre not check engine lights đ & when you think a mf wonât do you like that, they absolutely will do you like that đ âŁ
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đđťYou cannot send 2 questions to a man in the same message or next message before getting a reply to the 1st one. Youâll only get a reply to 1. Slow downđâŁ
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âŁđđťYou spend the majority of your day rubbin a piece of glass đąđ¤łđť Love life fiercely thatâs all that matters. Not just the highlight reels.âŁ
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âŁđđťGrocery Stores should put carts in the middle where my pride realizes I have too much sh*t to carryâŁâŁ
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âŁđđťRugs are expensive save your money, spend it buying your own flowersđ âŁ
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đđťWhen I was young I wanted 2 kids, a picket fence, & married by 21…lets all laugh together. đ Live your own timeline.âŁ
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âŁđđť Live simple. Things weigh you down. âŁ(Except meat. Buy the meat đđ)âŁ
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đđťPart of me wants to be a powerful independent woman who makes a đŠ ton of money & the other part wants to be a trophy wife with new boobs sitting at the pool & the most difficult decision of my day being what cocktail I wanna drink. Your wants & needs will change. Let them. Always aim to evolve higher. You can do it all!
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đđťBeware of cocktails that taste like juice, ice cream, or a slushy…before ya know it you canât walk & have to pick up your dignity down the street the next day. Treat your body like a trash can & you become the trash can.âŁ
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âŁđđťItâs ok to go thru this phase called âfxck everything.â Do your squats & know your worth. Take it one âWTFâ at a time. âŁ
The question I want you to ask yourself today is what lights you up?
Why you ask?
Because whatâs embedded in your responses lies your answers.
Iâll share some of mine & stories you might relate to as wellâŚ
âĄď¸I love money.
I didnât always have a good relationship with money nor believed I was worthy of it. In fact I had a scarcity mindset the majority of my life. In the past few years Iâve learned I need to nurture my relationship with money just like any other.
Money gives me time, freedom, the ability to give back & invest in others. It gives me the ability to give myself things that light me up which in turn give me the energy & happiness to serve at my best.
I changed my story from the thoughts of âIâm greedy & money is bad.â to âI am worthy, smart, & compassionate because I know without money Iâm not able to serve others or myself at my fullest capacity.â
âĄď¸I love my health.
I know without my health I also cannot function at my highest capacity physically, mentally emotionally, intellectually, or financially.
This is why I work out 5d/week & eat food that nourishes my body to help me perform at my best. This also means taking time to rest. If you want to be a top-notch athlete you need to live & think like one.
âĄď¸I love my relationships.
Without community connection in some way shape or form we lose our sense of purpose. Be mindful of the company you keep, make sure to surround yourself & consume an upleveling environment.
We were put here to learn, connect, live with Joy, & follow what lights us up.
The truth is we often forget by doing what light us up that is the fastest way to bring the abundance flow back to you.
Itâs never too late to rewrite your story & Iâll remind you that thereâs nothing enlightening about resisting pleasure, money, your health, etc & turning down the beauty in your heart.
âDonât ask what the world needs, ask what makes you come alive & go do that, because what the world needs is people who have come alive.â -Howard Thurman
I enjoyed these quotes this mornin & I hope they set the stage for your week (& the rest of your life).
I watched a Netflix documentary about Dolly – sheâs a magical human yâall.
Iâm in love with her bling, flare, essence of unapologetically being herself, her femininity & her get shit done attitude! #girlcrush #rolemodel
Minus the boobs, I dunno how she functions in those things. Props â Proud card toting member of the #ittybittytittyCommittee here đ đÂ
It made me want to continue to live life BIG.
To attract my dreams.
I no longer say âchaseâ because a high value human doesnât chase anything, you become what you want & you ATTRACT what is meant for you. – write that down đâđź
And theseâŚ
Living a BIG life requires:
not being afraid to shine
being YOU
giving less fux
not playing small
& not chronically trying to shrink yourself in every facet of that statement
Put your crown on đ
Get your beauty sleepđĽ°
Pose in your underwear, whatever tf you wanna do.
Iâm sure Iâll get hate messages for it & you know what?! Thank you.
Because if they ainât talkin about you you ainât doin something right. – words of wisdom from my momma
I crushed almost 9 hrs last night, no ragrets. Pampered myself instead of going out, & I realized as Iâve gotten older it feels so much better to wake up refreshedđ¤đť
Gonna get in a good workout
Gonna spend the day with friends & family gloriously watching sports & enjoying life!
Rooting for my Purdue Boilers!
I dunno who to choose in the playoffs, great teams! Going with the Bengals & 49ers, how bout you?
Enough rambling, swipe away, words of wisdom from the Queen!
I hope you have the most magical, refreshing Sunday ever!
Oxox Coach K
#boilerup
On Faith
âIf I can hold God’s attention, I can hold the world’s.â
On Believing In Yourself
âThe magic is inside you, there ainât no crystal ball.â
On Work
In her book Dream More, Parton wrote, âI never have considered myself a perfectionist, but I do think of myself as a âprofessionalistââŚI always strive simply to be my very best.”
On Ambition
âTumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition.â
On Life
In July 2019, Parton tweeted: âIf you see someone without a smile today, give ’em yours.â
On Diamonds
âI look totally artificial, but I am totally real, as a writer, as a professional, as a human being. A rhinestone shines just as good as a diamond.â
On Love
I’ve had to go against all kinds of people through the years just to be myself. I think everybody should be allowed to be who they are, and to love who they love.â
On Life
âEverybody has their own journey, they have their own way of doing things. And who am I to judge?â
On Marriage
“He’s always loved who I was, and I loved who he was, and we never tried to change each other,” Parton said about her
husband Carl Thomas Dean, in the June 2016 issue of O, The Oprah Magazine.
On Real Beauty
âYou donât have to look like everybody else. You donât have to be a raving beauty to be special and to be beautiful.â
On Life
“I make a point to appreciate all the little things in my life. I go out and smell the air after a good, hard rain. These small actions help remind me that there are so many great, glorious pieces of good in the world.”
On Work
âI always count my blessings more than I count my money. I donât work for money, never did.â
On Life
âEverybodyâs life is a soap opera. Everybodyâs life is a country western song, depends on whoâs writing it.â
On Diets
In her book Dolly: My Life and Other Unfinished Business, Parton joked, âI tried every diet in the book. I tried some that werenât in the book. I tried eating the book. It tasted better than most of the diets.â
On Life
âFind out who you are and do it on purpose.â
On Stardom
âI’m just a working girl. I never think of myself as a star because, as somebody once said, âA star is nothing but a big ball of gasââand I don’t want to be that.â
On Work
“Iâm not going to limit myself just because people wonât accept the fact that I can do something else.â