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!
Y’all wanna know what most people get wrong when it comes to dieting in general? Not dieting.
I remember feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, bloating, no body comp changes – THAT was my normal back in the day.
I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating sugar & diet foods which were wrecking me mentally & physically.
I wondered why I could never recover or look “jacked” like other female athletes that weren’t working “half as hard” & eating 2x as much.
Fast forward today, my 40 yo self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off & simply eat food that made me feel good.
I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, AND I eat ALOT. I avg 2000 calories most days, primarily ground beef & eggs.
You can read about how I healed my gut, quit binge eating, lost 55lbs & put my Crohn’s disease in remission via the Carnivore Diet HERE. It’ll answer your questions & hopefully give you hope to heal yours too!
Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain.
I have a whole Meat & Macros EGuide in the link in my IG bio that will give you your answers! With recipes & dedicated sections to disordered eating, dieting, and reverse dieting for any diet camp!
Some things you may not want to hear: ⁃ A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain. ⁃ It may take years to get the body you want going through numerous periodization cycles. ⁃ There is a cost to being a certain level of lean. That athletic body you covet just may weigh more than you think. ⁃ Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one.
If you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Q: “I’m trying to work calories up but I don’t feel hungry. I know I need to but I am petrified to gain weight because I only feel noticed when I’m skinny.”
Note what you said here: you fear weight gain because you only FEEL NOTICED when you’re a certain size.
The “health” I was constantly congratulated for: -weight loss -thinness -self control / dieting -exercising for calories burnt -a lower number on the scale -a lower number on my pants -*looking* healthy The health I rarely was congratulated for: -weight gain -acknowledging disordered eating -quitting dieting -exercising for body and mental health -ditching the scale -going up in size -*being* healthy External validation is like a drug. When you’re told how great you’re doing, how “healthy” you are, it feels like a high. Internal validation is like a daily vitamin. When you tell yourself it’s ok, that your health is not defined by what you thought it was, & it feels like comfort.
Let that sink in.
Eating more food can be uncomfortable, mentally & physically. It’s a mind fxck. Especially if you struggle with digestive issues like IBD, IBS, Celiac, etc. Especially when we’re told to eat less & do more.
The majority of my clients fall into this category. We need to reverse diet & heal before we even think about a cut.
It may take being strategic about the types of food you choose to aid in digestion, nourishment, & get those calories up so you can go on being a bada$$.
Things we work on if this is the case: ⁃ choosing lower volume foods to help get calories in if you have problems with feeling too full like adding fat butter/tallow/or bacon fat ⁃ choosing higher fat meat ⁃ choosing softer meat like seafood, ground meat, & shredded meat vs steaks & roasts ⁃ eating smaller more frequent meals, not fasting, being more active ⁃ protein shakes
Now repeat after me, WELL-FED HUMANS CHANGE THE WORLD!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
“I forgot to eat.” Something you will never hear this girl say now. Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. Workouts I thought I was gonna pass out. Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. So I put it this way…
Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?
Katie Kelly/ Coach K / @lil_bit_of_fit 🙂
A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. This is commonly why you’re constipated. Digestion slows. This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.
Low quality food, deficiencies Should you eat if you’re not hungry? Or when you’re not feeling hungry but know your body needs food, what should you do? Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. 2 guiding factors of what to eat & how much: 1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach. 2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs. I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!
It all starts with learning to love yourself & disassociating your worth with what you look like. I still have stretch marks, rolls, loose skin, & wrinkles.
My body has been all shapes and sizes! Transformation takes time!
I gained 10lbs when I started CrossFit at 31. I gained 15 when I started carnivore almost 3 yrs ago. Your body is meant to transform
For me, my body acceptance/neutrality started with mourning my own thinner self & my more “athletic” physique when I was training harder. You have to acknowledge & sit with these feelings 1st. Rest is absolutely necessary especially when it comes to healing. This was the toughest part of finally reaching my own body acceptance & realizing I was now in a different season of life.
I understand. It’s easy to find yourself romanticizing the times you’re physically at your lowest. Realize that physical low may also mean you’re at a mental low as well. My disordered body image, eating, & relationship with self exacerbated with the glorification of my weight loss. It fueled the fire to more disordered behaviors because you crave that validation.
It’s ok to feel all the feels & go thru the wheel of disgust. You have to get to sweet spot of self love regardless of your weight.
Some things I want you remember:
1.) It’s OK to have body goals & want to see what your body can do as long as it comes from a place of self love, not loathing. Make sure you’ve healed any imbalances, done your due diligence to eat enough food to function like a rock star & set yourself up for a successful body goal.
2.) Body positivity & acceptance doesn’t mean you use them as an excuse to eat & treat your body like a trash can. You are what you eat & we were meant to move. You are your habits.
3.) Abs don’t mean you’re healthy & having a few extra rolls don’t mean your unhealthy. We all look different. Chase health first. Choose the diet that works for you. Choose the workouts you love.
THE question everyone asks when they go to start a diet… “How long is it gonna take?”
I know you hate hearing “it depends” but there’s really no other answer for it.
Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.
In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week.
Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting.
Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.
Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink.
Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.
My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯
Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.
Feel free to save, tag, and share this post with your friends.
I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours.
“How many calories do you eat?” “How many calories should I eat?”
Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.
Lemme explain…
The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.
▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)
▪️ NEAT levels outside of work (walking for ex)
▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)
▪️ Overall health & hormone status
▪️ Sleep Quality, Stress
▪️ How much muscle you have
It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”
Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive.
Pay more attention to the below vs hyperfocusing on numbers:
▪️ Energy availability is in a great position to optimize health, performance & recovery
▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements
▪️ Your relationship with food is healthy, hunger & satiation cues are on point
We weren’t meant to live in a constant state of restriction. Feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, no body comp changes, cold all the freakin time – THAT was my normal back in the day.
I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating all the carbs & plants, wrecking me mentally & physically. I wondered why I could never recover & I never looked “jacked” like other female athletes that weren’t working “half as hard” & eating twice as much as me.
Like a fine wine bitches. 😉
Fast forward today, my 39 year old self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off. I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, and I eat ALOT. I avg 1850-2000 calories a day most days, primarily ground beef, eggs, lamb, & Perdue ground chicken.
Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain.
If you’re eating below where you need to be calorically & basically feeling the exact opposite of the signs we’re talkin about in the slides of this post, you most likely need to do what’s called a reverse diet. Don’t know how? I have a whole 354 page EGuide with a section dedicated to this very subject.
Included are some things you may not want to hear:
A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.
It may take years to get the body you want going through numerous periodization cycles.
There is a cost to being a certain level of lean.
That athletic body you covet just may weigh more than you think.
Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one. You cannot do both at the same time.
Also, our bodies are all different. What weight & body fat % one person is might work great for them as far as hormonal & metabolic health, others it may not be optimal & you may need to eat more to remedy any issues.
And if you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.
There are 50 shades of a meat based diet. Some people include small amounts of carbs, some do fat or carb re-feeds, some do not. Don’t be that Ahole that shames other people for including other things & different approaches into their diets because you don’t. We all have different needs/preferences. I see it too much. No need for dogma of any kind, we are here to learn & support one another. Choose what work best for you.
Seems most “higher” protein carnivores are around 40P/60F, 50P/50F, 60P/40F as far a protein/fat macro ratios. Always go your own way, again, we’re all different!
I’m showing you what I’d do for myself as far as macros, not saying you have to follow these, but a visual & calculation breakdown were requested. If you need coaching, fill out an inquiry here & I’ll send details via email.
Your 1st steps in choosing any kind of diet need to be:
1. KNOW YOUR WHY & BE SELF AWARE
2. UNDERSTAND YOUR STORY & FOUNDATIONAL STARTING POINT
3. DEFINE YOUR REALISTIC GOAL
4. SET A PLAN & ORGANIZE YOUR SUCCESS ROUTINE
As far as Carnivore, get adapted & heal FIRST. I wrote a blog from an interview on my experiences the 1st year of my carnivore journey. Please read that interview here (link also in IG bio to blog post) — it will answer the majority of your questions as far as my story, living with Crohn’s as an athlete, adapting, transitions I went through, & my special digestive needs & trigger foods.
I don’t recommend any kind of manipulations with the carnivore diet for fat loss until you are adapted, eating at maintenance, & thriving confidently with this lifestyle.
Fat Loss Tips:
Create a calorie deficit from pulling from your fat macros. Protein should stay consistent (around 1g/lb of body weight or goal weight for most) Tracking will help. It creates awareness & more educated decision making when making adjustments. Protein for most/meal should be around 30g minimum, most do fine around 40-60g/meal if you’re eating 2-3 meals/d.
Choose meats that are easier to track & control like ground meats & eggs. Leaner meat will naturally be lower in calories.
When in a calorie deficit, & this will depend on your degree of calorie deficit, it can be helpful to increase your protein macros to maintain as much lean muscle mass as possible especially if you’re strength training. (YOU SHOULD BE)
If you’re fat cycling for fat loss, try 4-5 lean days/wk, 2-3 higher fat days/wk. Its helpful to have higher calorie (high fat days) on days of higher activity or harder workouts. You can also reserve these for days of social events for easier adherence.
Diet breaks & structured refeeds can be wonderful tools to create adherence, consistency, & decreased hormonal & metabolic stress. I included a graphic on different kinds of periodization.
Intermittent fasting can also be a wonderful tool to allow larger meals for satiety while staying within your allotted calories. Choose eating windows that work for you & your schedule. Do not abuse fasting. Extended fasting is not necessary, most do fine fasting 14-16 hrs overnight. It will bite you in the a$$ by increasing stress on the body if you abuse them. Same for overdoing protein sparing modified fasting (PSMF). PSMF are more applicable to people with significant weight to lose, of higher body fat, & kept only 2-3 days/week. If you cannot control yourself with portions after fasting because you’re SO ravenous, decreases your fasting windows.
If in doubt, WALK. Simply increasing steps & choosing lower intensity activities will be easier on your body yet still help create a calorie deficit by increased activity.
If you’re including carbs in your training & fat loss diet, keep them around workouts. Your largest meal I prefer post workout for recovery & optimization & earlier in the day. Taper meal sizes as the day goes on.
If you’re waking up starving, having sh*tty sleep, peeing all the time, low energy – these are signs you may need higher fat, higher calories, &/or a period of a diet break or refeed. YES, hunger will be part of a fat loss diet, but you also want to optimize hormone & metabolic efficiency as much as you can. That’s what diet breaks & refeeds are for. If you’re body & mind are stressed to the titties as I say, it will not drop body fat easily or optimally.
Sleep is a nonnegotiable, 7-8 hrs/night. If you eat carbs, a little before bed can help decrease your cortisol level. Do not eat late, heavy meals. You won’t sleep well & your digestion will be a dumpster fire. If having loose stool after meals &/or wonky digestion, include some digestive enzymes before or mid meal to help, decrease meal sizes & decrease fat. You will adjust. I use Nuethix Formulations Utilyze, Discount Code: lilbitoffit
The holy grail of all the fat loss knowledge bombs this girl has in her head for all you carnivores out there!
Tap photo for full post and all the cheat sheets !!
I’ll create more guides for performance/muscle gain, hormone healing, & anything else I can think of later. Stay tuned!
Save it, tag it, share with yo people! That’s how we all learn!
I’ve made plenty of mistakes throughout my journey, this is what I have learned & has worked for me but always remember we are all bioindividually different so experiment & play around – there is no one-size-fits-all in anything in life!
Remember we should be livin at our maintenance calories the majority of the time. We should not be dieting more than 1-2 x/year no longer than 12-16 weeks.
Also, I’m all about cashing in fun tickets & having social cocktails in moderation, but if you are serious about body fat loss goals AND being kind to your hormones, alcohol HAS to be minimized. It elevates estrogen levels, lowers testosterone, slows your metabolism, trashes your recovery, dehydrates you, & gunks up the livers detox pathways.
The body also does not metabolize food well in the presence of alcohol. Alcohol is a toxin & the body’s primary responsibility is getting rid of the toxin, so it metabolizes alcohol first. That means all that extra food (energy) is more apt to be stored as body fat.
So think about that when you’re smashing excess nachos, pizza, burgers, whatever — I don’t care if it’s Carnivore or not. Calories matter when it comes to body fat loss.
I typically choose to either eat or drink I do not do both together, limit to 2-3 basic af drinks. I order a diet Coke & 1 shot of vodka. I moderate the liquor that goes into my drinks & mix it myself. Eat an hour or two before I go out.
Feel free to leave advice for your fellow dieter & I’d be glad to answer questions on the gram!
You see there are different seasons of life I’ve in catagories:
The Mundane – the everyday “boring” stuff. Routine, chores, work, etc.
The Mess – the chaos, the road blocks, the f*ck ups, the contrast, the things & shadows we don’t like about ourselves.
The Magic – the sweet spots, the little things, the peace, the moments that make your heart sing with joy & make everything else melt away.
We must learn to nurture & love every season with grace. They make us – US.
My body has been all shapes and sizes through the years.
When I first started struggling with body image I was around 8 years old.
I was labeled as the “fat” girl and that label stuck with me for years. It paralyzed me from reaching my potential. Total mindf*ck. When you’re attached with a powerful label, it’s hard to simply pull that label off like a tag on a new pair of leggins. It takes the dirty work to remove.
I’m almost 60lbs lighter now today, after going meat-based with my diet over a year ago to manage my crohn’s. I’m a lot less f*cks lighter too than I was decades ago. Most of all I’m proud to love ALL my seasons, and I know my worth is not based on a number on the scale or my barbell.
My biggest pain point of criticism – I loathed my legs. I hated the way they looked. I hated the way they rubbed together. I hated the cellulite, the stretch marks. I hated the way they jiggled.
I spent years trying to attain slender legs with fasted cardio, strict low fat & low calorie dieting, binging, purging, running and walking often 30,000 steps a day – that’s not a typo.
What did I lose? Not the legs I was trying to get rid of. I lost friends, and memories, my health, and MYSELF along the way.
Here are some life truths I discovered along my journey that I hope can help reframe your life wherever it may be…
1.) You will never become the person you want to be if you don’t take care of your body. Do you perform, feel your best, & serve your family at your highest when you’re tired, overweight, your gut is a mess, and/or you’re obsessed with food, exercise, & basically hating life? Didn’t think so. Invest in yourself, it’s not being selfish.
2.) You are the sum of your surroundings. This includes your friends, your work, your hobbies, your food, and what you mentally consume. Are they nourishing you or depleting you on your path to who you want to be?
3.) A wish is not a goal. Make a plan and ACT. THAT is when your dream becomes a goal. You know my MO, you either DO or you DON’T. You wanna be a DOer or a DON’Ter?
4.) The most important relationship you have is with yourself. Noone can make you happy but yourself. If you can’t love the reflection in the mirror with tummy rolls, you can’t love the reflection with a six-pack. Appreciate your seasons. Losing lbs is not the answer to gaining your happiness. It’s a band-aid.
5.) The beauty is in the mess. It’s ok to try and chase the best version of your life, but if you’re constantly dreaming & searching for the perfect life you’re never truly living in the now. You’ll be forever unsatisfied.
6.) Rich is in the eye of the beholder. Rich doesn’t always mean money or material things. In fact, the most important things aren’t seen or felt. They’re experienced-freedom, peace, pride, laughter, love.
As we grow older, and hopefully wiser, we realize that a $300 or a $30 watch both tell the same time. You will realize that your true inner happiness does not come from the material things of this world. Whether you fly first class or economy, if the plane goes down-you go down with it. -Steve Jobs
7.) The most important food in the world is soul food. You can’t pour from an empty cup.
“Find what makes your soul sing with joy & try, as much as you can, to let that happen as often as possible. Listen to the inner-workings of your mind and be honest with yourself when things don’t feel right. Leave what doesn’t sit well and walk into new relationships, connections, & places with open arms. Forgive yourself for the shortcomings you’ve had (or think you’ve had) & celebrate where you will go next.And most of all, know that what you have to offer this world is valuable. And noone else can do it.” -Marisa Donnelly
Real Steps to consider for Successful “Dieting”
Everyday I have beautiful women come to me wanting to lose body fat. Absolutely nothing wrong with wanting to see what your body can do. Change is good. Change is energy. We are entitled to see what our bodies can do no matter what season we choose.
The question: have you earned the right to lose body fat and are you mentally ready?
Avoid Common Mistakes:
Not being clear about what your goal really is? Do you want to gain muscle or lose fat? Two different things. Two different requirements, one a calorie surplus, one a calorie deficit.
Not setting a realistic goal and not being honest about how flexible or strict you want to be. Eating for general health and wellness is more flexible. You can go out with friends and have those occasional cocktails. Cutting for a photo shoot or competition? That means strict diet, training, and minimal “cheats.”
These require different levels of commitment:
Not periodizing your nutrition. You should not be “cutting” or “dieting” forever. Keep cuts 8-16 weeks MAX, limit to 1-2 times per year. Follow up with 4-6 months of maintenance or surplus calories to upregulate body systems.
Automatically assume you need to cut carbs to lose weight. Carnivore, low carb, & keto absolutely have their place. They work wonderful for people who need an insulin reset, an elimination diet, have autoimmune disorders, poor relationships with carbs, etc, but they’re also not “right” for everyone if they don’t suit your needs or preferences. What kind of training are you doing? Are you doing CrossFit, HIIT training, Orange Theory, Bootcamps, marathon training? You may do better utilizing some quantity of carbs in your diet. All of our bodies are different. YOU have to eat for YOU!
You think punching numbers in myfitnesspal, an online calculator, or following a template will spit out magic macros to solve all your problems. Do you think a calculator or template cares you’ve been surviving on poverty macros, struggle with work stress, travel, kids back talking and getting in trouble at school, gut issues, and can’t sleep at night? All affect your mindset, digestion, recovery, relationships with food, relationships with other people, and most importantly yourself. INVEST in a qualified coach! I offer consults every single day, even weekends and holidays for YOU. Inquiry HERE.
These were from a fat loss cut for photo shoot prep. I reversed for 3 months prior and then ate at surplus (2300 calories daily) for 2 months prior to going into my cut. I didn’t have to drop below 1500 calories during my 12 week cut BECAUSE I did my due diligence to heal and recover FIRST.
Truths about Fat Loss:
Healthy, nourished bodies lose body fat. Eating 1000 calories a day, surviving on sugar-free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful fat loss phase. You need to work on yourself for months to get your calories up & your body functioning like a normal human being.
All your systems should be in check BEFORE considering diving into a cut: your metabolism, your hormones, your period, your mindset, your stress level.
Ladies, your period is like your internal gauge your body is functioning properly. If you’re not having a period that is the biggest red flag. Did you know your body can conserve 30,000 cal/year by not having a period. Why? If your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. This also goes for down regulating your metabolism, your thyroid, & your sex hormones.
Your metabolism is not one singular thing like your brain or your arm or your liver. Your metabolism encompasses everything it’s everywhere. Your brain, your digestive system, your reproductive system – they all contribute. It will adjust to low calories and this is when you plateau. We can’t cut you any lower as a coach when you come to us eating 1200 calories a day.
Your body will not respond to a cut if you have not properly taken care of it before hand. This could take months or even years. Your body does AMAZING things on the daily. Appreciate it. It’s main priority is keeping you alive & guess what?
Your body gives two f*cks that you want to have abs & look good in a bikini. #REALtalk
I empathize with your frustrations. It took me years to work my calories up to true maintenance, 4 years to be exact. Took me even longer to heal my gut, manage triggers, and most importantly, step into my worth and cultivate a growth mindset.
My door is always open. Feel free to message, dm, or email. I would love to help you on your journey!
