Biohacking That Helped Me Instantly Feel Better & Reverse Aging

I don’t know one person that wouldn’t want to know the secret to the foundation of youth. As one living with Crohn’s Disease & lived 40 years of struggles ranging from obesity, bulimia & anorexia, cervical cancer, renal stones, having my gallbladder removed to any color of 50 shades of f*cked up & addictions you can imagine…I’d try & experiment with anything to look & feel my best.⁣

You can read more about my healing and transformation journey here.
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Disclaimer: these are what have worked for me. Take what you need, can, believe in, whatevs, & chuck the rest. You do you. You are more than welcome to DM me with questions. No unsolicited advice here. Aholes not welcome. Everyone is entitled to eat, workout, & live in a way that makes them feel amazing & a badass. I’m simply journaling my experiences as a resource for you to be your own health advocate & do your own life admin.⁣
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**All links & discount codes available in IG bio & highlights**⁣
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Biohacking is a term simply used to describe do-it-yourself biology. It involves people making incremental changes to their bodies, diet, & lifestyle to improve their performance, health, & well-being. Some types of biohacking have been around for many years, such as intermittent fasting.⁣
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Biohacking ranges from efforts to improve brain function, treating dis-eases & disorders, looking more youthful, to faster weight loss. ⁣
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Some favorites I incorporate into my life & success routine include things like:⁣
Red Light Therapy⁣ @emrtekinc
Grounding (Earthing)⁣
Meditation & Writing⁣
Cryotherapy⁣
Infrared Saunas⁣
Blue Blockers⁣
Organic & Natural Products vs Conventional (beauty products, cleaning supplies, cooking products, coffee, water, teas, etc)⁣
Supplements @nuethix_formulations
Intermittent Fasting⁣
Functional Crossfit @3kings_athletics
Restore Hyper Wellness @rhw_fishers
A Meat Based primarily Carnivore Diet (I call myself a Liberal Carnivore. I’m not dogmatic about it)⁣
Colon Hydrotherapy⁣
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You’ll wanna save & share this resource!
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I stopped obsessing over fat loss & focused on holistic health.

The biggest one in my opinion. Excess weight & inflammation come from not only physical triggers but also mental & emotional triggers. Unpacked trauma, habits, & addictions manifest as both physical & emotional inflammation.

I believe the secret to having it all is believing abundantly you already do. Those that choose to walk along the path of abundance experience a completely different life. Opting to live life to the fullest, exuding happiness, generosity, creativity, fulfillment, inspiration, & joy.

Your physique, energy & overall health will never flourish or look/feel the way you want if you do not get healthy first & stop obsessing over numbers like the weight on the scale, body fat %, excessive number of steps you get in a day, & how many calories you restrict.

Master your emotions & circle or you become a prisoner to them.

I eat optimal protein, calories, & foods that nourish my body, mind, & spirit.

Due to my autoimmune allergies, Crohn’s disease, past disordered eating, & addiction to food/carbs/sugar, I experimented & found a meat based “carnivore” WOE (way of eating) worked best for me. Been carnivore for 3+yrs

I generally eat between 1g-1.5g of protein/lb of body weight. I’m 5’1 & 105-108lbs on avg. I trust my body, eat what I crave & do whatever form of exercise it feels like doing that day. I do not punish myself for eating. I do not earn, burn, or use food as a treat. It is honored with respect & literally the life fuel we are made of.

I eat mindfully, slow, chew thoroughly & until I’m 80% full. I wait 20 minutes after eating to allow my satiety cues to let me know I’m full. Eating enough food also helps balance hunger & satiety cues. I maintain my weight on 1850-2100+ calories/d after giving my body time to heal. That meant initially gaining 15lbs during a reverse diet & adaptation period. Took me a year to lose that weight. Be patient.

I embraced aging is inevitable, but living well with a young spirit & nourished vessel is a choice.

KEY TAKEAWAYS

Eat the right way for you & in appropriate doses.
Get exercise & quality sleep everyday.
Stress your body optimally. Challenge=Change.
Track your data if things aren’t working.
Avoid fake, processed, sugary drinks & foods.
Its never too late for dietary & lifestyle changes.
Mind your thoughts & circle or they’ll mind you.
Saunas, red light therapy, grounding, & cold therapy are fabulous for longevity, recovery, anti-aging, & detox.
Get out in the sun, avoid toxins as much as you can.
Live for metabolic & hormonal health, aesthetics will follow if you’re good to your body.

Biohacking Summary

FYI: Full list of codes and links here

SLEEP & WALKING: Anyone can do this. Sleep as much as you can. Take naps. Walk in the morning, take breaks during the day, walk after meals, walk as a night cap. Gtfu & move. We weren’t made to live like sloths.

GRATITUDE, Positive Affirmations, Abundance Mindset: basically loving MY life unapologetically, doing shit I love, & giving less fux. Try it. I lovingly dare you.

Not CHRONICALLY DIETING: eat enough optimal food for daily function & activity consistently to be a badass, eat at least at maintenance the majority of the time, eating daily optimal protein at every meal, getting in daily optimal healthy animal fats. Choose to eat the right way for YOU.

Digestion Support: Intermittent Fasting especially on work days. Occasional Omad. Nuethix Formulations Utilyze Digestive enzymes. (Code: lilbitoffit) Chewing food thoroughly, eating slowly, not stuffing myself, stopping when I am about 80% full. Walking after meals.

Reducing Caffeine & Alcohol: Duh. Leaving this one here, you guys are smart you know why. Stress + hormone balance. Keep caffeine in the mornings.

Meat Based Diet: I eat mainly meat, seafood, eggs, & dairy in moderation (butter/cheese/milk), organic coffee, tea, water. Minimizing/removing processed, artificial foods. This has allowed me to reduce gut flares, put my Crohn’s in med-free remission, lose fat & maintain my weight loss, & feel/perform my best. My specific story & healing protocol is in the link in my IG bio. It’ll answer all your questions on trigger foods, disordered eating, gut healing & carnivore! AGAIN, eat the way that serves YOU best!

Functional CrossFit & Strength Training: @3kings_athletics 5d/wk

Organic Coffee: @bulletproof @foursigmatic @lifeboostcoffee Coffee is one of the most chemically treated plants produced. Organic reduces toxins, chemicals, & molds. Tastes better imo.

No Tap Water: Reduces toxins. Contaminants in our water can lead to health issues, including gastrointestinal illness, reproductive problems, neurological disorders, & autoimmune conditions.

Personal Development: be a forever student of life! Read, write, therapy, workout, eat well, listen to educational podcasts, YouTubes, audiobooks, learn new skills, invest in yourself! Use your time wisely! A list of my favorites are here on Instagram!

Reduce Toxic Products: Beauty products. Fragrance. Plastics. Cleaning products. Microwaving. Cooking products, etc. Use cast iron skillet, Airfryer paper liners from @amazon Love Physician’s Formula & BeautyCounter.

Circadian Rhythm Routine: reducing electronic use. Sleeping more. Blue blockers (Discount Code: lilbitoffit20) Getting outside for sun & grounding especially in the morning. My prescription glasses + blue blocking lenses I got from Eyeglass World. I use them during the day & a pair of amber ones at night before bed.

Red Light Therapy: pads off @amazon, @Emrtekinc Light. (Discount Code: lilbitoffit20) Benefits include: Reduces oxidative stress, inflammation & joint pain, Increases muscle recovery, collagen production & tightens skin, Reduces fine lines & wrinkles, Increases hair growth, Increases energy, Increases wound healing, Improves memory & vision quality, Increases testosterone production, Improves sleep & can aid in fat/weight loss. Use mine at least 20 minutes per day.

Grounding: Mats/Pads & getting outside in nature. Involves doing activities that “ground” or electrically reconnect you to the earth to help with pain, inflammation, fatigue, depression, sleep, & numerous dis-eases & conditions. Got my mats off @amazon I sleep on one & use the pad at work.

Supplements: @nuethix_formulations Cort-Eaze Cortisol Balance Support, Estro-Cort Estrogen Balance Support, Utilize Digestive Enzymes, Nu-Multi Multivitamins, Relax Liposomal Sleep Support. Electrolytes: @goultima, @drinklmnt Tea: Green tea, Matcha, Herba Mate, Red Rose Teas off amazon

Portable Infrared Sauna: got min off @amazon. Love it for detox, recovery, reduces inflammation & pain, & positive hermetic stress. Hormesis is a dose-response phenomenon characterized by low-dose stimulation & high-dose inhibition, & has been recognized as representing an overcompensation for mild environmental stress. The beneficial effects of mild stress on aging & longevity have been studied for many years.

Wellness Treatments & Services: I utilize Restore Hyper Wellness @rhw_fishers Services include Red Light Therapy, IV Therapy, Compression Therapy, Cryotherapy, Infrared Sauna, Etc.

Colon Hydrotherapy & Enemas: flush bowel of toxins, relieves constipation, helps with digestive motility for my Crohn’s disease, gastroparesis, & impaired gastrointestinal motility. I have a home in-shower enema system from @amazon Colonics I do quarterly, enemas as needed. I go to Brandy Mason in Carmel, IN with Carmel Colonics & Terri Hawkins with Natural Rejuventation in Indy.

colonic home unit for shower — This is my home shower unit from Amazon

Hope this was helpful! If you like this, you can follow me on Instagram here!

P.S. Grab your copy of the Cook With Coach K Carnivore Made Easy Recipe Book Here!

P.S.S. Grab your copy of the Ultimate Meat & Macros guide Here!

oxox Coach K

January 9, 2023

8 Strong Life Lessons You Can Literally Start Applying Today To Improve Your Life

It was like getting glasses & actually seeing for the first time.⁣
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Those “blobs” – they were trees. They were flowers & so much more.⁣
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Most people spend the first half of their lives collecting and the second half choosing what to keep.

“So now that you’re 40, which lessons do you plan to carry with you?”⁣
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A friend asked me this question on my 40th birthday. At the time, I didn’t have a great answer. Actually I think my eyes glazed over a lil bit from the enormous amount of information running through my brain.⁣
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Looking back, I realized the reason I write to y’all is so you can learn from not only what I have learned, but from my mistakes & experiences so that you can be a better human faster than I was.⁣
THAT is being a good leader.⁣
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It’s not about acting like you know everything or being “sugar & spice & everything nice.” “Nice,” in my opinion, is telling the truth & that doesn’t always make you the most popular, but it does make you someone who stands for something larger than themselves & accountable.⁣
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I started my fitness, nutrition coaching, & social media journey 15+ years ago. During that time, I’ve written & shared thousands of blogs, posts, & videos, most rooted in life lessons learned & weeding out what matters from what doesn’t & what’s gonna help the most people out there.⁣
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Here are more lessons the world — and the amazing people (like you) I’m lucky to have along with me for the ride — have taught me that I plan to carry with me as long as the Universe will have me here.⁣
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It doesn’t matter what you do as long as you’re in motion. The less time you spend thinking and the more time you spend doing, the closer you’ll get to the life you want.⁣
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Try some of these on for size and just run with’em. Report back to me when your life is awesome.⁣
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I’m grateful for each & every one of you that read, share, & unpack your bags of life right beside me.⁣
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oxox Coach K⁣

January 5, 2023

Why The Carnivore Diet Isn’t Working And Tips On How To Get Real Results

Why carnivore may not be working for you! We assess both the higher fat approach & the higher protein approach.

SWIPE SAVE & SHARE THIS POST!

Highly asked question the past few weeks & it is #worldcarnivoremonth 🙌 These are based upon my personal & client experiences.

**DISCLAIMER: I want you to find an approach & WOE (way of eating) that makes YOU feel AMAZING no matter what it is. This is simply for education & sharing my experience why certain approaches may not be working for you.

Summary of my experience in a shot glass:

– I personally do better on a higher, optimal protein approach. I’m an avid exerciser, crossfit athlete, lift weights, & live an active lifestyle. I want to build & maintain as much muscle as possible.

– I have Crohn’s disease & don’t have a gallbladder, my fat threshold is lower (means I can’t eat as much fat) than someone with a gallbladder who digests & absorbs fat well. Thru personal experience tracking food & experimenting for DECADES I discovered when I ate higher fat over 150g/d, my digestion was terrible, I had slow motility, constipation, inflammation, & gained weight.

– I am lactose intolerant. Dairy causes gut upset. I can’t add large amounts of butter & cheese to increase fat without gut upset & inflammatory. I also don’t digest pork & bacon fat well in larger quantities without digestion & histamine issues.

– I lived decades with disordered eating. I had shades of bulimia & anorexia. I’m a volume eater, which means I feel more satiated & “safe” on higher volume foods like meat vs low volume food like fats & oils. It is difficult for me to feel when I’m full on high fat, which leads to overeating, emotional stress & thus, weight gain. Self awareness is everything!

Thank you for allowing me to express my experiences & hope they help you!

If you need additional help, I would be happy to listen & assist.

👉Coaching FAQ’s in link in IG bio🤗

Why you may be feeling bad on carnivore

I’ve found throughout my 3+ years on carnivore that most people feeling crummy typically have a few things in common: electrolytes may be off, you’re not enough food, increased glucose & insulin numbers, & low ketones.

You can check these with a simple glucometer from your local drug store, amazon, a continuous glucose monitor (CGM like Nutrisense, link in my IG bio, discount code: lilbitoffitCGM10), or a Keto mojo which checks both glucose & ketones.

If you’re eating too much protein, the excess can signal the liver to use protein as a fuel via gluconeogenesis instead of fat. This can cause your glucose numbers to rise & ketones to drop. If you are metabolically healthy & more active, you can still thrive, feel good, & lose body fat on large amounts of protein — I am one of those types of individuals, but not everyone fits that profile or protocol.

Tips, signs, & things to think about

Meal Timing & Food Quantity Matter

Calories & quantity still matter no matter what diet. So this is why saying, “Eat all the meat you want!” isn’t the best approach or message. The type of food you eat matters in terms of digestion. Ex: processed meat vs whole food or you may have allergies/histamine responses to certain meats & dairy. Macro ratios matter like high fat/mod protein vs higher protein/mod fat. Try spreading meals & protein quantities out equally through the day. Experiment!

Satiety Cues

If you’ve struggled with disordered eating/chronic dieting & can’t “feel” true hunger/satiety cues, slow down when you eat. We should be able to distinguish between true physical hunger & emotional hunger & habits. Meals should be large enough to keep you full for 4+ hrs. High fat carnivore can pose a challenge to volume eaters & lead to overeating. Make sure to get quality sleep always!

Blood Glucose & Ketones will Vary Person to Person

Lifestyle, health status, & activity level matter when it comes to both set of numbers. People who are highly active, avid exercisers, athletes, & fully fat adapted may not have high ketone numbers because their bodies are efficient at utilizing fat & ketones as fuel & there may not be as much concentrated in the blood. I am one of those people. I lift, CrossFit, & get 15k steps/d & still lost 20lbs with ketones averaging around .6. My glucose also tends to run around 85-90 fasting.

On the other hand, if you are more sedentary & getting higher blood glucose numbers & low ketones, this could be an indicator you’re consuming too much protein & not enough fat, maybe your meals are too large at a sitting, maybe you can try different fasting windows to get these to optimize. I find our largest meal should be post workout for most for optimal recovery & digestion. I’ve seen the best fat loss results tapering meal sizes later in the day, fasting 12-16 hrs overnight.

Fasting

Once fat adapted, it is natural to lean more towards longer fasting periods. I can easily fast 20 hrs. If you fast & feel great & your numbers improve, fasting may be beneficial & more aligned to you & your lifestyle. I find more sedentary people do better with fasting & longer periods of fasting.

In contrast, if you are highly active, an avid exerciser, athlete, lifting weights, getting 10+k steps/d, & live a higher stress lifestyle, overly fasting can do the opposite & put more stress on your body causing glucose numbers to rise & fat gain in many cases. Hormones matter, be good to them & work with your body.

Fasting too long, over caffeinating, & over exercising while eating too little can also cause higher glucose numbers due to excess stress & a rise in cortisol. You may need smaller more frequent meals & shorter fasting windows to balance blood glucose & hormone levels.

80/20 or higher fat carnivore

May NOT work great for you if:

You have trouble digesting high fats. For ex: I don’t have a gallbladder & cannot optimally tolerate digesting large quantities of fat without digestive issues like reflux, slow digestion, constipation/diarrhea, & nausea.
You are lactose(dairy)&/or egg intolerant. Often times egg yolks, butter & dairy like cheese are added to meals to increase fat, If you cannot digest these well, they will cause challenges & inflammation.
You are active, an avid exerciser, or athlete lifting weights & focusing on muscle building. We typically have protein higher requirements to build & maintain this tissue.
You are a volume eater & cannot feel full or satisfied on a higher fat approach which makes it hard to sustain, adhere to, & leads to overeating.
You feel sluggish, digestion is off, & start putting on excess body fat with higher quantities of fat.

Experimentation & data tracking is the only way to know!

Higher protein/mod fat carnivore

May NOT work great for you if:

You are more sedentary. Your protein & calorie needs are likely lower than a more active person.
You are encountering higher fasting glucose numbers & lower ketone numbers consistently.
You don’t feel well eating higher protein quantities. For ex: low energy, constipation, high fasting glucose numbers, low ketones, peeing more frequently, lethargic, slow motility digestion(feeling like your food is just sitting there & vice versa for high fat too), ravenous hunger, never feeling full & satisfied, excess thirst.
You’ve tried higher protein & aren’t seeing any fat loss results. It may be time to switch it up & try a higher fat approach. You may need a diet break or try fat cycling higher fat days in with lower fat days.
You simply may need to eat more & reverse diet if you’ve been chronically under eating. To increase calories on a carnivore approach, you have to increase your fat. Don’t fear the fat! Experiment!

You can read more about how I healed my gut, disordered eating, & fat loss story here. This will answer the majority of your questions as well as provide products & supplements to help!

Happy carnivoreing!

oxox Coach K

January 2, 2023

6 Paradoxes That Will Blow Your Mind And Upgrade Your Life

Cleaning my apt yesterday I noticed a book. Hmm I thought…

Despite a busy schedule, I remember finishing The Subtle Art of Not Giving a F*ck in 2 days. It was one of the 1st books that invoked shifts in my perspective on how I wanted to more authentically live my life. There were so many lessons to dissect & apply, I read the book numerous times.

I felt the urge to sit down & write about paradoxes & some counterintuitive takeaways I’ve learned & share them with you!

I feel most people’s ultimate goal in life truly is to simply “be happy.” But wtf does this really mean? I know I’ve had to ask myself this on numerous occasions while stepping off the hot mess express of life.

Happiness is a problem.
For many of us, happiness consists of relaxing on the beach while sipping our favorite cocktail 24/7. (Sounds good to me right?!) Or it may be getting healthier or losing weight. It may be getting a new job or relationship.

However, this concept couldn’t be more wrong.

Time after time, psychology has shown that human beings draw their positive feelings (happiness) often from achieving. You could picture happiness as standing on a podium holding a gold medal.

Try to recall the last time you felt joy. What was the trigger? Most often it was because you overcame a challenge & achieved something.

The “problem” I talk about is really the need for love & validation. It triggers us to do some crazy sh*t like extremes: diets, exercise, over working, people pleasing, & settling for less than we deserve.

In other words, just because a little may do great things, more doesn’t always mean better. The sweet & savory blend is found in the appropriate dose.

I actually learned to give a f*ck about the right things by giving less f*cks.

We can learn much about paradoxes which in turn can help us achieve our “happy.”

Just some things to ponder today…

oxox Coach K

December 30, 2022

The Year I Give Up. 8 Bad Habits Preventing Your Dreams From Becoming Reality

I was staring at a terribly unflattering close-up of my face on my iPhone screen. Kinda like the terribly unflattering videos in the Target checkout line.

Staring at my iPhone, I was waiting for a client to accept our FaceTime call.

“Why the hell do reflections trigger us?” I thought.

I should have used those 10 seconds of wait time to express gratitude for this technology that allows us to connect from all over the world!

And yet all I could focus on was this red sun spot I have in the middle of my forehead & the fact my eyes looked tired af.

I moved the phone to a different angle to see if I could get a “better view.” I pulled at my eyes for an instant eye lift. I immediately started brainstorming solutions to these “imperfections.”

Was this something Botox could solve?
Would I need to invest in some kind of fancy cream or treatment?

I’m disappointed to say that all of this flashed through my mind in those 10 seconds, but I keep things on the real reel here & I’m just like you.

“Only from a place of self love do you have permission to change yourself,” I kept telling myself.
And that is what I remind myself every time the criticism Gremlin creeps in.

I understand it’s hard to break this cycle of self-critique. Especially when you’ve experienced trauma like being made fun of as a kid or raised in an environment where achieving & people pleasing were the only ways you felt you could receive love.

I realized years ago I needed to break these bad habits & started practicing daily gratitude & being present in my body as it was.

If you ask me today what my top beauty advice would be, I would say this…

Look in the mirror less, obsess less about things that don’t add true value to your life & look at the rest of the world to see what you could be using your time for instead.

I now use my extra time for growth & nourishment in the forms of education, service, money, personal development, health, self care, & making memories with loved ones.

I decided 2023 would be the year I give up. The year I nourish.

I owe it to myself, to you, to my dreams, & to the legacy I want to leave here that doesn’t have a damn thing to do with a red sunspot on my forehead.

Cheers to 2023 – the year I. Give. Up.

Swipe, save & share if this resonates with you!

oxox Coach K

December 23, 2022

How I Plan to Make 2023 my Best Year Yet Using This 8 Step Success Formula

I listened to a podcast by Jay Shetty last week that invoked the most enriching reflection on my year I’ve ever had. ⁣
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Every year I spend time getting a clear insight of how this year went, the ups & downs, the special moments, & the things I might want to do away or restart next year.⁣
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This year I asked myself 7 questions suggested on that podcast. I included them on the last slide for you!⁣
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These would be a great idea for a date night, community group, or a night out with friends!⁣
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And here’s a challenge for you, REALLY get to know people this next year.⁣
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I feel we get so wrapped up in superficial 2 second reels & TikTok’s that we’ve forgotten about depth & real life sh*t. ⁣
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I’m over the swipe right or left society we got goin on here. How bout you? 🙄⁣
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Anywhoodle…to help you start somewhere, here is a synopsis of the success formula I’m using to make 2023 my best yet!⁣
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Lots of life lesson gems 💎 in the one!⁣
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Gimme a 🔥 of you’re ready to have your best year!⁣
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Oxox Coach K⁣
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December 21, 2022

Three Life Lessons I Learned From A Terminally Ill Man That Started With A Pick Up Line

One of the best lines I’ve ever heard was delivered to me by a terminally ill man. He knew I was looking for something more, more specifically something within myself. Guess I looked like I needed a laugh!

I was working in patient access as a phlebotomist & registration right out of college (Which I LOVED!). I didn’t know if I needed to go back to school, I was unhappily married & more so unhappy with myself, physically & mentally.

He said, “I hope you know CPR, because you just took my breath away! So, aside from taking my breath away, what do you like to do?”

I laughed, “Self sabotage, apparently.”

He passed away from lung cancer a few months later. He was one of many people I got to know (& lose) in my time working in healthcare.

The message I want to share with all of you is just a short synopsis of the golden nuggets he shared with me.

He said, “Being close to fear & death, in many ways, taught me to live. Successful & happy people don’t self-sabotage. They quietly quit the past. So what is it you need to let go of? What lights you up & fills you with purpose & fulfillment? That’s your answer to making changes to live your heaven everyday.”

It wasn’t a transformation overnight but decades of making different decisions & shifting my perspective because of that one conversation.

I went to radiology school. I started doing sh*t I loved. I started slowly forgiving & loving myself. I started releasing people & habits that didn’t serve (which meant a divorce years later). It meant changing numerous jobs, failed relationships, & trying on a multitude of hats in every facet of life over my 40 years.
And I continue evolving, trying on new hats, & making mistakes, too.

3 lessons that I took from this gentleman:

Life (& the world) is a malfunctioning machine, the more pissed off we let ourselves become about it, the more likely we are to crash. Try again.
Happiness is not a consumable product or end goal. It is not something you find by searching or achieving. It is an arising byproduct of a fulfilling, well-lived life.
A well-lived life has more to do with perspective than anything else. As long as you can evolve & laugh, there is hope.

oxox Coach K

bio carnivore lilbitoffit katie kelly indiana fishers — 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

http://www.instagram.com/lil_bit_of_fit

December 19, 2022

Binge eating almost destroyed me but here’s your message of hope

I didn’t dare talk about it much publicly when I was younger, I used to binge eat — A LOT. It didn’t help my health, gut, performance, or fat loss goals at all either. I was scared to strength train because I have no idea where to start. ⁣
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Binging happened mostly when I was lonely, stressed, or bored. Sometimes, it would happen when I was celebrating, too — but always when I was alone. I would go to the store, buy junk food, then go home or sit in my car & eat as much as I could. I was an addict, food was my drug, & binging was a high.⁣
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I’d eat until I didn’t think I could eat another bite, & then felt so sick I’d puke to “undo” what I”d done. Sometimes even after I threw up, I’d wait a while, & when the feelings of nausea started to subside, I’d start eating again until either the food was gone, I vomited, or until I went to bed in deep shameful sleep.⁣
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Without fail, I’d wake up feeling like absolute shit the next day. I’d beat myself up, forcing an unending spiral of guilt, restriction, & punishment. My gut flares out of control!⁣
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To make myself feel even worse, I’d look in the mirror & tell myself how terrible I looked, & that I would never be good enough until I could stop eating & got as thin as I could. That if only I could somehow turn myself into one of those people who just “forgets” to eat, then I’d finally be good enough.⁣
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But that was the wrong approach. Obviously.⁣
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I took the time to look deeper into my behaviors & habits, I started to be kinder to myself & feel empathy.⁣
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Back then, I didn’t treat food as fuel & workouts as a celebration of my body as I do now.⁣
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So if you deal with binge eating or know someone who does, or don’t know where to start on your fitness journey 👉know that you’re not alone.⁣
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Here’s your reminder you CAN! ⁣
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I’m over 3 years meat-based with my diet! It serves my autoimmune, physical & emotional needs! ⁣
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Here’s to a lifetime of living vibrationally & giving myself what I deserve. ⁣
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I wish the same for you too!⁣
Can you relate to my story?⁣
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oxox Coach K #fitnessjourney #crohnsdisease #weightlosstransformation #bingeeatingrecovery

December 18, 2022

Ridiculously easy ways to burn calories without exercise!

People with great bodies have a dirty little secret…⁣

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…OR maybe they’re simply just more aware of their activity & habits.⁣

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I’ve found shifting your perspective is EVERYTHING. Especially when it comes to diet & exercise. It’s a myth that “exercise is only effective when you break a sweat.”⁣

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People often ask me, “how can I exercise every day, how can I do at least 30 minutes of exercise daily, & how can I make exercise a habit.” My answer remains the same — reinvent the meaning of exercise.⁣

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Though exercise does shred calories to disperse extra stored fat, aid in muscle building, & mobility, it doesn’t always imply killing yourself in the gym to attain the body you want. Oftentimes we’re doing too much. extremes are not sustainable.⁣

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Exercise shouldn’t be a forced time-based activity. That’s one of the reasons why most of us fail at exercising. It needs to be enjoyable & easy just like the diet or WOE (way of eating) you choose.⁣

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You wouldn’t believe how many straightforward ways there are to burn calories, but it’s easy to miss the opportunities if you’re not looking for them.⁣

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Research has shown that swapping sedentary habits, such as watching television, for pretty much anything that doesn’t involve sitting down can make a world of difference.⁣

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I hope these simple tricks help you on your journey & explain how to take every opportunity to love life, flex your muscles, boost your heart rate, & eat foods that yield maximum nourishment & satiety for a happier, healthier life!⁣

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Story continues here, swipe, save & share with your fellow #fitfam !⁣

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oxox Coach K⁣

December 17, 2022

Confessions of a Saturday morning shameless selfie…

Daily confessions of a shameless morning selfie…⁣
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In case you needed the reminder, it’s OK to be sorta sweet, sorta Beth Dutton🤚🥃⁣
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Yellowstone. Dudes I love this show.⁣
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I have not been so obsessed with a show since Grey’s Anatomy, One Tree Hill, & Sex & the City.⁣
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To my new followers you’ll find I talk about all kinds of real life sh*t on here. Love, food, relationships, money, fitness – they’re all connected.⁣
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If you meet me in person I want you to be able to say, “You’re just like you are on social media!” Because that’s how it should be.⁣
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Some personal things about me…⁣
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I’m not naturally “feminine” per se. It’s a skill I’ve had to develop.⁣
4 words: Bull in China Shop🐮⁣
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As I aged I noticed how trauma affected the balance of my masculine & feminine energy.⁣
👉Trauma from from being made fun of as an overweight kid⁣
👉feeling I had to achieve to be loved⁣
👉or being liked simply for my looks & not the totality of all that I am⁣
The list could go on…⁣
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I emotionally disconnected, became avoidant, & flirted more on the line of masculinity rather than embrace my femininity.⁣
✅Thank you therapy.⁣
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My therapist asked me about my sex life. “Do you like to be the more dominant one?” (felt like I needed a shot of tequila at this point😂)⁣
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I guess I never noticed how rough around the edges I was until a boyfriend criticized me for slammin cabinet doors. He’d yell at me.⁣
I said we’ll maybe you’re just fragile🤷‍♀️😆 Obviously💁🏼‍♀️that relationship ended.⁣
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It made me wanna change myself because I thought, well, there’s something wrong with me.⁣
I changed for him & that cycle of losing myself in relationships continued for years.⁣
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I’m grateful for every single piece of 50 shades of fxcked up that makes me — ME. ⁣
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One of the best decisions you’ll ever make is to invest in therapy & always be seeking to be a better version of yourself.⁣
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Tell yourself today👉you weren’t made to fit in, you were made to move mountains🏔 ⁣
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Oxox Coach K #saturdaymorning #butfirstcoffee