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!
Let’s start at the beginning. Because we know the statistics.
We know that obesity has quadrupled since the 1950s.
We know that diabetes has increased from around 1.5 million people in the 1950s to over 34 million today, 90% or more of whom have type 2 diabetes, which is preventable.
We know that roughly 50% of American adults have cardiovascular disease and 70% of American adults are on some kind of prescription medication.
We know that we get 1.5 to 2 hours less sleep per night than a hundred years ago.
We know all of this stuff, because we are constantly bombarded with these statistics, hammered over the head with them until they lose their meaning.
But what we don’t talk much about (& we should), is the inner root cause of WHY these statistics exist.
“Losing weight” or “getting in shape” repeatedly score the top ten of people’s New Year’s resolutions. If you, too, have declared that you “finally want to get fit in 2023,” then it’s time to look at where you’re at.
Have you changed? Or have you given up on your fitness goals again — like so many years before?
If you have been trying to become a fitter, healthier version of yourself & repeatedly failed, you might need to come to grips with a few uncomfortable fitness truths.
If you take them to heart & act accordingly, you are well on your way to becoming the fittest & healthiest you can be. Let’s dive in!
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
You are where you are in life because you choose to be there. Face the truth. On some level, you feel like you deserve to be where you’re at in life, even if you don’t like your life. I’ve been there. If you’re getting paid “less than you’re worth,” if you agree to a certain wage, you literally accept that wage as what you’re worth. If you keep people in your life who don’t treat you well, you’re keeping them there because you have low self-worth. After all, if your self-worth was high you wouldn’t allow people to treat you that way. The secret to a sexy life you love? Well, it’s not exactly what I thought it would be. It’s actually in doing the “unsexy” the majority of the time, following what you love to do, & creating systems to make your life successful! You see I figured out that “life” truly happens in the interlude & inbetweens. It’s creating your heaven everyday. My “regular” daily life? Workout. Work. Write. Create. Read. Learn, Sleep. Fun. Repeat. Grind & hustle my a$$ off & I love it. I found by walking the line of structure & spontaneity, that THAT in between was the secret sauce to finding the sexy life. For me, the only way to facilitate such sweet serendipity was to keep leveling myself up in life — unlocking access to richer experiences, better health, & deeper people. That meant cultivating upleveling habits, environments, mindset, & goals. So, if you’re puffing cig after cig before getting drunk at the local bar every night the only “serendipity” you might unlock is a clumsy, dumpster fire make-out sesh with someone with more baggage than a trash truck & hangover the next morning. Swipe, save, & share: becoming superhuman. This is how I manage it all!
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
It was like getting glasses & actually seeing for the first time. Those “blobs” – they were trees. They were flowers & so much more. 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?” 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. 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. 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. 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. 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. 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. Try some of these on for size and just run with’em. Report back to me when your life is awesome. I’m grateful for each & every one of you that read, share, & unpack your bags of life right beside me. oxox Coach K
I listened to a podcast by Jay Shetty last week that invoked the most enriching reflection on my year I’ve ever had. 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. This year I asked myself 7 questions suggested on that podcast. I included them on the last slide for you! These would be a great idea for a date night, community group, or a night out with friends! And here’s a challenge for you, REALLY get to know people this next year. I feel we get so wrapped up in superficial 2 second reels & TikTok’s that we’ve forgotten about depth & real life sh*t. I’m over the swipe right or left society we got goin on here. How bout you? 🙄 Anywhoodle…to help you start somewhere, here is a synopsis of the success formula I’m using to make 2023 my best yet! Lots of life lesson gems 💎 in the one! Gimme a 🔥 of you’re ready to have your best year! Oxox Coach K
What if there was a gateway drug that could give you happiness? That could give you focus, discipline, confidence & fulfillment?
What if it guaranteed a life of greater significance, stamina, impact, & success while alleviating depression, stress, & anxiety?
Would you take it?
Wanna know what it is?
This ‘gateway drug’ …is FITNESS.
Fitness isn’t just about the physical. It’s about the mental, physical, & energetic transformation of creating & embracing an evolutionary journey for LIFE.
What fitness really teaches you…
If you’ve followed me for years, you’ve witnessed I’ve been all shapes & sizes. And if you’re new, I cannot wait to get to know you!
I been thru 50 shades of healing, strong af, thiccc af, shredded af, & f*cked up & everything in between.
Struggled like all of you.
And I’m honesty getting emotional writing this, thinking, having spent so much of my energy nitpicking the “perfect” set of macros or training routine. Not going out or dating because I felt less than or I was over my calorie allotment that day.
It’s about finding that perfect blend of balance.
Fitness 100% taught me that I CAN do the hard things👇
➡️It taught me how to stay committed-not just by what I looked like in the mirror, but by keeping promises I made to myself.
➡️It taught me discipline. Getting workouts in, hitting macros, eating whole nourishing foods & not crap.
➡️It taught me the value of hardwork & that I can do anything I put my mind to.
➡️It taught me seasons, how to work with my body, self care, time & energy management.
It’s hard to find something that will teach you how to f*cking finish something more than that.
As creatures on this earth, we either find comfort in not trying or comfort in the extreme. It’s difficult to find comfort in the balance.
I firmly believe pressure creates diamonds, & the challenges endured mentally & physically through fitness have helped reveal my highest self.
Go find your highest self❤️
That’s your gateway drug.
What has fitness taught you?
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
When we think of weight loss & happy living, the immediate reaction is to downgrade our food, increase exercise, work ourselves to death & become deprived for the rest of our lives.
Well, that’s one way to pursue weight loss & success, & it might work for some. But at what expense?
I spent a big chunk of my life that way — a very long & hard pursuit in my 20’s & most of my 30’s.
You end up putting weight back on, becoming miserable & embarrassed about your body. You chase all the wrong things & end up pissed off & unhappy wondering if this is all there is to life? One struggle bus after the other.
If you have been dieting & seem to feel like you’ve been unhappy & unfilled forever, not gaining any momentum, it’s time to flip the switch. It’s time to rewrite your story.
Thinking about health & happiness in terms of peace & fulfillment rather than scarcity will create a new environment for success in fitness & life!
It’s not about being as lean as possible. It’s not about being as monetarily rich as possible. It’s not about being married, or partnered, or single, or divorced, etc. It’s about love & savoring the journey!
What’s the point if you’re not enjoying life?
Here are some huge playmakers I’ve learned in the game of life! Get off the bench.
Your #1 focus should be on reducing stress & optimizing hormones.
Stress, anxiety & depression are huge factors that inhibit weight loss & quality of life. If you experience chronic, excess stress on a day-to-day basis, this needs to be at the top of your list. This also means eating well & ENOUGH. Chronic dieting is also a stress.
Sometimes it’s a challenge, well, because life – we need our jobs to make a living, or perhaps our children are driving us crazy. Do the best to control what you can control.
Elevated cortisol levels have a sneaky way of increasing your hunger & cravings for junk foods (or overeating good food sources, too!). This can easily escalate to overeating & weight gain.
Some natural alternatives that help mitigate stress & anxiety:
Spending time in nature, walking is always the answer
Listening to your favorite music while your kids are b*tchin
Exercising so you don’t punch the offending person (I recommend lifting weights)
Meditation, yoga, have a spa day
Stretching & massage (even if you have to do it yourself)
Spending time with animals (especially the cute ones)
Get more sleep & get movement in 1st thing in the morning before you eat.
Sh*tty sleep makes you tired throughout the day, throws hormones off, makes you hungrier, & causes you to give fux about things you most likely don’t need to give fux about. All can cause more fat gain.
A study in 2010 found that adding 3 hours of sleep resulted in burning 400 calories at night. Subjects who slept for 8.5 hours/night lost 60% less muscle than those with 5.5 hours of sleep/night. In addition, extra sleep helped them boost their metabolism.
Also, stop telling yourself you’re not a morning person. Knock out 20 minutes of movement 1st thing in the morning before you eat. When your body is in a fasted state, you are more likely to burn fat for energy since there isn’t any instant fuel available.
Lift weights & simply do sh*t you love to celebrate what your body can do.
I modify CrossFit classes + Lift & “body build” 5d/wk. Haven’t looked or felt better! Lifting heavy weights not only burns calories (because it takes a lot of energy to do this), but it helps you build extra muscle. This is important for us seasoned ladies, who lose muscle mass more rapidly as we age.
Lifting weights helps keep your bones strong & healthy & eliminates your chances of fat gain as menopause starts to creep (as in, belly pouches & weight gain as long as you are also prioritizing stress management & happy hormones).
The more muscle you have, the better you look nekkid & the more food you can eat because muscle allows you to burn extra calories at rest & throughout the day.
The hardest climbs lead to the best views.
I wake up early, get outside in the sun & nature as much as possible, walk 15k steps/d, eat plenty of protein & healthy fats via meat & eggs, & give gratitude for all that I have now & every mistake that has made me better.
It’s the struggles in life that shape us & determine who we become. My elderly patients & clients frequently tell me that they have finally been able to see their difficulties in life as sources of both strength & character. They are proud of the challenges they have faced & wish they had adopted this thinking when going through difficult times.
As one patient told me, “Just keep moving. Minutes of pain can lead to years of growth.” You can use this mindset to achieve your goals, both in life & fitness.
You are the main character of your life.
A lot of us forget that each of us has a different story. When we try to align our stories with what other people expect or want, that’s when we lose our own.
Think about dreams you want to fulfill. Whenever we don’t know what to do, we should ask ourselves, “Will this make me happy? Will it add legacy to my story & value to other people?”. “Rich & successful” mean different things to us all!
In your healthy living journey, remember that you are the main character. You don’t need to compare your results to others; they are your own! Your story will unfold, maybe just in a different way.
Embrace aging is inevitable, but living well with a young spirit & nourished vessel is a choice.
Resting doesn’t mean quitting.
Sometimes life gets really hard & common wisdom tells us to keep persisting. We should, but what’s often left out is that it is ok to take a break. Taking a break from challenges in our lives makes sure that we have the time & energy to come back with a better mindset. Taking a break does not have to mean “giving up”… it just means we’re re-energizing ourselves for a bigger comeback!
How does this lead to happier living? If you find yourself completely stressed out, take a break! It’s ok! You can meditate or just rest your mind & body. When you come back after this rest period, you’ll have a clearer mind & renewed purpose.
The secret to having it all is believing abundantly you already do! A healthy, happy mind & spirit mean a healthy, happy life. That also takes rest & presence.
It’s the little things & There’s no such thing as false hope.
Yeah, the big things are great but if you sit down & talk to the elderly, they rarely talk about what they’ve achieved. They speak of candid moments of generosity & kindness that they still remember, even decades later.
We often forget that making others happy can also help us become happier too. So be kind, both to others & yourself!
Hope is the desire that a situation or circumstance will turn out favorably. By its definition, it can’t be false. It’s either there or not there. Would you rather spend time with someone who lives a life of positivity & optimism or despair?
It is possible for you to become healthier, happier, more fit, etc…whatever you want is possible! Have faith because sometimes it’s all we have & you create your reality!
Share with a friend who needs this too!
There is a light inside all of us. No matter how hard we try to shove it down.
It glows. Always glows — even the faintest, no matter how dark it may seem.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
Just like getting up early ☀️⏰ Just like writing for myself & y’all ✍🏼👩🏼💻 Just like expanding my mind, via podcasts, books, YouTube 🧠 Just like doin chores 🐈⬛🧹👚🧼 Just like eating well, all the meats🥩 Just like getting workouts in🏋🏼♀️🏃🏼♀️ Just like spending time with friends & family 👨👩👧👦 Just like taking time for ME 💝
Still woke up at 6 AM despite getting home at 1 from the @MorganWallen concert #earlybirdproblems
I take pictures, snap stories, & write to connect emotions & memories of my everyday’s — to remember, reflect, learn, & connect. My IG is my digital journal. Stories. Stories are important. They create your identity.
I’ve read ‘Atomic Habits’ twice, a section talks about stories.
What stories are you telling yourself? Who do you want to embody? What systems do you have in place to help you achieve goals? 3 areas of life affected by the stories we tell ourselves ⏬
- Money stories ⁃ Relationship stories ⁃ Food & Body stories I fxcked up over the years, too.🤷♀️ Like my IG bio says, “𝙁𝙤𝙧𝙢𝙚𝙧 𝘴𝘪𝘤𝘬 𝘰𝘷𝘦𝘳𝘸𝘵 𝘣𝘳𝘰𝘬𝘦 𝘣*𝘵𝘤𝘩” 😆
In some form I told myself I wasn’t worthy in all 3 of these areas, setting blocks instead of boundaries — there’s a difference. Example, with Relationships: if I was asked to do something & really liked a person, I’d lose myself & completely change my plans to suit them. Or shxt like settling for a booty call🫣
I know, I know…shxt happens, y’all. Dust yourself off.
Learn your lesson.
(Steps off soapbox 📦😂)
This was me not valuing my worth. A block. Now, instead of denying myself of my plans/needs I simply say, “Let me get my workout in (insert whatever task or commitment I had) & I will connect with you & confirm plans because I would like to spend time with you.” This is setting a boundary not a block. Example, Food & Body: instead of saying, “I’m not a morning person, I don’t have time to meal prep.” Set a system & a worth affirmation. “I don’t like to get up early but I will commit to 3 mornings this week & meal prep lunches because I want to be healthy.”
Now repeat & build from here. These are all pivotal changes we work on via coaching. They will get you to your goals, I promise.
✍🏼 📖 Journal exercise for the day: write down the identity you want to embody around money, relationships, food & body. Mine👇🏻 💰MONEY: I am safe, able, successful, abundant, & provided for.
🥰RELATIONSHIP: I am special, loved, seen, heard, safe, understood, & chosen. I allow mental real estate for the people in my life giving me the same respect.
🥩FOOD & BODY: I am healthy, safe, strong, & beautiful in every season. Inner calm, outer order😉
Xoxo Coach K
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
Take time to count your blessings, we always have something to be grateful for.
I’m extremely grateful for all the wonderful opportunities & people coming into my life. It’s scary & I have no idea where I’m going or exactly what Im meant to do but I’m rollin with it. 🤘🏻
So here’s your permission to do the same if you need it.
I don’t know about y’all but I have been feeling hopeful, happy, excited, confused, & everything in between & some days I feel like I’m just trying not to lose my sh*t.
Uplevels & transformation are uncomfortable AF.🤷♀️
During these times this is what I remind myself, + affirmations⬇️
I’m here for it.
I’m ready.
I’m safe & supported.
I’m surrendered.
I’m whole.
I am Love.
I am wealthy, healthy, joyful, able, abundant & prosperous.
I am worthy simply because I exist.
I am me & nobody can be me.
I’m blaming the full moon 🌕😆
Know you’re not alone.
Sending all the love & hugs!
I wanna know at least one thing you’re grateful for below⬇️
It was like I was jumping into my car to go somewhere without the keys…
The number one block preventing me from transformation was my BRAIN.
Like 90% of all transformation comes from awareness & resilience. I didn’t know that when I started.
When you are at your lowest point, that is your greatest door to change. A big friggin door that smacks you in the face!
I remember the morning after I wrecked my truck. I fell asleep at the wheel. Tired, going through a divorce at the time, living with my parents, had been drinking that day.
My mom looked at me as I walked into the kitchen & I told her what had happened. I said, “Mom I have a problem.”
She replied, “Yeah I saw your problem sittin in the driveway. Congratulations, you’ve hit rock bottom. There’s only one way left to go & that’s UP from here!”
Trying to navigate my way through life, more specifically my weight loss & health journey, I thought my success & happiness would come when I found the perfect diet. I thought if I could just find an easy way to restrict food, lose fat fast, & shrink to the smallest version of myself my problems would be solved.
It wasn’t all my food, most of my problems stemmed from my thoughts & the story I kept telling myself.
Your brain is the control center for all activities in your body, mind, & reality you live. It regulates your breathing, heartbeat, emotions, thoughts, words, conversations you hold internally & externally, & many more vital processes.
Yet, most of us think success comes from singular things like diets, workouts, having just the right job or relationship, when we’re harming our brains every single day. And most of the time, we’re not even aware of it.
I started noticing positive changes & ease of life when I set new intentions & habits like spending more time outside, listening to my gut, doing things that brought me joy like coloring & walking, light therapy, gratitude, morning movement, less time on my phone, using blue blocking glasses, not drinking tap water, moving more throughout the day, removing toxic people/things/habits/social media & cultivating an up leveling environment. All products, codes, & links are in the link in my Instagram bio.
I wanna share these with you so you can learn them quicker than I did.
The 4 habits crippling your brain & blocking success!
SLEEP
Y’all this a biggie! Most of us don’t get enough & realize the impact quality sleep has on our overall health & energy. It affects EVERYTHING from our mood, energy, performance, fat loss, muscle gain, body function, ability to give sh*ts about the truly important things we should give sh*ts about.
When was the last time you didn’t sleep well but felt great & performed at your best? Never. I’ll answer that for you.
The consequences of sleep deprivation can be fatal & range from dementia, brain cell loss, early memory loss, or even Alzheimer’s. These effects slow down your thinking, impair your memory, & hinder learning. Research even shows that sleep deprivation might shrink your brain. When you sleep, your brain gets a chance to recover & process what you’ve learned & experience throughout the day.
THE FIX
Most people need 7-8 hours of sleep to feel & perform their best. However, it’s also important to consider the QUALITY of your sleep. Set regular bedtimes, wear blue blocking glasses after sunrise & light therapy in the mornings. I use Swanwick glasses. Put down the electronics an hour before bed, create a dark, cool environment by turning the heat down & getting black out curtains, reduce caffeine intake to mornings only & under 300mg/day, take a natural melatonin & or magnesium supplement before bed. Helpful supplements I’ve used are Natural Vitality Calmful Sleep, Relax Liposomal from Nuethix Formulations, & Zzzyquil. On Amazon Favorites List here
2. DOING “NOTHING” One of the most underrated ways you might be harming your brain is by NOT USING IT. Your brain is like a muscle & like they say, “If you don’t use it, you’ll lose it.” We are designed to move & create & think. Challenging thoughts, new skills, different hobbies, interesting & meaningful conversations, reading, podcasts, nurturing social media, YouTubes, new experiences, puzzles, games, coloring, cross stitching, painting, & crosswords can help stimulate your brain & develop neuroplasticity, which refers to the brain’s ability to adapt. Like any muscle, your brain needs to be used and flexed to stay in shape.
THE FIX Research proves that brain exercises have a positive effect on our cognitive abilities. So, what are you waiting for? Ask yourself what you could do today or this week to learn something new & train your brain. Start with choosing something that brings you Joy! I enjoy coloring, writing, learning, exploring new places I’ve never been & talking to new people!
3. NOT MOVING
I’ll say it again, we were made to MOVE. Living a sedentary lifestyle can have dangerous effects on our mental & physical health. An inactive lifestyle comes at high costs, such as heart disease, obesity, diabetes, depression, loss of strength, & even dementia.
A study found that a sedentary lifestyle also has negative effects on our brains. For example, it negatively influences our memory. There’s nothing wrong with chillin on the couch & taking a time out, we need that balance too. However, the problem is that millions of people, especially those working from home or with desk jobs are victims of a sedentary lifestyle (because you choose to be). 10k steps per day, make that a goal.
THE FIX Beating a sedentary lifestyle is mostly about incorporating daily activity into your life that you enjoy & becomes a success habit. It’s not about exercising hours a day but being intentional to make movement a vital part of your day.
Teach yourself to be a morning person, get your workout or some kind of movement done first thing. The most successful people make this a part of their morning routines. Take short walk breaks every 20-30 minutes, walk after meals, park further away, take the stairs, wind down with a short walk at night, do yoga, stretch, run, do group classes, walk around your house & lift dumbbells during commercials – just do something! I walk around our ER & around my CT machine in between patients, I walk after meals & work out in the morning. I also have a pair of extra 10 & 3lb weights & a resistance band I keep in my radiology suite for a quick circuit during down time.
4. NIX THE SUGAR
According to Fernando Gomes Pinilla, professor of neurosurgery at UCLA, what you eat affects how you think. 100% agree! If you’re like me, I’m one that has suffered with gut issues & food addiction. Never had a great relationship with carbs or sugar, nor could I digest them well.
Research also proves that a high-sugar diet slows down our brains as well as interferes with memory & learning. What do we tend to crave in times of stress or boredom? Typically highly caloric foods chocked full of sugar, carbs, & fat. When we get overwhelmed & stressed, these cortisol spikes make us feel the need for more energy & the easiest way to get that instant hit is through sugar. And that’s exactly what most junk food delivers: minimal nutrients, low quality oils, additives, sugar, & salt. The problem is that we are overfed & undernourished as a whole because of readily available “junk” food. Malnutrition doesn’t only harm your waistline but also affects brain function & development. Our brains make up 2% of our body weight, but they use 20% of the resources. That’s why the food you consume has such a huge effect on your thinking & behavior.
THE FIX
Cut out the crap. Protein & healthy fats should make us the majority of your meals. Choose foods you love & ones that do not trigger negative physical or mental problems like gut issues, mood swings, & disordered eating habits like binging & emotional eating.
Make sure you’re eating enough, We should be eating out true maintenance calories the majority of the year. You can use the TDEEcalculator.net to find yours & it’ll give you a suggested group of macros. I like my protein set around 1g/lb of body weight or goal weight if you have more to lose. I’ve personally even gone up to 1.5g/lb of body weight & for smaller individuals like myself doing a more meat-based, low carb lifestyle.
My meal 2 at work today! #meatbars 😉 Airfry. 380, 12 minutes thru preheat cycle. Surf & Turf! Air fried shrimp, 80% ground beef, & 93% Perdue ground chicken! Cleaning out the fridge. I bring an airfryer to work with me. Have an instant vortex 6 qt. on Amazon fav list. These also re heat well. Info all over my IG, scroll thru, check highlights & link in IG bio!
Invest in a coach or practitioner or qualified individual to help you! My Coaching FAQ’s are in the link in my Instagram bio & here!
AS always, to my humans out there just tryna be better! oxox Coach K
