Latest articles
Metabolic Flexibility Explained (Minnesota-Style): How Visceral Fat Impacts Metabolic Health
Metabolic flexibility is how well your body switches between fuel sources—carbs and fat—and plays a…
Strength vs. Cardio: What’s Better?
In today’s culture, we’re encouraged to choose a side. This kind of polarization has moved…
Revenge Bedtime Procrastination: Why You Sabotage Your Sleep + 3 Tips to Stop
How often do you find yourself staying up later than you want to? Perhaps it’s…
Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?
If you’re ready to level up your walks with weight, I’m excited to help you…
Keep Weight Off By Wearing Weight? This Study Says Yes
Losing weight is one thing. Keeping it off is another challenge entirely. Most of us…
Homemade Spicy Mayo (gluten-free)
This spicy mayo is gluten-free, keto-friendly, and ridiculously simple—made with just two ingredients: Avocado oil…
Hidden Veggie Meatloaf (gluten-free)
This gluten-free, dairy-free Hidden Veggie Meatloaf is packed with protein and perfect for meal prep!…
Cottage Cheese Alfredo Sauce
One of my favorite pastimes is recreating classic comfort food into high-protein, blood sugar-friendly dishes….
Protein Zucchini Cake Recipe
This zucchini cake is high in protein and low in calories—just 225 calories and 15…
GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle
As GLP-1 weight loss medications like Wegovy, Ozempic, Mounjaro, and Zepbound surge in popularity, one…
How To Restart Weight Loss After Gastric Sleeve Surgery
If you’re wrestling with a weight loss stall or weight gain after bariatric surgery, you’re…
Chicken Cottage Cheese Enchilada Casserole
Say hello to your new family favorite recipe – Cottage Cheese Chicken Enchilada Casserole! One…
High-Protein Chickpea Pasta Salad
Pasta salad is a summertime staple, and if you’re on the hunt for a healthier…
Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence
Do you love walking but feel like it’s not enough? Or maybe you want to…
Get Outside for a Healthy Inside
A healthy outside starts from the inside – or is it the other way around?…
Recipes
Inside-Out Egg Roll Bowl
Introducing the perfect combination of flavor and texture – a high-protein, low-carb inside-out egg roll…
High-Protein French Toast
Whether you’re making weekend breakfast for the family or meal prepping for the work week,…
No-Rice Mexican Stuffed Peppers
Bell peppers make an incredible vehicle for any filling! It can be tricky finding a…
Cottage Cheese Alfredo Sauce
One of my favorite pastimes is recreating classic comfort food into high-protein, blood sugar-friendly dishes….
Bariatric Snack Ideas – from a Bariatric Dietitian
If you’ve had bariatric surgery, chances are you rarely leave the house without something to…
Smoked Salmon Caesar Salad
One of my favorite foods on earth is smoked salmon. This smoked salmon Caesar salad…
Jamaican Chicken Soup {gluten-free, dairy-free}
The transition to fall is one of my favorite times of the year. Dinner on…
Pumpkin Protein Overnight Oats
If you’re looking for a high-protein breakfast recipe that doesn’t include eggs, then you’ll love…
Spicy Beer Chicken Marinade
This recipe was inspired by one of my favorite Instagrammers @grillin_with_dad. The marinade is easy…
Pizza Stuffed Zucchini Boat Recipe
Zucchini makes an excellent vehicle for any filling. Easily add your favorite pizza toppings to…
Blood Sugar + CGM
Using CGM for Weight Loss
Are you tired of counting calories and looking for a sustainable way to lose weight?…
Blood Sugar Imbalance: Signs & Symptoms
Do you feel fatigued, anxious, or have intense food cravings? Perhaps you’re doing ‘all the…
Blood Sugar Balance – Part II
Part I of this blood sugar balance series broke down how each of the three macronutrients…
Blood Sugar Balance – Part I
One of the most effective ways to lose weight without white-knuckling through the day is…
Strength + Rucking
Strength vs. Cardio: What’s Better?
In today’s culture, we’re encouraged to choose a side. This kind of polarization has moved…
Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?
If you’re ready to level up your walks with weight, I’m excited to help you…
Keep Weight Off By Wearing Weight? This Study Says Yes
Losing weight is one thing. Keeping it off is another challenge entirely. Most of us…
Get Outside for a Healthy Inside
A healthy outside starts from the inside – or is it the other way around?…
Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence
Do you love walking but feel like it’s not enough? Or maybe you want to…
Mindset + Motivation
How To Stay Motivated: 3 Ways to Keep On Keepin’ On
Motivation ebbs and flows. Some days you got it, some days you…
Habits vs Behaviors
One of my favorite influencers in the weight management space, Glenn Mackintosh, recently…
Finding Joy in the Ordinary
It’s easy to get lost in our day-to-day lives. Most times, we…
Gratitude is The Best Attitude
If you are on a path to optimizing your life, there is…
Embrace the Suck
You might be reading this while lying in bed or cozied up…
No motivation for weight loss? 3 inspirational ways to get started
I’m often asked for my ‘number one tip’ or ‘first step to…