Metabolic flexibility is how well your body switches between fuel sources—carbs and fat—and plays a critical role in metabolic health. A metabolically flexible body can: When metabolic flexibility is strong, your body can access stored energy (i.e., fat) efficiently without signs of blood sugar imbalance, such as cravings and energy slumps. Frequent blood sugar spikes—from […]
In today’s culture, we’re encouraged to choose a side. This kind of polarization has moved beyond politics and has encroached on everything from music (Swiftie or not), animals (cat or dog person—cats, of course! 😉), and now fitness: strength or cardio. The truth is, it’s not an either-or situation. We need both strength and aerobic
Strength vs. Cardio: What’s Better? Read More »
How often do you find yourself staying up later than you want to? Perhaps it’s scrolling mindlessly, watching “one more” episode, or cleaning the kitchen even though you’re exhausted? Believe it or not, there is a name for this: revenge bedtime procrastination, or RBP for short. It’s a phenomenon where we sacrifice sleep for leisure
Revenge Bedtime Procrastination: Why You Sabotage Your Sleep + 3 Tips to Stop Read More »
If you’re ready to level up your walks with weight, I’m excited to help you take the next step! Rucking (walking with a weighted backpack) is one of the most effective low-impact exercises for building strength, endurance, and posture—with countless benefits for women who want to feel strong without a complicated, time-consuming gym routine. While
Weighted Vest vs Rucksack: Which Is Better for Walking with Weight? Read More »
Losing weight is one thing. Keeping it off is another challenge entirely. Most of us have experienced the frustration: the scale goes down for a while, but sustaining those results can feel like an uphill battle. Ever wonder why weight regain feels inevitable? The “gravistat” hypothesis may explain it—and might motivate you to wear a ruck or weighted
Keep Weight Off By Wearing Weight? This Study Says Yes Read More »
This spicy mayo is gluten-free, keto-friendly, and ridiculously simple—made with just two ingredients: Simply mix to combine and adjust to your preferred spice level and consistency. We like it spicy in our house, so I mix about 1 cup mayo with 1/4 cup hot sauce and 1-2 Tbsp water. Transfer leftovers to a squeeze bottle
Homemade Spicy Mayo (gluten-free) Read More »
This gluten-free, dairy-free Hidden Veggie Meatloaf is packed with protein and perfect for meal prep! Made in a 9×13-inch pan versus a traditional loaf pan, it’s an easy, family-friendly twist on meatloaf that sneaks in extra vegetables without sacrificing flavor.
Hidden Veggie Meatloaf (gluten-free) Read More »
One of my favorite pastimes is recreating classic comfort food into high-protein, blood sugar-friendly dishes. This time around, it’s alfredo sauce! You can make this recipe as easy or elegant as you like. For example, add rotisserie chicken and frozen broccoli for a quick low-carb dinner or sauté your own chicken or shrimp. Add high-protein or
Cottage Cheese Alfredo Sauce Read More »
This zucchini cake is high in protein and low in calories—just 225 calories and 15 grams of protein per slice, including the cream cheese frosting! The best part is that it even gets better with age (meaning a day or two in the fridge), making it the perfect make-ahead or meal prep recipe. If you
Protein Zucchini Cake Recipe Read More »
As GLP-1 weight loss medications like Wegovy, Ozempic, Mounjaro, and Zepbound surge in popularity, one critical piece of the puzzle is often missing: a clear nutrition plan. If you’ve been prescribed a weight loss injectable such as semaglutide or tirzepatide, it’s unlikely that your doctor provided much, if any, dietary guidance to make the most
GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle Read More »
If you’re wrestling with a weight loss stall or weight gain after bariatric surgery, you’re not alone, and your journey doesn’t stop here. The good news is you don’t have to resort to calorie counting or pouch resets to restart weight loss after gastric sleeve. You invested a lot of time, energy, and finances into
How To Restart Weight Loss After Gastric Sleeve Surgery Read More »
Say hello to your new family favorite recipe – Cottage Cheese Chicken Enchilada Casserole! One serving clocks in at over 30 grams of protein, and this recipe makes for a fantastic meal prep recipe. If you’re suspicious about the cottage cheese, I promise, you won’t even know it’s there! This cheesy chicken enchilada bake is
Chicken Cottage Cheese Enchilada Casserole Read More »
