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
Spicy Beer Chicken Marinade
This recipe was inspired by one of my favorite Instagrammers @grillin_with_dad. The marinade is easy…
Grilled Asian Chicken Skewers
Grilled Asian Chicken Skewers Made with a host of staple pantry ingredients, this chicken skewer…
Pumpkin Protein Overnight Oats
If you’re looking for a high-protein breakfast recipe that doesn’t include eggs, then you’ll love…
Smoked Salmon Caesar Salad
One of my favorite foods on earth is smoked salmon. This smoked salmon Caesar salad…
Bariatric Breakfast Ideas
Are you looking for high-protein bariatric breakfast ideas to kick-start your day? Unfortunately, most people…
Chicken Cottage Cheese Enchilada Casserole
Say hello to your new family favorite recipe – Cottage Cheese Chicken Enchilada Casserole! One…
Slow Cooker Shredded BBQ Chicken
Slow Cooker Shredded BBQ Chicken This healthy shredded BBQ chicken recipe is made in the…
High-Protein French Toast
Whether you’re making weekend breakfast for the family or meal prepping for the work week,…
Hearty Ham & Bean Soup with Kale
This is one of my favorite winter soup recipes! It’s hearty, slow-carb-friendly, and packed with…
Beef Barbacoa {keto, low carb}
This low-carb slow cooker beef barbacoa is keto-friendly and makes for a great meal prep…
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
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…
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…
Strength vs. Cardio: What’s Better?
In today’s culture, we’re encouraged to choose a side. This kind of polarization has moved…
Get Outside for a Healthy Inside
A healthy outside starts from the inside – or is it the other way around?…
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…
Mindset + Motivation
Gratitude is The Best Attitude
If you are on a path to optimizing your life, there is…
Why do I self-sabotage weight loss?
Are you constantly battling yourself? Self-sabotaging weight loss effort after weight loss…
How to Hack, Stack & Track Habits (Free Habit Tracker Printable)
What do your current habits say about you? Picture yourself three, six,…
How to Stop Being Your Own Worst Enemy
Do you feel like your own worst enemy? You’re always the hardest…
Finding Joy in the Ordinary
It’s easy to get lost in our day-to-day lives. Most times, we…
Habits vs Behaviors
One of my favorite influencers in the weight management space, Glenn Mackintosh, recently…