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Healthy Travel Guide to Lisbon

Aug 15, 2022

I spent 6 weeks in Lisbon in May and June of this year. While I’ve been to Portugal a few times when I was younger (my parents were both born there), this was my first time spending an extended amount of time there as an adult, and I loved it! It was very nostalgic for me and oddly felt like home - from the food, to the smells, to all the locals sitting around smoking cigarettes and drinking coffee in cafes.



Here are some of my favorite places if you find yourself there!


Grocery Stores/Markets:


BioMercado and Go Natural are the main organic grocery stores in Lisbon. They have organic produce, eggs, dairy, and any most other healthier packaged items you’re looking for. They also have some organic meat products and sometimes liver, but I was unclear whether they were grass-fed.


Grass-fed Meat:


My go-to for grass-fed meat and raw cheeses was Mercearia Açores/Azores Grocery. You can actually also find grass-fed meat at...

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Healthy Travel Guide to London

Jul 15, 2022


Today's blog post is actually a healthy travel guide for London! 


I haven’t done too many of these, so if you find them valuable, please comment and let me know and I’ll try to retrospectively create city guides for all the other places I’ve been around Central America over the last 2 years!


These aren’t the usual healthy “travel” guides, as I spent 4-8 weeks in each place I travel, so while I’ll share some great restaurants and bakeries, I want to also share the best grocery stores, where to get grass-fed meat and raw milk, gyms, massages, facialists, and anything else I think is worth sharing!



I spent a few months in London two winters ago and then a few weeks again last month. I see the appeal of living in an English speaking country in Europe, but I missed the sun a little bit too much! Also, having a Whole Foods to walk into and get whatever food product you...

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All About Methylene Blue

Jun 10, 2022

One of the most common questions I’ve been getting on Instagram lately is “Why is your tongue blue?”


And for those who know why it’s blue want to know “But why? What are the benefits?”





MB has a pretty fascinating history as it was historically used to treat malaria in the 19th and 20th centuries. It’s also one of the first lines of defense in hospitals to treat chemical poisonings.


MB also inactivates viruses, such as:

  • Herpes
  • West Nile
  • HIV
  • COVID (hydroxychloroquine is actually derived from MB)


Side note: MB anti-viral properties are enhanced in combination with red light therapy (discount code: RFN20 for 20% off)!


MB also helps with the following:

  • Brain function and cognition
  • Emotional regulation (especially for those with depression)
  • Increasing oxygen consumption and ATP production, increasing energy
  • Improving metabolic function
  • Decreasing oxidative stress
  • Cancer



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How I Optimize My Schedule for Productivity & Health

May 27, 2022

If you're daily life/schedule is a mess and chaotic, it's going to be a real struggle to reach your body composition goals or heal your gut.


Goals are great for knowing where you’re headed, but I’ve never accomplished anything setting goals. Habits and systems, however, have absolutely changed my life.


So I thought I would share a little inside peek into my calendar and how I schedule out my days. Although my schedule shifts and changes based on where I am in the world, it is truly the thing that has kept me grounded and focused this last year and a half of living nomadically.


Here’s how I am currently structuring my work day:


Wake Up

I wake up, naturally, without an alarm, usually around the time the sun rises or right before. I brush my teeth, and drink some water with LMNT electrolytes before making my coffee concoction. I then take my coffee to the roof or an outdoor space and read my book anywhere from 15 minutes to an hour,...

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My Go-To Quick Protein Sources

May 20, 2022

I touched down in Lisbon, Portugal Saturday and after traveling through Central America for the last year, it’s been an adjustment, to say the least.


The time difference, the pace of Europe, and trying to transition from speaking Spanish to Portuguese is a real struggle! Even though Portuguese was my first language (I lost it young), my Spanish is way more advanced at this point.



Another adjustment I’ve had to make here is figuring out what is what in the organic markets. You should have seen me yesterday walking through the aisles with my translation app out trying to figure out what the labels on these products say!


Is this cream cheese or cottage cheese? Is this meat grass-fed or just organic? Are these eggs pastured-raised or just free range? What kind of flour is this?


I emerged from the market two hours later…it was comical!


It took me some time in Central America too, and I know I’ll find my groove here, but...

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How to Break Bad Nutrition Habits

May 06, 2022

I’ve been reading a ton of nutrition and health books recently (I promise I will share those in an upcoming newsletter soon!), but I decided to switch things up recently and instead read one of the books that’s been on my “books I want to read” list for quite a while now.


I know you have one of those, too or maybe a stack of books you keep saying you’re going to read someday. Maybe this book could actually help with that too.



As I began to read this book, I couldn’t help but connect so much of what he says to nutrition and fitness. The concepts he talks about for building habits is exactly what is going to help you change your health successfully and sustainably, which is what you want.


A few key concepts he explains as related to health and fitness:


Small Changes Can Make a Big Difference Over Time. Don’t Quit.


Small habits and changes accumulate over time. You can get 1% better every day for a...

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Not all Protein Powders are Created Equal!

May 02, 2022

I’ve been getting a lot of questions about the differences in protein powders ever since I released Protein Bakes, and I wanted to break down some key concepts and explain a few things.



1. Not all protein powders are created equal.

Are you not able to tolerate whey protein or are you just reacting to all the fillers, chemicals, additives, and low-quality whey? It’s likely the latter. It’s really important when you’re purchasing whey protein to ensure you’re getting the highest quality whey (from organic, grass-fed cows - ideally A2) and that it’s free of any additives, chemicals, sugar alcohols, sweeteners, or any other gut-damaging ingredients.


My preferred brand is Promix, as they source from organic, grass-fed A2 cows and are rigorously third-party tested for heavy metals, gluten, and any additives/contaminants. You can purchase it here and use the code FAMILY83 for 15% off!


2. What’s the difference between a...

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Sourdough Discard Pancake Recipe

Apr 15, 2022

You're going to want to try to these Sourdough Discard Pancakes!


They are literally the fluffiest and most delicious pancakes I've ever had (besides my Protein Pancakes from Protein Bakes).


They're super simple and perfect for a weekend brunch, paired with some extra protein, of course!




Sourdough Discard Pancake Recipe



  • 2 cups cassava flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1 cup sourdough starter or discard
  • 2 tablespoons maple syrup
  • 1 1/2 cups milk
  • 2 large eggs
  • 2 tablespoons butter or ghee



  1. In a large bowl, whisk together the cassava flour, baking powder, baking soda,and salt.
  2. Add in the sourdough starter, maple syrup, milk, eggs and butter, and mix until well combined.
  3. Grease a pancake pan or griddle with a touch of butter or ghee on medium heat.
  4. Pour about ¼ cup pancake batter and let cook until bubbles start to form on top.
  5. Flip the pancake with a wide spatula and...
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Ways to speed up your metabolism

Apr 04, 2022


I used to think I had a slow metabolism, but actually I just had a number of bad habits.


At 5’1 and a very small frame, I thought I was destined to need to eat under 1,200 calories in order to lose weight. And let me tell you, I tried. But even at my small stature, 1,200 calories was not only completely unsustainable, but it also wasn’t even helping me lose weight.


Not until I learned how to actually increase my metabolism through new and better habits did things start to shift for me. I was able to finally eat until I was satisfied without putting on weight, and I actually started losing weight.


If you want to know my exact approach to losing weight, be sure to check out my Fat Loss 101 Course, where I go into more detail and give you the step-by-step system you need to finally lose the weight.


In the meantime, let me give you a few quick tips to boost your metabolism:


Lift Weights.

Muscle is metabolically active, so...

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What I Eat In A Day For Fat Loss

Mar 30, 2022

You guys have been asking me to do a “What I Eat in a Day” post for a long time now, and to be honest, I’ve been a bit hesitant.


For a few reasons:


  • I never eat the same thing every day nor do I ever eat the same amount every day. Some days I eat more, some days I eat less.


  • I don’t always eat in a deficit. And you shouldn’t either! I have weeks in the month where I’m eating at maintenance, in order to keep my metabolism thriving and my hormones balanced. This is really important when losing fat in order to make it sustainable and less likely you’ll gain it all back.


  • I’m a small person, although I have built more muscle over the last few years, I’m still 5’1” and not majorly active and likely require way less food than you or the “average” female. Just because I eat it does not mean you should eat it. You might need more food, or you might need less food.



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