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.
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!
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:
Muscle is metabolically active, so...
I always get asked for my best fat loss tips, so today I'm sharing two of my favorites with you:
I love this tip so much, because it’s so simple and it’s free and it has the capacity to radically alter your health for the better. When we eat is just as important - and I would even argue more important - than what we eat. We are not designed to be eating all day every day. Eating late into the night, once the sun has set, has been shown to disrupt not only your sleep but your circadian rhythm and metabolism, as well.
The kitchen should open when the sun rises and close once the sun sets.
I think just using this tip can be a great tool to improve your health during these last two weeks of the year. Eat what you want, focusing on (mostly) whole food, protein-rich foods, of course, but once the sun sets, that’s it, kitchen closed.
I’m still in Santa Teresa, Costa Rica, and as I write this, it’s a very rainy morning here (hello, rainy season!).
To be honest, the rain makes working a little easier. It’s not easy to be traveling in the most beautiful locations while also having to work most days - the amazing weather and beautiful beaches make me want to lie in the sun, surf, and eat all the fried plantains and seafood...but I know, I know #firstworldproblems. I’ll stop complaining now, before you stop reading.
What has been easy while traveling, however, is saving money on food. Surprisingly, I have spent way less money than I did when I was living in one place in Los Angeles. I want to share some of my favorite money-saving (and healthy) tips with you:
Whole foods are going to be way less expensive than pre-cooked or pre-packaged foods. If you make your grocery list of healthy,...
One of the habits I developed in 2021 is reading for 30-60 minutes every morning and it’s the one thing I will not be giving up in 2022. It’s my favorite part of my day!
I haven’t shared my recent reads in a while, so here they are:
Loved this book for it’s simple and practical approach to diet and exercise. If you have ever been confused about the whys and hows of high-protein diets or which foods to prioritize for fat loss, this one’s for you. He also has a cooking essentials and strategies chapter that is perfect for anyone who is just starting on their health journey and finds cooking their own food intimidating. Of course, there are some ideas I don’t completely agree with, but overall I enjoyed this book and recommend it.
It’s been a whirlwind of travel these last couple of weeks. I left Mexico three weeks ago, where I had been for the past 4 months, flew to Colorado, then to North Carolina, and then to Connecticut, and now I’m back in paradise - in Santa Teresa, Costa Rica - where I’ll be for at least the next month. I am so happy to be back on the beach for the most delicious fresh, local seafood, papayas, and coconut water! And, of course, for the most gorgeous sunsets!
I wanted to share a few of the books I’ve recently been reading, since it’s been a while! I try to post interesting tid-bits and screenshots from my reads on Instagram stories, and so many of you always want to know what I’m reading, so here you go!
My reads have recently been a mix of nutrition, fitness, finance, and business. I’ve also been adding in some fiction and “fun” books to read before bed to help turn my brain off. Feel free to send over...
I remember when I first hired a coach to work on changing my body composition. He sent me my daily protein target and I audibly gasped.
“What?? No way. Can’t do it.”
It was at least 3x the amount of protein I was currently having. This was a few years ago when I was on a mostly plant-based diet and my protein intake was extremely low. I remember feeling extremely triggered and resistant - there was no way I could get that much protein.
It took me a while to get there, but when I finally understood the importance of getting enough protein - not only for my body composition but for my health - everything changed.
My body actually started changing. Without drastically cutting my calories. I felt satisfied. I had energy. And I wasn’t bloated all the time anymore.
Protein consumption is a topic I discuss with many of my clients and it’s one of the most important ones, after a general nutrient-dense diet....
This is one of my most favorite recipes I've created! I had been craving cheesecake for weeks after seeing it at a lovely cafe, so I decided to re-make it, but make it high-protein to still reach my goals (#cheesecakegains ). I also put a little spin on it and layered it with a carrot cake. Sorry for teasing you for so long on Instagram, but here it finally is!
cup coconut flour
cup whey protein powder (vanilla flavor works well here, but plain is also okay)
¼ tsp ginger
2 tsp baking powder
½ cup mashed banana
3 tbsp grass-fed greek yogurt, room temp.
1 ½ tbsp maple syrup
3 medium shredded carrots
One of the biggest questions that keeps coming up with my private clients right now is how to get back into the world while still maintaining their healthy habits. It's "easy" to control your eating and your workout routine while you have no social or travel plans, but what happens when your weeks start to fill up with dinners with friends, weekend barbeques, and summer vacations?
While there are definitely challenges that come along with these social events, it doesn't have to completely derail your health. Personally, I've been traveling for 7 months now, but I've actually gotten leaner during this time. I've lost 6 pounds and 3 inches around my waist. A lot for my petite 5'1" frame.
If you've taken my Fat Loss 101 course, you know my thoughts on the importance of protein. This is my number one tip for you, both when eating out and...
I recently celebrated my 38th birthday! I know, I can't believe it, either. And being on the Oaxaca coast, I couldn't think of anything I would rather do on my birthday than go eat all the delicious food here. I ate about 4,000 calories worth (this is not an exaggeration, I promise you. I tracked it.)
But, wow, it was worth it - the food here on the Oaxaca coast is some of the best I've ever tasted. I mean, the tamales melt in your mouth, the mole is super flavorful (and free of peanuts, yay!), and the meat is tender and delicious without using a ton of oil, like most cuisines do.
Whenever I have a day of eating this much food, or whenever I post stories on Instagram eating ice cream multiple times a week, I inevitably get questions about how I maintain my body composition eating like this.
And today I'm...