Ways to speed up your metabolism

Apr 03, 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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The Best Time to Eat for Fat Loss

Feb 02, 2022


I always get asked for my best fat loss tips, so today I'm sharing two of my favorites with you:


Tip #1: Eat with the sun! 


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.


The 4 Fat Loss Mistakes You're Probably Making


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Red Light Therapy: Stubborn fat, Cellulite, Anti-aging and More!

Jan 28, 2022

Today I'm covering all the fat loss, cellulite, and anti-aging benefits of red light therapy and how I’ve been currently using my red light.


Let’s start with all the benefits of red light therapy. Just like we need a nutrient-rich diet for our bodies to function optimally, we also need light nutrients!


If you’re struggling with any of these, you would likely benefit from red-light therapy:


  • Stubborn fat loss
  • Hashimotos
  • Hypothyroidism
  • Anxiety
  • Depression
  • Insulin Resistance
  • Infertility


Humans need both red and near-infrared light for our cells to function optimally. If you spend hours in the sun all day and use only fire by night, then you're probably all set - except almost none of us do this anymore.


Let me include a few screenshots from a book I recently read, Red Light Therapy by Ari Whitten:

The book talks about specific ways to use the red light, based on what you want to target, so you can refer there for more...

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How to Save Money on Healthy Food

Jan 26, 2022

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:


1. Create a grocery list of real, whole foods and stick to it!

Whole foods are going to be way less expensive than pre-cooked or pre-packaged foods. If you make your grocery list of healthy,...

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The Health Books I've Been Reading

Jan 19, 2022


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:

The P:E Diet by Ted Naiman

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.


The 4 Fat Loss Mistakes You're Probably Making

Eating healthy and doing all the "right" things, but still frustrated you're not seeing results?...

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Why Calories Don’t Matter

Jul 13, 2021


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...

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Are You Getting Enough Protein?

Jun 20, 2021



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....

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Protein Carrot Cake Cheesecake Recipe

Jun 10, 2021


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!


Protein Carrot Cake Layer Ingredients:

cup coconut flour
cup whey protein powder (vanilla flavor works well here, but plain is also okay)
tsp cinnamon
¼ tsp ginger
tsp nutmeg
2 tsp baking powder
½ cup mashed banana
cup water
3 tbsp grass-fed greek yogurt, room temp.
1 ½ tbsp maple syrup
1 egg
3 medium shredded carrots


The 4 Fat Loss Mistakes You're Probably Making

Eating healthy and doing all the "right" things, but still frustrated you're not seeing results? Click here to download this FREE guide with the most common mistakes I see people making on their fat loss journey.

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How to Stay Fit While Eating Out or Traveling

May 27, 2021


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.


Here's how....


My Personal Hacks for Eating Out and Traveling


Stick to protein-forward meals.

If you've taken my Fat Loss 101 courseyou know my thoughts on the importance of protein. This is my number one tip for you, both when eating out and...

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