Hey Reader, Maybe you’ve been working on eating more protein. You added eggs at breakfast, started buying Greek yogurt, or finally found a protein shake that doesn’t taste like sweetened drywall. Then TIME publishes this headline: “Eating Less Protein May Help You Age Better and Live Longer.” Seriously? Nutrition advice can feel like someone keeps moving the finish line. Just when you think you’re doing something helpful, another headline makes you question it. So I looked at the research...
13 days ago • 2 min read
Hey Reader, I once trained for a half marathon, picked up my race packet, and then turned off my alarm on race morning and went back to sleep. And yes, I still wore the T-shirt. 😂 That story pokes a pretty big hole in a few motivation myths you may have picked up from the health and fitness world: You should feel excited and motivated to exercise and eat well. Athletes and fitness professionals must feel motivated all the time. You need to wait for motivation before working toward your goals....
20 days ago • 2 min read
Hey Reader, Ever finish a long day fully intending to work out, then sit down for “just a minute” and the couch starts making a very convincing argument. Or you had every intention of making dinner, but pizza requires zero chopping and comes in its own box. That’s usually when we blame our willpower. We assume willpower is the ability to force ourselves to choose the “better” option, even when every part of us would rather do something else. But willpower starts long before that decision....
27 days ago • 2 min read
Hey Reader, When I was a kid, I once scored a beautiful soccer goal during recess. For the OTHER team! I remember hearing everyone yell as I ran toward the net, thinking, “This is it! I’m actually going to score!” I kicked the ball as hard as I could. Goal! 🙌 (Wrong goal. 🙈) Between moments like that, always getting picked last in P.E., and several other athletic performances best left out of my official biography, I decided sports just weren’t for me. Then I discovered swimming. I grew up...
about 1 month ago • 3 min read
Hey Reader, Imagine if the scale could tell you more than just a number. What if it could tell you things like: “That breakfast kept me satisfied for hours!” “I wasn't thinking about food again until lunchtime.” “Dinner had me wandering into the pantry looking for something sweet an hour later.” “I ate enough, but I never really felt satisfied.” Of course, the scale can’t tell you any of that. (But your body can!) When you’re focused on calories, macros, and the number on the scale, it’s easy...
about 1 month ago • 3 min read
Hey Reader, A few days ago, someone reached out with a question that I hear more often than you might think. She had started tracking her food, drinking more water, and paying attention to her daily steps. She'd been consistent for a couple of weeks, but the scale hadn't moved the way she hoped. She mentioned she wanted to get some bloodwork done, and if there were any specific tests or labwork I recommended. Her question surprised me a little. However, I also could understand where she was...
about 2 months ago • 3 min read
Hey Reader, It’s 4:30 in the afternoon. It’s hot. The kids need something. Dinner hasn’t magically prepared itself. Your morning plans went sideways, and the gym workout you meant to get in, is still sitting on your to-do list. At this point, it’s easy to decide the day is a wash. “I don’t have enough time now.” “I’ll start again tomorrow.” “I really need to be more disciplined.” But if your workouts keep falling apart this summer, the answer may not be more discipline, you may just need to...
about 2 months ago • 3 min read
Hey Reader, Do you ever feel like the consistency you’re striving for in nutrition and fitness is more of an elusive dream than a realistic goal? Mainstream culture often paints it as flawless execution, day in and day out. Here's a radical thought: What if the traditional view of consistency is... wrong? What if we've been setting ourselves up for failure without even realizing it? It's disheartening, isn't it? Constantly battling to meet these standards. The struggle becomes your identity,...
2 months ago • 3 min read
Hey Reader, When my son was little, he was diagnosed with food allergies to dairy, eggs, wheat, peanuts, and tree nuts. Add in a family member with diabetes and the challenge of making meals that everyone would actually eat, and there were plenty of nights when I felt like a short-order cook. Some days, just thinking about meal planning was enough to bring me to tears. If you've ever made separate meals for picky eaters, different nutrition goals, or family preferences, you know how...
3 months ago • 2 min read