Whether your goal is weight loss, muscle and strength building, healthy aging, or just overall health...exercise and activity levels matter!

Do they matter more than your nutrition protocol? No.

Do they help you reach your goals faster, boost your mental well-being, and optimize your overall healt...

When I first started keto back in 2014, I suffered from what some call ‘fat phobia’ or the fear of eating fat.

I was hesitant to eat more fat and add fat to my meals (even the healthy ones) because I was still in the mindset that eating more fat equates to gaining body fat.

Now, don’t get me wrong...

Up until about 5 years ago (before I started keto), the thought of waking up and not eating within 30 minutes never crossed my mind.

Most days this was because I was literally waking up with that hungry pit in my stomach that turned into nausea if I didn’t eat something right away.

Ever experience...

“If you know what you should be doing...why don’t you just do it?”

“You have the knowledge..you know the process...just make it happen.”

“You help other people achieve this EXACT thing...why is it so hard to help yourself?”

These were the thoughts that continuously ran through my mind as I was tr...

Being in a state of ketosis is amazing when it comes to optimizing brain function, improving mood and energy levels, reducing hunger pangs, treating disease states, reducing inflammation, and so much more. 

But, is being in ketosis 24/7 necessary or even optimal for most people?

Probably not.

In ...

Regularly eating food that’s both delicious and healthy is a commitment. Maintaining a keto diet is rewarding, but it can be tedious sometimes. While it's getting more and more popular to go keto, there are still not that many establishments that serve tasty and affordable ketogenic food. 

Whether ...

Back in February 2019, I realized that I had put on a few "extra pounds" after going through a pretty busy and stressful year. My clothes were a bit tighter than normal, love handles were coming out to play, and I just didn't feel that great in my own skin.

As a nutritionist and fitness professiona...

Meal Prep doesn’t have to be a pain in the butt!

Once you establish a routine that takes the guesswork out of it, everything becomes SO much easier.

Here’s how I personally meal prep every week👇🏻

Step 1: Take Inventory 🔍

Go through your fridge, freezer, and pantry and make a list of what you hav...