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21-Day Reset Plan [3 Weeks]
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40-30-30 Weight Loss Plan
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Anti-Candida Diet Plan
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Autoimmune Paleo (AIP) Meal Plan
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Gut Healing Plan
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Hormonal Health Program
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Intermittent Fasting Program
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PCOS Diet Plan
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Plant-Based High Protein
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Stress and Anxiety Support Program
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REVERSE DIET CASE STUDIES⁠⠀
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STUDY TWO:⁠⠀

Despite following her last coach’s instructions, this client’s scale weight just kept creeping up. She couldn’t understand why she was gaining when she was always watching her intake and output.⁠⠀
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At 1650 calories a day, she was experiencing wonky digestion, extreme fatigue, frequent colds, and was unsure what to eat each day.⁠⠀
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I started her on a reverse diet and at the end of 16 weeks she had more regular digestion, consistent energy, better immune function, and felt confident in her food choices. She’s now eating 2000 calories a day and feeling better.⁠⠀
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In both scenarios, we went back to move forward. By adding in calories through nutritious foods, we got their internal systems back on track so they could continue their journey healthier and happier.⁠⠀
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Have you been on a diet for a really long time? Have your results stalled? Is your diet causing you to gain weight? If so, my reverse diet course, Faster Metabolism, is for you. ⁠⠀
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Learn everything you need to know about getting out of a diet ‘slump’ so you can feel energized, healthy, and start seeing the results you’ve been working so hard for!⁠⠀
⁠⠀
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⠀
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The diet before the diet.⁠⠀ ⁠⠀ Most of the

The diet before the diet.⁠⠀
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Most of the women who come to me for nutrition coaching come to lose weight. But, before I can help them lose, I have to help them get their bodies HEALTHY ENOUGH to diet effectively.⁠⠀
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YES, this is a thing. ⁠⠀
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Most women have been dieting for months (sometimes years) before coming my way. This means they have been eating too few calories for way too long. Their metabolism is burned out, their hormones are a wreck, and their internal systems are doing everything they can, simply to keep them alive.⁠⠀
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In this case, cutting down to FEWER calories and adding MORE exercise (something many try doing when results are stalled) will do nothing but add insult to injury.⁠⠀
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So instead, I help them improve their mindset around food and increase the quantity (and quality) of foods they eat.⁠⠀
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We do this progressively over time and we do this mindfully to ensure that they’re on track both physically and psychologically.⁠⠀
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It isn’t easy, but it’s doable. And if we don’t do it, I’d be recklessly subjecting my client to more metabolic adaptations, muscle loss, and zero progress. All bad things.⁠⠀
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Optimizing your metabolism with a ‘diet before the diet’ is the only way to see results over the long-term and to experience these results in a safe and healthy way.⁠⠀
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To learn more about how reverse diets work and how to get results while maintaining and improving your health, click the link in my bio and register for my Faster Metabolism Course. Inside you’ll find everything you need to repair your metabolism and get your body back in balance. Plus, you’ll discover ways to ensure, no matter what diet phase you’re in, your results will continue coming in month after month, year after year.⁠⠀
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A happy metabolism is an effective metabolism and my Faster Metabolism course will give you all the tools you need to keep your metabolism in tip-top shape!
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#dietbeforethediet #reversedieting #reversediet #trackingmacros #macrotracking #macronutrition #macrodiet #macrocoach #metabolism #fastermetabolism #slowmetabolism #countingmacros #weightlossjourney #fastmetabolism #macrodietrecipes #nutrition

📌SAVE POST FOR LATER📌⁠⠀ ⁠⠀ So, how d

📌SAVE POST FOR LATER📌⁠⠀
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So, how do you reverse diet it? Here’s how to reverse in a nutshell...⁠⠀
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Each week, add 50-100 calories to your daily intake. Keep adding calories until you get to your estimated TDEE (maintenance calorie level).⁠⠀⁠⠀
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Add approximately 50-100 calories per week in the form of carbs and/or fat. ⁠⠀⁠⠀
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13-25g of carbs⁠⠀⁠⠀
OR⁠⠀⁠⠀
6-11g fat⁠⠀⁠⠀
OR⁠⠀⁠⠀
7-13g carbs + 3-6g fat⁠⠀⁠⠀
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Your protein goal will stay the same. ⁠⠀⁠⠀
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This post is an example of what a reverse diet might look like when all planned out. ⁠⠀
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My 4-week reverse diet course, Faster Metabolism, launches TODAY and is on sale right for a limited time. It includes everything you need to plan and execute your own reverse diet. ⁠⠀
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Faster Metabolism course includes: ⁠⠀

▪️28-page Reverse Diet Master Plan to help you organize and plan out your reverse diet⁠⠀
▪️3 hours of video lectures divided in to 6 modules and delivered via email over the course of 4 weeks⁠⠀
▪️Corresponding email education to highlight key points and tasks to complete during the course⁠⠀
▪️Instructions and tracking sheets to organize initial measurements, progress photos, and biofeedback ⁠⠀
▪️Step-by-step instructions and planning worksheets for designing your own personal reverse diet⁠⠀
▪️Detailed education related to how and when to end your reverse diet and what to do next ⁠⠀
▪️Extensive FAQs and a reverse diet flow chart to help troubleshoot any challenges you may encounter⁠⠀
▪️Private community to ask questions, consult with, and find support during your reverse diet ⁠⠀
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Have you ever tried reverse dieting? What questions do you have about it?⁠⠀⁠⠀
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#reversedieting #reversediet #macrotracking #trackingmacros #macrocoach #macrodiet #macronutrition #macrocounting #womenwholift #metabolism #fastermetabolism ⁠⠀

How do you know when to end your reverse diet? 🤷🏻‍♀️⁠⠀
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There are a few ways to know...⁠⠀
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1. You’re comfortable with the amount of food that you’re eating. Basically, you decide when it’s time to end your reverse. Maybe you’re eating 400+ calories more than you were previously and you feel satisfied, energetic, and happy? Maybe you’ve seen lots of improvement via biofeedback. Remember: you want to push the limits of your caloric intake, so don’t be afraid to max out your metabolism!⁠⠀
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2. You reach your total TDEE (Total Daily Energy Expenditure). Take a look at your TDEE and access where your current intake falls versus that estimate. You might want to keep pushing the envelope with daily calorie intake or maybe you’re content with how much you’re consuming.⁠⠀
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3. Your weight gain becomes consistent. As you reverse diet, you will very likely get to a point where you start to gain some weight. At first, weight gain will likely fluctuate—you’ll gain a little weight one week, none the next, lose some one week, and gain even more weight the following week. It’s really nothing to worry about - don’t panic! It’s totally normal and what should be expected from a reverse diet.⁠⠀
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At the end of the day, when you decide to end your reverse diet is totally up to you. Take these few things into account, pay attention to biofeedback, and decide if you're happy with where you're at because this is your maintenance. Congrats!! And maintenance is THE BEST place to be! ⁠⠀
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If you’ve been dieting for what seems like forever (and not seeing results), it might be time for a break. But, how do you take a diet break without piling on the pounds? ⁠⠀
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A reverse diet is a safe way to increase your calories and metabolism without piling on a ton of weight. Crazy as it sounds, IT WORKS! ⁠⠀
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#reversediet #reversedieting #metabolism #macrotracking #trackingmacros #macrocoach ⁠⠀
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Everywhere I look, someone is talking about Revers

Everywhere I look, someone is talking about Reverse Dieting. Almost like it’s trendy or something.⁠
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In a way that’s a good thing because so many women are eating too few calories. But, if you don’t do a reverse diet just right, you can very easily miss out on the benefits or even reverse your way right out of any progress you’ve made. ⁠
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Here are 8 common reverse dieting mistakes women make:⁠

▪️Not accurately measuring intake⁠
▪️Not staying at maintenance long enough⁠
▪️Ignoring biofeedback and only paying attention to the scale⁠
▪️Adding calories too quickly⁠
▪️Stopping too soon because the scale goes up⁠
▪️Not following a strength training program⁠
▪️Doing too much cardio⁠
▪️Not following a plan⁠
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Reverse dieting is important for keeping your hormones and metabolism happy and healthy, but you’ve got to do it right if you want it to work.⁠
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My self-paced Faster Metabolism Course teaches you everything you need to know about how and when to reverse. You’ll also learn how to effectively move through the full nutrition periodization cycle, how to troubleshoot when challenges pop up, and you’ll have access to community support to keep you motivated and on track.⁠
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The Faster Metabolism Course is available on TUESDAY for a limited time! Don't miss out!⁠
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#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠

“You need to be content with small steps. That's

“You need to be content with small steps. That's all life is. Small steps that you take every day so when you look back down the road it all adds up and you know you covered some distance. You need to have patience." -Katie Kacvinsky

And this is coming from the least patient person on earth (me)! 🤪

Apparently, yesterday was National Pug Day, and I

Apparently, yesterday was National Pug Day, and I missed the opportunity to celebrate this incredible creature. @thedailymurphdog is my best friend, a fellow food enthusiast, and greatest lap dog of all time. 🐶

Happy (belated) National Pug Day to those lovable weirdos everywhere!

#nationalpugday

So many women question whether or not they need a

So many women question whether or not they need a reverse diet. Maybe it's not always clear, but if any of these resonate with you, it might be time! ⁠⠀
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1️⃣You’ve hit your goal and/or reached the end of your diet. If you’ve reached the end of your diet, it’s time to reverse. When it comes to a cut, try not to set a goal weight because it can end up being a moving finish line where you end up in a calorie deficit for a very long time. If you plan a 12-week cut, stick to it. Don’t extend it because you’re trying to lose “5 more pounds.” You’d likely have more success with fat loss if you reverse diet before cutting again.⁠⠀
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2️⃣You can’t lose weight despite cutting calories very low or you’ve plateaued. You can only cut calories so low before your body says ‘STOP’! A lot of women think if they just try harder and have more willpower, they’ll lose the weight. Unfortunately, they end up spinning their wheels, cutting calories, exercising more, and not seeing results. Instead of trying “harder,” it’s time to take a break via reverse dieting. Please don’t look at a reverse diet as quitting. Instead, you are intentionally taking steps to improve your metabolic rate and being smart about your next step. Plus, what’s the alternative? What you’re currently doing isn’t working. ⁠⠀
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3️⃣You have “diet fatigue” or you’re suddenly in a place where you have other priorities... you can’t (or don’t want to) meal prep, you don’t have time to workout, you have a newborn, so you’re not getting adequate sleep... there’s nothing wrong with any of these things, but you need to be honest with yourself. Ultimately, you want to feel empowered by your choices - not frustrated by not getting the results you want. Sometimes the effort it requires is more than you can commit to right now. That’s okay! Stopping to reverse and get to maintenance might just be what you need to stay consistent. Plus, these phases are essential to progressing toward your long-term fat loss goals.⁠⠀
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Do any of these resonate with you? Have you ever tried a reverse diet?
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#reversedieting #reversediet #macrotracking

Did you jump on the scale this morning and see the

Did you jump on the scale this morning and see the same weight you’ve been seeing for the past four weeks? ⁠⠀
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If so, this post is for you.⁠⠀
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I know how frustrating it can be to see the same weight day after day after day after day, especially when you’re doing everything you can to lose weight. ⁠⠀
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You’re cutting calories, running laps, and drinking water. You’ve even ditched calorie-free soft drinks trying to stay ‘clean’. But still, nothing.⁠⠀
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It’s called a Weight Loss Plateau and it’s annoying.⁠⠀
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It’s the point where your mind’s wants and your body’s needs fall out of alignment and progress just stops. In order to fix it, you’ll have to go against what your mind wants to do and instead do what your body needs you to do.⁠⠀
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Usually, that’s eat more.⁠⠀
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This is a sample diet cycle that many of my clients experience good results with.⁠⠀
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Notice the fat loss phases (Jan/Feb) and (Sept/Oct) are relatively short. Two months each and only twice a year. The rest of the time, my client is working to build up their metabolism through reverse dieting and maintenance phases.⁠⠀
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The goal is to work with your metabolism, not against it.⁠⠀
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Have you been on a diet FOREVER? ⁠⠀
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Have you stopped seeing results? ⁠⠀
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Does it feel like you’re stuck and don’t know what to do?⁠⠀
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Next week, my 4-week reverse diet course is available! In it you’ll learn everything you need to know about how to create a proper diet cycle that works for your specific needs and goals.⁠⠀
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You’ll also learn why dieting forever will never, ever, ever work and you’ll receive all the strategies that you need to build a healthy and happy metabolism at optimal functionality.⁠ Keep a look out how to get your hands on it next week! 🙌🏻
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#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⠀
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I felt like shit and I didn’t know why.⠀ ⠀ E

I felt like shit and I didn’t know why.⠀
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Even though I had all the indicators: crap sleep, mood swings, weight gain, brain fog, fatigue and all the reasons for it: writing a book, in the middle of an intense @fdntraining, one million 1:1 clients, and was crushing my soul at Orangetheory, it never occurred to me that I was suffering from high cortisol.⠀
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I knew all about cortisol: a naturally occurring steroid hormone that regulates pretty much all our internal systems and too much or too little can cause an immediate health spiral…⠀
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And I knew exactly what would cause it to spike, how it felt (ever been on a steroid pack or Prednisone?!?), and how to get myself back in balance, but I ignored the symptoms. ⠀
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The worst part was the weight gain. I was killing myself 3-5 days a week at Orangetheory, so there was NO reason why I was gaining weight. Except one: High freaking cortisol.⠀
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Elevated cortisol hinders your weight loss goals in three specific ways:

▪️It’s a steroid hormone so you get the same symptoms you would on a prescribed steroid, like water retention and wonky metabolism.⠀
▪️If cortisol is up, you can become insulin resistant leading to increased blood sugar, weight gain, even Type II diabetes. And you might wake up with the nightsweats, like I did... often. (Three different doctors told me I was fine!)⠀
▪️High cortisol is a stressor on your system which causes stress eating. ⠀
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Once I knew the underlying issues, I got to work reversing the damage. I quit Orangetheory and reduced my activity. I did everything I could to reduce stress, ate more protein to balance my blood sugar, and integrated adaptogens, like ashwaganda, into my daily supplement regimen.⠀
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Have you ever suffered from high cortisol or could you be suffering from it now? Do my symptoms sound familiar to you? ⠀
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#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⠀
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REVERSE DIET CASE STUDIES (1 of 2) ⁠👉🏻 Swi

REVERSE DIET CASE STUDIES (1 of 2) ⁠👉🏻 Swipe right to see client’s reverse diet plan
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STUDY ONE:⁠⠀

This client had been stuck at her same weight for over a year. She tried lowering her calories, upping her cardio, and nothing worked. ⁠⠀
⁠⠀
Eating 1550 calories a day, she had been dieting too low for too long and had a host of health issues as a result. She suffered from hormonal issues, acne, insomnia, and afternoon fatigue.⁠⠀
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After prescribing a 12-week reverse diet, she had fewer PMS symptoms, clearer skin, improved sleep quality, and increased energy. She now eats 2000 calories a day and has reduced her body fat by 2%.⁠ And she hasn’t even dieted yet!
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In this scenario, we went back to move forward. (She’ll cut/diet after maintenance.) By adding in calories through nutritious foods, we got her internal systems back on track so she could continue her journey healthier and happier.⁠⠀
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Have you been on a diet for a really long time? Have your results stalled? Is your diet causing you to gain weight? If so, my reverse diet course, Faster Metabolism, is for you, and it’s available next week!!
⁠⠀
Learn everything you need to know about getting out of a diet ‘slump’ so you can feel energized, healthy, and start seeing the results you’ve been working so hard for! ⁠⠀
⁠⠀
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⠀
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