Hi there Reader, A lot of women tell me they're just not breakfast people. They're not hungry when they wake up, they feel fine on coffee until noon, and the idea of eating before 10am sounds like a chore.I’m going to big sister you right now, not being hungry in the morning is almost never about breakfast preference. For most of the women I work with, it's a symptom.Here's what suppressed morning hunger actually signals: your body has adapted to under-eating.When you've been in a pattern of...
9 days ago • 2 min read
I Hi there Reader, I have been shopping at Costco for what feels like forever! We are a family of 5 and when all 5 of us are in one house, food comes and goes very quickly. Costco is like the hack of all hacks (and if you can, their delivery service is 10/10 must do!) because I can have all the right things stocked in bulk which makes nourishing well in real life actually doable. When your fridge and freezer are built right, a PWiFF plate takes 10 minutes and zero mental energy. Let's get to...
16 days ago • 2 min read
Hi there Reader, If you're a woman in your 40s or 50s and your body is feeling unrecognizable lately, the weight settling in places it never used to land, the energy that just isn't there, the clothes that fit last spring and don't fit now, then this newsletter is for you. I know that feeling. The reflection in the mirror, the way clothes fit, the energy I used to have. It all shifted, and for a lot of days (like A LOT of days), it felt really hard and frustrating. What I've learned about...
23 days ago • 2 min read
Hi there Reader, Protein is everywhere right now. High-protein this, protein-packed that, 30 grams of protein before 9am. And honestly? I'm not mad about most of it. Protein deserves its moment in the sun. It has been underestimated and under-eaten by women for a long time, and it's about time that changed.But because everything in the wellness world tends to get distorted the second it gets popular, I want to make sure you actually understand what protein does and more importantly, what it...
30 days ago • 3 min read
Hi there Reader, I want to say something that diet culture will never say to you: the reason it's not working isn't because you're not trying hard enough. It's because the thing you've been trying is the problem.Restriction. Eating less, skipping meals, eliminating food groups, or cycling through phases of deprivation feels like discipline. It feels like control. And it's often sold to us as the path. The only way. The answer. It’s not the answer because if it was, it would be working. Here...
about 1 month ago • 2 min read
This email contains affiliate links. If you purchase through my link, I may earn a small commission at no extra cost to you. I only recommend products I personally use and believe in. Hi there Reader, I want to talk about protein powder for a second specifically, the one I've been using and why I switched.For a long time I used whey. Most of us do, right? It's everywhere, it's accessible, and we've been told it's the gold standard for protein. What nobody really talked about was what it was...
about 1 month ago • 2 min read
Hi there Reader, Let me guess: you're showing up. You're not skipping, you're not making excuses, you're putting in real work; the lifting, the classes, the early morning cardio. You're tired. You're consistent. And you're frustrated because your body looks basically the same as it did six months ago.Before you overhaul your programming, download another app, or convince yourself you need to train harder, or even eat less, I want you to look at what's on your plate.Specifically: what are you...
about 1 month ago • 2 min read
Hi there Reader, You know the feeling. It's 3pm. You've been moving since 6am, and suddenly it's like someone pulled a plug. Your eyes are heavy, your focus is gone, and the only thing you can think about is something sweet, the next coffee, the bag of chips or crackers sound really good right about now, maybe a handful of nuts. You get the picture. So you grab a handful of whatever random snacks and “protein” you can find in the pantry, shove it down and you feel better for about twenty...
about 2 months ago • 2 min read
Hi there Reader, Doors close in a few hours. If you've been waiting to decide, this is the deciding moment. If you've been waiting for a sign, this is the sign. If you've been waiting for the "right time", there is no right time. There is only this time. YES! I'M IN. I can't wait to live a life well nourished with you!
2 months ago • 1 min read