eat.simple Rule #2: Prioritize Protein

(Part 2 of an 8-part series: The eat.simple 8 Simple Rules)

In this episode, the importance of prioritizing protein in our diet is highlighted, especially for women.

Explaining that humans are omnivores who need a combination of animal and plant-based foods for optimal health, the episode delves into how protein, made up of amino acids, is the building block of the human body.

It examines the pitfalls of reducing food to just fuel, advocating instead for nourishment that encompasses all nutrient needs, including minerals and hydration.

The relationship between hunger, satiety, and protein intake is discussed, arguing against the conventional wisdom from fitness and diet industries.

Drawing from biological research, the episode emphasizes that our body intuitively knows how much protein we need and encourages trusting hunger signals to achieve a healthy metabolism.

00:00 Prioritize Protein: The Key to Nourishment

00:36 Understanding Your Biology and Nutrient Needs

01:19 Debunking the 'Food is Fuel' Myth

02:35 Hunger Signals and Nourishment

06:51 The Role of Minerals and Hydration

08:32 The Problem with Macro Tracking

11:18 Trusting Your Appetite Signals

13:34 The Importance of Amino Acids

21:38 The Palate: Your Nutrient Gatekeeper

26:53 Conclusion: Trust Your Hunger and Prioritize Protein

eat.simple Rule #1: Always Answer Hunger with a Meal

(Part 1 of an 8-part series: The eat.simple 8 Simple Rules)

In this video, we delve into the first of the eat.simple Eight Simple Rules designed to help you reinvigorate a robust metabolism and create a healthier relationship with food.

Discover why always answering hunger with a meal is foundational to overcoming chronic dieting and hypervigilance around food.

Learn how addressing hunger through nutrient-dense meals can reduce cravings and help manage weight.

Follow along as we redefine what it means to truly satiate hunger and dismantle dietary rules that have historically failed us.

00:00 Introduction to eat.simple Eight Simple Rules

00:40 Understanding Rule Number One: Always Answer Hunger with a Meal

01:06 The Impact of Diet Culture on Hunger Signals

02:19 Cravings and Their Effect on Weight Loss

05:00 The Importance of Trusting Your Hunger Signals

09:07 Defining Meals vs. Snacks

10:27 The Concept of Satiety

14:46 Overcoming Societal Judgments on Food Intake

16:45 Conclusion: Embracing Your Hunger and Satiety

Are menopause, cortisol, and sugar really making you gain weight?

In this episode, we delve into the reasons behind weight struggles in midlife women. We'll explore common misconceptions and provide solutions for metabolic mismanagement.

Join us as we discuss insulin resistance, the impact of stress, the truth about sugar, and why understanding your body is essential.

Learn actionable steps to improve your metabolic health and find out why blaming hormones might not be the solution after all.

00:00 Introduction: Debunking Myths About Menopause and Weight Gain

00:07 Generation X Women and Weight Loss Struggles

00:57 The Misconceptions of Dieting in Your 30s and 40s

01:37 Understanding Metabolic Mismanagement

03:53 The Role of Insulin Resistance

07:34 Personal Experiences with Insulin Resistance

11:13 The Impact of Hormones on Weight Gain

16:27 Cortisol and Stress: The Real Connection

22:14 The Modern Human Experience: Chronic Stress

22:28 The Role of Cortisol in Fuel Management

23:03 Understanding Glucose and Its Importance

24:11 The Impact of Chronic Stress on Insulin Resistance

25:00 The Mismatch Between Modern and Traditional Stress

28:19 The Importance of Rest and Mental Breaks

30:48 Debunking Myths About Sugar and Weight Gain

38:54 The Concept of Treats and Healthy Eating Habits

40:58 Empowering Women to Understand Their Bodies

In this candid video, I share my personal journey with Ozempic.

Despite approaching it with an open mind and critical thinking, my experience turned out to be challenging.

I delve into why I decided to try this medication, the side effects I faced, and how it affected my appetite and metabolic health.

Additionally, I touch on broader implications for weight loss and the contentious debate surrounding these types of medications.

Finally, I explore different case studies that offer varying perspectives on the impact of Ozempic.

TIMESTAMPS -- 00:00 Introduction to My Ozempic Journey

00:08 Personal Views on Medications

01:23 Instagram Post on Medication Shaming

02:16 Understanding Insulin Resistance

04:27 My Pre-Diabetes and Menopause Experience

07:01 Exploring Treatment Options

09:30 Starting Ozempic: Initial Thoughts

16:23 Mechanism of Action and Dosage

21:54 My Experience with Ozempic

22:42 The Problem with Snacking

23:31 Feasting vs. Grazing

24:35 The Struggle with Appetite Suppression

25:20 The Importance of Protein and Satiety

25:49 The Downside of Appetite Loss

30:00 The Poop Talk: Delayed Gastric Emptying

33:42 The Cost and Effectiveness of Ozempic

36:29 Case Studies: A thin woman trying to get thinner; and a real-life success story

42:08 Final Thoughts on Ozempic

As the year wraps up, I’m reflecting on powerful conversations with my clients about starting change now.

In this quickie episode, I explore why so many of us delay prioritizing our health—waiting for the “right time” that never arrives.

For women in midlife, especially those shaped by the diet culture of the ’90s and 2000s, the hesitation runs deep.

But your body has been patiently working for you every single day, despite the neglect, the busyness, and the promises of “someday.”

Your body doesn’t care about your calendar or your to-do list—it’s ready for you to show up now.

This episode is a call to action: stop putting off the life and health you deserve. Together, we’ll dismantle the beliefs holding you back and reconnect with the miracle of your body.

Imperfect moments are the only moments we have, so why not begin in this one?

Your body is waiting. Forgive yourself and begin.

TIMESTAMPS ---

00:13 Understanding Midlife Female Challenges

00:38 The Impact of Diet Culture

01:20 The Urgency of Starting Now

02:52 Your Body's Unwavering Support

04:00 The Call to Action: Begin Today

07:38 The Resilience of the Human Body

10:40 Conclusion: Embrace the Present Moment

Eating should be simple, right? After all, if nourishing and fueling our bodies were truly complicated, humans wouldn’t have survived for millennia. Yet today, eating feels anything but simple. Why is that? Why do we make it so hard to do something that should come naturally?

Women’s fear of gaining weight often goes far beyond concerns about physical health. The predominant root emotion is tied to deeper, more complex societal, psychological, and cultural factors. Here’s a breakdown of what lies beneath that fear:

1: Fear of Rejection and Lack of Belonging

- Cultural Conditioning: Society equates thinness with attractiveness, worthiness, and success. Women fear gaining weight because it could lead to rejection or judgment, both socially and romantically.

- Tribal Instincts: At a primal level, humans are wired to seek acceptance within their “tribe.” Anything that threatens inclusion—like weight gain in a culture that stigmatizes it—triggers deep fear.

2: Loss of Control

Weight gain often feels like a loss of control over one’s body, which can parallel fears of losing control over life in general. This fear is exacerbated by societal messaging that self-discipline and willpower should dictate body size, so gaining weight feels like a personal failure.

3: Fear of Visibility and Invisibility

- Visibility: For some, weight gain can lead to increased judgment and unwanted attention. The fear is rooted in being scrutinized or ridiculed.

- Invisibility: Conversely, weight gain can make women feel they lose desirability, importance, or influence, especially in a culture that prioritizes youth and slenderness as standards for beauty.

4: Internalized Shame and Perfectionism

Women often internalize cultural messages that their value is tied to their appearance. Weight gain can trigger shame because it conflicts with the “ideal” they’ve been conditioned to strive for. Perfectionist tendencies make any deviation from this ideal feel catastrophic.

5: Fear of Losing Identity

For many women, their identity is closely tied to how they look. Weight gain can feel like an existential threat, a shift in how they see themselves and how they believe others see them. This is especially true for women whose appearance has historically been a source of validation or power.

6: Economic and Social Consequences

Studies show weight bias can influence job opportunities, promotions, and income. Women may fear tangible, real-world penalties for weight gain. Social capital—being perceived as “put together” or desirable—is often linked to body size in ways that can deeply impact self-esteem and opportunities.

7: Cultural Narratives Around Health

While fear of weight gain isn’t primarily about health, the conflation of weight and health in societal messaging amplifies the fear. Women may worry they’ll be seen as “unhealthy,” lazy, or undisciplined, regardless of their actual health status.

8: Fear of Aging

Weight gain is often associated with aging, another societal taboo for women. It symbolizes a loss of youth, vitality, and relevance in a culture that prioritizes these attributes for women.

The fear of gaining weight stems from more than the surface-level reasons society claims—it’s a tangle of identity, belonging, power, and self-worth.

When women fear weight gain, they are often responding to a deep-seated, culturally-imposed fear of becoming “less than” in the eyes of others and themselves.

It’s not just weight they fear losing control over—it’s how they fit into the world.

1) Dairy should not be a predominant source of your protein intake.

2) Drinking more water WILL NOT help you lose weight.

3) Exercise intensity is a GOOD thing and we should be factoring some intense exercise into our week (don't fear the cOrTiSoL 😱).

4) Tracking your food is not only unnecessary, but it's also harmful.

Calories, macros, basal metabolic rate (BMR)... Your body is NOT a dumb calculator.

...and your macro coach doesn't actually know how much food you need -- calories, grams of fat/protein/carbs, ounces of water. But your body does.

I trust my body completely.

I am grounded, strong, and confident in my body.

I know my body is capable, and I honor its ancient, practiced, and perfect wisdom.

I am worthy of lasting health, and I welcome it into my body with ease.

My body holds infinite potential because I am part of nature’s perfect design.

The more I listen to my body, the more it reveals its strength and resilience.

Everything I need to thrive is already within me.

Healing flows to me. Energy flows to me. Body respect flows to me.

I embrace it all, here and now.

I flow with it. 

My body responds with grace

I have everything I need to feel vibrant and confident.

I trust the signals my body sends, and I feel peaceful in my choices.

I respect the rhythms of my body, knowing it always seeks balance and harmony.

I trust myself to nourish my body.

I trust myself to move in ways that feel good.

I trust myself to take care of my body as it takes care of me. 

I believe in my body’s ability to heal, strengthen, and transform.

I know the resiliency of my body. I see my body show up for me every day. 

Every day, I grow more in tune with what my body needs.

I am deeply connected to my well-being, and I support my body with kindness.

I am dedicated to my body’s care, and my body responds with feminine vitality.

I am growing stronger, more energized, and more balanced every day.

I am deeply empowered by the way I care for myself, knowing I am worthy of feeling my best.

I know that feeling my best is always within reach for me. 

I am the creator of the health and vitality in my body. 

I deserve to feel healthy, alive, confident, and fulfilled because I show up for myself with care and intention.

I am guided by my body’s innate intelligence, and I trust the process.

I am always supported, and everything I need to feel confident, comfortable, and proud in my body is already here.

It is already here. 

I feel aligned, at peace, and connected to my body.

I am so grateful for the strength and energy within me. 

I am so worthy of this vibrant life, and I honour my body for all it does for me.