Propaganda I'm NOT Falling For:
The longer I’m in the health/nutrition space (going on 14 years now…) the more I realize that a lot of what’s shared and marketed towards women online isn’t just complete bullsh*t, it’s also keeping them stuck in the same repeat dieting cycle.
There’s a ton of noise - new diet trends, sexy supplements, rigid rules - but there’s little talk of nuance, sustainability, or individuality - which is what actually works!
So let’s chat about the propaganda I’m not falling for (and why you shouldn’t either):
anything having to do with #skinnytok
unless you’re looking to create guilt, comparison, and body dissatisfaction - ultimately sabotaging efforts to build sustainable habits that support long-term health, any advice you’ll find on #skinnytok is not it.
pilates for “long, lean muscles”
unless you’re lengthening your limbs (you’re not), muscles don’t change in length as a result of exercise. What most people want when they refer to “long, lean muscles” is visible muscle definition courtesy of a low body fat percentage. That comes from proper nutrition and strength training, not any specific exercise.
“hormone balancing” protocol
most products and services claiming to “balance your hormones” are snake oil. There is no supplement, detox, or diet that can balance your hormones better than building sustainable habits like eating a balanced diet, getting adequate sleep, managing stress, and moving regularly can.
skipping breakfast
unless it’s your personal preference, there is absolutely no benefit to skipping breakfast (in fact, it could actually be detrimental to your weight loss goal), or fasting until lunch. Starting your day with a balanced plate that is nutritious and satisfying, however, can be advantageous.
seed oil fear mongering
Demonizing seed oils ignores context and exaggerates minor concerns. Focusing on whole dietary patterns, not single ingredients, is what truly supports health and fat loss.
raw milk
Promoting raw milk as a health food ignores science and puts vulnerable people at real risk as raw milk can carry dangerous bacteria like E. coli, Salmonella, and Listeria, which pasteurization is designed to kill.
cutting carbs because they’re not essential
While the body can survive without carbs, thriving is a different story. Carbs provide energy, support mood and brain function, and help regulate appetite. Cutting them out can lead to low energy, cravings, binge-restrict cycles, and difficulty sticking to your plan long term.
viewing weight loss as a willpower issue
sustainable weight loss comes from building systems, routines, and a supportive mindset—not from trying to "be stronger." It's not about willpower; it's about strategy.
It's not your fault if reaching your weight loss goal feels confusing and overwhelming.
How could it not with all this noise circling the internet right now?
Rest assured, you don’t need more information.
What you need is a individualized approach to nutrition - one that’s flexible, strategic, and designed for you - so that you can reach your weight loss goal and confidently sustain your results.
That’s exactly what I teach inside my Fat Loss Jumpstart 3-month 1:1 Nutrition Coaching Program where I’ll walk you through how to create real, sustainable weight loss without tracking, extremes, or obsession.
Click here to SIGN UP!
Harsh Truths For The Woman Trying To Lose Weight
I was scrolling social media over the weekend (as you do) and stumbled upon some weight loss “advice” that said: “you’re not hungry - it’s just your body celebrating the progress you’re making”.
Talk about a gateway to disordered eating…
The one, perhaps only, good thing to come from that garbage circling the internet are these harsh truths for the woman trying to lose weight:
If the only way you know how to "get back on track" is by eliminating food groups… it's not a track. It's a trap.
Healthy eating that requires perfection isn't healthy — it's a diet in disguise.
Eating a cookie doesn't ruin your progress. Thinking it does is what ruins your progress.
If you're terrified of gaining weight when you stop tracking... that's not food freedom, that's fear.
Obsessing over health isn’t healthy.
You don’t need more willpower. You need a plan that doesn’t fall apart every weekend.
If you have to restrict food and overexercise to have “that body”, then THAT’S NOT THE BODY FOR YOU, babe.
If your weight loss plan encourages you to ignore hunger cues because “it’s your body celebrating progress”, you’re on a slip ’n slide towards an eating disorder.
If you’re ready to create health-promoting and sustainable weight loss, without all the fear, food rules, and restriction, there’s still time to APPLY for the Fat Loss Jumpstart!
I just wanted to lose a few pounds...
I started college, became less active, and thought losing a few pounds would help me feel more comfortable and confident in my body.
I started reading Women’s Health,
looking for weight loss inspiration on Pinterest, and
Googling things like “weight loss meal plans”.
My “research” introduced me to diets like Paleo, Whole30, calorie counting, and intermittent fasting.
Naturally, I tried them all, and alwaysss got the same result:
short term weight loss and long-term frustration when the weight inevitably came back.
…and that’s how the slippery slope into my terribly messed up relationship with food and unhealthy body image began.
I was stuck believing that I simply had to find the right diet in order for the results I wanted to stick.
But after ruining my body (and my mental health), I realized a very important truth:
It’s not about finding the “right” diet.
It’s about building the habits and skills that make healthy eating feel right — for life.
Sustainable weight loss doesn’t come from obsessing, controlling, or cutting things out.
It comes from…
✔️ Learning how to build meals that satisfy and support your goals
✔️ Trusting yourself to eat without tracking every bite
✔️ Getting “back on track” without spiraling after a “bad” choice
✔️ And giving up the all-or-nothing mindset that keeps you stuck
Which is exactlyyy what I help women do inside the Fat Loss Jumpstart.
This 3-month 1:1 coaching experience will give you the tools, structure, and support you need to finally make fat loss feel sustainable — and build confidence and consistency that lasts.
Ready to create results that actually stick without going insane or giving up your favorite foods?
APPLY TODAY
Because this offer is only good through the end of May!
** paid in full discount and payment plan available
If you're tired of feeling like you know what to do but can’t seem to stick with it…
If you want results without food rules, tracking, or starting over every Monday…. If you're ready to lose weight in a way that feels freeing, not frustrating —
The Fat Loss Jumpstart was made for you.
When NOT To Celebrate Weight Loss
Let me say something that might surprise you:
Weight loss, in itself, is not an accomplishment.
That might sound strange coming from someone who helps women lose weight. But hear me out…
Weight loss is an outcome. Not a habit. Not a behavior. Not a skill.
And yet, it often gets more praise than the healthy habits that actually make it possible.
This week, I lost 5 pounds in 5 days.
And if I used weight alone as a metric, I would be celebrating.
But I’m not. Because I didn’t lose that weight by doing anything healthy or sustainable.
In fact, I felt terrible. Exhausted. Lethargic. Unable to workout…
I lost 5 pounds in 5 days because I had the stomach flu.
The weight I lost was simply a result of dehydration and an MIA appetite for fear that anything I ate might make a reappearance.
That doesn’t sound like something worth celebrating, does it?
We need to stop treating the scale like the full story.
Because it’s not just if you lose weight — it’s how you get there that determines whether that weight loss is actually a win worth celebrating.
Did it come from eating balanced meals that satisfy and nourish you?
From learning to stop when you’re full — without counting every calorie?
From getting back on track after a weekend away without spiraling into “I blew it” mode?
That’s the stuff that deserves celebration.
Because the skills and habits that create health-promoting weight loss are the things that stick with you - even when the scale plateaus, life gets messy, or when motivation dips.
When you stop obsessing over the number and start focusing on the behaviors that align with how you want to feel and live your life, everything changes.
What if instead of asking, “How can I lose X pounds?”
We asked, “What habits do I need to build to support the healthy version of me I want to become?”
When that’s in alignment — the results follow. And more importantly, they stick around.
So no, I won’t celebrate weight loss just for the sake of it.
But I will celebrate you every step of the way as you build the habits that make it possible — and sustainable.
Do Women Really Need to Eat and Train Differently Than Men?
You’ve probably seen it…
The pink booty bands and dainty dumbbells.
The “hormone-balancing” teas, supplements, and seed cycling protocols.
The workout plans made “specifically for women” that look suspiciously like a warm-up.
And it begs the question — do women actually need to eat and train differently than men?
Let’s break it down.
🏋️♀️ Training: Same Rules, Smart Adjustments
✅ What’s the same:
Women benefit from resistance training just as much as men — if not more, due to a greater risk of osteoporosis.
Progressive overload, compound lifts, and muscle recovery apply equally.
Cardio improves cardiovascular health, endurance, and calorie burn for everyone.
⚖️ What’s different:
Hormonal fluctuations can impact strength, endurance, and recovery. Some women feel strong during the follicular phase (Day 1–14-ish), but experience dips in energy or coordination during the luteal phase (Day 15–28-ish).
Women tend to have better endurance and recovery than men, which can mean they tolerate higher reps/volumebut may recover more slowly from very high-intensity work.
During certain parts of the menstrual cycle, ligaments may be more lax, increasing injury risk.
Bottom line: Women don’t need a “pink dumbbell plan,” but training can be adjusted based on energy levels and cycle-awareness (if desired).
🍽️ Nutrition: Same Fundamentals, Personal Application
✅ What’s the same:
Caloric deficit is required for fat loss.
Protein, fiber, whole foods, and blood sugar balance are beneficial for all.
Nutrition should support training, recovery, and lifestyle.
⚖️ What’s different:
Women may have slightly lower calorie needs due to less muscle mass and lower basal metabolic rates.
Appetite and cravings can fluctuate with the menstrual cycle, especially in the luteal phase (higher progesterone = increased hunger for some).
Iron needs are higher for menstruating women.
During perimenopause/menopause, hormonal changes can impact body composition, muscle retention, insulin sensitivity, and fat distribution.
Bottom line: The principles are the same — but supporting hormonal shifts and understanding energy needs at different phases makes the approach more effective and sustainable.
Many dieting and fitness businesses use "female-specific" training/dieting advice to sell unnecessary supplements or “hormone-balancing” programs, scare women away from strength training and/or carbs, and reinforce diet culture with pink-washed, restrictive approaches. But we’re not about that around here.
Women are not broken, and we don’t need completely different strategies when it comes to diet and exercise - what we need is a personalized application of science-backed advice.
Want support with that?
That’s exactly what we do inside our 1:1 Nutrition Coaching program.
Together, we’ll help you:
Lose weight without giving up your favorite foods, or tracking everything you eat
Build habits that support your body and your goals year round
Create a nutrition strategy that feels effortless, not obsessive
💌 Click here to apply for 1:1 Nutrition Coaching — and get up to three FREE months when you commit to six months or more. It’s time to find the strategy that finally works (and keeps working) for you.