• Tirzepatide vs Semaglutide For Weight Loss: My Personal Experience Reaching My Lowest Weight on Tirzepatide.

    How I Lost 30 LBS on Tirzepatide and Why I'd Strongly Recommend It.

    Tirzepatide vs Semaglutide For Weight Loss

    Tirzepatide vs Semaglutide for weight loss: Is one better than the other? Do they both work? 

    If you are struggling to lose weight and trying to decide between tirzepatide vs semaglutide for weight loss, this blog post will help you, I promise. I’ll share my personal experience losing weight on tirzepatide and share what I know about close friends using semaglutide as well. 

    For years, I battled with stubborn weight I could not lose, despite my best efforts at dieting and intense workouts. Like many women over 35 struggling with weight loss, I felt trapped in a body that didn’t reflect my dedication to fitness. That all changed when I discovered tirzepatide, a game-changing medication that FINALLY helped me shed 30 pounds and reclaim my health.

    In this post, I’ll share my personal experience overcoming insulin resistance and my success with tirzepatide. I’ll compare tirzepatide vs. semaglutide for weight loss, explaining why tirzepatide has become my preferred choice. You’ll learn about my experiences with the keto diet, hormone replacement therapy, and ultimately, how tirzepatide broke through my weight loss plateau.

    If you’re a woman in your mid-30s or beyond, fighting an uphill battle with weight loss, this story is for you. I’ve been where you are – hiding behind black clothes, feeling frustrated by the scale, and wondering why even your best efforts seem futile. But there’s hope, and I’m living proof that with the right approach, you can achieve your weight loss goals and transform your life.

    Join me as I reveal the emotional and physical challenges I faced, the solutions I discovered, and the incredible results I achieved with tirzepatide. Whether you’re considering weight loss medications or simply seeking inspiration for your own journey, my experience might just be the insight you need to take that crucial next step.

    My Weight Loss Journey: The Struggle Bus

    I chose to share some random photos of myself above to illustrate a big part of my weight loss story. I shared above — and if you’ve been following me a while you already know this, but I have been a “fitness fanatic” for YEARS actually decades. I’ve been doing all the right things, eating in a caloric deficit and working out probably 5-6x a week, many time periods I’d be working out 2x a day (not joking sadly) and yet, I was overweight. I would not weigh myself because I was terrified of what the number on the scale would say. In my head I had this magical number of like 110 or something ludicrous I wanted to weigh…..maybe 125. (I’m 5’5) but I feared I was closer to 150-155. You’ll see some common threads in the photos of me over the years above. I wore all black ALL THE TIME. Any woman who knows anything about fashion knows we wear black to camouflage ourselves and make ourselves look less big. You’ll even see I included photos where I was speaking at a Fitness Magazine event next to my uber-fit friend Carla– and I’m wearing a BLACK SHAWL on top of my Ann Taylor black pants with probably Spanx underneath. I was ALWAYS hiding my middle and hiding my butt and thighs. Embarrassed by my body. And I’d be hot wherever I went but I didn’t care, because I’d rather be covering up my FAT than having people see my body and be body-temperature comfortable!! You’ll see the photo of me in a dress and my wedding dress photo– my boobs in recent years, when my estrogen situation got bad — got REALLY BIG, like I went up a bra size to 38DD! My wedding day I was busting out of my dress….I was horrified. In the photo of me where I have jeans on and a black blazer: that was a photoshoot for my blog– and those jeans were so tight and I had on a spanx type thing up top but if you look closely you can see how thick my torso was and my calves could barely fit into my boots….I was so inflamed….and busting out of my top. I remember all these photos and yet– during all these times I was dieting, going to Lifetime Fitness doing an hour of cardio plus an hour of weights and NOT LOSING A POUND. I’d hired trainers and nutritionists….I got on BHRT back in 2015 and although my hormones got better– no weight loss of any significance occurred. 

    I felt like an alien. I really did. Can you blame me?

    Can you relate?

    Above are more random and HORRIBLE QUALITY photos from over the years– I mean, folks, some of these are from my BLACKBERRY back in the day– LOL!! But I wanted to show you how long I’ve been working so damn hard to try to lose weight and being stuck in a body going the opposite direction!!!! Ha- one of these photos was taken with an actual CAMERA that is funny. I digress. I have so many photos like this but you can see how I got bigger and was gaining fat and my expression tells it all. The photos with me in the dark pink workout top are in Austin in 2017 I think…that’s before my doctor put me on HCG. Yes I even did the HCG diet with the injections— I was doing 500-600 calories a day for about 12 weeks, my body composition changed for sure but guess what?

    I lost 2lbs on the scale. 

    2 POUNDS in 12 weeks on 500 calories a day.

    Friends…that’s a body where something is not right. 

    I recall not wanting to know what I weighed of course but I saw on my chart that I’d gone from 161 to 159. I was horrified. 

    This was my history. 

    My KETO Weight Loss Breakthrough

    keto diet for weight loss

    After years of struggle, I was overjoyed when I switched functional medicine doctors and in 2021, begrudgingly started the keto diet. I had to throw in that I was very skeptical about the keto diet and frankly was worried what people would think about me– how silly. My doctor told me it would be ideal for my insulin resistance and inflammation. Turns out she was right. I lost 36 inches and about 30LBS! I have a TON of blog posts and videos that I’ve published on the topic, I’ll share links at the bottom of the post. By no means as I write this post am I negating my experience with KETO. Not at all! 

    What happened that brought me to Tirzepatide then??  Read on. But let me say here very clearly…I am still a strong advocate for using the keto diet for weight loss especially if you’d tried traditional diet/working out methods and they’ve failed, and you have insulin resistance. 

    Keto works GREAT and I’ll be bold and say that “my way” of doing keto is what allowed me to lose weight easily and effortlessly and I stayed keto for a year and a half my friends…no cheating!! So– when I say, if you want to go keto and be able to enjoy life and enjoy what you eat while losing weight on the keto diet….check out my keto cookbook and my keto bootcamp course….I mean for $50 you can get both and have a TON of recipes/meals and understand how to do keto like I did (which is far easier more flexible by the way). 

    JUST sayin. 

    When Keto Stopped Working. Oh No.

    does keto work for weight loss

    So what ended up bringing me to using Tirzepatide? 

    I reached my goal weight with keto and had been maintaining it for a year and a half. I wanted to start lifting heavy again, since I’d not been working out while on keto (not planned). 

    I consulted with my doc about how to eat so I could support my training: she said you must start eating carbs, and besides, “keto is not a diet to be on FOR THE LONG-TERM….”. She told me to expect to gain about 7-9lbs right away and that it would be water weight but that it would stay on as long I was eating carbs etc. 

    She said, “if you end up getting disappointed in any weight gain, you can just go back on keto, because you know it works for you….”

    Dang. I wish I had not trusted that. I also wish I had 1) weighed and measured myself during the time I began to change my diet so drastically 2) counted my calories and macros.

    I gained about 1/2 the weight I lost back. Yea. 

    Then I went back on keto to lose it…..and suddenly, keto did not work for me. Suddenly, it’s like I was Cinderella, back in the cellar with the mice. I was back in my old body where nothing worked again.

    Absolute nightmare. 

    Why I Chose Tirzepatide.

    After many days of panic, I found a new doctor and consulted with him about my situation. Ironically, it was my therapist who had first suggested (when she would hear me complain about how upset I was that I’d gained weight back and couldn’t lose it) that I try tirzepatide…she was on it and had lost 25lbs and was a big advocate for it. When my doctor explained to me that these peptides aren’t just about making you eat less because you feel full faster (which does happen, don’t get me wrong)– but it will make your insulin work better (I’m paraphrasing)– I said sign me up. I had no intention of signing up for something that merely decreased my appetite. I knew that wasn’t my problem. My husband knew I didn’t have a overeating problem- and I’d conquered my binge eating/emotional eating problems from years back quite some time ago. 

    How does Tirzepatide work with insulin resistance, anyway?

    Here’s how it works:

    Tirzepatide acts like a key that fits into specific locks (receptors) on your cells. When it activates these receptors – specifically the GLP-1 and GIP receptors – it sets off a chain reaction that helps your body manage blood sugar more effectively.

    One of Tirzepatide’s clever tricks is encouraging your pancreas to release more insulin, but only when your blood sugar is rising. It’s not just blindly increasing insulin levels – it’s responding to what your body needs in the moment.

    Lastly, Tirzepatide mimics two important hormones in your body: GLP-1 and GIP. By imitating these hormones, it helps increase insulin production and lower blood sugar levels.

    In essence, Tirzepatide works behind the scenes to help regulate your insulin and blood sugar levels. For many of us struggling with insulin resistance, it can be a game-changer in our health journey.

    You can see why I was happy to dive in and try this. And I can tell you that ever since I got on this drug (I hate saying that, “drug”, but whatever), my life has been different. I’ve reached my lowest weight in my adult life effortlessly with slow steady weight loss- and without having to cut all the carbs like I was on keto. 

    Personally, I feel so much better in so many other areas (stomach issues) that I plan to stay on this for the long-term. 


    Tirzepatide vs. Semaglutide

    So, to share the difference between the 2 peptides, I’m going to quote some official sources vs. trying to explain my words since I’m no doctor. 😉

    “Tirzepatide works by targeting the dual glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide 1 (GLP-1) receptor agonists, making it the first weight loss and diabetes care medication that targets 2 receptor agonists.”

    “..tirzepatide targets both the GLP 1 and the GIP receptor agonist. But, semaglutide works by mimicking only the GLP 1 receptor agonist, which is produced by your gut after you eat, to signal to the brain that you’re full.” 

    Source: Juniper UK Health Hub

    My PERSONAL experience has only been on Tirzepatide. I personally know of 2 other women who started on semaglutide and got stalled and switched to tirzepatide and then were able to lose weight. I do not think though that this means you have to always start with Tirzepatide. Just something to consider if you stall. Worth switching. 

    Don't Let Yourself Be Fooled & Scammed

    order tirzepatide online

    One thing I have to point out in a big way if you are at this point- frustrated with your weight loss journey and thinking about Tirzepatide or Semaglutide — you are bound to see some ADS by some semi-big brands suggesting that bio-identical hormonal replacement treatment is the answer INSTEAD OF these weight loss peptides. Speaking from first hand experience I can tell you- getting on BHRT Is by no means a guarantee that your weight will drop off. I WISH!! I got on BHRT in 2015 and I have still struggled. Getting your hormones balanced with help the efficacy of these peptides without a doubt and NOT having your hormones balanced will likely mean you’ll have a harder time with them working for you. 

    Secondly– You’ll likely be exposed to a bunch of ABSURD personal trainers or dietitians online putting out RIDICULOUS content like “Well ….Ozempic works to help you lose weight by making you feel full!! Guess what else makes you feel full? FIBER!! So — having more fruit is the SAME THING AS OZEMPIC!”

    No. It’s not. 

    That’s like saying $1 bill is the same thing as a $100 bill because they are both printed on the same paper and can be used to buy things. 


    First– I’m more than happy to answer any questions you might have about my past weight loss challenges, about keto weight loss, about what happened before I got on Tirzepatide, what my days look like now on Tirzepatide (I’m putting together a free download I’ll publish in the coming weeks– be sure you are subscribed below!) , really, anything. Ask away in the comments. 

    And I am so happy that I have found for you a NATIONAL telemedicine partner — IVY RX— where you can get your Semaglutide or Tirzepatide  and pay the best rates and get great fast shipping. One of the things I was worried about when I knew I was going to share my story was– where could I send people to connect with a doctor in their area to get this prescribed for them?

    With IVY RX you connect directly with a doctor online who will tell you if you are eligible and then prescribe what’s best for you and it’s shipped to your door. BAM. Can’t get much better than that.

    If you are already on Semaglutide or Tirzepatide you may want to shop here, as you can likely save some money by getting your peptides here. My 2 friends are saving over $200 a month. 

    So, are you going to join me? 

    About IVY RX

    (From their website) Founded by a passionate group of medical professionals, scientists, and beauty enthusiasts, IVY RX set out to empower individuals in taking control of their aging journey, one click at a time.

    At IVY RX, we recognized that aging was an experience that transcended outward appearance. As we grow older, we encounter changes in our energy levels, metabolism, hair, skin, and even intimate aspects of our lives. Our mission is to to address these changes holistically, creating solutions that not only target external signs of aging but also promote overall well-being.

    IVY RX provides a comprehensive, holistic product lineup addressing age-related concerns with science-backed ingredients, including NAD+ supplementation for energy revitalization and weight loss solutions. Recognizing the importance of sexual health in overall wellness, we offer discreet, personalized erectile dysfunction treatments. Additionally, we focus on promoting healthy hair and radiant skin as hallmarks of youthfulness, utilizing the power of nature and science to create products that strengthen hair and reveal a glowing complexion.

    We’re passionate about providing easy access to personalized healthcare because we know that every individual is unique. Through our online platform, you can consult with medical professionals and access tailor-made solutions that cater to your specific needs. Our commitment to convenience and affordability ensures that the highest quality care is always within reach.

    As a direct-to-consumer brand, IVY RX places immense value on our relationship with our customers. We listen to your stories and feedback, and strive to continuously innovate and enhance our products and services. We envision a future where aging is embraced, and our holistic approach empowers you to live a vibrant, fulfilling life at any age.


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.

  • How to Decrease Stress Hormones For Weight Loss and Better Health.

    How You Can Decrease Stress Hormone Levels

    how to decrease stress hormones to lose weight

    If you are wondering how to decrease stress hormones for weight loss and ultimately better health, you are in the right place. It’s likely you are concerned about high cortisol or possibly adrenal fatigue or imbalanced hormones in general. All of these are factors to be considered. For the record, I have personally experienced ALL of these issues- and will address them either in this post or will link to another post/video for you so you can get some next steps and help. 

    The good news is that while hormones and attaining hormone balance is not easy or fast, it is absolutely doable and is HIGHLY RECOMMENDED because, oh my goodness your life can be remarkably better once you DO achieve better hormonal balance.

    Further, when you are dealing with elevated stress hormones, you can likely encounter a myriad of physical and mental symptoms that can dampen every area of your life. In this post, I’ll address how you can decrease stress hormones by making lifestyle changes, dietary changes and being proactive in the future to prevent future issues. Let’s get started. 


    how do you fix low cortisol

    In the crazy cadence of everyday modern life, stress has become an unwelcome companion for many of us.  It creeps into our lives, infiltrating our minds and bodies, and wreaking havoc on our state of mind.

    Little bitch.

    What makes stress such a formidable adversary? Why does it possess the power to disrupt our equilibrium and compromise our health?

    Stress hormones like cortisol in particular have a profound impact on our physiological and psychological functioning. This is why lowering cortisol has become such a hot topic for so many of us recently. Everyone is talking about cortisol but few really understand how it works. 

    Imagine your body as a finely tuned orchestra (oh yea, that metaphor is back!), with each system harmonizing to maintain musical equilibrium.

    Now, picture stress as the off-key note that throws the entire symphony into  total freak-out mode.

    When faced with any perceived threat or challenge, our body initiates a cascade of physiological responses, collectively known as the “stress response”. Cortisol is often dubbed the “stress hormone.” Produced by our adrenal glands, it is a potent force, mobilizing energy reserves, sharpening your focus, and priming the body for action.

    This response can be life-saving when necessary, enabling us to confront danger or navigate demanding situations with heightened vigilance.

    The reality is, it’s not often we are faced with such life-threatening situations. It’s more often that we are faced with day-to-day stressors, and our body tends to react in the same manner.

    It is when stress becomes chronic or continues unabated, cortisol lingers in the bloodstream, exerting a corrosive influence on our health.

    The insidious effects of chronic stress permeate every facet of our being, creating a devastating toll on both mind and body.

    Prolonged exposure to elevated levels of cortisol can wreak havoc on our cardiovascular system, increasing the risk of hypertension, heart disease, and stroke.

    When my cortisol was at its highest, I would get so exhausted every day, precisely at 4pm I would literally feel like I was coming down with the flu. I’d collapse on the couch and was completely unable to work. Then the next day after a good night of sleep I’d be “reset” and able to work for half a day until that fatigue hit me again. Horrible cycle!

    How did I get there? Truthfully, it was a combination of being a workaholic and also being so concerned with losing weight that I was overtraining and over-dieting. I was pushing my body too hard and was in constant fight-or-flight mode. Something had to give. I think a lot of you reading this post are probably in the same boat. And guess what– all that pushing myself– I could not lose weight. Go figure.

    Our immune system doesn’t fare much better. Under the nonstop assault of stress hormones, we become more susceptible to infections and sickness.

    Beyond its physical manifestations, stress casts a long shadow over our mental well-being, fueling anxiety and exacerbating mood disorders. The relentless churn of worries and concerns erodes our resilience, leaving us vulnerable to burnout and emotional exhaustion.

    Have you been there? I know I have.

    Amidst the grim prognosis, there is hope. The journey to stress reduction begins with awareness and intentionality.

    By acknowledging the detrimental effects of stress on our health, we empower ourselves to take proactive steps towards restoration and resilience.

    Through mindfulness practices, relaxation techniques, and lifestyle modifications, we can recalibrate our own stress response and cultivate a greater sense of equilibrium.

    I  really encourage you to embark on a transformative journey for yourself if you recognize that your stress is affecting your health, because it can really only get worse. But the GREAT thing is, YOU CAN MAKE IT GET BETTER AND BETTER!!


    can stress hormones be reduced

    I’m sure you know by now that stress is far more than just a mental strain—it’s a physiological phenomenon with serious negative implications on our health.

    What’s going on in our head ultimately becomes SYMPTOMS. I know this to be true. 

    Our body responds to stress via its “stress hormones”. . These biochemical messengers, including cortisol and adrenaline, orchestrate a symphony (there’s that crazy metaphor again but it’s really the most apropos way to illustrate hormone stuff!) of reactions intended to prepare us for perceived threats. When triggered by stress, these hormones initiate a cascade of responses, from heightened alertness to increased heart rate, all geared towards survival.

    Have you ever found yourself in an argument and experienced an elevated heart rate or found yourself breathing all in your upper chest so that you had to ‘catch your breath’? This is what we are talking about. I have learned the hard way that there are toxic PEOPLE and toxic TOPICS that – as a woman with C-PTSD, I need to avoid at all costs. If I don’t, I end up having major elevated breathing, almost to the point of a panic attack. And this leads to a migraine. Which leads me to being in bed for 3 days. NOT worth it. 

    You see how stress can, in extreme cases, REALLY throw you for a loop? This is real stuff people. 

    Want to read a fascinating book– check out The Body Keeps the Score by Bessel Van der Kolk. Also Healing Happens With Your Help, by Carol Ritberger. 

    As we discussed above, prolonged exposure to elevated levels of stress hormones can have detrimental effects on both the mind and the body. Chronic stress disrupts the delicate balance of our endocrine system, leading to imbalances in hormone production and regulation. This dysregulation can manifest in a myriad of ways, from digestive disturbances to immune suppression.

    Often, the impact of stress results in psychological consequences such as anxiety and mood disorders as well.

    In order for us to effectively manage our stress and truly get healthy and FEEL well again, we need to understand how these stress hormones work and work with each other. The better we understand how these biochemical signals influence both our physiology and psychology, the better decisions we can make around stress management and reduction.

    What Are the Effects of CHRONIC STRESS?

    how to decrease stress hormones to lose weight

    Chronic stress can take a significant toll on physical health, ESPECIALLY in terms of cardiovascular disease.

    When your body is under constant stress, it releases stress hormones like cortisol and adrenaline, which can lead to elevated blood pressure and increased heart rate over time.

    No bueno.

    These physiological changes can contribute to the development of cardiovascular issues such as hypertension, heart disease, and even stroke.

    Ladies. Heart disease is the leading cause of death for women in this country. This is not something to ignore.

    By managing stress levels effectively, individuals can reduce the strain on their cardiovascular system and lower their risk of these serious conditions.

    Another consequence of chronic stress is a weakened immune system. When the body is in a constant state of stress, it becomes less efficient at fighting off infections and illnesses. This can leave individuals more susceptible to colds, flu, and other common ailments.

    Chronic stress has also been linked to increased inflammation in the body, which is associated with a range of chronic health conditions. By reducing stress levels, individuals can support their immune system and improve their overall resilience to illness. Check out this post I published on how to lower your inflammation naturally…when I first met with my functional medicine doctor, I recall her saying that her TOP priorities for me were to address my insulin resistance and my inflammation. (Why? Heart disease)

    In addition to physical health impacts, chronic stress can also take a significant toll on mental well-being. Anxiety disorders, characterized by excessive worry and fear, are common among individuals experiencing chronic stress. The constant strain of stress can overwhelm the brain’s ability to cope, leading to persistent feelings of anxiety and panic.

    Similarly, chronic stress has been linked to depression, a mood disorder characterized by persistent feelings of sadness, hopelessness, and loss of interest in activities.

    Furthermore, prolonged exposure to stress hormones can impair cognitive function, leading to difficulties with concentration, memory, and decision-making. By addressing chronic stress and implementing strategies for stress reduction, individuals can protect their mental health and enhance their overall cognitive function.


    What is the role of STRESS HORMONES in our body?

    how to lower stress hormones

    Cortisol plays a HUGELY important role in the body’s stress response system. Often referred to as the “stress hormone,” cortisol is released in response to perceived threats or challenges, triggering a cascade of physiological reactions designed to prepare the body for action.

    In times of acute stress, cortisol mobilizes energy reserves, sharpens focus, and enhances alertness to help individuals cope with the immediate threat. However, when stress becomes chronic or persistent, cortisol levels can stay elevated for extended periods, leading to a range of negative effects on the body.

    Chronically high levels of cortisol have been linked to increased inflammation, impaired immune function, and hormone imbalance, contributing to a variety of health issues such as obesity, diabetes, and cardiovascular disease.

    Adrenaline, (also known as epinephrine), is another key player in the body’s stress response. Like cortisol, adrenaline is released in response to stressors, rapidly mobilizing the body’s resources to cope with the perceived threat.

    When adrenaline is released, it triggers a surge in heart rate, blood pressure, and energy levels, preparing the body for immediate action.

    This “fight or flight” response is essential for survival in dangerous situations, allowing individuals to react quickly and effectively to potential threats. However, prolonged activation of the adrenaline response can lead to chronic stress and associated health problems, including increased risk of heart disease, hypertension, and anxiety disorders.

    Overall, stress hormones play a crucial role in the body’s response to stress, helping to mobilize resources and adapt to challenging situations. However, when stress becomes chronic or overwhelming, the constant activation of the stress response can have detrimental effects on physical and mental health. By understanding the role of cortisol and adrenaline in the body’s stress response system, individuals can take steps to manage stress effectively and minimize its impact on their overall well-being.

    Bottom line is– we don’t even realize it, but in our modern world, we are reacting to daily stressors with “fight or flight” reactions without even realizing it. We get “stressed out” over money problems, job problems, relationship problems, deadlines, traffic, kids, neighbors, barking dogs, you name it…..we are a stressed OUT society and typically– we are NOT a society focused on CHILLING OUT. 

    In other words, we are doing a lot of freaking our bodies out and not a lot of calming them down. We need to flip the switch on that and doing so will get our health and our future back on the right track.

    Holistic Approaches to Reduce Stress Hormones

    Now comes what I call the fun part. How do we start healing our stressed out lives? Speaking from experience, I can tell you that paying attention to your lifestyle and diet and becoming more and more self-aware of your habits, reactions, behaviors etc. is key and will serve you well. And if you read these options below and think- while rolling your eyes, “Oh my GOSH, how is some deep breathing going to help MY anxiety??? I’m too busy for this stuff!!!!”– well, that tells me right there, you are too busy and too stressed NOT to make time for this. And I can say that it’s when you are thinking like that — that’s when life will typically MAKE YOU SLOW DOWN. I recall that I got soooo close to adrenal burnout my doctor told me “Kelly you are about to land in the hospital if you don’t SLOW DOWN and start RESTING and taking breaks!”– 

    I started listening. I HOPE YOU DO!

    Holistic Approaches to Reduce Stress Hormones:

    Mindfulness and Meditation:

    Deep Breathing Exercises: Deep breathing techniques, such as diaphragmatic breathing or belly breathing, help activate the body’s relaxation response, reducing levels of stress hormones like cortisol and promoting a sense of calm. 

    deep breathing

    Guided Imagery: Visualization exercises guided by a trained practitioner can help individuals create mental images that evoke relaxation and reduce stress.

    Body Scan Techniques: Body scan meditation involves systematically focusing attention on different parts of the body, helping to increase awareness of bodily sensations and promote relaxation.

    Regular Exercise Routine:

    Cardiovascular Activities:

    Aerobic exercises like jogging, walking, swimming, or cycling can help reduce stress hormones and improve mood by increasing endorphin levels, also known as “feel-good” hormones. I’d recommend keeping your cardio on the lower impact like swimming or walking.

    Outdoor Walk

    Strength Training: Resistance training exercises, such as weightlifting or bodyweight exercises, can help reduce stress hormones and promote a sense of empowerment and control.

    strength training for hormone balance

    Yoga and Pilates: These mind-body practices combine physical movement with breath awareness and mindfulness, helping to reduce stress hormones and improve flexibility, strength, and overall well-being. I’ve talked about how much I am loving for yoga right now. It’s a totally unique approach to yoga — they have traditional yoga classes but they are known for “The Class” which is more a twist on yoga that includes I’m going to call it like somatic movement with some cardio-ish movement and a lot of mindfulness thrown in and FANTASTIC MUSIC and will you work your core and glutes every time? oh yes!! Plus they. have meditation and breathwork…they have classes by the TIME, so if you want to choose a class by 15 minutes or 30 minutes or 1 hour or 1 and a half hours or by TYPE of class or by instructor…..I’m in love. They have a free trial where you can test them out for a MONTH – that’s what I did. I think they are the bomb, the women who teach the classes I’m hoping to interview on the podcast coming up they are so…..just have so much to teach about being mindful and fluid and centered. Every class I do, I am more of my future self. Check out and try out their free trial. 

    strength training for hormone balance

    Healthy Diet Choices:

    Balanced Nutritional Intake: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support overall health and help regulate stress hormones.

    Limiting Caffeine and Sugar: Excessive consumption of caffeine and sugar can lead to spikes and crashes in blood sugar levels, contributing to feelings of stress and anxiety. Limiting intake can help stabilize energy levels and promote a more balanced mood.

    Incorporating Stress-reducing Foods: Certain foods, such as fatty fish rich in omega-3 fatty acids, dark leafy greens, and foods high in antioxidants, can help reduce inflammation and lower levels of stress hormones in the body.

    Adequate Sleep Hygiene:

    Establishing a Bedtime Routine: Creating a consistent bedtime routine signals to the body that it’s time to wind down and prepare for sleep, helping to reduce stress hormones and improve sleep quality.

    Creating a Relaxing Sleep Environment: Optimizing the sleep environment by minimizing noise, light, and distractions can promote relaxation and help reduce levels of stress hormones before bedtime.

    Prioritizing Restful Sleep: Prioritizing sufficient and restful sleep is essential for regulating stress hormones, supporting overall health, and promoting resilience to stressors in daily life.walking


    But Wait Theres More

    If you liked this post and want to learn more, you’ll probably want to check out these posts. How to Reduce Inflammation Naturally.  Blog: How Much Protein Do Women Need? Blog: How to Reset Female Hormones to Lose Weight. BLOG: How to stop hormonal weight gain. Want to reduce inflammation with the KETO Diet? Grab my FREE Keto Kwik Start Guide. Take that up a notch with my Keto Cookbook just $9.95, it’s got all the great low-carb recipes I still make every week, the ones that helped me lose 36 inches and 34lbs!!


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.

  • Easy Keto Dinner Recipes: Delicious Low Carb Meals in Under 30 Minutes.

    Delicious & Easy Keto Dinner Recipes


    Are you starting the keto diet and looking for easy keto dinner recipes that won’t take too long to make but also will satisfy your taste buds?

    One of the top questions I repeatedly hear from followers and clients is, “I know keto and low-carb will help me lose weight, but I don’t know what to eat! Can you share some recipes or meal ideas?

    I’ve got you covered. In this blog post I will be sharing some easy mix-and-match keto dinner recipes and a several tasty recipes that will tempt your tummy. I’ve been eating keto/low-carb for close to 2 1/2 years now and it really can be very satisfying once you understand the options and how to get creative. 

    That said, let’s keep it real in here. Life is a rollercoaster and we are ALL looking for extra time, so finding the margin to cook up some healthy keto goodness while juggling work, family, and everything else can be a serious challenge.

    But guess what? If you’re a fierce woman in your 30s or 40s, looking to drop some pounds and own that fit life, I’ve got your back!

    Welcome to the fabulous lineup of “Easy Keto Dinner Recipes Under 30 Minutes.” I get that you want to savor mouthwatering low-carb delights that not only keep you in line with your weight loss goals but also let you reclaim those precious minutes previously spent slaving away in the kitchen.

    In this blog post, I’m sharing keto recipes that’ll tickle your taste buds and have you crushing your fitness goals like the boss that you are.

    What Are the Benefits of the KETO Diet?

    benefits of the keto diet

    You might be hesitant to go keto. I get it, so was I, before I ended up losing 36 inches and 34LBS and doing it easier than I’d ever done before, when it came to losing weight. A LOT of women I speak with have had bad experiences previously with keto where they tell me “I was doing keto but not losing weight”– if that sounds l like you, I encourage you to read THIS POST where I talk about “this is why you aren’t losing weight on keto”. I think it will provide some great insight. 

    For NOW, let’s talk about keto, shall we? This is most definitely not your ordinary diet – it’s a game-changer for us over 30 females and once you hit those perimenopause and menopause years, it can be even more impactful. The keto diet flips the script by pushing your body into ketosis, where it torches fat for energy instead of carbs. And the perks? Aside from shedding stubborn pounds, you’ll be strutting around with an extra pep in your step, laser-sharp focus, and those blood sugar levels? They’ll be singing your praises.

    It’s something I’ll be talking a lot about more in future posts, the link between insulin resistance and weight loss and how the keto/low-carb approach works so well to help with fat loss for those of us suffering from insulin resistance

    Our swift and easy keto dinners are here to serve up these benefits on a silver platter, minus the fuss. Get ready to slay those fitness goals without breaking a sweat! 


    Your Keto Grocery List

    In the first part of this post, I’m going to share what I consider to be super-basic easy “mix and match” recipes– meaning these are salads, bowls and plates with interchangeable parts that all will work on my version of the keto diet. (If you are wondering what I mean by my version, I’m a bit more flexible on keto than a lot of others and yet I also don’t “allow” for some truly dumb keto STUFF like the rigid keto-ers out there do…..this is all what I teach in my online 5-Day Keto Bootcamp course-– because I found that most people really don’t GET how to DO keto and they get wrapped up in rules that don’t matter and give up too soon because they think they aren’t “allowed” to have this or that. My way of keto works- it did for me and for countless other women I’ve coached who have lost weight.) If you keep most of these staple products in your home and watch your portion sizes on the carbs (DUH) and ideally, practice intermittent fasting with this way of eating….you should be able to enjoy a healthy weight loss like I did and others. (Please note this is not a medical guarantee or claim)

    plant based

    Staple Grocery Store Items to Buy For Low-Carb Cooking:

    1. Ground Beef, Ground Turkey, Ground Lamb
    2. Pastured Eggs
    3. Bacon
    4. Salmon
    5. Chicken Thighs
    6. Chicken Wings
    7. Turkey Burgers
    8. Breakfast Sausage
    9. Sour cream
    10. Salsa
    11. Gluten Free Tortillas 
    12. Cucumber, Red Onion, Red/Green Peppers, Green Onion, Jalapeno, Your fav lettuce, grape tomatoes, avocado
    13. Feta Cheese, Mexican Cheese Mix (shredded)
    14. Black Olives (sliced, in can) 
    15. Jasmine Rice (yes rice!)
    16. Cauliflower Rice 
    17. Cilantro

    So, here is where the Mix & Match part comes in and this is the more informal part of this post. I’m sharing with you this Mix & Match Bowls and Plates concept so you can find it even EASIER and more stress-free to make DELICIOUS TASTING low-carb keto friendly meals– fast and delightfully easy. When I say “Bowl” I’m talking about creating a fantastic flavorful combination of layers in a – wait for it- bowl, where you typically layer the bottom with rice/cauliflower rice (depending on where your macros/carbs are for that day, hopefully you have left yourself a good amount so you can enjoy some rice etc.) then start adding things like cooked or raw veggies, cheese, protein and other toppings like cilantro or olives or sour cream etc. With a PLATE, I’m referring to something where you are combining maybe more simple versions of foods– say for example, some great cooked chicken thighs with cauliflower rice and a big side of grilled vegetables topped with parmesan cheese served with a side salad. (Hungry yet?) That’s a PLATE for me. When I make a BOWL I intend to chop it all up and mix all the ingredients up together whereas with a plate it’s eaten more like a regular dinner serving. NO rules though. 

    Some ideas and combos to consider:

    1. Greek Lamb Bowl: Cauliflower Rice in the bottom of a bowl, topped with seasoned cooked ground lamb and spinach, topped with feta cheese, olives, diced mint, oregano, diced grape tomatoes and tzatziki sauce.
    2. Greek Chicken Bowl: Same as above but make with cooked chicken thighs- see how that works? Bam.  
    3. Spicy Salmon Bowl: chunks of spicy salmon cooked in the air fryer served on top of jasmine rice or cauliflower rice (dealer’s choice!) with a vegetable “salsa” of: avocado/cucumber/jalapeno/feta/pickled onion topped with spicy sriracha mayo. We make this weekly. 
    4. Fish Tacos: Get your favorite fish- we use Tilapia a lot for this, cook in pan- option to use blackening seasoning– this takes like 3-4 minutes to cook up 4-5 filets. Easy. Cook your gluten free tortillas and prep: pico de gallo (we buy pre-made from grocery) cilantro chopped and chopped lettuce or cabbage then spicy mayo (sriracha plus mayo). Create your tacos with simply: tortilla + spicy mayo inside then add fish, cabbage, option to add cheese, then add cilantro (a must) and lime juice. Absolutely divine. You can make with salmon too, 😉
    5. Start thinking how you can take these recipes and mix them up: you can make a fish taco BOWL. You can make a bowl out of anything. Just line the bowl with rice, add a ton of veggies, grilled or sauteed, then your favorite seasoned well protein, add some fresh herbs and maybe top with a dressing — drizzle with a spicy mayo or guac or hummus. The combos are endless. Do you see all the possibilities??

    By the way, if you are reading this far and are like, “WAIT WHAT I am confused…how can I eat rice on keto? How can I eat tomatoes or cheese or sour cream? My friend said you “can’t eat that on keto”— well, here’s the deal.

    Everything I’m sharing here is what I ate on keto to lose weight and it’s “my version” of keto that my doctor put me on (so higher carbs per day than that 20g per day that’s wayyyyy too hard for most people to stick to and not necessary for weight loss).

    If you want to feel more comfortable understanding how to do keto, I have an online video taught course, my 5-day Keto Bootcamp (HINT: it won’t take you 5 days I promise!) – and it’s just $35.95. Snag it, watch the video tutorials and you’ll feel on top of the keto world. Happy to help. 

    More Easy Keto Dinner Recipes to Try


    Quick Keto Chicken Stir Fry Dinner


    2 boneless, skinless chicken breasts
    2 tablespoons of olive oil
    1 cup of broccoli, chopping off hard stalks
    1 cup of bell pepper strips, pick your fav color
    1/2 cup of sliced mushrooms
    2 cloves of garlic, minced
    2 tablespoons of soy sauce (or coconut aminos for a keto-friendly alternative) You can also buy gluten free soy sauce which is what we use regularly.
    1 teaspoon of ginger paste
    Salt and pepper to taste
    Fresh cilantro for garnish + Fresh chopped Peanuts (optional)

    Cauliflower Rice or Jasmine Rice


    Cut the chicken breasts into bite-sized pieces and season with salt and pepper.
    Heat a large skillet over medium-high heat and add the olive oil.
    When the oil is hot, add the chicken and cook until they are no longer pink in the center. Remove the cooked chicken from the skillet and set to the side.
    In the same skillet, add minced garlic, ginger paste, and sliced mushrooms. Sauté for a few minutes until the mushrooms are tender.
    Add the broccoli florets and bell pepper strips to the skillet and stir-fry for another 3-4 minutes until they become slightly tender.
    Return the cooked chicken to the skillet, pour in the soy sauce (or coconut aminos), and stir-fry for an additional 2-3 minutes, ensuring everything is well-coated and heated through.
    Serve your quick keto chicken stir-fry hot, garnished with fresh cilantro if desired. Option to serve on top of cauliflower rice or jasmine rice, just watch your portion/carb count. 

    Salmon with Lemon Dill Sauce.

    It’s amazing to me how many people don’t realize that you can eat FISH on keto. We eat a ton of salmon and it’s sooo good for you!! Look at this easy as pie recipe…..I’d make a plate of this with cauliflower rice or jasmine rice and some steamed broccoli or asparagus topped with real butter. AMEN. Seconds please.


    2 salmon fillets
    1 TBS olive oil
    Salt and pepper to taste
    1 lemon, sliced
    2 TBS of fresh dill, chopped
    2 TBS of mayonnaise (keto-friendly)
    1 clove of garlic, minced

    Preheat oven to 400°F (200°C).

    Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle olive oil over the fillets and season with salt and pepper.
    Top each salmon fillet with lemon slices and half of the chopped fresh dill.
    Bake in the preheated oven for 15-20 minutes or until the salmon flakes easily with a fork.
    While the salmon is baking, prepare the lemon-dill sauce by mixing mayonnaise, minced garlic, and the remaining dill in a small bowl.
    Serve the cooked salmon hot, drizzled with the lemon-dill sauce.

    Chicken Breasts Stuffed with Feta & Spinach


    2 boneless, skinless chicken breasts OR try making this with chicken thighs
    1 cup of fresh spinach leaves
    1 cup of crumbled feta cheese
    1 TBS of olive oil
    Salt and pepper to taste

    Oregano, Garlic Salt

    Toothpicks (for securing the chicken)

    Preheat oven to 375°F (190°C).
    Lay the chicken breasts flat on a cutting board. Carefully slice a pocket into each chicken breast horizontally, being careful not to cut through.
    Season the inside of the chicken breasts with salt and pepper, oregano, garlic salt (to taste).
    Stuff each chicken breast with fresh spinach leaves and crumbled feta cheese.
    Use toothpicks to secure the opening of the chicken breasts.
    Heat olive oil in an oven-safe skillet over medium-high heat.
    Sear the stuffed chicken breasts for 2-3 minutes on each side until they are golden brown.
    Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the chicken is cooked through.
    Remove the toothpicks and serve your spinach and feta stuffed chicken breasts hot. Serve on a plate with a huge salad or with grilled veggies like zucchini or asparagus. Also can be served with a serving of rice- watch serving size. 

    Simple keto dinners

    Hopefully this post has convinced you of how easy it can be to whip up some delicious and diverse keto meals. I’m telling you- my husband and I cook at least 50-70% of the week and I’d estimate that no meals take longer than 30 minutes to prepare….maybe the longest was 40 minutes max!! And that might be the first time we made a new recipe. Once you get how great some of these flavors taste together, I’m certain you’ll find yourself like us, mixing and matching and coming up with new combos. I love the “bowl” concept. So easy and also great for making a portion for one person and for using up leftovers! Lastly- I’d be remiss here if I didn’t do a soft plug for my Keto Cookbook which includes well over 50 more low-carb keto-friendly recipes like this for breakfast lunch and dinner- it’s just $9.95 and you can snag it here. Like I said, there are recipes in this book my husband and I are still making every week- and then the new recipes we become obsessed with– well, when I decide they are worthy, we add new recipes on a quarterly basis– and you’ll get those all for FREE! 😉 GRAB YOURS TODAY my friend!


    But Wait Theres More

    If you enjoyed this post, I’m guessing you’ll like checking out these blog posts, podcasts, videos and more: Blog: The Top 10 Keto Myths Debunked: CLICK HERE. VIDEO: What I Eat On Keto: CLICK HERE. Blog: My Keto Transformation Story: CLICK HERE. Podcast: How to Lose Weight After Age 40: CLICK HERE.  

    I hope you enjoyed this post– I’d love to hear what recipes and meal ideas you tried and of course, if you have any questions, leave them in the comments for me! I’m happy to help!


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