Personal Blog

  • My Top 50 Can’t Live Without Purchases From 2023! Get Ready to SHOP.

    The Best Investments I Made In 2023.

    My Top 50 Purchases From 2023

    I felt like I had to do this post because there were so many things that I became fully obsessed with in 2023….so many changes I began making for a new chapter in my life– and I felt that y’all would enjoy this as a way to boot up the relaunch of me blogging again. YEA YEA It’s on! So here’s a list of all the things in no particular order that tickled my fancy in 2023 and that I now cannot live without. If you have any questions- hit me up, happy to answer and help you out! 

    If this is your first time here, welcome- be sure to subscribe down below- lots of good stuff coming up!! Happy New Year on this almost last day of January! 

    My Best Skin Care Recommendations

    Farmacy Honey Grail Ultra Hydrating Facial Oil This is Cleopatra approved. 
    Headbands for washing face + Putting on makeup I was late to the game getting these headbands and I’m so loving them both for washing your face and for putting on makeup- totally keeps your hair off your face. 
    Wristbands for washing face No more water running down your arms while you wash your face! BRILLIANT!
    La Roche Posay Wash $17. This is a SIZABLE container of face wash and will last a long time and it’s got like a bajillion positive reviews. I’m loving it. 

    My Best Self-Care Recommendations

    spa facial

    Queen V Bubble Bath Y’all. I am the queen of bubble baths. This is like $7 I think and it’s a maker of BIG bubbles. Stock up. 
    OSEA After Shower Body Oil I think Cleopatra invented this.I now use this after my bubble bath and slather it on my body. I was getting horribly dry skin and being very laxe about lotion. No more!!! This stuff is liquid gold!!

    My Top Hair and Makeup Recommendations

    perfect holiday makeup

    Amika Dry Shampoo — makes me never feel bad about not washing my hair, thickens and freshens my hair right up!!
    Velvet Lip Tint I saw this on a YouTube review and bought it and ended up getting a case by accident. I love the stuff!
    Velvet Lip Liner
    Chanel Finishing Powder This is a HUGE container, well worth the investment. 
    NARS Concealer Best concealer of all time IMO. 
    Urban Decay Eyeshadow Primer If you have greasy eyelids and think you can’t wear eyeshadow- THINK AGAIN! Just get this stuff, apply — LET IT DRY, add some finishing powder on top and then add your shadow! 

    My Best Recommendations For Your Dogs!

    Dog Walking For Health

    Carpet Deodorizer plant based, clean, smells great!
    Best Bully Sticks BEST BULLY STICK BRAND!!!! 
    Rachael Ray Roasters Y’all, Rachael Ray has made some fantastic dog treats!! Recommendation; once you open these, roll the bag down and tighten it with a rubber band as I’ve noticed they do dry out fast. 
    Pawstruck Collagen Chews These collagen treats are HUGE and our dogs love them and also- -it takes them like 45 minutes to chew them! Mommy and Daddy love that!
    DWANTON Dog Crate: VIP Dog Crate (large) We spent more than 2x the amount on our first dog kennel and this one is so deluxe and way better. We have 2 of these and we line them with (don’t laugh) these really furry blankies for our puppies and they love sleeping in them. They are really ROOMY!!

    My Favorite Home Decor Recommendations

    Comfortable Couch for living room

    Valentines Day Couch Pillows Just so cute, but- note, these are just the COVERS. So you need the stuffer pillows below. 
    Stuffer Pillows

    Random- but had to share– these bug zappers are also life changing. 

    Inside Fly Light Trap: Captures Flies & Mosquitoes
    Outside Bug Zapper :

    The One Thing You MUST Buy For Laundry.

    Laundry Tips For Busy Moms

    Bounce Pet Dryer Sheets If you have pets and pet hair, these BOUNCE SHEETS WILL CHANGE YOUR LIFE. I’m not kidding. 

    My Top Must-Have Recommendations For The Kitchen and the Cook In You.

    Frother OMG this milk frother for your morning coffee is life-changing!! It’s sooo quiet you won’t believe it and it makes the most lovely frothed milk of all kinds! It’s less than $50 and one of the best spends ever! I’m in love!

    Food Scale $11!!

    Vegetable Chopper Never worry about dicing onions again!!

    Ninja Creami When you experience turning cottage cheese and low-fat milk and some protein powder into the most freaking amazing ICE CREAM, you GET why the Ninja Creami is worth the investment. GET ONE!!

    Extra Creami Containers You gotta have extra containers. 

    Perfect Size White Bowls For Oats, Salads, Acai Bowls, etc

    Breville Smart Oven Air Fryer LITERALLY CANNOT RECOMMEND THIS ENOUGH. WE LITERALLY USE IT EVERY SINGLE DAY. You can reheat french fries from a fast food restaurant in here in 2 minutes using the broiler. You can make wings in here and they are perfection. I don’t know what you can’t make it here that doesn’t turn out perfect. It’s actually the ONLY appliance I’ll let stay on my countertop other than my Nespresso. It’s that nice looking and we use it that much. 

    My Recommendations For Must-Take Supplements For OPTIMAL Health.

    What Supplements Should I Take For Better Health

    Magnesium If you aren’t taking Magnesium yet, you need to get on this train. It’s great for sleep but also great for REGULARITY if you get my drift. My husband and I take this every night before bed. 
    LMNT –the BEST way to hydrate, with SALT. Try it, you’ll be obsessed. I now do one of these per day and one ketones drink and that keeps me drinking plenty of water. 
    KOS Vegan Protein Powder (I avoid dairy so if I’m working on getting in more protein, I need a good alternative protein powder. This is one of my favorites.)

    Fitness Fashion Must-Haves

    Best Fitness Apparel For Working Out

    Best Sports Bra (Yvette) ($38) This sports bra is soo comfy and supportive, I bought about 5 at one time after trying it on. Highly recommend. 
    Yvette Leggings too

    Fashion Must Haves.

    The best wedge sandals EVER I have a pair in tan and black and these are my GO-TO, wear with sundresses, wear with jean shorts, wear to the beach and pool , I’ve bought like 6 pair over the years and always get compliments on them. 
    Calvin Klein Seamless Bra I never thought I’d own a seamless bra but this is now something I have like 10 of for wearing to bed. To die for. Like a 2nd skin. I did that “Try before you buy thing” at Amazon and got hooked. 
    Frame Jeans I became obsessed with Frame Jeans from Front Door Fashion (see below). They make incredible jeans. OMG!
    Quay Sunglasses I got a pair of Quay from Nordstrom Trunk Club and have never gone back. They are so flattering and don’t fall off your face. 😉

    Front Door Fashion  So– I’ve been a big fan of subscription services where you pay to have a personal shopper because I personally don’t like going shopping. I like BUYING. But I don’t like shopping and trying on clothes. I started off with Nordstrom Trunk Club and back in the day they were FANTASTIC!!! They’d send you a HUGE box of clothes based on what you told them you wanted and then you tried on and kept only what you wanted and returned what you didn’t. I loved discovering brands I’d never heard of and the convenience of trying on things in my own place with BETTER LIGHTING! (hello). Well, then I starting trying other services like Wantable and Stitch Fix and Daily Look. Wantable was great — for a while. They had a fitness focus one (I did a review on YouTube) and a fashion focus one. But then they went downhill and started only sending you like 3 things each shipment; that’s a waste of my time! I want a LOT of stuff shipped to me or I might as well shop myself and go to the damn mall ok? Then Nordstrom Trunk Club started to get absolute idiots working there and they would send the dumbest stuff and then they discontinued the service. Le sigh. Daily Look in my opinion is HORRIBLE. I also tried the lingerie one and that was a joke but FRONT DOOR FASHION IS A DREAM!!!! I cannot describe how perfect it is. It is literally having a dedicated personal shopper who GETS YOU– understands not only what you want and your size and style but– will pick out OUTFITS and send like stuff to mix and match with suggestions….it’s insane!!! And– it’s not all like — everything is priced at $5000 or everything is super cheap– it’s a perfect mix!! I’ve bought tops at $138 and some at $77 and some blazers at $577.  There are ranges of prices all over and you can decide how many pieces to keep and what to invest in. You pay $99 up front to get a box- and that goes toward whatever you keep– the more you keep, the more points you earn. It’s a very cool system. You really owe it to yourself to try out Front Door Fashion. I’ll do a post coming up showing some of my absolute favorite purchases from them– would you like that?

    How to Keep Your Home CLEAN

    I vacuum. A Lot. And I swear by these 2 items more than you can imagine. The Hoover Spot Cleaner is legit the most amazing stain remover situation you can wrap your head around – with us having 2 dogs now, clean up a LOT of stains. This has been worth EVERY PENNY!! And the Shark Vacuum was actually rated one of the top vacuums by Consumer Reports and I was fortunate enough to work with that brand and get to visit their headquarters and see a demo of their vacuum testing area — so cool. Ever since then, this is the only model I bought. NO regrets.

    Hoover Spot Cleaner and Stain Remover
    Shark Vacuum

    Food Favorites

    Wickles Pickles
    Protein Cookie Dough

    La Tortilla Gluten Free or Low Carb Tortillas (THE BEST on the market!!)

    Getting Fit and WELL.

    The Class Online Yoga Review

    One of the things I tried out and soon became obsessed with was the online streaming yoga/meditation/breathwork services provided by The Class. I really cannot recommend this enough– it is so spiritually medicating and that’s probably not even the best adjective. This isn’t just yoga. It’s got the BEST INSTRUCTORS who will take you on that journey– using the best music and just SPEAK TO YOU….I can’t tell you how many times I found myself holding back tears and then I’m like WHY?? This is how you do the work on yourself. This is what yoga is for…..and also– it’s so not like a traditional yoga class– VERY different from your typical yoga classes so if you are looking for that, this is far superior in my opinion. Luckily you can use the trial to dive in and check out all they have to offer. I cannot imagine you not signing up after you check it out- the monthly fee is reasonable– about $39 for a TON of mind and body work. Cannot recommend it enough. 

    Use this link to get your first 30-days free and test out The Class– that’s what I did and I was obsessed so fast, I think I didn’t even wait, I upgraded and joined fast. It’s like no other yoga/meditation experience you can think of!!! I cannot recommend it enough! Let me know if you check it out!



    If you enjoyed this post, you might enjoy checking out some of these other posts, videos and podcasts. BLOG: How to Reduce Inflammation Naturally. CLICK HERE. Blog: The Best Toning Workouts For Women. CLICK HERE. Blog: How to Reach Your Goals 3x Faster Than Before. CLICK HERE. Podcast: The Best Hormonal Imbalance Treatment For WomenCLICK HERE. Grab my free KETO KWIK START GUIDE by CLICKING HERE. My Keto Cookbook filled with over 50 Low Carb Recipes is available for just $9.95: CLICK HERE. Finally, if you’d like to learn all the tips and tricks on how to do KETO right and not waste time- and lose weight while enjoying legit amazing food (I lost 36 inches and 34 lbs on keto) – CLICK HERE to grab my online Keto Bootcamp Course for just $35.95. 


    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 Reduce Inflammation Naturally.

    Natural Remedies For Inflammation.

    How to Reduce Inflammation Naturally

    Are you curious about how to reduce inflammation naturally without prescription drugs? I’m with you- learning how to reduce inflammation naturally has been my top focus lately, ESPECIALLY after blood work confirmed I have a LOT of inflammation going on in my body.

    Inflammation is a common bodily response that plays a vital role in our immune system. However, dealing with chronic inflammation can be disruptive and even detrimental to our overall health. 

    As a self-proclaimed fitness fanatic focusing on managing my own chronic inflammation, I know it’s essential to explore natural remedies that can effectively alleviate symptoms without relying solely on over-the-counter medications. 

    In this blog post, I’ll delve into the world of natural alternatives for inflammation, providing you with effective strategies and remedies to promote well-being and reduce inflammation naturally.

    What IS Inflammation and What Causes Inflammation?

    how to identify inflammation

    Before we dive into all the natural remedies, let’s get a better understanding of inflammation and its causes. 

    Inflammation is the body’s response to injury, infection, or tissue damage. It manifests as redness, swelling, heat, and pain. 

    Common causes of inflammation include chronic stress (THIS IS ME), poor diet (or eating things that you may not know are inflammatory/reactive for you), sedentary lifestyle, environmental factors, and autoimmune disorders. By addressing the root causes of inflammation, we can effectively manage its symptoms and support our overall health.

    Skin Rashes and Hives as Signs of Inflammation

    Skin rashes and hives are commonly associated with inflammation and can serve as visible indicators of an inflammatory response in the body. Inflammation is the body’s way of responding to an injury or irritation and involves the release of chemicals that cause swelling, redness, heat, and pain. When this response happens in the skin, it causes rashes and hives to appear.


    These skin conditions often arise due to various triggers, including allergic reactions, infections, or autoimmune disorders, all of which can lead to an inflammatory response in the skin. Inflammation can cause the blood vessels in the affected area to dilate, resulting in redness, swelling, itching, and the formation of hives or raised skin rashes. 

    If you notice persistent or recurring skin rashes or hives, it is important to seek medical attention to determine the underlying cause of the inflammation and develop an appropriate treatment plan to address both the skin condition and the inflammation.

    How to Deal With Skin Rashes, Hives and Breakouts as a Result of Inflammation.

    When it comes to addressing skin rashes, bumps, and hives associated with inflammation, a multifaceted approach can provide relief and promote healing. 

    Firstly, identifying and avoiding potential triggers is crucial. This may involve keeping a diary to track any potential allergens or irritants that could be causing the skin reactions. Additionally, applying cool compresses or taking cool baths can help soothe the affected area and reduce inflammation. Using gentle, fragrance-free, and hypoallergenic skincare products can minimize further irritation. 

    Calming ingredients such as aloe vera gel, chamomile, or oatmeal baths can also provide relief. Over-the-counter antihistamines may help alleviate itching and reduce the allergic response. However, if the skin rash, bumps, or hives persist, worsen, or are accompanied by severe symptoms such as difficulty breathing or swelling of the face and throat, seeking medical attention is essential, as it could indicate a more serious allergic reaction or underlying condition. A healthcare professional can assess the situation, prescribe appropriate medications if necessary, and provide guidance on managing skin rashes, bumps, and hives associated with inflammation effectively. 

    Something else to consider is taking a food reactivity test. I discovered that many times when I’d get an outbreak of skin bumps it was due to consumption of corn, which I now know is highly reactive and inflammatory for me, as is too much dairy and gluten. Food can be medicine and the REMOVAL OF FOOD can also be medicine. 

    Glycolic acid, an alpha hydroxy acid derived from sugarcane, is renowned for its exfoliating and skin-renewing properties, making it an effective ingredient for addressing various skin issues associated with inflammation. This powerful acid works by gently dissolving dead skin cells and unclogging pores, which can be beneficial for conditions such as acne, hyperpigmentation, and rough, uneven skin texture that may arise from inflammation. Glycolic acid also stimulates collagen production, promoting skin elasticity and firmness. Incorporating skincare products formulated with glycolic acid, such as cleansers, toners, serums, or moisturizers, can help improve the appearance of inflamed skin by reducing redness, refining skin texture, and promoting a more even skin tone. 

    It’s important to start with lower concentrations and gradually increase usage to allow the skin to acclimate. If you have sensitive skin or existing skin conditions, you should be cautious and consult with a dermatologist if possible before incorporating glycolic acid into your skincare routine to ensure optimal results and minimize any potential irritation.

    The Limitations of Over-the-Counter Medications For Inflammation

    While over-the-counter medications like nonsteroidal anti-inflammatory drugs (NSAIDs) are readily available and provide temporary relief, they come with limitations and potential risks. Prolonged use of NSAIDs may lead to adverse effects such as gastrointestinal problems, liver damage, and cardiovascular risks. Therefore, exploring natural alternatives becomes crucial for reducing dependence on pharmaceutical options and their potential side effects. 

    Having had to take many OTC medications including NSAIDs for many years of my adult life, I can tell you that while they may provide short term relief, they absolutely cause other health problems that are usually far worse to address.

    Herbal Remedies for Inflammation

    Nature offers a plethora of powerful herbs known for their anti-inflammatory properties. Turmeric, with its active compound curcumin, has gained significant attention for its potential to reduce inflammation. I am all about Turmeric Lattes lately – I use this blend I bought in Austin religiously. Ginger, boswellia, and green tea are also effective in modulating the body’s inflammatory response. These herbs can be incorporated into daily routines through teas, adding them to meals, or taking them as supplements. Experimenting with different herbal remedies can help you find what works best for your body AND which ones you prefer.

    How Does Turmeric Help Fight Inflammation?

    Turmeric For Inflammation

    Turmeric, with its active compound curcumin, is widely recognized for its potent anti-inflammatory properties. To incorporate turmeric into your routine and harness its benefits, there are several options available. One popular method is to use turmeric powder in cooking. Add a teaspoon or two of turmeric powder to curries, soups, stews, or stir-fried vegetables to infuse your meals with its vibrant color and earthy flavor. Another option is to make a warming turmeric tea by combining hot water, a teaspoon of turmeric powder, a pinch of black pepper (which enhances curcumin absorption), and a squeeze of lemon or a dash of honey for taste. 

    I personally LOVE making a “Turmeric Latte” (sometimes called a Golden Latte) using almond milk and I add extra cinnamon. So good. 

    You can also find turmeric supplements in capsule or liquid form, which provide a concentrated dose of curcumin. When opting for turmeric supplements, it’s advisable to follow the recommended dosage on the product label and consult with a healthcare professional, particularly if you have any underlying health conditions or are taking other medications. Regardless of which method you choose, incorporating turmeric into your daily routine can be an effective strategy to naturally combat inflammation.

    The Best Ways to Use Ginger to Reduce Inflammation.

    Ginger for inflammation reduction

    Ginger is a powerful root known for its anti-inflammatory properties, making it a valuable addition to your inflammation-fighting arsenal. There are several ways to incorporate ginger into your routine. One simple method is to brew ginger tea by slicing fresh ginger root and steeping it in hot water for 10-15 minutes. You can enhance the flavor by adding a squeeze of lemon or a drizzle of honey. Or try this Ginger Infused Honey (OMG just found on Amazon). 

    Another option is to grate or mince fresh ginger and add it to stir-fries, curries, or soups during cooking. Its zesty and slightly spicy flavor pairs well with various dishes. We’ve been doing so much lately cooking Asian recipes- Korean dishes and Chinese food- we are using a LOT of ginger in our cooking and it really is a fantastic flavor addition. This squeeze ginger in a bottle (minced fresh ginger) will change your cooking life. CLICK HERE to buy on Amazon. 

    Additionally, you can blend fresh ginger into smoothies or juices for an added kick of anti-inflammatory goodness. 

    If you prefer convenience, ginger supplements are available in capsule form, ensuring a consistent dosage of ginger’s active compounds. As with any dietary addition or supplementation, it’s always advisable to consult with a healthcare professional to ensure it aligns with your specific health needs and any existing medications you may be taking. By incorporating ginger into your daily routine, you can tap into its anti-inflammatory benefits and support your overall well-being.

    How Does Boswellia Help With Inflammation?

    Boswellia for inflammation

    Boswellia, also known as Indian frankincense, is a resin extracted from the Boswellia serrata tree and has been used for centuries in traditional medicine for its anti-inflammatory properties. The main active compounds in boswellia, known as boswellic acids, have shown promise in reducing inflammation by inhibiting certain enzymes involved in the inflammatory process. 

    Studies have indicated that boswellia may be particularly effective in managing inflammation associated with conditions such as osteoarthritis, rheumatoid arthritis, and inflammatory bowel disease. Additionally, boswellia has been reported to have analgesic properties, helping to alleviate pain often associated with inflammation. Incorporating boswellia as a natural remedy may provide an alternative or complementary approach to reducing inflammation and promoting overall well-being. Both my husband and I are taking Boswellia daily to help with inflammation. 

    Dosage Recommendation for Boswellia:
    When it comes to the dosage of boswellia, it’s important to follow the recommendations provided on the specific product you choose. The suggested dosage can vary depending on the concentration of boswellic acids in the supplement or extract. As a general guideline, a typical dosage range for boswellia supplements is 300-500 mg, taken two to three times a day. However, it’s always best to consult with a healthcare professional, such as a naturopath or herbalist, to determine the appropriate dosage for your individual needs. They can take into account factors such as your health condition, other medications you may be taking, and any potential interactions or contraindications. Their expertise will ensure you are taking the proper dosage of boswellia to maximize its anti-inflammatory benefits while maintaining safety and effectiveness.

    Essential Oils For Reducing Inflammation.

    I discovered essential oils at the spa, go figure. But they aren’t just for spa days.

    Another avenue to explore in natural inflammation relief is essential oils. Lavender, chamomile, eucalyptus, and frankincense are well-known for their anti-inflammatory properties. Essential oils can be used through aromatherapy, topical application, or diluted for massages. It’s essential to follow safety guidelines and use them responsibly. Before use, consider performing a patch test and consult with a qualified aromatherapist for proper usage and dosage instructions.

    Using Essential Oils Topically for Inflammation:

    IMPORTANT! Do not make the mistake I did when I first bought essential oils and think you can just apply them to the skin anywhere in any way! LOL. I’ll never forget being told about peppermint oil helping to relieve headache pain. I had a banger headache and my eyes were throbbing. I put peppermint oil ON MY EYELIDS– OMG!!!!!! I was stinging for hours. Hours! Now I get why they say use a carrier oil! 

    Topical application of essential oils can provide targeted relief for localized inflammation. Before applying essential oils to your skin, it’s crucial to dilute them with a carrier oil to prevent skin irritation or sensitization. Common carrier oils include jojoba oil, coconut oil, almond oil, or olive oil. To create a diluted blend, add a few drops of essential oil to a tablespoon of carrier oil and mix well. Gently massage the diluted mixture onto the affected area, allowing the skin to absorb the oils. 

    You can also create a soothing compress by adding a few drops of essential oil to a bowl of warm water, soaking a clean cloth or towel in the mixture, and applying it to the inflamed area. Popular essential oils for inflammation relief include lavender, chamomile, eucalyptus, and frankincense. However, it’s important to note that everyone’s skin is unique, and some individuals may be more sensitive to certain essential oils. Perform a patch test on a small area of skin before applying the blend to larger areas to ensure there are no adverse reactions. If you have any concerns or questions, consult with a qualified aromatherapist or healthcare professional for personalized guidance on using essential oils topically for inflammation.


    Lifestyle Changes You Can Make to Help Reduce Your Inflammation Response.

    Meditation for inflammation

    Beyond herbal remedies and essential oils, lifestyle adjustments play a pivotal role in managing inflammation. Stress reduction techniques like meditation, yoga (I strongly suggest you check out— I am a subscriber and truly obsessed with these totally unique and feminine centered classes that often bring out the emotions in me big time. CLICK HERE to check them out and start with a free trial like I did then find YOUR obsession.) , and deep breathing exercises have shown promising effects on reducing inflammation levels.

     Engaging in regular exercise not only improves overall fitness but also helps combat inflammation. Quality sleep, a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, and maintaining a healthy weight are additional lifestyle factors that contribute to managing inflammation effectively.

    Attacking Inflammation Naturally. You Can Make a Difference. I am!

    Yoga for inflammation

    So many of us are silently suffering from inflammation and doing nothing about it. I wrote this blog post for those of you who may be like I was– not KNOWING that the “stuff” that was going on with my body from skin bumps and hives to gaining inches FAST – way too fast to be weight gain (inflammation related to too much dairy– I cut dairy and lost almost 3 inches in a week!!) to headaches to joint pain for no reason– it was all inflammation and could all get better — if I took better CARE OF MYSELF!

    Taking a natural approach to manage inflammation can have a profound impact on our overall well-being. When we understand the causes of inflammation and explore effective alternatives to over-the-counter medications, we can proactively address and reduce inflammation naturally. Herbal remedies, essential oils, and lifestyle adjustments offer viable options to mitigate inflammation’s adverse effects and promote long-term health. 

    Embrace the power of nature and make informed choices that support your body’s natural healing abilities. Take inflammation seriously. Decreasing it can totally change your fitness results and improve your whole state of being. Remember to consult with healthcare professionals if needed and listen to your body’s signals as you embark on your journey toward a healthier, inflammation-free life. Let me know which of these approaches you try and how they helped you!

    But Wait, There's MORE!

    But Wait Theres More

    If you enjoyed this post, I’ve got a few more that you’ll likely want to check out. My last blog post on How Much Protein Do Women Need CLICK HERE.  How to Have Good Gut Health: CLICK HERE. How to Deal With Hormonal Acne: CLICK HERE. Be sure to subscribe below so you don’t miss out on the good stuff coming up!

    Join My NEW Newsletter Situation!


    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 Much PROTEIN Should Women Eat to Build Muscle (and Lose Fat!)?

    How Much Protein Per Day For Women to Lose Fat and Build Muscle?


    How much protein should women eat if they want to lose weight but also build muscle? In this blog post, I’ll share what I’ve learned on this topic and what I’m focusing on personally so you’ll understand completely how much protein women should eat on a daily basis. I’ve recently enhanced my KETO diet approach to remain KETO/Low-Carb but also be very focused on high protein– why? Because when I learned how much protein women should eat to support muscle gains and fat loss- I realized I was likely not eating nearly enough. And once I focused on adjusting my macros, I found that I could easily do HIGH protein and the same low-carb (50G or less per day typically) and stick with my caloric deficit. I’ve been on this track for about 2 weeks so far and have am SEEING RESULTS. Tune in to the blog post below to learn more about how much protein should women eat, why they should focus on eating more protein, how protein helps with muscle gain/growth and recovery and how protein supports fat loss with a conclusion summarizing what I’m doing in MY diet and workouts and how it’s working so far and what my goals are for the future! 

    Do women need to eat as much protein as men?

    how much protein should I eat to gain muscle

    Our fitness industry has long been permeated by the notion that women need to eat less protein than men to achieve their fitness goals. Much of this mythology is spread by women trainers also promoting super low-calorie diets and suggesting women should never lift heavy weights for fear of “bulking up’ (eye roll).  That said, recent studies have shown that this is simply not true. The fact is, women need just as much protein as men to build muscle and lose fat. In this blog post, I’ll talk about the recommended daily protein intake for women, the benefits and importance  of consuming enough protein, and the best sources of protein for building muscle and losing fat.

    What is Protein and Why Is it IMPORTANT For Women Who are Weight Training?

    Steak Salad High Protein

    Protein is one of the three macronutrients that are essential for human survival. It is made up of amino acids and is responsible for building and repairing tissues in the body. Women need protein to maintain and repair muscles, bones, and organs. Protein is also important for hair, skin, and nail health. It’s also that thing we enjoy eating in dishes like sushi or burgers with fries or tacos or roast turkey or Turkey Taco Bowls (just had this this week sooo good!!) any sandwich etc. 

    How Much Protein Does a Woman Need?

    how much protein should I eat in a day

    The amount of protein a woman needs varies depending on her body weight, activity level, and fitness goals. Generally, women need between 0.8 and 1.2 grams of protein per kilogram of body weight. (For those non-metric people like myself, 1 kilogram = 2.2 LBS.) This means that a woman who weighs 130 pounds (59 kg) should aim to consume between 70 and 100 grams of protein per day. However, women who are trying to build muscle or lose fat may need to consume more protein than this. For reference, based on what I’ve read and learned from several trainers in my age group– I’m currently focusing on 100g-125g of protein per day. This doesn’t mean YOU need to focus on that much– we all need to do our own research. I’m doing 1600 calories a day, 50g of carbs, 100-125g protein and the rest healthy fats. 

    How Does Protein Help With Muscle Growth?

    When we lift weights, we are essentially creating small tears in our muscle fibers. It may sound counterintuitive, but it is these tears that actually stimulate muscle growth and repair. In order for our body to repair and rebuild the damaged muscle tissue, it needs a steady supply of amino acids – the building blocks of protein.

    When we consume protein, our body breaks it down into its individual amino acids and uses those amino acids to repair and rebuild  that muscle tissue. This process is called muscle protein synthesis, and is essential for muscle growth and recovery.

    The consumption of protein can help to prevent muscle breakdown as well. When we don’t consume enough protein, our body may start to break down existing muscle tissue in order to access the amino acids that it needs for other functions. By consuming enough protein, we can help to prevent this muscle breakdown and ensure that our body has the amino acids that it needs to support muscle growth and recovery.

    It’s also worth noting that not all proteins are created equal when it comes to muscle growth. In particular, protein sources that are high in leucine – an amino acid that plays a key role in muscle protein synthesis – are especially beneficial for muscle growth. Some examples of protein sources that are high in leucine include animal-based proteins like meat, poultry, and dairy, as well as plant-based proteins like soy and quinoa.

    In summary, protein is essential for muscle growth and recovery. When we lift weights, we create small tears in our muscle fibers that require amino acids to repair and rebuild. By consuming enough protein – especially protein sources that are high in leucine – we can support muscle protein synthesis and prevent muscle breakdown, leading to stronger, healthier muscles over time.

    Benefits vs. Risks of Consuming Enough or Not Enough Protein for Women.

    Consuming the right amount of protein has myriad benefits for women, including increased muscle mass, improved bone density, and a faster metabolism. (BAM!) Protein also helps to keep you feeling full for longer, which can help with weight loss. Not consuming enough protein can have some negative health consequences for women, including muscle loss, bone density loss, and a weakened immune system. YIKES. Women who are not getting enough protein may also experience fatigue, weakness, and a slower metabolism. Enough reason to up your protein game??

    What are the BEST Sources of Protein For Women?

    Classic egg omelette

    OMG. There are SOOOO many sources of protein that are ideally suited for women, including lean meats, fish, eggs, dairy, and plant-based sources such as beans, nuts, and tofu. Plus of course you can incorporate additional enhancements like protein powders and protein bars as well. This helps to mix things up and you can create fun recipes. Right now, the entire internet is making high protein recipes using cottage cheese for virtually EVERYTHING. Stay tuned, I’ll share my favorites in a post coming up next week and down below I have one for you to start with! Try to choose high-quality sources of protein that are low in saturated fat and added sugars. Want some fantastic ideas for high protein low carb meals? Hmmm where could you get that I wonder? OH YEA– my KETO COOKBOOK!! 

    Protein Timing and Distribution

    In addition to understanding how much protein women need to consume, it is also important to consider the timing and distribution of protein intake. Some research suggests that consuming protein right after a strength training workout can help to support muscle recovery and growth. Additionally, spreading protein intake throughout the day (rather than consuming all protein in one or two large meals) can also be beneficial for muscle growth and recovery. What am I doing currently? I have shifted from intermittent fasting to eating 3 meals a day and one “snack” which is typically a protein shake or a protein snack (some kind of Greek Yogurt or Cottage Cheese + Protein Powder concoction). I’m actually really enjoying it– and it is certainly working well with my new training schedule because the working out for sure has increased my appetite. 

    So How Does Protein Help With WEIGHT LOSS?

    ideal amount of protein for women

    Protein is often recommended for women who are looking to lose weight because  it can help to reduce cravings and feelings of hunger. This can make it easier to stick to a calorie-restricted diet, which is a key component of weight loss.

    One way that protein can help to reduce cravings and hunger is by affecting the hormones that regulate appetite. When we consume protein, it triggers the release of hormones like cholecystokinin and peptide YY, which can help to reduce feelings of hunger and increase feelings of fullness. Additionally, protein can help to slow down the emptying of the stomach, which can also help to keep us feeling full for longer.

    Another way that protein can assist with weight loss is through its higher thermic effect compared to carbohydrates or fats. The thermic effect of food refers to the amount of energy that is required to digest, absorb, and metabolize the nutrients in food. Protein has a higher thermic effect than carbohydrates or fats, meaning that the body burns more calories digesting protein than it does digesting other nutrients. This can help to boost metabolism and support weight loss over time.

    Finally, consuming protein can help to preserve muscle mass during weight loss. When we lose weight, we typically lose both fat and muscle mass. However, by consuming enough protein and engaging in strength training, we can help to preserve muscle mass while losing fat. This can help to ensure that our body is burning fat rather than muscle for energy, leading to a healthier and more sustainable weight loss.

    In conclusion, protein can be a helpful tool for women who are looking to lose weight. By reducing cravings and feelings of hunger, boosting metabolism, and preserving muscle mass, protein can support healthy weight loss and help women achieve their fitness goals. Have I convinced you to up your protein focus yet?

    1-2 Punch: High Protein, Low Carb!

    High Protein Low Carb Diet

    So, y’all know I have been formerly strict KETO and that is what helped me finally bust out of a long plateau where I could NOT lose weight no matter what- and I lost 36 inches and 30LBS. I was strictly keto for about 1 year and 4-5 months until my doctor and I started working together end of last year to begin adding carbs back into my diet. I didn’t do this strategically enough, and I think frankly I was too confident in my weight loss and having had kept it off so successfully for so long— but let’s summarize and say that the experience of shifting to a much heavier carb diet ended up with me experiencing major stomach and digestive issues and gaining some weight back. MASSIVE BUMMER. I decided about 10-12 weeks ago to get back to keto and then start working out like I used to — with a strong weight training focus. It was mid-way into getting back to my keto focus that I started following a lot of great women on social who taught me a lot about the need for more protein– then my functional medicine doctor agreed. So I currently still do low/carb-keto but I do high protein.

    A high protein, low carb diet can be an effective approach for women who are looking to lose weight and build muscle. Here are some ways that this type of diet can be beneficial:

    Increased satiety: One of the main benefits of a high protein, low carb diet is that it can help to increase feelings of fullness and satiety. This is because protein takes longer to digest than carbohydrates or fats, which can help to keep us feeling full for longer. By consuming more protein and fewer carbs, we may be able to reduce overall calorie intake and support weight loss.

    Muscle preservation: When we consume a low carb diet, our body begins to shift from using carbohydrates for energy to using fat. This process is known as ketosis, and it can be beneficial for weight loss. However, when our body is in a calorie deficit (i.e. consuming fewer calories than it burns), it may also start to break down muscle tissue for energy. By consuming enough protein, we can help to preserve muscle mass and ensure that our body is burning fat rather than muscle for energy.

    Improved insulin sensitivity: Insulin is a hormone that helps to regulate blood sugar levels. When we consume a lot of carbohydrates, our body produces more insulin to help process the glucose in our blood. Over time, this can lead to insulin resistance, which is a risk factor for a variety of health conditions. By consuming a low carb diet, we can reduce the amount of insulin that our body produces and improve insulin sensitivity, which can be beneficial for overall health and wellness.

    Increased muscle protein synthesis: a high protein diet can also stimulate muscle protein synthesis, which is essential for muscle growth and recovery. By consuming enough protein and regularly strength training, women can support the growth and maintenance of lean muscle mass, leading to stronger, healthier muscles over time.

    In summary, a high protein, low carb diet can be a beneficial approach for women who are interested in losing weight and building muscle. By increasing satiety, preserving muscle mass, improving insulin sensitivity, and supporting muscle protein synthesis, this type of diet can help women achieve their fitness goals and improve their overall health and wellness. It is important to work with a healthcare professional to determine if this approach is appropriate for your individual needs and goals.


    But Wait There's More

    If you enjoyed this post my friends, you’ll probably enjoy checking out some of the following links to videos, podcasts and more blog posts. I’ve got you! VIDEO: The Best Tips From “The Glucose Revolution Book” CLICK HERE. VIDEO: What happened when I added carbs back into my diet: CLICK HERE. The Best Toning Workouts For Women: CLICK HERE. A Killer Sandbag Circuit Workout You Can do ANYWHERE: CLICK HERE. Grab my FREE Keto KWIK START GUIDE full of tips, recipes and hacks that helped me go keto and lose 30 LBS and 36 INCHES; . . Want to learn how to go KETO the way I do it? I’ve coached tons of women and all have lost more than 25LBS successfully — CLICK HERE to take my online course- the 5-Day Keto Bootcamp for just $99. 


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