When in doubt, run experiments

If you’re not sure what the next step is, try things.

For example, if you regularly overeat/eat when you’re not hungry, check in with how you’re feeling and if you might be using food to avoid something.

If you are, write down 10 healthier things you could experiment with doing instead.

Don’t put pressure on yourself to find the right one right away, just commit to experimenting. :)

Genetics and age matter, but…

…you have so much within your control before reaching those limitations.

Epigenetic expression is how your choices — environment, habits, stress, nutrition, sleep, etc. — flip certain genes “on” or “off.”

Blaming genetics can be tempting as the easy way out — owning the rest means taking responsibility and doing something about it.

Don’t skip meals

Why: When you under-eat for too long, your body responds by conserving energy — slowing metabolism, increasing fatigue, and holding onto fat stores for safety.

Eating enough signals that it’s safe to use energy, rather than storing it as fat.

Many of the people I’ve worked with who struggle with fat loss are actually eating too little / not consistently getting enough to eat.

Eat protein at every meal

Why: Eating a palm-sizing serving of protein at each meal is a great way to help with fat loss, body composition, and overall health.

It helps you full longer, stabilizes blood sugar and mood, and supports muscle repair.

It’s also essential for maintaining healthy hormone production—especially for women, who often under-eat it relative to what their metabolism and hormones need.

When protein is consistently low, it can show up as irregular hunger, low energy, hair shedding, dull skin, mood swings, weaker workouts, slower recovery, and stubborn body-composition changes that don’t match the effort you’re putting in.

Lifting weights supports a healthy metabolism

Why: Muscle burns calories even at rest, helping your metabolism stay stronger and staying lean easier.

How to optimize fat loss / body composition

Why: Protein and healthy fats are digested more slowly, helping you feel full for longer.

Sugar and high-glycemic carbs are more quickly digested, so you might feel hungry again more quickly. They’re also what we tend to overeat more than protein or healthy fats.

Eat less sugar by getting good sleep

Why: Sleep deprivation makes it more likely for your body to reach for fast energy foods (i.e. carbs) to compensate for low energy.

Lack of sleep also causes your body to create more ghrelin (hunger hormone) and less leptin (fullness), affecting your hunger cues.

Move after eating carbs/sugar

Why: Movement helps your muscles use up some of that sugar for energy so it’s not floating around your bloodstream. It helps keep your blood sugar more stable and make it easier for your body to respond to insulin.

Go for a walk, dance, or do some squats!

If you eat more carbs than you need for your current activities, your body turns them into fat to store for later, an intelligent survival mechanism.

Balance & moderation is key

Why: Crash diets don’t work because you can’t eat that way for the rest of your life. The goal is “the middle way”, where your favorite foods are still part of your routine.

Freedom is being able to make healthy choices out of awareness of energy balance and what works best for you, rather than blindly following restrictive rules.

When you understand how different foods affect your body and support your needs, you can make intentional choices that move you toward your health and physique goals.

If you’re struggling to find balance, let’s talk!