wellnessbydrk

I’m following a body recomp plan since my goals are to lose fat while building muscle, so that’s why I’m in a *slight* calorie deficit, let me break it down⬇️⁣ ⁣ My maintenance is 2,100 calories per day⁣ ⁣ When following a body recomp plan, you only want to be in a 200 to 300 calorie deficit (max‼️)⁣ ⁣ So the total for everything in this video is ~ 1,850 calories⁣ ⁣ AND I hit my goal of 130 grams of protein⁣ ⁣ To recomp your body, it’s VERY important to still hit your protein target while remaining in a deficit ⁣ ⁣ And to support good hormonal balance and a strong metabolism I opted for easy-to-digest carbs (fruit, dates, dairy, root vegetables)🍯🥛🥭🍠⁣ total ~180 grams ⁣ And my fats were saturated fat (everything in this video was either cooked in grass-fed butter or coconut oil🧈🥥) total ~50 grams ⁣ Want to lose fat, build muscle, AND thrive with balanced hormones?💪🏼 Follow me for nutrition tips & meal ideas 👉🏼 @drkaitlyn.fit ⁣ ⁣ ⁣ #prometabolic #prometabolicnutrition⁣ #animalbased #animalbaseddiet #bodyrecomposition #bodyrecomp #bodyrecompcoach

Craving sugar isn’t a weakness — it’s your body’s natural call for FUEL!⛽️⁣ ⁣ Glucose, which we get from sugars and carbs, is actually the body’s *preferred* energy source. ⁣ ⁣ Every cell, from your brain to your muscles, runs most efficiently on glucose💪🏼⁣ ⁣ In fact, certain parts of the body can ONLY run on glucose (parts of the brain, red blood cells, parts of the kidneys)🧠🩸⁣ ⁣ Restricting or avoiding sugar can lead to strong cravings later on, as your body still needs that energy source. ⁣ ⁣ That’s why diets too low in carbs often backfire, leading to a binge on sweets. When your body senses a lack of glucose, it’ll push you to seek out sugar — fast!⁣ ⁣ 🧠The brain especially relies on glucose for sharpness, mood stability, and focus (psst… if you know someone who feels more mental sharpness and alertness from going low carb, this is due to STRESS HORMONES‼️)⁣ ⁣ So, rather than denying yourself, focus on natural, nutrient-dense sources of glucose that provide sustained energy, such as:⁣ ⁣ 🍇fruit⁣ 🍊freshly squeezed fruit juices⁣ 🍯raw honey⁣ 🍁pure maple syrup⁣ 🥛high quality dairy⁣ ⁣ When you meet your energy needs throughout the day, the urge to binge on cookies or candy fades because your body feels nourished, not deprived. ⁣ ⁣ Fuel up right, and watch your energy and cravings stabilize! 🌞⁣ ⁣ Share this with someone who needs to read it!🫶🏼⁣ ⁣ ⁣ x⁣ Kaitlyn⁣ ⁣ ⁣ #prometabolic #prometabolicnutrition ⁣ #animalbased #animalbaseddiet #bodyrecomposition #bodyrecomp

Dr. Ray Peat’s raw carrot salad is more than just a simple snack — it’s a tool to help detox your body, balance hormones, and support gut health!⁣ ⁣ Here’s how it works:⁣ ⁣ 🥕Detox Support: The unique fibers in raw carrots bind to excess estrogen & endotoxins (harmful gut toxins) & help eliminate them from the body💩 This supports liver function & promotes regular bowel movements, which are key for hormone balance and detoxification.⁣ ⁣ 🥕Hormone Balance: By reducing estrogen reabsorption in the gut, this salad can help ease symptoms of estrogen dominance like PMS, bloating, & mood swings.⁣ ⁣ 🥕Gut Health: The fibers in raw carrots also have antibacterial properties that help control harmful bacteria in the gut, reducing inflammation + promoting a healthier digestive system.⁣ ⁣ 🥕Supports Regularity: If you’re struggling with sluggish digestion or feeling bloated, this simple salad can help keep things moving & support overall digestive health.⁣ ⁣ ⬇️ How to make it:⁣ ⁣ 1. Grate 1 raw carrot lengthwise ⁣ 2. Add a splash of apple cider vinegar and a bit of coconut oil (~1-2 TSP) ⁣ 3. Add a pinch of sea salt⁣ ⁣ Incorporating this into your daily routine can help balance your hormones, improve digestion, and boost detoxification naturally.⁣ ⁣ The key here is *consistency* 🔑 I've been eating the salad on and off for years now, but l've seen the best results when I started eating it DAILY!🥕⁣ ⁣ Have you tried the raw carrot salad yet? Let me know how it works for you!⁣ ⁣ x⁣ Kaitlyn ⁣ ⁣ #RayPeatInspired #RawCarrotSalad #prometabolic #prometabolicnutrition #estrogendominance

combining animal-based/pro-metabolic nutrition with a body recomp plan has me feeling AND looking my best👏🏼 still working towards losing fat & gaining muscle, but loving the progress so far🍑💪🏼 #animalbasednutrition #animalbased #bodyrecomp #bodyrecomposition #weightlosstipsforwomen

Proud of the progress I’ve made so far, especially since I wasn’t staying consistent with my fitness & nutrition until the beginning of September!👏🏼⁣ ⁣ I only recently started weighing myself, so idk how much weight I lost since the first pic⁣ ⁣ However, since I started weighing myself 2 weeks ago, I am losing ~ 1 pound per week, which is my goal!🙌🏼⁣ ⁣ Here is exactly what I’m doing to make progress⬇️⁣ ⁣ 1. Body Recomp Plan: I’m in a 300 calorie deficit, I won’t eat any less than that because I want to be eating enough to support muscle growth⁣ ⁣ ⁣ 2. Eating 1 gram of protein per pound of goal body weight (130 grams of protein per day)⁣ ⁣ 3. Keeping fat around 25 to 30% of my total calories (this has been super challenging tbh — can’t/won’t give up my whole milk or cheese😂)⁣ ⁣ 4. Hitting my step goal of at least 10,000 steps per day⁣ ⁣ 5. Strength training 3 to 5 days per week. I do 3 heavy days, the other 2 are lighter strength training💪🏼⁣ ⁣ I’m sharing all the details of my journey here and on Instagram, but if you want your own complete guide + 7-day meal plan, grab my Pro-Metabolic Nutrition ebook!🤍⁣ ⁣ ⁣ x⁣ Kaitlyn⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #prometabolic #prometabolicnutrition #animalbasednutrition #animalbased #fitnesstransformation

a few meals I’m loving lately…⁣ ⁣ 1. ground beef bowl + soft-boiled eggs + fruit & raw honey 🍓🫐🍯⁣ ⁣ 2. korean ground beef bowl🥕🥒⁣ ⁣ 3. steak w/ avocado chimichurri 🥩🥑⁣ ⁣ 4. top sirloin steak roasted in the oven, had this with white potatoes cooked in butter🥩🥔⁣ ⁣ ⁣ these recipes & more are in my Pro Metabolic Nutrition ebook, along with a 7 day meal plan to burn fat + build muscle, link in bio🔥⁣ ⁣ ⁣ x⁣ Kaitlyn ⁣ ⁣ ⁣ ⁣ ⁣ #prometabolic #prometabolicnutrition #raypeat⁣ #animalbased #animalbaseddiet #animalbasednutrition

‼️new IG👉🏼 @holisticbodyrecomp 🔥 follow so you can learn how to eat alllll your favorite foods (yes carbs, even chocolate & ice cream 🍫🍦) while losing fat, building muscle, & having a healthy metabolism👏🏼 #bodyrecomposition #bodyrecompcoach #bodyrecomp #prometabolic #animalbasednutrition

Daily habits that helped me go from PMS, painful periods, nausea/vomiting, headaches & migraines, and bloating to… 👉🏼 no sore breasts before period, decreased bloating, very mild periods, and no other PMS symptoms👏🏼⁣ ⁣ The key 🔑 to balanced hormones is a healthy metabolism, because your metabolism determines how much ENERGY your cells can produce🔥⁣ ⁣ When your metabolism is suppressed, your body doesn’t make enough energy to support optimal hormonal balance.⁣ ⁣ That’s why I recommend my Pro Metabolic Nutrition ebook to help you break free from hormonal hell for good!⁣ ⁣ ⁣ 🔗 in bio!⁣ ⁣ ⁣ x⁣ Kaitlyn ⁣ ⁣ ⁣ #prometabolic #raypeat⁣ #animalbased #estrogendominance #balancedhormones #pmsrelief ⁣

check my feed for the video of the benefits I’ve seen from consistently eating Ray Peat’s raw carrot salad (most importantly, no more PMS🙌🏼) 🥕🥕🥕 ⁣ ⁣ p.s. find this recipe & more in my pro-metabolic ebook w/ a 7-day meal plan & recipe guide…like in bio🫶🏼🥕🍳🍊🥩🫐⁣ ⁣ #rawcarrotsalad #raypeat #prometabolic #pmsproblems #estrogendominance

when you’re craving Mexican, but don’t wanna expose your body to toxic seed oils, try out this sweet potato taco bowl recipe🍠🌮⁣ ⁣ ⏳to save on time, the sweet potatoes and the ground beef can be meal prepped ahead of time ⁣ ⁣ Ingredients: ⁣ •2 medium potatoes peeled and diced ⁣ •1 tbsp coconut oil ⁣ •salt ⁣ ⁣ •1 lb 93% lean grass fed ground beef •salt to taste⁣ •optional spices: 1/2 tsp cumin, 1/2 tsp chili powder, 1/4 tsp garlic powder⁣ ⁣ Toppings (optional - whatever you like)⁣ •salsa ⁣ •fresh cilantro ⁣ •avocado ⁣ •jalapenos ⁣ •cheese ⁣ •lime wedges⁣ ⁣ Instructions: ⁣ 1️⃣ Toss potatoes in oil + salt, bake at 425°F for 20-25 min stirring halfway. ⁣ ⁣ 2️⃣ Brown beef in a skillet, add seasonings, cook until done⁣ ⁣ 3️⃣ Divide potatoes + beef into bowls, top with cheese, salsa, cilantro and any extras⁣ ⁣ ⁣ ⁣ CALORIES & MACROS:⁣ ~42 G PROTEIN | 24 G CARBS | 24 G FAT | 500 CAL ⁣ ⁣ Note👉🏼 This isn’t quite enough carbs for me, so I’d add fresh fruit like mango, berries, or grapes on the side 🥭🫐🍓🍇⁣ ⁣ ⁣ Save this post so you’ll have the recipe🫶🏼⁣ ⁣ ⁣ And follow @drkaitlyn.fit for more recipes like this one!⁣ ⁣ ⁣ ⁣ #prometabolic #prometabolicnutrition ⁣ #animalbased #animalbaseddiet #animalbasednutrition #healthyrecipe

I spent close to $200 on this grocery haul, there were a few items I couldn’t include in the video (due to time) but this represents about a week’s worth of food for our family of 3 tbh the prices are better at Aldi for most items, which is why we typically shop there! (check my feed for that grocery haul)🥩🍳🥕🥑🫐🧀 what type of content do you want to see next?👀 another grocery haul? recipes? fat loss tips? hormones balancing tips? comment what you want to see!⬇️ #animalbased #animalbaseddiet #prometabolic #walmartgroceryhaul #animalbasednutrition

this is how to lose 10 pounds before the end of 2024 *without* wrecking your metabolism 🔥 1️⃣ Start by tracking everything you eat & drink for a full week. Use an app to log calories and macros (protein, fat, and carbs). This will help you determine your maintenance calories—the amount you need to stay at your current weight. 2️⃣ Once you know your maintenance, a 600 calorie deficit will help you lose ~ 10 pounds before the end of the year (600 calories/day x 7 days = 4,200 calories 👉🏼 1.2 lb weight loss per week x 8 weeks left in year = ⬇️ 9.6 lb) 3️⃣ Eat 1 gram of bioavailable protein per pound of your goal body weight. Protein is essential for building & preserving muscle as you lose fat, which is key for body recomposition🔑 4️⃣ Keep fat around 25-30% of your total calories to support hormones & satiety. Use the remaining calories for carbs to fuel workouts and help maintain energy levels🍯🍌🍇🍓🥭 5️⃣ Aim for at least 10,000 steps per day. This low-intensity movement helps you burn extra calories & is easier to maintain consistently. 6️⃣ Strength train 3-5 days per week. Focus on 3 heavy lifting days to promote muscle growth, and 1-2 lighter days for endurance and mobility. Building muscle boosts metabolism & shapes your body as you lose fat💪🏼 7️⃣ Re-evaluate every couple of weeks. If progress stalls, consider slight adjustments to your calories or activity level. Need help creating a personalized plan and staying on track? Send me a DM on Instagram (@drkaitlyn.fit) to learn more about 1-1 coaching🙌🏼 #prometabolic #prometabolicnutrition #animalbased #animalbaseddiet #animalbasednutrition #bodyrecomp #bodyrecomposition

a nourishing recipe that can be made in less than 15 minutes?! yes, this is it!👏🏼 here’s what to do:⁣ ⁣ 1️⃣ cook your grass-fed ground beef (I use 90/10) in a pan until brown⁣ ⁣ 2️⃣ meanwhile, slice a ripe plantain and cook in pan with coconut oil over medium heat until they have a nice golden brown color on each side⁣ ⁣ 3️⃣ place cooked ground beef in a bowl, along with cooked plantains and a few pieces of sliced mango 🥭 drizzle with raw honey 🍯 and enjoy!☺️⁣ ⁣ this meal provides bioavailable protein, healthy saturated fat, and easy to digest carbs⁣ ⁣ it’s great during the luteal phase when many women require more quick energy sources (aka easy to digest CARBS) due to a rise in basal metabolic rate (thanks to progesterone)⁣ ⁣ ⁣ follow 👉🏼 @drkaitlyn.fit for more nourishing meal ideas🥩🥕🥑🥭🫐🧀⁣ ⁣ ⁣ and let me know in the comments what you like to add to your ground beef bowls!🍯🥭⁣ ⁣ ⁣ ⁣ ⁣ #prometabolic #prometabolicnutrition ⁣ #animalbased #animalbaseddiet #animalbasednutrition

I personally feel my best when I avoid these activities that induce STRESS (low carb, fasting, excessive cardio all lead to the release of stress hormones‼️) and/or expose my body to toxins (tap water, alcohol, lotions laden w/ chemicals, etc)⁣ ⁣ By avoiding these, my metabolism is strong and my hormones are in a much better place than before - I am no longer dealing with symptoms of estrogen dominance & suppressed thyroid function⁣ ⁣ The journey towards better health involves learning what to avoid❌ AND also the best foods + lifestyle practices to add into your routine ✅⁣ ⁣ If you want to learn more about the best foods to support your metabolism so that you can lose fat, build muscle, and thrive *without* following a restrictive diet, grab my e-book Pro-Metabolic Nutrition🥩🍳🥕🥑🫐🥭🥛⁣ ⁣ The link is in my bio 🔗⁣ ⁣ x⁣ Kaitlyn⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #prometabolic #prometabolicnutrition⁣ #animalbased #animalbaseddiet #animalbasednutrition #bodyrecomposition #bodyrecomp