More than what meets the eye…

At this point in the digital age, basically all niche social media outlets have become picture books of our lives. The words are gone, no more anonymous blog posts or forum threads, we let photos tell our stories…which honestly, I absolutely prefer. There’s a reason I can’t keep a Facebook account active for longer than a month as of late, people take way too much of an advantage of having a 500+ audience to post an irrelevant ‘status’ to. Coming from a business perspective though, especially in the fitness and health industry, there really couldn’t be a more handy tool than having the freedom to post a magazine of your product (aka body) for all to see and be inspired by. But where is the line between self promotion and relying solely on your appearance for credibility?

The sexualization of fitness is never going away, I’m sorry (no I’m not) but if you honestly think that you have 10K or more followers on Instagram because of your ‘motivating’ attitude and not because of the provocative thoughts your sweaty pumped up muscles inspire in your pictures and videos, you are lying to yourself. EVEN if you have the most honest intentions in the world, people are going to objectify you and fantasize about way more than picking your brain over a cup of coffee on the benefits of fasted cardio. I am not exempt from this phenomenon either, I recently posted a photo of myself in a bikini and it has the most likes out of any photo on my page, literally the least important thing I have probably ever posted on my account received the absolute most attention…honestly, it’s kind of disheartening to me. I work extremely hard to find and promote valuable information to share on social media, the REAL stuff, the stuff that could change the future of our planet and children’s lives if enough people knew about and acted on it. But nobody gives a shit about that unless it’s attached to a picture of some #squatspo ass or ‘hot guy with a beard’ pic. When did a six pack, tattoos or a cool mustache become more interesting than minimizing greenhouse gas emissions? Hahaha, what the hell am I even saying? That sentence even sounds ludicrous to me and I genuinely feel it’s an injustice. Maybe if more of these types of folks used their ‘powers’ for good I’d have a little less to rant about…but if you don’t have any depth or character behind that smoking body or sweet beard, what is your worth, truly? What is your message? What do you stand for? If you have that kind of platform to reach TEN THOUSAND PEOPLE, 10,000! USE IT FOR SOMETHING MORE IMPORTANT THAN YOUR BODY. That’s all I’m saying. There is absolutely nothing wrong with working your ass off to reach and maintain a desirable appearance, and it’s so easy to be admired for that because it’s instant, people see you, they automatically think; motivated, strong, dedicated etc…which are all respectable things to be known for, but what if you poured 1/10th of the power of those adjectives into the Big Brothers Big Sister’s program? Or did a tour with Green Peace? Maybe you just start volunteering on weekends for a non-profit…think of the impact you could make. It’s incredible and immeasurable who or what you could inspire.

I firmly believe in taking full advantage of social media, on all platforms. But promote something meaningful at least. Be more than a pretty face, be a revolutionary for your own personal passions.

Can good D cure the common cold?

The Earth and sun are two of the most underutilized health and longevity improving tools out there. We are SO quick to make a Doctor’s appointment at the first sign of a cold, & don’t think twice about a round of antibiotics to banish said cold. But rarely stop to ask ourselves WHY we are getting sick. I mean it’s just part of being human right? Sometimes we get a hold of some germs that are just a bit too much for our immune system to handle, so our lives take a back seat for a few days while we deal with it and then we’re right back up and going. Truth be told though, the ever so cutely named ‘common cold’ should really not be that common…not to mention things like strep throat or the full blown influenza virus.

There are so many decisions we make in our daily lives that affect our immune systems, yet very few of which you’re told are to blame for your weak ass antibodies. I think most people know by now that the majority of your immune system lives in your intestinal tract, that means that what you eat has a HUGE impact on how often you get hit with a stuffy nose or sore throat. And if you’ve ever taken antibiotics in your life, even one time, all the good bacteria in your gut has been eliminated…which is why it’s so imperative to be taking a high quality probiotic daily (preferably first thing in the morning before any food). Diets which are high in hard to digest foods (animal proteins, saturated fat, gluten etc.) and low in fiber are going to attribute the most to a weakened immune system. There are ways to combat this which I’ll cover later, but for now; the more efficient your digestion is the better off your overall health will be.

So what the hell do the Earth and the Sun have to do with the cold you had last month? Well there were a good few thousands of years where we didn’t have black out curtains to allow us to sleep at any point in the day, alarm clocks to wake us, or Netflix keeping us awake gazing into unnatural blue light until 3AM, we also didn’t have Nikes attributing to increased sprint speed and creating a barrier between our feet and the Earth. We rose with the sun, walked barefoot and slept when it got dark, which kept our circadian rhythm on track.

circadian rhythm is a daily cycle of biological processes that the body undergoes in response to the environment, mostly as a response to sunlight. Early morning light raises the body’s Cortisol hormone, giving us energy and engaging our Sympathetic nervous system, as the sun sets our Cortisol should naturally decrease as the body taps into the Parasympathetic nervous system in preparation for sleep/rest/repair mode.  Exposure to the sun is crucial for getting our daily dose of Vitamin D, which regulates immune system function and the absorption of multiple essential nutrients…kind of important. Anyone with a low stress 9 to 5 job who sleeps outside is probably the closest to having a regular circadian rhythm, but realistically who is living stress free, waking at sunrise in a sleeping bag, going to work smiling every day, having dinner by sunset and getting in bed to do it all over again by dark? Some hippy who hates fun probably, it’s obviously not that common for anyone to be living that close to the Earth’s natural rhythms, and that’s ok because we can bio-hack our way back on track. My favorite 🙂

The other half of the puzzle is connecting to the Earth’s natural negative charge. Your immune system functions optimally when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth. This is an age old (like, the beginning of time) type of practice but, within the past 50 years people started to figure out how to make money off of the most free thing there ever was besides breathing, and the term ‘Earthing’ was coined. I mean there’s even books written about it (I know because I own one…). Earthing or Grounding as it’s sometimes called is simply taking off your shoes and socks and walking around in the grass. Yep….thats it. Get your bare skin touching the Earth’s natural surface for a minimum of 30 minuets per day and you’ll be amazed at the difference you’ll feel in your energy and health. I personally think that the best time to do this is in the early morning, I have two dogs and the first thing they do when we they get up is walk straight outside and stretch out in the sun for at least 15 minutes. We can learn a lot from natural instinct like that.

To summarize, the best way to keep your immune system strong and functioning properly;

  • Eat a plethora of whole fiber rich foods to keep your digestion on track; fruits, vegetables, potatoes, legumes and gluten free whole grains.
  • Prioritize micronutrients; living foods, leafy greens etc…vegetable juices are a good way to get a big hit in a small package.
  • TAKE A PROBIOTIC, every single morning when you wake up.
  • Try and get on a solid schedule with your sleep, wake up before 9AM and be in bed as early as possible, I know you have a DVR, watch The Bachelor tomorrow.
  • Get outside and expose as much of your body as you comfortably can to the sun with-out freaking out your neighbors for at least 15 minuets per day.
  • Preferably practice this sun exposure barefoot and in the morning,  laying on the Earth is just as acceptable if you aren’t trying to get like me and do your yard work in a bikini.

Cold’s are lame, so prioritize your health as much as you do your abs.

Burn baby burn! The 6 meals a day myth, torched…

We’ve all heard it before, believed it at one point, or are still living by it…“Eating small meals throughout the day keeps that Metabolic fire buring!”Duh right? If we knew anything about anything it makes sense, your metabolism is heightened each time you eat, so eating more often = faster more active metabolism = more calories burned through out the day. But we have to talk about WHY your metabolic rate is raised…

It’s called TEM, or the ‘Thermic Effect of Food’…. basically, every time you eat, your Metabolic Rate is boosted above it’s baseline and energy is expended by your body (calories are burned) to digest the food you ate, convert it to energy and then dispose of it.

  • Approx. 30% of Protein calories you consume are burned via TEM
  • 15-20% of Carbohydrate calories
  • and 3-5% of Fat.

So typically 10% of your total calories in one meal are burned solely through the TEM process.

Let’s look at a 2000kcal per day diet (say 40% Protein, 30% Carb and 30% Fat) broken down into 3 different meal frequency combinations over the course of 72 hours…so 3 days of eating the exact same macronutrients, just in different proportions per sitting and times. Keep in mind that TEF = 10% of calories consumed in one sitting…

Day 1.) Two meals at 1000kcal. 
TEF is 100kcal x 2 = 200kcal

Day 2.) Four meals at 500kcal. 
TEF is 50kcal x 4 = 200kcal

Day 3.) Six meals at 333kcal. 
TEF is 33kcal x 6 = 198kcal ( Round it up alright? )

So regardless of your meal frequency, TEF and your caloric expenditure would be identical…the only real reason I see for eating 6 meals per day would be personal preference or satiety during a cut, but let’s be honest, who the hell wants to eat ‘because it’s time’ everyday for the rest of their lives? 
(…there is something to be said about specific timing of macronutrients through out the day, say based around pre/post work out intake, but this post is solely about the way food affects your metabolism…cool it haterz.)


“I can’t, I have to go to the gym…”

Hi, my name is Kaitlin and I have an addictive personality….

Now this in no way means that I am one of those people everyone wants to be around and can’t get enough of, it means that when I find something I like, I do it to the full extent of which it can be done until it cannot be done anymore.

For example, about 5 years ago I exchanged drugs and alcohol for fitness, committed to it whole heartedly, wound up doing some competitive bodybuilding shows, got way too lean too fast and absolutely destroyed my metabolism…which I suppose I am somewhat grateful for because it opened my mind up to a whole new way of looking at nutrition and how to approach clients when it came to fat loss, BUT, none the less it was a mistake that I still pay for.

Fitness is still a part of my day, every single day. I feel lazy and for lack of a better term, ‘fat’ when I don’t get my blood pumping in one way or another on a daily basis. Similar to when I was a dead beat substance abuser and didn’t get some sort of fix that day, but instead of feeling out of shape and lazy, I felt anxious and irritable. And now that I’ve typed that I see that basically nothing has changed. Subconsciously my mood is relatively shittier when I haven’t gotten a work out in during the day.

I am 100% positive that if you are in the least bit active, you can relate to that. You could be at sub 10% BF and still feel like a walrus if you don’t hit the gym as planned. (That  coming from my personal experience …) It’s an absolute addiction, much better than some others you could pick up, but an addiction none the less. I mean, by now anyone who’s watched Legally Blonde knows that exercise induces the release of endorphins and ‘endorphins make you happy’, thanks Elle. So it only makes sense that we are inherently pissed off somewhat when we don’t get our daily fix…or does it?

Fitness is not about a daily caloric intake, or the number of sets you do per week calculated down to a perfect science in correlation to your body type, BMI or resting heart rate. Its about CONSISTENCY. If you wake up on ‘chest day’ but your legs are feeling supercharged and you want to try and max out your squat, fucking do it. NO ONE IS IN CONTROL BUT YOU. No one at the gym knows what your work out schedule is, what shirt you wore the day before, or let alone cares, so go after it. Sure, there’s a LOT of trainers out there preaching the importance of a 5 day split or specific rep schemes to get strong/lean/bigger/taller/faster/smarter, and there is absolutely some methodology that is bulletproof (such as Wendler’s 5/3/1 program) but you know what? If you go to the gym 3-6x a week, bust your ass working on whatever you decide to do that day, you’re going to get fitter. If you want bigger biceps, focus on biceps, not just one day a week, load them suckers up. If you want to deadlift the world, DO SOME DEADLIFTS. Keep it simple, perform the movements that support your current goals. Get your ass off the bosu ball if you only care about doing 50 strict pull ups. There is something to be said about being well rounded, and I guess if you enjoy trying to balance in a one handed plank while doing cable curls with your teeth to isolate your triceps and singing the ABCs backwards, thats your bag and I’m not here to judge anyone. But, no one is saying you HAVE to do that to improve. It’s amazing what people come up with to ‘supplement’ their current goals…the only supplementary exercise I would add to ANY program, is incline sprints. But that’s another post…

It’s way too easy to get caught up in this crazy regime that doesn’t allow you to think for yourself or actually feel your body. We get so set on our weekly ‘routine’ that it almost limits us. And for me, when I have a set work out schedule, I enjoy the structure for a while, but it gets monotonous, structure isn’t bad for newbies who aren’t really gym savvy yet, but for the seasoned vets out there, I know it took a ton of stress out of my life when I stopped worrying about how/when I could get to the gym to do my premeditated work out, and started to just do what I knew I could that day. Life is unpredictable man, and you have to love and accept what gets thrown at you daily, not resent yourself or your job or your friends for throwing a fork into your machine of a gym life. Relax, enjoy the moment you’re in, friends are more important than abs, and a family dinner is more important than a shoulder pump. No ones going to care what you looked like at 27 if you are an amazing husband/wife, mother/father or human at 45, take it as it comes.

The moral of the story is, there’s no long term magic formula, you just have to find something sustainable and something you ENJOY. If you don’t like what you’re doing for exercise, stop immediately. Don’t waste your time, if you hate the gym, try hiking. If you despise running, try Jujitsu. Don’t force yourself into anything because you read in Meat Head News that you HAVE to do such and such 3x per week to get hot in a bathing suit. Move your body and do what you love. It’s that simple.

Dr. Garth Davis spittin’ straight facts….

Dr. Garth Davis is a texas based Doctor, most notably known for performing gastric bypass surgeries…a few years ago, instead of going under the knife himself, he adopted a whole foods, high carb, low fat plant based diet. Since his success in defeating his own obesity, he now advocates the same dietary regime to all patients before utilizing surgery as a last resort…heres a great excerpt from his Facebook page explaining his current view on nutrition in this country…

What will it take to make people understand that carbs do not make people fat. Patients come in to see me for weight related issues. When asked what they think the central problem is, the answer is always carbs. Yet, every diet log I look at is loaded with animal protein and fat. Just about everybody is eating eggs and sausage for breakfast. I can’t tell you how often Jimmy dean sausages are mentioned. Then everybody has sandwiches for lunch. They are quick to point out that they use turkey meat. Yes people snack on junk food but the number one snack food is chips which is more fat than carb. Dinner is always a meat and a vegetable, but the meat takes center stage. Junk food is certainly present but things like donuts are more fat than carbs. We get more protein than any other country in the world. All my patients are eating ample to excess protein when they come and seem me. So, how is this high protein working for us?

The healthiest societies now and for thousands of years have been societies that ate high carb diets. Tell the skinny Okinawan eating his yams and rice that he will get fat. The body utilizes carbs directly as energy and has a very good storage capacity in the form of glycogen. In fact, you can eat up to 500 gm of carbs before your body will go through the inefficient process of turning carbs to fat! Your body want to use carbs or store them as glycogen. It will only turn them to fat in situations of very high calorie intake and minimal calorie output.

Now fat is a whole different issue. Fat can be stored, and is stored directly as fat. In fact, a biopsy of the fat on your tush can tell us exactly the kind of fat you have been eating. It turns out, as Dr. McDougall has been preaching for years, the fat you eat is the fat you wear.

Fat is dense with calories. There are 9 calories for each gram of fat compared to 3.7 calories per gram of carb. Fat is not a primary fuel and breakdown of fat for energy is far less efficient than utilizing carbs.

I find it so strange how we cannot see this in society. All these pseudo experts spouting nonsense and confusing the public. Meanwhile all I see is patient after patient after patient suffering from excess protein and fat.

Even weight loss surgery patients seem convinced that they need more protein. They come to see me because they are gaining weight so their surgeon must have done something wrong because they are eating lots of protein and drinking protein shakes and eating deli meats and chicken and still gaining weight. Simply switching them to a low fat, high complex carb, plant based diet fixes everything.

Now you can find articles that show a low fat diet doesn’t work but that is because they are calling a 30% fat diet low fat, which it is not at all. Ornish and Essylstyn have reversed heart disease and kept prostate cancer at bay on low fat diets where fats were <12% of diet.

The EPIC study in Europe having looked at thousands of people over many years concluded that starch has very little to do with diabetes and with obesity, but meat and fat correlate strongly. They found that chicken was the most correlated with weight gain. Chicken! That is our health food in this country! And how is it working for us?

Bottom line. Eat fruits, veggies, whole grains, legumes. Avoid meat and dairy as much as possible. Eat whole, unprocessed food. This diet always works. I have not seen it fail, but I have seen all the other diets fail, big time!”

so….yep. Take a look at the powerful video below, ESPECIALLY mom’s with kids!!

Sugar, a love story….

Exerp. from wiki:

Sugar is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are carbohydrates, composed of carbon, hydrogen, and oxygen. “

Whenever I have someone approach me haphazardly about nutrition, (i.e. “So like, tell me how I need to eat”) before I even respond I usually start hearing a lot of defenses from them….”I really don’t eat very much….I don’t eat fast food…..I don’t eat sugar….” ALL of these responses are pretty typical, the last one being probably the biggest misconception of all when it comes to diet and nutrition.

First and foremost, you NEED sugar to survive…

Glucose aka SUGAR, is the only fuel normally used by brain cells. Because neurons cannot store glucose, they depend on the bloodstream to deliver a constant supply of this precious fuel. This blood sugar is obtained from carbohydrates: the starches and sugars you eat in the form of grains and legumes, fruits and vegetables”

….you read that right, even VEGETABLES contain a form of sugar. The word carbohydrate is basically a blanket term for sugar…you wouldn’t call whole wheat pasta sugar, but you would call it a carbohydrate, and when it is broken down into its simplest form and absorbed into the blood stream, it is recognized by the body as SUGAR! An essential nutrient to human life. Table sugar to sweet potato, the body recognizes it the same, sugar is sugar.

Now this doesn’t mean I’m advocating you taking tablespoon upon tablespoon of sugar in your morning coffee, it won’t kill you but isn’t necessarily healthy either, there is a big difference between how your body processes refined/simple sugar and how it processes a fiber and vitamin rich food like quinoa, corn, potatoes and beans. Fiber slows down the absorption of sugar in the blood stream, basically because fiber its self is slower to digest. This means a slow release of energy into your cells, a far cry from what we remember feeling as a child after eating an entire package of gummy candy. Not to mention complex carbohydrates (those containing fiber, to simplify) are typically  lot more nutrient dense than their simple counterparts. With the exception of fruit, that is.

Complex Carbs: (eat these, a lot)

Sweet/white potatoes



Whole wheat products




Brown rice


Simple carbs: (eat these, on occasion)

White sugar

Brown sugar

White rice

White flour products


Concentrated fruit juices


To simplify, there is ‘sugar’ in almost everything you eat, outside of pure fat (oils, animal fats) and things like animal protein. So if you’re honestly trying to ‘quit sugar’, the ‘no added sugar’ blueberry muffin is kind of a pastry lie. My honest advice?  Stop drinking soda, diet or otherwise, steer clear of refined white flours, pasteurized juices and empty calories like candy and lattes. There are slightly different rules for athletes/post training carb uptake,  and everyones carbohydrate needs are different, but to maintain a healthy body (and mind) eliminating ALL sugar is just a bad decision. Eliminating the ones that are of no nutritional benefit though, are a good idea for the general population and their health.

Finally, a blog…

It’s been a really long time since I wrote a blog post. I tried to simplify my website by keeping it very straight forward and informational…but all that led to was me ranting my views and opinions in extremely long picture captions. Obviously, I’ve got a lot to say and I needed an outlet.

I’ll be posting all of my views on current nutrition and diet trends here, the good, the bad, the ignorant…as well as some tasty plant based recipes. I’ll try and keep all things credible and reference places you can do some self research. So I hope you subscribe and I’ll keep you updated on social media when I feel like what I have to say is semi important. Other than that you might find some excessive shit talking, posts about nail polish, and likely my dogs. Yeah, probably mostly my dogs…