Pizza, fries, and ice cream. Does just the thought of these foods make you gain 12 pounds? What if I told you that you can include these without gaining weight? And even while you are losing weight? How does that feel? Sounds freeing but unlikely, right? We’ve been told time after time that if we want to lose weight then we have to just be in a calorie deficit and eating clean is the way to go. While there is some merit to this and I’m not saying calories don’t matter, they aren’t king. When it comes to the quality of food, I’m also not saying to eat ice cream every day at lunch because we al ..read more

“Calories are king!” “Calorie deficit!” “Eat less!” This is what we hear the “Trainer Brads” and even our primary care doctors tell us over and over (and over) again. Calories are the most important thing for weight loss. Right? NO. Here’s the thing: it’s not the full truth. It’s only one piece of the pie. Note that I didn’t say it was an invisible piece of pie. It’s still real. Thermodynamics and energy balance are not a myth. It is important! But, like I said, it’s just one factor. If your hormones (like thyroid or insulin) are not operating as they should, your calorie deficit won’t do a d ..read more

What is PCOS? Polycystic ovarian syndrome is one of the most common endocrine disorders among women, affecting 9% to 18% of women of reproductive age.  The term polycystic literally means “many cysts” which grow on the ovaries. Symptoms include irregular periods or lack of ovulation, as well as high insulin levels/insulin resistance, acne, and excess body hair.  PCOS used to be considered a condition just affecting reproduction and fertility, but it is now understood as something that affects the entire metabolic system, meaning it can lead to conditions like prediabetes, type 2 dia ..read more

Well for starters, it wasn’t just one meal…if you clicked on this thinking you were going to get some sort of crazy recipe for different variations of cabbage soup I hope that you are pleasantly surprised to find out that this is not that. Our client actually ate a lot of different meals. It wasn’t that she ate the same type of meals over and over like the infamous Jennifer Aniston Friends salad. Instead, it was her making an intentional effort to consistently make the majority of her meals be a balance of protein, healthy fat, and fiber a.k.a PHFF. Eating in this balanced way does wonders fo ..read more

Yes, you read that right. When most people start a major weight loss journey, they typically come to terms with the idea that they aren’t going to be able to have any “fun.” They basically write off all life events that will take them off track. This type of mindset will only lead to burnout…and for good reason! Fun life events make up half of our lives. Weekends, vacations, girls’ nights, date nights, kids’ birthdays, weddings, work potlucks, BBQs, company parties, etc….they all add up to a major portion of our lives. Think about it for a second, how many times a month does something pop up ..read more

Looking for a high-protein, high-fiber, versatile breakfast that you can meal prep in advance if you want to? Say no more. I’ve got our most popular and viral recipe for you to try. Our Kodiak Cake Pancake Bread.  View this post on Instagram A post shared by Metabolism Makeover® (@themetabolismmakeover) What you’ll need per serving: ¼ c Kodiak cake pancake/waffle mix  1 egg 1 scoop of vanilla protein powder ½ c unsweetened nut milk 1 tsp baking powder 1 tsp cinnamon 1 Tbsp chia seeds 1 Tbsp ground flax seeds I used individual glass containers that were 6 x 6 inches and 2 inche ..read more

Have you ever heard the phrase, “Eat less and work out more”? I am guessing the answer is yes. Maybe from a doctor, social media advice, your neighbor, a friend, or some random trainer at the gym – regardless, I am sure that you have heard it.  But what if someone has been doing all the seemingly right things…like monitoring their diet and increasing exercise, and still aren’t having success losing weight? If you’ve struggled with weight loss for a while, odds are you know that this “simple calories in vs calories out” equation does not work. I will die on the hill that eating fewer calo ..read more

First of all, let me say…I’m so excited that you’re reading this.  Starting the process of repairing your metabolism can feel overwhelming, but let me tell you, you’re only going to feel better from here on out.  Having a happy and thriving metabolism is how you’re supposed to feel! You’re supposed to have amazing energy and sleep like a baby every night. You’re supposed to maintain your weight effortlessly and be able to eat the foods you love.  Your years of dieting are finally over, and it’s time to feel like a million bucks! Here’s how I recommend you start this journey: #1 ..read more

I live in the Midwest, so it’s finally starting to really snow this year and it has me in a cozy mood with recipes for sure. When it comes to your meal planning and cooking this season, you don’t have to keep things “same ol’, same ol’” all year round. Mix it up according to the season and the mood you’re in!  Especially if you have a fat loss goal and are working on your long-term consistency…you can’t keep eating the same things over and over. So, here are 3 of my favorite “winter-inspired” recipes lately that are perfect for fat loss.  What makes a recipe good for a fat loss goal ..read more

When the clock strikes 2024, I want you to try a different approach to lose weight. Hear me out. I want you to stop cutting calories and start actually fueling your metabolism instead. Crazy, right? Think about it – when has cutting calories actually helped you lose weight for good? Correct me if I’m wrong, but it has probably never helped you keep the weight off long-term (along with almost everybody else) Sure, maybe you stuck to a 1,500-calorie plan for a few months in the past and that helped, but how long were you able to keep that up? How long could you stick to the plan when weekends ..read more