I would be lying if I didn’t think about trying peptides, because I’d be lying if I told you I was 100% content with where my body is. I’ve made so much progress, and yet why is it that our desires are always for more?

Thoughts on peptides have been living rent-free in my head.

It’s not just the results people are getting. It’s also the fear of missing out on an opportunity to be…. well, healed. Like some perfect version of health exists and this is the ticket to get there.

Now, I know, working in the health space, that as good as everything sounds, there are always drawbacks to this kind of ‘perfect’ solution. At the same time, I’m not going to be naive and believe that these medications aren’t genuinely helping a multitude of people who really need it.

Who are we to judge what someone else needs?

But I can also tell you honestly: They’re not for everyone. And some of us, myself included, really just need to stop sulking and start doing something. To take control of our health and stick with it long enough for it to work.

If this sounds like you…this is for you!

For the person who’s been reading every success story and feeling a certain way about everyone who’s finding success. It’s for the person letting the data on peptides live rent-free in their mind. For the one secretly struggling with the influx of “changed” people, because on some level it makes them feel bad about themselves.

You know the feeling. That left-behind sense, like nothing changes for you if you don’t do this one thing.

Just last week, I was reading an influencer’s post about her year-long journey with pepties and the 30 pounds she’d lost. It made it seem so easy. She seemed so happy. So free. So beautiful. And I had a moment of judgment, because it made me feel something. I’m just not sure exactly what it was. Maybe, unhappy? Uncertain? Left behind? Missing something?

Here’s the thing I had to remind myself before I could tell you: It’s really not about the peptides. It’s about the story creating the life you don’t prefer. And if you don’t change the story, no amount of peptides can truly change you.

For some people, peptides are the answer.

Sure, we’ve existed since the beginning of creation without peptides, but we’re also facing more disease and metabolic dysfunction than ever before. And that’s not just on you, but it’s been progressing for generations. And for a lot of people, peptides are the catalyst that helps get the ball rolling.

And yet, even then, peptides are still a spot treatment. They can help get the ball rolling, but it always… always… comes back to creating a lifestyle to support your body. Which is why, regardless of whether you’re on peptides or not, we all require the same thing. We need sleep, movement, sunshine, story work, and nourishment. Because this is not only what allows it to work, but what allows it to last.

So in one story, peptides might feel like the answer. And for some people, they’re the start of the answer. But for other people, they’re not the answer.

For the 75% of you not on a peptide, but contemplating it, going back and forth and wondering if the right call, let me present a different option.

Let’s be clear. We don’t really have a peptide problem. We have an energy problem.

Your body has the ability to make all of the peptides you need, just like it always has since the start of creation. It knows what to do; it even WANTS TO DO.

The problem isn’t your body… It’s your DECISION-MAKING.

The question isn’t whether your body is capable. It’s whether you’re supporting it or working against it.

So let me give you a different option: WHAT IF YOU GAVE IT A YEAR?

What if you gave it a year?

A year of supporting your body.

A year of building energy.

A year of nourishing yourself.

A year of editing your story.

A year of creating wholeness in mind, body, and soul.

Start now, and if, at the end of that year, you’ve genuinely done the work and things still aren’t different, then look at something else.

But why not start with what is natural first? Why not start with where it’s going to end anyway… with the lifestyle you created.

I GUARANTEE if you really did a year of:

• Eating healthy

• Moving daily

• Thinking positively

• Living more

• Nourishing your life

• Getting creative

• Soaking in the sun

• Sleeping deeply

• Opening Up

THINGS WILL BE DIFFERENT in the best possible ways. It’s not if, but when.

It’s not a question of whether it works. It’s a question of your willingness to commit. Because even on a GLP-1, this is still the work you have to do.

Now, that might mean redefining what “healthy eating” even means for you, or trying a different way of eating than you have been. I opened up my own approach to macro-supporting eating this past year, and it changed things dramatically.

BUT YOU HAVE TO OPEN UP that there might be a way to do it that is better for you. You have to TRY THINGS and see how they fit.

My own “give-it-a-year” plan:

Before I let myself think another beat about peptides, this is what I’m giving a year to:

• Weekly strength training

• Daily walking

• Being diligent with my macro ratios

• Prioritizing sleep

• Creating a healing home space

• Choosing joy in all moments

• Experimenting with my style

• Letting life be easy

• Getting back to a rhythm with God

• Refining my story

• Breaking up with drama and judgment

Yours doesn’t need to be this long. Maybe it’s just consistent movement, or a year of sobriety, or a year of renewing your faith. Define your own version of all-in and then show up for it daily.

And of course, even better is investing in the journey. It doesn’t have to be thousands (even though that’s what peptides would cost you), but invest in what feels right:

Invest in your health…

If you needed help justifying it… Even though most of what you need is completely free (sunlight, movement, sleep, connection), the average peptide runs somewhere between $400 and $1,400 a month. Over a year, that’s $4,800 to $16,800.

I’d say that means you have some room to invest in your health. And you DEFINITELY have to drop the argument that healthy eating is too expensive.

If you’re looking to invest in your health, here are some tools I use that I’d 100% invest in again.

Health tools I’d 100% invest in (again and again):

01. Personalized help

• Personal trainer

• Bowspring in-person

• In-person workout classes

• Macro classes

02. Story Work!!! *IF you don’t change the story, nothing changes.

• Freedom story workshop

• Counseling

03. HOMEGROWN MEAT | Locally Grown Produce

04. CLOTHES I FEEL GOOD IN**

05. Relationships + Community (often an investment in time more than money)

• Community Groups

• Book Clubs

• Card Clubs

• Friends

06. Journals + DEVOTIONALS

07. Walking Shoes

08: Creating Healing Spaces at Home

• Circadian Light bulbs

• Cotton/Linen sheets

• Redecorating to fit what lights you up

09: Energizing Tools

• Red light therapy

• Workout equipment

• Epsom salts

10: Planner (for time management and habit confirmation)

What if you gave it a year?

Here’s what I keep coming back to: this was never really about peptides. It’s about whether you’re willing to stop waiting on a shot, a prescription, or someone else’s success story to hand you the life you want and start building it yourself. One ordinary day at a time, for a full year.

If you need peptides, hear me clearly: get them, use them well, and still do this work alongside them, because it’s what makes the results last. And if you don’t, then this is your invitation to stop sulking, stop scrolling, stop asking the same question on repeat, and just start.

You don’t have to have it all figured out today. You just have to decide you’re in, and then show up again tomorrow the same way. That’s the whole practice.

So, what do you say? Will you give it a year?

Leave a comment

And if you’re in, here’s a fun little commitment for you to print, fill out, and post as a daily reminder!

Keep reading…

We all have different strengths. For instance, I’ve realized some people are really good at organizing their cupboards and drawers, and some of us aren’t.

One of my friends brought this to my attention. In her words, and I quote, “I realized we’ve been friends for a long time, and I never opened your cupboards before. So I just did.”

“Annnnnnnnnd???” I responded.

“I think it’s interesting.”

“Interesting?”

“I mean yea, it’s just not what I expected.”

You think this entire exchange is weird, but I actually love that it happened. I love that I have friends who aren’t shy about looking under the surface of my life. And I mean more than just my cupboards. We all need people here who look a little deeper.

I actually didn’t feel judged in the slightest. I know my organizational logic isn't what one traditionally defines as organized. I’m more of a type B person than type A (some of you have already pinned this on me). Which is why the exchange opened me up to ask a different question: Is there a better way to do this?

When I texted her and asked, her response was spot on:

DOES IT WORK FOR YOU?

I mean, can we talk about that wisdom?

It’s easy to compare and mimic what is working for other people without ever stopping to wonder: is it working for you? Because if it is, why fix it?

We have enough things to fix in our lives. Finding the perfect place to put your wooden spoons doesn’t need to be one.

I bring all that up to say it’s my heart behind everything I share. It only matters if what you’re currently doing isn’t working for you. And if it isn’t, which usually shows up in the areas you complain about or create drama around, let this be inspiration.

Not the end-all-be-all. Just ideas to find your own way to getting healthy food on the table.

Because while I might not be “skilled” at organizing. I am skilled at making the most of the food I buy.

How To Maximize The Food You Buy

I like to give credit to the strong lineage of my bloodline that must have encountered some real food scarcity, because I rarely throw food away. Or maybe I’m just in my Little House on the Prairie Era. Either way, I’m skilled at making a meal from nothing, and I’m somewhat passionate about that challenge.

Now, I understand not everyone has that same genetic pattern, which is exactly why my obsession with using what you have might actually help you.

Here are some basic tricks I use to maximize the food you buy (and save some real money on groceries):

Tip 01: Meal plan based on what you have to USE UP.

This is the best tip, hands down. If you’ve got a head of lettuce in the fridge, add a Cobb salad to the plan. Drowning in tomatoes? Make homemade pasta sauce or basil tomato soup. Leftover chicken? Enchiladas. The key is to not assume you have to throw it away. Instead, learn to build meals around it.

Every week, I start planning from what’s already in my kitchen, not from a Pinterest board.

NOTE: This is also where a “use-it-first” shelf earns its keep. Pick one spot in your fridge, a shelf, a bin, whatever, and that’s where anything on the verge of going bad lives. Not buried in the back where it dies quietly. Front and center, staring at you every time you open the door. It’s a dumb-simple system, but it works, because you can’t meal plan around what you’ve forgotten exists.

Tip 02: Use the same BASIC ingredient over multiple recipes.

I call this batch cooking (learn the complete system here). It’s essentially this: if you're making a whole chicken in the crockpot, plan two or three meals around the shredded chicken it gives you. Or if you just hauled home a head of cabbage the size of your actual head from the farmers market (like I just did and somewhat regretted), line up a few recipes that use cabbage, so you actually get through it this week.

03: Process you haven’t used (assuming it’s something you can).

I wanted to say "freeze or pickle it," but let's be honest, those words can feel intimidating. I've had a long, rocky history with freezing food. I think it's a good idea, but I get lost in how big it feels, which is really just code for questioning how do you actually do it?

I've also been historically bad at using up what I freeze. So I've gotten specific about only freezing what I know I'll actually use.

I’ll occasionally freeze a full meal (like making two pans of enchiladas when I’m already cooking one). But mostly, I’m better at freezer snacks, quick freezer breakfasts to warm up, or freezing basic (ahem, batched) ingredients.

I’ve also realized the power of freezing single-servings of leftovers. Did you know you can freeze leftover soup in a single serving, and it’s the perfect thing to pull out on a cool fall day to reheat for lunch? Genuinely one of my favorite tricks.

Note: These are a great way to freeze single servings of soup (it’s definitely better than what I used to use… you’ve been warned, popsicle molds aren’t great for this).

Here’s what I’ve frozen lately:

• Homemade Biscuits (my girls love these for breakfast with eggs)

• Breakfast burritos

• Homemade bone broth

• No-Bake Granola Bars

• Muffins/Cookies (for school lunches)

• A gallon bag of vegetable scraps (onion ends, carrot peels, celery butts) that I toss in whenever I’m chopping, until I’ve got enough to make bone broth with

• Leftover soups and casseroles (frozen in single-serving sizes)

• Leftover taco meat, sloppy joes, meatloaf, etc

• Chopped shredded chicken (for a good protein dump to make a quick soup)

Important Note:

I want to be clear: I’m not setting aside special time to cook things just to freeze them. That’s always been the hard stop that kept me from doing this at all.

My real secret is making extra of whatever I’m already cooking. Last week we had creamed chicken on biscuits, so I just tripled the biscuit batch while I was already making them (can we acknowledge biscuit recipes never make as many as you would assume?!).

It’s the same with muffins or cookies. And the bone broth I just simmer overnight while I sleep, then strain, cool, and freeze in the morning.

Don’t complicate it, and don’t assume it takes more time than it has to. That’s a story that’s been told about healthy cooking, but it doesn’t have to be true.

A few other things I’ll process:

• I pickle leftover red onion, because no recipe on earth ever uses a whole one. And honestly, I might like pickled onion better than raw at this point.

• Leftover cucumbers become a jar of refrigerator pickles.

I’m sure there are other things, but you get the idea!

And before anyone judges how realistic “pickling” sounds (I know my sister is judging me right now), pickling a red onion is slicing it, which you were already doing, putting it in a glass jar, topping it with mostly water and a little vinegar and salt, giving it a shake, and putting it in the fridge. That’s it. I promise it’s easier than your morning latte.

04: At the end of the week or when you’re looking to plan again, REPEAT THE PROCESS.

Look at what's left, what's about to turn, and build from there. That's the whole loop.

All of this obviously requires meal planning. And if you feel a certain way about meal planning, let me challenge you: is it the idea of planning that gives you the ick, or the way you were taught to plan? Because it doesn’t have to be either.

Here’s how I actually do it and it takes less than ten minutes on an average Thursday night.

1. Open the fridge and a notepad.

2. Write down any foods or ingredients that need to get used up.

3. Check the pantry for staples.

4. Jot down three or four meals you can make around these ingredients.

5. Fill in the gaps with the remaining needed items.

6. Do a grocery run.

That’s the entire system. No spreadsheet, no meal-planning app, no color-coding.

You could add, LET IT BE EASY.

You don't need extravagant meals every day, or ever. Most people who eat healthy consistently keep it pretty simple. Sure, try new things, but most nights, lean on what's familiar. Because I promise, when you get home from work late and everyone's hangry, you need to trust you can get a meal on the table fast. That trust is built on the confidence to know you can. And that means doing what's familiar more than what’s unfamiliar.

Let the unknown fuel your creativity, but let the familiar carry the weight most nights.

Examples of how to maximize the food you have:

• Head of cabbage —> Egg Roll in a Bowl

• Tomatoes —> Homemade Blender Salsa

• Lunchbox Peppers —> Breakfast Burritos

• Taco Meat —> Beef Enchiladas or Sheet Pan Quesadillas

• Shredded Chicken —> Asian Chicken Salad

• The small amounts of random mixed noodle shapes —> Minestrone Soup

• Avocados (nearing the verge of no return) —> Avocado Toast Bar

• Bananas —> Banana Muffins (Half for now, Half for the freezer)

• Bone broth —> Soup

None of this is about becoming a different kind of person. It’s the same lesson my friend handed me with the cupboards. Does it work for you? If your system already does, keep it exactly as is. If it doesn’t, here’s a place to start.

What’s one food you most commonly throw away?

Let’s get creative in the comments about how to use it instead of tossing it.

Leave a comment

I met a new friend the other day. I say friend lightly because we talked for maybe four minutes max. But I’ve already decided we’re going to be friends.

It started because I may or may not have unintentionally eavesdropped on their conversation and overheard her friends say, “I can’t believe you’re going to be 80.”

This made me whip around so fast I nearly threw my neck out. With my mouth on the floor, I did a double take, proceeding to interject myself in their conversation and say, “That cannot be true! I would have put you 20 years younger.”

I asked her SECRET, because that’s what we all want to know, right? And she attributed it to never smoking a cigarette a day in her life. I laughed, we all laughed, and I still don’t know if she meant it or if she was just cracking a joke.

Her friends attributed it to her spunk. To a woman who clearly LAUGHS her way through life. And that tracked. If I hadn’t already crashed their conversation, I might have pulled up a chair and invited myself to coffee. I kind of wish I did, but I thought that I might have gone far enough for one day.

Needless to say, it got me thinking. And it might only be because I’m barreling toward 40 myself that the conversations on longevity and aging are in my field of awareness. But has our relationship with aging gotten weird, or has it gotten weird?

It’s like we fully believe that we can escape it altogether.

We’re constantly being sold ways to outsmart getting older. To hack our way out of it. And most of this information is coming from generations who haven’t even lived through it. Meanwhile, the ACTUAL wisdom is sitting at a coffee shop, in on the joke, and having the time of their lives.

It got me thinking, maybe we need to spend less time chasing the next supplement and more time actually having fun with life. Even more, living life with the people who hold the wisdom of what it really looks like to not just age, but to age well. Because I can tell you, if I could be anything like my new friend Linda, growing older isn’t scary. It’s the whole point.

I’m currently determined to find her again and beg her to be on the podcast. Fingers crossed!

In the meantime, I have a question.

The summer I took a pause. I fully embraced the in-between.

I’m talking about letting weeds grow where I thought I needed to rush to finish the landscaping because I still don’t know what I want the landscaping to be. Buying the “on-trend” monochromatic shorts and tank outfit even though I’m not fully sure it’s my look (and I’m also not sure my legs are …

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You know how I feel about biohacking tools. I think they’re great. But I also don’t think they’re step one.

I came across this great post by @Jordanmatthews31, and I may have said "preach" out loud to my phone in a public place:

“I don’t know why we’re talking about: biohacking, CGMs, insulin spikes, cold plunges, peptides, supplements, and optimization.…

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Get the unofficial fit of the summer! Take part in the Living Well merchandise and snag a high-quality tee, perfect for your morning walk or dressed up with a pair of jeans.

Grab your shirt here.

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Your brain is already predicting the future.

Right now, as you read this, your brain is doing what it always does, predicting the future. Or at least attempting to.

Research has found that 70% of our thoughts are attempts at predicting the future. Not simmering in the past, but building assumptions about what’s to come.

You know what they say about assum…

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Have you ever made a decision that actually changed things?

I’m not talking about the kind you’ve made a hundred times before, where you write, do the thing and feel good for three days, and then quietly let it go. I mean the kind that hits different. The kind that lands differently and where something actually moves.

I’ve spent time trying to understand the difference between the decisions we make to do the thing and those we don’t. I’ve been trying to figure it out for years.

While there may not be a specific formula, I think there is something worth noticing.

The difference between making the decision and sticking with it and making the decision and just talking about it is the willingness to be open to options.

It’s the willingness to be open to options you haven’t considered yet. Even open to the possibility that options exist.

For most of us, myself very much included, we approach change as if it were a straight line. If I walk every day, I’ll lose the weight. If I increase my protein, I’ll build muscle. One decision, one path, one expected outcome.

But life doesn’t move that way.

And neither does your body. As frustrating as it feels, I think this is exactly what you have been looking for.

Last year, I opened up to more possibilities.

And some of these possibilities, I would have flatly rejected two years ago. Things I was sure weren’t for me. Even approaches to health I’d quietly dismissed, like ketosis.

Yet, what I found on the other side of that openness genuinely changed how I feel in my body, not just physically, but in the deep, sustainable, this-is-finally-working kind of way.

I wanted to share that with you because things are finally working.

But first, my June goals. Because I think the way I’m setting them this summer says something important.

My June goals are:

1. Make the good choice, THE EASY CHOICE.

2. Sunshine every day

3. Daily walks

4. See the good in EVERYTHING

5. No AM carbs

6. Slow down

7. Less screen time, MORE PEOPLE TIME

Here’s what I love about this list: I’ve defined what each one means, but I’ve left open how I’ll reach them.

Take walking, for example. The measurement is doing it daily. But when I go, how long I’m out or what it looks like on any given day can vary. That allows me to take control of what doesn’t need to be controlled and let my actual life shape what I need in it. It’s been such a game-changer. Not just for the habit, but for how I feel about the habit.

And that’s the standard I want to invite you into this summer. Start treating your body from a place of respect for what it does for you and what you want it to keep doing. Not punishment or pressure. Just actual care.

Before We Go Deeper…

Truthfully, one of the most underrated metabolism tools I know isn’t a supplement or a diet protocol. It’s something that helps you reach a metabolic state, and that comes back to energy.

The most powerful thing you can do for your body is always, first and foremost, the basic things like sunlight, sleep, and movement.

Before you diet. Before you supplement. Before you make a major life change like quit your job, charge your body battery. Because the charge of your body changes your thoughts.

Which is why I’m pushing you to walk.

I know you’re probably over listening to me talk about it. And it sounds too simple. But here’s what I’ve come to understand: movement, especially consistent daily walking, changes how your body uses food.

It changes your metabolic state by improving insulin sensitivity, it supports your mitochondria, it regulates your nervous system, and it creates the kind of baseline charge in your body that it needs to make every other healthy decision easier to make.

That’s actually why the Summer Walking Club exists.

It’s not really a step competition. It’s not a fitness flex. It’s a 3-month community challenge built around one of the most powerful things you can do for your metabolic health, and doing it together, which research consistently shows makes consistency more likely.

If you haven’t joined yet or if you’ve been on the fence, this is your nudge.

The doors close this Sunday! Come walk with us. Your metabolism will thank you.

Now, to get back to the macronutrient shift I didn’t see coming but I 100% don’t regret, might shock you, but I also hope it inspires you.

The rest of this post includes:

• The big macronutrient shift I made

• What that looks like in my daily life.

• The first real steps to becoming fat adapted

• Five actual breakfast ideas I eat with this macronutrient shift feel completely doable

Is for paid subscribers. If that’s you, keep reading. This is the part I’ve been most excited to share.

The Macronutrient Shift (I Didn’t See Coming)

About halfway through the Summer Walking Club last summer, something shifted.

I started feeling charged. I was energized in a way I hadn’t been in a long time. And with that energy came a kind of determination that helped me realize my diet was the last piece holding me back from feeling truly good in my body.

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I feel like we should talk about the slow Saturday morning for a second.

You know the one. Back porch. Steaming mug of coffee. Sun coming up. Birds chirping. Quitness…

I’m going to need you to hold that image very loosely, because I’m about to wake you up to reality for most of us.

For a lot of the people I know, and honestly, for me, the slow Saturday mo…

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Can I be honest with you for a second?

I have days where I genuinely love moving my body and eating healthy.

And then I have days where I want to protest the entire concept of physical activity, couch-rot, and scroll until my thumbs give out.

Sometimes both of those days happen within 24 hours of each other. Which is exactly what happened to me this weeke…

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Have you heard? The 90s mom summer trend is officially back. Honestly? I kind of love it.

It’s part of what inspired the Summer Walking Club. Because before there was the Summer Walking Club, there were walk-a-thons. I vividly remember my mom hitting the pavement in her long neon spandex shorts, a Starter windbreaker, and a Walkman blasting her favorite …

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I hear you. The wellness graveyard is real.

If we’re honest, most of us have a whole cemetery of abandoned programs, half-used journals, and gym memberships that expired while we were definitely going to “get back to it.”

So let me tell you specifically what is different about The Summer Walking Club. Bec…

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My most difficult client isn’t really a client. She’s my sister.

Before I say anything else, I really do love her deeply. At the same time, we couldn’t be more opposite.

She’s the fun to my serious and the chaos to my calm. She’s also the self-appointed “voice of opposition.” The one who tells me everything everyone wishes they could say but doesn’t have the guts to.

Last year, she “participated” in the Summer Walking Club. I say that loosely. And with love. Because I think she’d rather do just about anything than work out, even though I tried to tell her that walking and working out don’t have to mean the same thing.

Her participation was best described as “aware that it was happening.”

I’ve spent a fair amount of time trying to understand what motivates her. She’s never been driven by what moves most people in the health space, changing her body.

Honestly, she’s probably one of the most confident humans I’ve ever met. And while I do think she cares about her health, it tends to come across the same way you care about your taxes in April. You know they exist. You know they matter. You’re just not really wanting to do anything about it.

So I asked her to give me the number one reason she doesn’t move her body.

I had my guesses. I thought she’d say the most common responses:

• Not enough time.

• Too overwhelming.

• No energy.

I even thought she might say pain, since she hates it. That’s another place we’re opposites. I’ve always been a pain-addict. She is aggressively pain-avoidant.

But she didn’t hesitate.

“It’s not fun.”

I really tried to stay in professional mode. I tried to be compassionate, curious, and non-judgmental.

But fun?!

We are out here with research on longevity and nervous system regulation, and the miracle that is a daily walk, and her answer is that it’s boring?

All I had at that moment was the words of my mom, running through my head: "If you don’t have anything nice to say, don’t say anything at all.”

So I ghosted her.

Obviously, she didn’t notice. She stated the fact and moved on with her life. I, on the other hand, have been reeling ever since.

When I finally came back to the conversation, a week later, as non-judgmentally as possible (though she tends to have a problem with my tone), what would actually make it feel different?

She said: “I don’t know. Maybe if it didn’t feel like something I was supposed to do.”

On the surface, it sounds just like the excuse my girls give me when I ask them to clean their rooms. Can’t we ever do anything fun? And I’ll be honest, my first instinct was to call out her childish response.

But the more I sat with it, the more I think she was saying something much deeper. Something a lot of people feel but don’t always say out loud.

I think she was really saying: I can’t make myself move toward something that doesn’t feel alive.

And I think, if we’re honest, that’s where a lot of us have been. Not stuck in laziness. Not a lack of discipline. But in something deeper than either of those things.

A sort of running-on-empty that no program, no challenge, no fresh start on Monday has ever actually touched.

Because we’ve tried those things. Some of it worked for a season. Most of it, if we’re being real, we secretly hated. And then something in us went quiet again, and we slipped right back to knowing we should, without being able to make ourselves want to.

So we quit.

As much as I didn’t understand it at first, on a deeper level, I get it.

While I might not need it to be ‘fun,’ I don’t want to engage with things that take more than they give.

And honestly? I think a lot of what we’re doing, even the so-called-healthy things, is the opposite of healthy. Not because they can’t be, but because they drain us more than they add to us. And it leaves us feeling bad because we stop the action, all because we haven’t addressed what’s under the surface.

While I assumed my sister was bad at wellness (in fairness, she owned this). She was actually just pointing out something much bigger under the surface. She needed it to be real, to matter.

And the health space has done a terrible job at creating what matters. Which is why I know she’s not alone.

Do you feel the same way?

I’m not going to promise the Summer Walking Club is the same kind of fun as a summer concert or floating in a pool. But I do think if we expand our definition of fun to include feeling alive, movement is exactly what opens that up. Not because of the act itself, but because of what it unlocks in you.

I want to give you a taste of it. Because you have to experience it to know it.

Next Monday, we open the doors to the community called The Summer Walking Club.

We built it to change the way you experience movement this summer, and truthfully, how you experience health. And we don’t want to just tell you it’s good, but allow you to experience it for yourself.

Try it for free!

That’s why we’re giving you two weeks to try it out for yourself. You don’t even have to enter a payment option until you know you’re in. Enter your email address, and we’ll send you everything you need to get into the club, poke around, and be ready to hit the ground running walking on Monday.

Click here to try it for two weeks on us!

Your sneakers are waiting!

If you’re a subscriber, don’t forget to snag your subscriber discount below!

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Can we talk about something for a second?

There’s been a story running through women’s culture for a while now. You know the one:

• “I haven’t slept since 2012.”

• “I can’t remember the last time I did something just for me.”

• “I’m so busy, I don’t have time for anything else.”

• “I put everyone first. That’s just what women do.”

We laugh at it. And we share in the…

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I’ve been getting asked what the most impactful changes I’ve made are. Today, I wanted to share some of those ideas, even the ones that are a little off-the-cuff.

To be upfront, this isn’t going to break down the specific diet changes (I’ll break those down throughout the summer). And yes, I know I’ve been really elusive with what diet changes I’ve made…

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I’m a squeaky wheel at this point. And I’m not even sorry. I’m declaring this is a summer of action.

Not a summer of learning more, researching more, bookmarking more, or adding another podcast to the queue. A summer of actually doing the things you’ve been talking about doing.

Here’s the question I want you to sit with: How different could things look by September if you really showed up this summer? Not perfectly. Not with a complete overhaul of your life. But because you’re actually doing the things you’ve long known you should do but haven’t.

Information can’t change you. Only action can.

Your Summer Diet Changes

Over the last two years, I’ve been working to become fat-adapted. And honestly, I’ve experienced more benefits from this shift than from any other dietary change I’ve ever made.

I know this might sound silly, but one of the things that finally pushed me to do something different was the stiffness in my knees. It was a kind of stiffness I started noticing when I worked out. That eventually became the loss of the ability to squat on my knees at all.

It was my sign that something had to change.

Yes, I know I’m aging. But I also don’t believe that I’m a victim of aging. My lifestyle was the problem, not my age.

Which is why I’ve made some significant changes to my diet since then. Changes that, if I listed them all out right now, would probably send you running. That’s why I’m going to introduce them slowly. But also because the bigger changes only became possible when you start really small.

Think of it like a snowball. We all want to be a snowman. But we look at the hill and think we need to start pushing a boulder. When really, we just need to start with something small and let momentum do the rest.

The Most Important Step Everyone Skips

Before any diet change, you have to do the small things. It’s just how the body works.

You can only change to the degree that you have the capacity to do something different. Change requires resources that include energy, nutrients, bandwidth, and mental clarity.

Far too many of us are trying to make big leaps while running on empty.

This is why people get stuck in the consumption loop.

You read the article, watch the video, save the reel, buy the book. It feels productive. But deep down, you know it’s not. The real reason you keep consuming instead of doing isn’t that you lack information. It’s that you don’t have the energy to act on what you already know.

Consuming just gives you the false impression that you’re doing something productive.

Which is why, before anything else, I will always come back to this…

You must have a consistent movement practices before you attempt any diet changes!

Movement comes before diet. If you’re not moving consistently, don’t try to change your diet yet.

A step before a leap. Always.

I posted a clip about this recently (watch it here). The idea that movement is a step and diet is a leap. And I had this backward for the longest time.

For years, I was trying to optimize my food while my body was under-challenged and dysregulated. It wasn’t until I went back to the simplest thing, just walking, that everything else started to get easier.

Walking snowballed into the bigger changes. The true fat-adaptation I had been chasing for years became accessible because I first created the capacity and resourcing for it.

If you haven’t joined the Summer Walking Club, I’d highly suggest you do. It’s the first snowball that generates the momentum to build the entire snowman!

Start with one step at a time.

Join the Summer Walking Club Here!

(And if you want to understand why walking does what it does, I documented everything I experienced walking 15,000–20,000 steps a day. The results might surprise you. Read it here.)

If you are moving consistently (and only if), then there is one diet shift worth making before summer begins. It’s highly optimized for this season, and it actually has nothing to do with what you eat. It’s the when of eating.

Become a subscriber to get the first diet change.

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Can I tell you something that took me an embarrassingly long time to figure out?

Someone else doesn’t hold the “secrets” I need.

I’ve spent numerous seasons of my life thinking I just needed one more thing. I needed the secret sauce, a new protocol, a better program. Someone to tell me how to live my life. And it wasn’t just for health. It was to get mo…

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Make this the summer you stop starting over.

Your sneakers are already waiting. The only question is whether you’ll lace them up? The Summer Walking Club begins June 1st!

Register for The Summer Walking Club here!

I want to ask you something, and I need you to be honest.

How many summers have you said, “This is the one”?

• The summer you finally get consistent.

• The summer you actually shift your health.

• The summer you stop waiting and actually create the change you’ve been talking about for years.

And you really believe it, because you want it to be true. But then life hits, kids' activities ramp up, work overtakes, and suddenly the plan that felt so doable in May has disappeared halfway through June.

Here’s what I know for certain:

1. You want to be well.

2. Motivation is not your problem.

I know it might seem like you have a motivation or discipline problem, but you don’t. You have a structure problem, and structure is something you can actually change. This summer, I’m going to show you how to create a framework that shifts showing up from a task you have to complete into a default part of your day.

The Summer Walking Club is officially back, and it’s so much better than last year!

(Registration is open right now, with the club beginning on June 1st.)

CLICK HERE TO JOIN THE CLUB

Last summer shocked me (and I built the thing).

Movement has been my therapy for my entire life. It has always done more for my health than nearly anything else. Which is why I built the Walking Club, because I knew it could help you, too.

Yet, somehow, last summer I still got more than I expected.

I’ve mentioned numerous times that last year was one of the most transformative of my life, and the walking club was what set it into motion. Not because there was anything profound about walking, but because it was ultimately the shift in what I was using walking to gain.

I’ll be honest, my relationship with movement hasn’t always been healthy, even if it’s always been a form of therapy.

Up until last summer, I had been using movement as an escape. A way to outrun my thoughts, stress, and even my to-do list. And while it was still beneficial in some ways (I can’t imagine my sanity without it), the shift from using movement as a form of escape to a means of creating space really changed things.

Instead of checking out, I opened up, and this sparked a new kind of curiosity. It became a safe place to get curious and process life.

It also changed how I viewed walking from something that took time to something that gave me time. It gave me space to tune back into God. It shifted my perspective and became a way to reconnect with my body (and actually feel good in it).

And underneath all of that, something bigger was at play.

I became consistent! Not out of obligation or because I needed to hit a step mark. But I stepped into the real, sustainable, non-pushing consistency that happens when something is simple enough to do and meaningful enough that you actually want to come for more.

That is what the club gave me, in a very unexpected way. It’s also what I want to give you.

Here’s the thing about consistency nobody tells you.

You are already consistent. The problem is never consistency. It’s what you're choosing to be consistent with.

You might currently be consistent with:

• consuming

• overthinking

• starting over

• waiting for the right time

Consistency isn’t something you need to find. It’s pointing your consistency in the right direction. It’s redirecting your consistency.

Walking became my redirect, and this club can be yours.

Truthfully, you have all of the information you need. You don’t need another plan or to read one more book.

You just need to start. Which is why I’m inviting you to start, and once you start, then we can talk about staying.

JOIN THE SUMMER WALKING CLUB

5 things we added and 2 we cut:

This summer, we made the club better than ever!

Here are five things we added:

01. A brand new community platform on Circle.

Last year’s platform was clunky, so we rebuilt everything. Now you have one home that includes everything you get inside the club, from your step tracker to the community and even your lessons.

02. A weekly faith element.

Last summer, I discovered that shifting from escape to space was how I began to actually hear from God on my walks. It was something I didn’t expect, yet it was also the catalyst for the greatest change.

This year, we added a faith element: a weekly devotional that will be integrated into the experience. We like to think of it as an anchor rather than an add-on.

03. More weekly challenges (and more prizes).

Challenges were the most loved part of last year. So we added more. Every week, there’s a new challenge that is accessible no matter how many steps you’re taking. If you complete it, you’re entered for a prize. No minimum required. The only requirement is to just show up.

04. Weekly recipe + workout roundups.

We heard your requests. You want more meal inspiration and recipe ideas. This year, we’re including a weekly roundup of healthy meal ideas and also strength workouts to add to your walking rotation.

05. Guest experts.

In addition to the weekly lessons, we have guests coming in to share their stories, their science, and their strategies. I am very excited about this aspect, as it gives you the opportunity to learn from others. The guests will be announced later this month!

BONUS: The Family Plan.

My own kids insisted on getting in on the challenge last year and turned it into a full family competition. The person to beat was actually my mom. Needless to say, it created some fun memories, and it got the entire family moving.

This year, we wanted to offer you the same experience. Now you can add your immediate family members at a lower cost. Because it’s always better together.

Two things we cut:

01. The choppy old format:

We cut the clunky platforms, the numerous log-ins, the deep and overwhelming lessons, and the community platform you didn’t like.

02. The daily lessons:

We cut the daily lessons that made you feel behind before you even started. And we replaced it all with a more cohesive experience that is less about learning and more about inspiring you to take action.

**You still have daily access to me, but on a more cohesive platform.

This year, I promise: The entire club is simpler to navigate, the lessons move you forward instead of overwhelming you, and you will never feel like you’re falling behind.

This club is for you if...

• You are already walking and want the competition and community to push you further.

• You barely move right now and need the motivation and accountability to actually start.

• You want to feel better in your body without punishing it into submission.

• You want your health to actually connect to your faith — not compete with it.

• You are tired of starting over and ready to stay in it.

It doesn’t matter whether you walk 2,000 steps a day or 15,000. The goal is freedom, joy, and capacity that you’ll create through movement.

Truthfully, the goal is a life you’re actually living instead of just thinking about and wishing for.

Here’s how to join:

The Summer Walking Club begins June 1st. Registration deadline is May 31st

On May 20th, we open the doors to the community, where you will gain access to the new and improved walking guide, a lesson on walking posture, and some of our favorite summer recipes to get you started.

Once you register, we will send you an email with more details.

JOIN THE CLUB HERE!

One more thing before you go.

I want to say something directly to the woman who almost didn’t read this far.

I know you’ve tried before. Maybe you even tried last year. And you meant it every time. But I need you to know, you are not someone who can’t do this. You’ve just never had the right structure around you to do it.

While the Summer Walking Club is not magic. It’s an enviornment that is simple, faith-rooted, and forward-moving that will help you make showing up easier than not showing up.

You don’t need to be ready. You don’t even need to feel motivated or have the perfect morning. Heck, I don’t even care if you walk in the morning.

You just need to register, because the rest will unfold if you trust the process.

Imagine how you will feel on August 31st? You’ll feel regulated, consistent, lighter, more present, and even more joyful. And it didn’t happen because of willpower.

It happened because you started.

Share this with a friend to join you in the club. Walking is always better together.

xx,

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In the last year, we changed the lighting in our home, and I will never go back.

My kids honestly thought it was just another one of my “crazy ideas.” They often think my ideas are a bit out there. But what I was shocked by was how quickly they started making the shifts for themselves. They even took it upon themselves to download an app that blocked blu…

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EXCITING ANNOUNCEMENT: It’s my favorite time of the year. The Summer Walking Club is quickly approaching. To kick things off, I started a new Instagram account, @summerwalkingclub, to inspire you to take action now! Give it a follow and start doing. As you’ll learn below, it’s the most important thing you can do!

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