This higher-protein “viral” potsticker bake turns a comfort-food favorite into a more balanced, weeknight-friendly meal. With minimal prep, freezer staples, added protein, and plenty of veggies, it’s a satisfying option that actually feels like dinner, not just an appetizer that got out of hand. Comfort food, upgraded without losing the fun.

Macro tracking doesn’t have to feel overwhelming or all-consuming to be effective. When used as a tool for awareness, and not perfection, tracking can actually reduce stress and increase confidence around food choices. This post breaks down three practical ways to simplify tracking so it supports your goals instead of taking over your life.

Commitment can spark change, but it’s rarely what sustains it. Long-term progress comes from turning early motivation into simple, flexible routines that can survive real life. This post explores why commitment fades, how routine actually works, and how building small, repeatable behaviors is what carries goals forward.

Maintaining weight loss is a different skill than losing weight, and it’s one most people are never taught. Long-term maintenance isn’t about rigidity or going back to old habits, but about keeping core behaviors, embracing flexibility, and responding calmly to life’s inevitable disruptions. This post explores what it actually takes to maintain progress in a way that feels sustainable, supportive, and realistic.

This blog post explores how our environment quietly shapes our habits, often far more than willpower or motivation ever could. Instead of trying to “be better,” you can make behavior change dramatically easier by altering your physical surroundings, reducing friction, and using visual cues to support your goals. From nutrition and movement to sleep and productivity, small environmental shifts can create big changes. This is about designing a life that helps you follow through, not relying on discipline to save the day.

This blog post explores how to navigate the holidays by aligning your expectations with the reality of the season that includes fuller schedules, more emotions, changing routines, and less structure. Instead of forcing rigid goals, you’re encouraged to choose the nutrition phase, tracking method, and habits that actually support your current bandwidth. Through intentional eating, mindful drinking, compassionate boundaries, and stress + sleep awareness, you can move through the holidays with steadiness rather than perfection. Matching your expectations to reality doesn’t pause progress, but instead helps you create sustainable habits that can exist in any season.

This crockpot chicken tortilla soup is one of my favorite “no-prep” meals: high in protein, full of color and fiber, and made entirely from shelf-stable and freezer-friendly ingredients. It takes five minutes to throw together and becomes the kind of cozy, flavorful soup that tastes even better the next day. Whether you’re navigating busy weekdays, snowy weekends, or the holiday season, this macro-friendly recipe is both practical and delicious. It’s simple, flexible, and impossible to mess up.

If we think of life like a simple light switch, we may fall into the mentality that tells us we’re either “on track” or “off the rails,” but real life (especially during the holidays) doesn’t operate in black-and-white. This post introduces the dimmer switch approach: a flexible, sustainable way to adapt your habits to your season without abandoning them. Instead of perfection or nothing, you learn to adjust your effort based on capacity while staying connected to what matters. It’s a mindset that builds consistency, confidence, and long-term progress, even in the busiest months of the year.

Not every trip requires a suitcase full of snacks or a shaker bottle of protein powder, and that’s okay. This post helps you identify when it’s worth bringing nutrition “anchors” and when it’s better to simply enjoy what’s available. From quick protein options to “in case of chaos” snacks, you’ll learn how to make travel (and holiday) eating easier, steadier, and more flexible without overcomplicating it.

When you’re eating out or attending a gathering, it’s easy to overthink every choice. But one simple question can help you find balance: is this meal about the food or about the people? When it’s about the food, enjoy it fully and mindfully. When it’s about the people, choose what aligns with your goals and let connection take the spotlight. This mindset takes the pressure off “getting it right” and helps you make confident, guilt-free choices in any situation.

Cravings aren’t a sign of weakness or lack of willpower; they’re a normal part of being human. When you understand what drives them (your brain, hormones, habits, and environment), you can respond instead of react. This post breaks down the science behind cravings and offers practical ways to manage them without guilt, restriction, or all-or-nothing thinking.

Convenience foods don’t have to be the enemy of healthy eating. In fact, they can be one of your best tools for consistency. Whether it’s a rotisserie chicken, frozen veggies, or microwavable rice, convenience foods are simply the options that make nourishing yourself easier, more efficient, and more realistic. The goal isn’t to avoid convenience, it’s to use it intentionally to support your goals and your life.

We all experience urges: those moments when we want something right now, even if it doesn’t align with what we actually need. Urge surfing is a mindfulness practice that helps you ride the wave instead of fighting it or giving in to it. By learning to pause, breathe, and watch the feeling fade, you build trust with yourself and create space for choices that truly support your goals.

Treats can feel complicated — equal parts joy and guilt — but they don’t have to. In this post, I explore the psychology behind why sweets hold so much power, from scarcity and reward loops to emotional ties. You’ll learn how to shift from restriction to intention, build a more balanced mindset, and actually enjoy your favorite foods without fear or guilt.

Food prep doesn’t have to look one specific way — and there’s no “right” approach to make it work. From the Improv Chef to the Over-Preparer, there’s a full spectrum of how people plan (or don’t plan!) their meals. This post helps you identify your food prep style, understand its strengths and challenges, and find the balance that fits your real life and goals.

When it comes to nutrition, fitness, and wellness, the answer to most questions is often “it depends.” What’s right for one person might not be right for another, and what feels supportive in one season of life might not in the next. Nuance allows us to step away from rigid “good or bad” rules and instead ask: does this serve me right now?

When it comes to lasting change, it’s not just about what you do — it’s about how you talk about yourself. The language you use can either keep new habits at arm’s length (“I’m trying to…”) or bring them closer by making them part of your identity (“I am someone who…”). Shifting your words shifts your self-image, and when your identity aligns with your actions, consistency and growth become much more natural.

For decades, diet culture has trained us to focus on restriction — cutting out foods, shrinking portions, or eating less. But what if the real magic happens when we ask, What can I add? An abundance mentality not only helps you build a healthier relationship with food, but also increases nutrient variety, supports long-term habits, and makes eating more enjoyable. Shifting your mindset toward abundance is about action, curiosity, and giving yourself permission to eat in a way that actually sustains you.

When the weather turns cooler, cozy comfort food hits the spot — but it doesn’t have to derail your nutrition goals. This macro-friendly chicken pot pie brings all the flavor of the classic dish while keeping balance in mind. With protein-packed chicken, colorful veggies, and a biscuit topping, it’s a warm, satisfying dinner you’ll want on repeat. Bonus: it’s a one-pan recipe that makes cleanup easy.