Eating enough protein sounds simple until you try to do it consistently. This breaks down where people usually get stuck and what actually helps in real life.

Instead of new rules or drastic changes, focus on small adjustments that build on what you already eat. Things like portions, timing, food choices that quietly underdeliver, and how snacks and travel tend to throw everything off.

The goal isn’t perfection or hitting an exact number every day. It’s making protein easier to get, easier to repeat, and easier to adjust over time.

Links and Resources in this episode

• Protein and calorie calculator

• High protein snack list

• Protein Power Plan meal examples

  
  

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Today I’m joined by Kendal, one of our coaches at The Nourished Path. We’re going to explore what a real 10 year weight loss journey can look like, with all the ups and downs that that entails.

In this conversation, Kendal shares:

• How her gut and Crohn’s disease shaped her relationship with food

• Why losing 65 pounds quickly didn’t prepare her for navigating “normal life”

• What happened when she regained 20 pounds, and how maintenance changed everything

• The mental load of being a coach while going through IVF and hormone chaos

• Why some seasons of life simply aren’t compatible with fat loss

We also dig into the three phases of a fat loss journey—fat loss, rebuilding, and maintenance—and why maintenance is the unsung hero of long-term success.

Progress isn’t linear, life is messy, and sometimes maintaining (or simply not sliding as far as you once would have) is the win.

If you want to hear more from Kendal, check out this podcast episode.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my nutrition newsletter for weekly tips and insights.

Follow me on Instagram

Eat less, move more, lose weight. On paper, it’s simple and tidy. In real life, your body get a vote.

I see the same two strategies over and over that feel smart but quietly derail progress: cutting calories as low as possible and piling on more workouts. Both look disciplined. Both often backfire.

Weight loss stalls. Hunger spikes. Energy tanks. Motivation fades. Instead of blaming willpower, let's slow things down and look at what the body is actually responding to, and why moderation tends to outperform extremes over time.

Links and Resources in this Episode:

Calorie and Macro Calculator

Lose Fat, Not Muscle podcast episode

⁠Learn about 1-1 online nutrition coaching⁠ to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my ⁠nutrition newsletter⁠ for weekly tips and insights.

Follow me ⁠on Instagram