Hey girl, it's Katie 💚

I want to tell you something that I wish someone had told me years ago.

For a long time I was eating healthy. Like genuinely healthy. Salads, grilled chicken, smoothies, whole grains. I was choosing the right foods, working out, drinking water. Doing all the things you're supposed to do.

And the scale didn't move.

I thought something was wrong with me. I thought maybe my body just didn't respond the same way. Maybe it was hormones. Maybe I was unlucky.

Turns out... I was just missing a few pieces that nobody ever taught me. And once I learned them, everything started clicking.

I want to share those with you today because I think a lot of you are in the exact spot I was in. Doing so much right. Just missing the stuff no one talks about.

On the menu today:

• What I got wrong about "eating healthy" for years
• 3 things that were quietly working against me
• The one change that made the biggest difference
• What to try this week

Let's get into it 👇

What "eating healthy" was hiding from me 🍽️...

Here's what I didn't understand for the longest time.

Healthy food is still food. It still has calories. And you can absolutely eat too much of it without realizing it.

I was making big beautiful salads with avocado, nuts, cheese, dressing... all healthy ingredients. But I never once thought about how much was actually on the plate. I just assumed if the ingredients were good, the results would come.

Same thing with smoothies. I'd throw in fruit, nut butter, oats, protein... and end up with something that was 600+ calories. Not bad food. Just way more than I realized.

I wasn't doing anything wrong. I just didn't have the full picture. And that's the part that frustrated me the most, because I really was trying.

3 things that were quietly working against me...👀

When I finally started paying attention to the details (not obsessing, just noticing), I found three patterns that were keeping me stuck. And I hear the same ones from women in our community every single day.

1. My weekends looked completely different than my weekdays.

Monday through Friday I was so consistent. Prepped meals, water, on a schedule. Then Friday night would come and I'd loosen up. Dinner out, a couple drinks, a more relaxed Saturday and Sunday where I wasn't really paying attention.

I didn't think it mattered because it was "only the weekend." But those 2-3 days were quietly undoing most of what I'd built during the week. Not because I was binging. Just because I stopped paying attention and the calories added up way faster than I expected. That's not to say we can't enjoy our weekends, but not planning for it is where things get off track.

2. Little bites and snacks were adding up more than I knew.

A few bites of my friends snack. Handfuls of crackers while I made dinner. The creamer in my coffee. Some chocolate after dinner.

None of it ever felt like it counted. But when I actually added it all up one week, those little moments were contributing an extra 300-400 calories on some days. I had no idea. I think most women don't.

3. I wasn't eating nearly enough protein.

This was the big one. I was eating plenty of food, but when I looked at the breakdown, I was getting maybe 50-60g of protein a day. For my body and my goals, I needed more than double that.

That meant I wasn't staying full between meals (which led to more snacking), I wasn't supporting muscle, and my body composition wasn't changing even when I did lose a few pounds.

Nobody ever told me to think about protein specifically. I was just thinking about calories and "healthy choices." That missing piece changed everything.

The shift that made things click...🫶

The good news is, none of this means starting over or doing some crazy restrictive thing.

For me it came down to three simple shifts.

I started looking at the full picture, not just the food choices. It wasn't about eating different food. I was already eating great food. It was about understanding how much I was actually having and where the gaps were. Even just paying attention for a week was eye opening.

I stopped treating weekends like a separate thing. I still go out, I still enjoy dinners and brunches. I just stay aware now instead of completely switching off from Friday to Monday. That alone made a huge difference.

I started building every meal around protein first. This was the game changer. When I made protein the priority and built the rest of the meal around it, I was fuller, I had more energy, and my body actually started changing.

Honestly hitting my protein number would be so much harder without a shake. I have our LSF Plant Protein every single day because it gives me 20-40g without having to plan an entire extra meal around it. It's just the easiest solve I've found for that gap.

Why a challenge can set you up for success...☀️

Everything I just shared with you... the portion blind spots, the protein gap, the weekends that quietly undo your progress... I didn't figure this out by reading an article. I figured it out by having structure. Having a plan. Having someone walk me through it.

That's what Summer Shape Up Challenge is. It's 6 weeks where you don't have to figure any of it out on your own. The meals are planned. The workouts are programmed. And I'm there on coaching calls helping you through the exact stuff we talked about today.

Hundreds of women already signed up because they're tired of guessing. If today's email felt like I was describing your life... this might be your next step.

✔ Guided workouts in the MOVE app (+ 9 weeks FREE access)

✔ A meal plan designed for women's nutrition needs

✔ 2 Coaching Calls with me (VIP gets 5)

✔ Weekly check-ins, community chat, and prizes

✔ 20% off all LSF supplements

Early access pricing is still available now through 5/28. Standard: $112 | VIP: $187

MOVE members were sent a special discount code for 10% off either tier via email 💌 Can't find it? Just reply and we'll get it to you.

JOIN SUMMER SHAPE UP →

What to try this week...