/**/

Interview with Katie

1) Introduce Yourself.

Anyone else get anxiety when asked this question? Haha! Like where do I start?

I wear many hats!

To sum it up: Indiana cattle farmer’s daughter, Purdue University Grad, CrossFit Level 1, Registered Radiologic Technologist, Certified Nutrition Coach via ISSA & Precision Nutrition. Lover of CrossFit, coloring, entrepreneurship, an old fashioned, and all the meats! Huge obsessions with my airfryer, Instacart, Amazon Prime, & Stitch Fix. Secretly competitive about everything, inappropriate & laughing 99% of the time.

— Nailed it.

My heart is in helping others find their health & happy. I specialize in mindset, gut health, & sports nutrition with a no diet dogma or one size-size-fits-all approach when it comes to coaching.

Like I stated earlier, struggled for decades with my own health issues from Crohn’s, being overweight, disordered eating, infertility, & hormonal imbalances. I’m passionate about helping others find self love, attain their goals, & create sustainable success habits.

38 years old, currently reside in Fishers, IN with my cat, Pete, working for 3 major hospital systems in Radiology. I’ve worked in the healthcare field for over 16 years and look forward to hearing everyone’s story!

2) How did you eat before Carnivore.

I grew up as an overweight kid. I was told to lose weight & tried to diet before I was 10 years old. My self-esteem & body image issues started at 8. Standard American Diet, being a “farm kid” we ate the good home cooked stuff. I had no portion control whatsoever. Kids were mean, & I couldn’t tell you how many times I was told, “If you’d just lose weight you’d be pretty like the other girls.” This translated into, “You won’t be successful, loved or worthy unless you’re thin & look the part.”

Following came the years of disordered eating & orthorexia — binging and purging with intermittent phases of anorexia. I would gorge & then hide Reese’s wrappers, tubs of ice cream, bags of chips, crackers, cookies – anything I had denied myself. Then the guilt-restrict cycle would kick in as I layed there with puffy cheeks & bloodshot eyes from throwing up food. I had a food addiction and carbs were not only a big autoimmune & gut trigger, but they were like giving an alcoholic a drink.

I found CrossFit in 2013, was a competitive athlete & then beat my body down into a hole of metabolic adaptation, exacerbated gut issues, & hormonal imbalances due to over exercising & under eating. It took 4 years for me to reverse diet up to my true maintenance calories so know this is a long journey. Have patience. I was misdiagnosed with IBS, as many are. Went through tons of testing & doctors. Honestly, I feel the only diet I haven’t done is a vegetarian diet. I’ve done’em all. As a CrossFit athlete fueling for my sport, I leaned more towards a high carb diet. (Knowing I had a poor relationship with them.)

3) Why did you try Carnivore to begin with.

The last Crohn’s flare was about a year ago, I knew I needed a reset. I was stressed out, eating out more, sleep was terrible, and I felt horrible. I had put on 10lbs of inflammation & felt I was insulin resistant. So I thought, this is my time. I’m gonna commit, cut the carbs & clean my shxt up, frankly.

As for my relationship with carbs, I am an abstainer. I am not a moderator when it comes to food. You need to determine which one you are too, an abstainer or a moderator? I do better with food rules and an all or none approach. I cannot have just 1 cookie, that leads to wanting the whole pan!

My own personal experimentation, data keeping via tracking food, journaling symptoms & triggers were my best “doctors.” Figuring out my trigger foods took YEARS. Years of getting to know myself, my needs, and how my body responded to food and stressors.

As far as my specific needs, I don’t digest veggies, fruits, fiber, gluten, dairy, lectins, high oxalate, or high fodmap foods well. ⁣That’s a lot, right?!

I noticed when I finally got my gallbladder out, I could eat meat just fine. My digestive symptoms went away.

I suggest for anyone else out there struggling with chronic bloating, constipation, diarrhea, reflux, heartburn, feeling like your food just sits there and you’re bloated and look 6 months pregnant every night, etc — these are warning sings. They are not normal and sign of an imbalance. An elimination diet like the carnivore diet is a great first step. Seek help from a qualified coach, dietitian, or practitioner.

Often we don’t realize the ‘healthy’ food we’re eating are the culprits because we cannot properly digest and absorb them. Often the plants, pre-packaged frozen meals, diet bars and shakes are the culprits. That’s what happened to me. The fiber, fruit, and veggies were causing me more harm because of my compromised digestive system. I’m grateful for these experiences because now I’m able to help clients pinpoint their trigger foods too and start the healing process.

Repeat after me, “We are what we DIGEST and ABSORB.”

My safe foods when having a gut flare were always soft meats like fish, ground meat, rice Chex cereal, eggs, plain rice cakes, & white rice. Basically a low residue diet & absolutely no fruits or vegetables. I could not break them down, they caused bloating & agony.⁣

⁣Nutrition is not a one size fits all. Reason we need to track, experiment, & realize templates or cookie cutter meal plans rarely work long term.

4) How do you personally approach the Carnivore Diet.

People are more familiar with the term “Carnivore Diet.” I prefer to reference it as an animal based diet. That’s because there are 50+ shades of the Carnivore Diet. I feel you have free will and choice to eat the meats & foods that make you feel your best. You don’t have to be strict carnivore (beef & water). We all have different trigger foods, preferences, and individualized needs.

I call my myself a “Liberal Carnivore.” I believe in flexibility. The majority of my meals are ground meats such as 85% ground beef & chicken, eggs, steak, ribs, lamb, & bacon. Occasional dairy such as cheese. Tried organs, don’t like’ em. If I feel I need a refeed day of higher carbs, I choose white rice, rice chex cereal, or plain rice cakes. They don’t bother my digestion. Rarely do I go over 50g of carbs, my average is around 20-25g daily. I don’t deny myself or feel guilty if I need to consume them for my health, gym performance, & recovery. All carefully portioned, of course.

Another common question I get is, “Do you drink?” Yes, socially. Rarely more than 2 times a month and I limit myself to no more than 3 cocktails. Usual choices are bourbon, vodka, & wine (Love Prosecco, Apothic Red, vodka and diet coke, & an Old Fashioned) Guess you could call those “Refeed Days” Hahaha!

**Disclaimer: This is what works for ME. I am not a medical doctor giving advice, simply sharing my experiences.

As far as macros and ratios, again, we are all different. I prefer a higher protein approach for my needs. As far as my activity & physical stats for comparison, I’m currently 5’1, 110lbs, cross train 5 days a week, average 13-15k steps/day.

Sweet spot for maintenance seems to be around 1900-2200 calories per day, ratios around 68% Fat, 27% Protein, 4% Carbs. I eat when I’m hungry, fast when I’m not. Fasting window is around 16-20hrs. Work out fasted at 5am most mornings during the week. Largest meal post workout with another meal around 1-3pm. I don’t force fasting and I don’t do extended fasts. If I feel I need a crunchy snack, Epic Brand baked pork rinds are my go to.

I do track food & macros via My Fitness Pal. I track weight, sleep, steps, & menstrual cycle via my Fit Bit Versa 3. I track my heart rate during workouts via my MyZone chest strap monitor. Blood glucose and ketones are checked via Keto Mojo. I’m also teaming up with NutriSense utilizing a continuous glucose monitor (CGM). What gets tracked gets managed. Not necessary, but I’m a data girl  It helps me make more educated decisions and adjustments.

5) What benefits have you seen since starting the Carnivore Diet.

A TON! The biggest benefits have been no gut issues or flares, increased, steady energy (once adapted, it took me about 7 months), no carb cravings or binge eating urges, no more constipation, normal appetite and satiety, no more inflammation, and eventually, fat loss.

I didn’t go into the Carnivore Diet chasing fat loss or weight loss, I went into it chasing better health. I preach this to my clients, chase health and healing first, everything else will fall into line. The problem with yo-yo dieting is chasing unrealistic goals and expectations with an unsustainable diet &/or training approach.

I’m gonna be real, I gained 15lbs total when I started the Carnivore Diet. After 1 year, I lost that 15lbs, however. I wanted to quit many times and felt like shxt early on trying to adapt. I listened to the veterans and my own intuition, kept going.

Your appetite does correct and level out. Performance in the gym does suffer, initially. Depends on what modality of training you prefer. Take it easy. I significantly reduced my workout volume and intensity with no HIIT for about 6 months. Did a lot of walking and lifting simple weights, keeping my heart rate in a lower range.

About month 8/9, I noticed I was able to hit it harder in the gym and everything else was falling into line. That’s about when my weight started dropping as well.

Meal timing is important, especially when timing appropriately for your workouts. If you eat larger meals, make sure you give yourself plenty of time to digest them. Meat and fat are naturally “heavy” and the body has to work hard to break them down for digestion, affecting your energy levels. Again, everyone is different.

6) What negatives have you found with the Carnivore Diet.

I’m gonna be real, I gained 15lbs total when I started the Carnivore Diet. After 1 year, I lost that 15lbs, however. I wanted to quit many times and felt like shxt early on trying to adapt. I listened to the veterans and my own intuition, kept going.

Your appetite does correct and level out. Performance in the gym does suffer, initially. Depends on what modality of training you prefer. Take it easy. I significantly reduced my workout volume and intensity with no HIIT for about 6 months. Did a lot of walking and lifting simple weights, keeping my heart rate in a lower range.

About month 8/9, I noticed I was able to hit it harder in the gym and everything else was falling into line. That’s about when my weight started dropping as well.

Meal timing is important, especially when timing appropriately for your workouts. If you eat larger meals, make sure you give yourself plenty of time to digest them. Meat and fat are naturally “heavy” and the body has to work hard to break them down for digestion, affecting your energy levels. Again, everyone is different.

7) Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

Yes, absolutely! The gym is my sanctuary. I found CrossFit in 2013, drank the Kool-aid. My love affair has been ever since the first sound of a barbell dropping. My weights, intensity, and volume have changed with my seasons. I no longer train like a competitive CrossFit athlete. Yes, its hard to beat the competitiveness out of me, but is absolutely necessary for longevity.

I modify weights and movements to my needs. I listen to my body and rest when needed. Workout 5 days a week, rest 2. I get in about 13-15k steps a day

I feel the term “CrossFit” gets an unfair bad rap. It’s simply a term and just another modality of exercise. I love it because it combines strength and conditioning made up of functional movements performed at a your desired intensity level. The intensity and approach are up to you. Anyone can do it and you determine the pace and modifications of your workouts. Invest in a quality gym with quality coaches. Three Kings Athletics in Noblesville, IN is my second home and family.

8) What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet.

Thinking about carnivore in terms of 3 phases is helpful starting:⁣

1.) Just get adapted – eat meat, find the low carb sources you love, cut the junk, find what eating windows work for your schedule, track to make sure you’re eating enough food.⁣

2.) Focus on healing any G.I. issues & give it time. Be patient & consistent. You don’t feel good all the time, as with any diet it takes time to find your groove. Most hit a slump around 2 weeks. You didn’t develop gut issues overnight and you didn’t put on 30lbs overnight.⁣

3.) Thrive & THEN play around with fat loss or muscle gain goals. You’ll be more self aware & educated once your reach this point.⁣

⁣Highly recommend getting the book Carnivore Cure by Judy Cho!

Not until someone is adapted & healed do I recommend any kind of playing around with fat loss cuts.⁣ For some it may take 3-6 months or it can take years depending on what kind of healing (gut, hormonal, metabolic etc) you have to do.⁣ Honor your biofeedback. Biofeedback means my quality of sleep, energy level, recovery, performance, mental clarity, menstrual cycle, sex drive, hunger & satiety cues, etc.⁣

Tips for tracking more accurately:

• Pick meats that are easier to track. Ex: ground meats like beef/turkey/lamb/pork. The protein & fat grams are not as variable as say a ribeye or chuck roast.
• Weigh your meat raw before you cook. Meat shrinks down something like 20-30% when you cook it. It can account for a big difference in protein/fat grams & calories if you’re logging the oz or grams of cooked meat vs the actual raw weight. Fat will differ as well, especially if you’re draining or dabbing the fat off your meat after cooking. Here’s a good resource explaining what happens.
• Measure out your fats (butter, bacon fat, tallow, etc) Don’t guess. Weigh it out on a scale for most accuracy. Most of us use teaspoons or tablespoons but I don’t recommend eyeballing until you master accurately weighing food.

Reasons you may be gaining weight on low carb:

• You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.
• You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass.
• You’re snacking too much on things like pork rinds, fat bombs, or fake keto junk like Atkins bars. Guilty. They’re easy to overeat & nutrient deficient. Go back to the basics. Simplify. Meat, water, coffee, no sweeteners, no supplements.
• You’re choosing highly palatable low carb foods like ribeyes, bacon, & cheese & eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will have that extra piece of cake. Choose foods that are satisfying & get the job done. I find ground beef to be most satisfying.
• You’re overly fasting &/or overly training. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your intensity & workout volume. Walking & simply just moving does wonders. Don’t over complicate your workouts. SLEEP. Shorten your fasting window or STOP fasting.
• You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of lean body mass, your goal weight, or 20-30% of your daily calories. Our energy sources come from fats & carbs. Take away your carbs & what do you have left? Fat. Don’t fear it. Play around with it you’ll find your threshold.

9) Do you think Carnivore will ever be accepted as a mainstream diet.

Never say never, but I doubt it. Carnivore is just like being a vegetarian only we prefer meat. No one bats an eye when you say you’re a vegetarian, but you say you only eat meat? They look at you like 4 eyes. The awareness, research, and education is spreading, however, so that is promising!

Is any diet really mainstream?

There’s hundreds of ways to eat. All that matters is you pick the one that suits YOU.

10) Anything you would like to add, and where can people follow you.

Anyone is welcome to become part of my digital family here, lilbitoffit.com and Instagram, @lil_bit_of_fit If you’d like to be added to our email list, click here.

Thank you all for reading and thank you, Steven, for allowing me to have this opportunity!

I hope this was of value in some way to all your journeys! Please feel free to tag and share with all of your friends and family!

oxox Coach K

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

Low Content Books – Journals, Notebooks, Diaries and Planners.

Media

• The majority of my personal journey is documented on Instagram.
• Carnivore Diet Success Stories Facebook group.
• Carnivore Diet Success Stories Newsletter.

/**/