Hey Reader,

It's been a while but I've just been over here chugging along as usual! I've been able to get back to some recipe development this summer after completing something really crazy. At the ripe old age of 52, I decided to finally compete in a body building competition. I've thought about it several times over the last 20 years but never thought it wass possible.

There were a lot of reasons as to why now, but mainly a new division opened up that made the whole process seem a lot less scary. The dieting, the training, the skimpy suits the tan (LOL)...it's a lot to process!

I won't go into detail here, but if you want to hear more, I have two podcasts about some of it up now and a lot more content to come. I not only learned a lot about myself, I learned even more than I have in the past about what it really takes to build muscle, lose fat and stay in in a calorie deficit for an extended period of time. Spoiler alert...there is no magic pill (or maybe there actually is now but I didn't use it) and consistency wins!

As always, if your'e struggling with your health goals or could use someone to be accountable to, please reach out for lifestyle coaching.

🔬 What We're Reading

Late Eating Reduces Fat Burn​
A Cell Metabolism study showed eating later in the day (even same calories) reduces fat oxidation, increases hunger, and lowers energy burn.
📖 Study →​

🍽️ What We’re Cooking

Keto PF Chang’s Lettuce Wraps​
High-protein, flavorful, and meal-prep friendly.
📖 Recipe →​

Featured Products

People all over the world have been reading my review article of the Hume Body Composition Scale and choosing to add it to their health tools. I've been using it for almost a year now and it's been giving me such great insights that are on

par with a DEXA scan. You can read more about it here and get a special deep discount as part of the Heal Nourish Grow community. Our discount stacks on top of the current sale too! I've also been testing out their new Hume Band which is a Whoop alternative with no subscription required. Look for that review coming soon.

I also found a new lower alcohol/low calorie wine that I've been loving. While we all know that drinking alcohol isn't exactly good for us, sometimes we still like to indulge while drinking a slightly

"healthier" choice. This is where Syltbar comes in! Their wines are organic, virtually sugar free and their prosecco has only 49 calories per serving (most prosecco/wine is 100-160 calorie per serving), making it more diet friendly as well. Get $25 off your order with my link.

That's it for this newsletter. We hope you enjoy our latest content and find it helpful in your journey to ultimate wellness. Stay tuned for more updates, and don't forget to share your progress and insights with our community on social media!

Keep learning and growing,

8500 Old Carriage Trail, Cincinnati, OH 45242
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