Hey Sexy –

I don’t know about you, but this past weekend was a real break in my diet. Winter storms always seem to do that to me. It’s cold outside. I just want to eat hot soups or a hot pot roast–anything hot really. Better if I can add a nice slice of crusty bread to it!

Any way you slice it, winter has a way of wreaking havoc on our diets.

Believe me: I really do know that it can be hard to eat right.

I love food!

Actually, I’d probably even go so far as to qualify myself as a foodie.

I’ve often joked with my friends that the only reason I reincarnated was to eat, and, between you and me, I’m not so sure that’s not actually the truth.

There really is no reason to eat bad food if you avoid food that’s bad for you.

Enjoyment and nourishment don’t have to be opposites. When we stop framing food as punishment or reward, the body becomes a collaborator instead of an obstacle.

Here’s the concrete part:
Meals that combine protein, fiber, and fat slow digestion and stabilize blood sugar. That means fewer crashes, fewer cravings, and a much easier time stopping when you’re satisfied. This is why a hearty soup with beans, vegetables, and a bit of fat is more regulating than a “diet” meal that leaves you hunting for snacks an hour later.

That may also be why we want those hearty soups in the winter.

Lesson: sometimes you really do have to listen to your body.

This week, try this simple experiment:

When you’re planning or choosing a meal, ask just one question: “What can I add to make this more satisfying?”

Forget about removing or restricting things, just add the right things.

Add protein. Add vegetables. Add warmth. Add flavor.

Satisfaction is not the enemy of consistency.

It’s the reason consistency works.

If you’re looking for healthier alternatives to junk food you already love, check out Nick Kazamias’s “Gym Rat Recipes” on Instagram.

He’s a chef who helps people get lean without giving up their favorite foods or restricting themselves, which makes sustainable change far more realistic.

This newsletter is a small milestone. Just like with fitness, those little wins matter.

This email is the fourth one in our relationship, which means we’re officially a month in. To mark that, I’d love to do a quick check-in with you—what you’re enjoying, what you’d like to see change, and where you’d like the next phase of this program to go.

I’ll be sending out a short survey soon to get your input.

What’s one cold-weather meal that actually makes you feel both comforted and nourished?

No perfection required. No judgement delivered. I’m just curious.

Blessed Be,

Casey