Badashfit

Fitness, nutrition & holistic health coach
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01/07/2026

As Neil Armstrong would say: “That’s one small step for humans, one giant leap for real food”… or something like that. 🥂

For decades, the traditional food pyramid leaned heavily on grains and calorie targets, often sidelining the foods that truly build, repair, and sustain the body: bioavailable nutrients, quality protein & minimally processed whole foods — the foods that truly support your metabolism, hormones, & long-term vitality.

The new guidance reorders the hierarchy of what truly fuels us:
+ Nutrient-dense whole foods are the foundation.
+ High-quality animal proteins & whole dairy lead.
+ Ultra-processed, empty + calorie-driven foods are deprioritized.

It may be a small adjustment on paper, but it signals a shift toward quality over quantity, science over dogma, real nutrition over empty calories.

Anyone else feel a new era of metabolic health literacy emerging? 👀

01/04/2026

I present to you, The Playbook.

A very informal guide to living long, training smart, & feeling really, really good.

Do with this information as you wish.

01/02/2026

The New Baseline. 🗣️

12/31/2025

Ice cream so healthy you can eat it for breakfast? Yes, you read that right. 🍨✨

Made the traditional way with quality ingredients, ice cream can be an incredibly nourishing, metabolism-boosting, muscle-building or fat-loss friendly, hormone-balancing, gut-nourishing addition to any diet.

The problem with ice cream isn’t the sugar or fat.
It’s the heavy processing, inflammatory oils, emulsifiers, + gums, most store-bought brands contain (even the “healthier” versions).

These additives disrupt digestion, stall body composition, lower energy, spike cravings, & hinder long-term health.

Beautiful news: you can now easily whip up your own at home with this recipe — free of all that nonsense.

Creamy. Dreamy. Double delicious.

+ DIRECTIONS:
Blend all ingredients.
Use an ice cream maker or Ninja Creami if you have one.
If you don’t have a machine, simply blend, pour into a glass bowl, freeze, and stir every few hours until set.

+ NOTES:
If you don’t do well with dairy, I highly suggest either trying raw dairy or sheep/goat as they’re often easier to digest thanks to the gentler processing & smaller fat globules.

Bon appétit, loves. Tag me if try it. 🥂

[Comment 🍨 for the full recipe, helpful notes, swaps + my favorite trusted brands]

12/28/2025

Most people live in “go harder” mode.

More weight. More volume. More intensity. More training days.
Then they wonder why they feel drained, plateaued, injured, or constantly fatigued.

It’s easy to assume progress comes from pushing every session to the edge. But true progress isn’t built that way.

It’s built by weaving challenge with restraint — knowing when to apply load/stress, and when to ease off the brakes.

The strongest, fittest, most resilient athletes aren’t the ones doing the most or maxing out daily.

They’re the ones who apply intensity with purpose and embrace recovery with the same intention; training with both their goals + longevity in mind.

A well-designed program should have days that challenge the system (heavier loads, higher intent, focused output).

While equally including days designed to support it (lower impact work, refined movement, mobility, intentional deloads, nervous system regulation).

This is why I love using wave loading and auto-regulation with many of my clients & athletes to continue building momentum, keep energy high, and build progress that lasts.

TLDR: Progress happens when stress is applied AND resolved. Xoxo.

12/17/2025

Real food >> factory food.

12/11/2025

Have a seat loves. 🪑

You all enjoyed my muscle building edition of this, so it was only fair to do a fat loss version.

After 10+ years of coaching hundreds of humans, here are a few takeaways, mistakes, & mindset shifts I wish I could engrain into every beautiful brain when it comes to fat loss.

In other words, it’s in your best interest to break free of the nonsense trends, endless cardio, chronic restriction, mindless training & unrealistic expectations.

What do you agree or disagree with?
Comment if you want a part two. Xoxo.

12/01/2025

Very pro-metabolic if you ask me.

11/24/2025

Here’s a little gut tip for you, better than any probiotic.

Your digestive system loves protein, warmth, & movement.

Gentle morning movement stimulates digestive motility to help food move through the GI tract efficiently, supports blood flow (enhancing nutrient absolution), & reduces stress signals that can slow digestion.

A protein-rich breakfast helps keeps blood sugars steady (a very vital yet overlooked factor for gut integrity), while providing your gut lining with amino acids it needs to repair & strengthen the barrier.
Some of my favorite yummy combos: soft-boiled eggs + wild smoked salmon, whole-fat sheep yogurt + fruit, or grilled fish with roasted squash.

Evening warmth — like a long, relaxing shower and glass of goat milk signals your parasympathetic nervous system it’s time to rest; lowering cortisol, calming digestion & deepening sleep. (‘Rest and digest’ ring a bell?).

I recommend goat or sheep’s milk, as they’re naturally easier digesting than cows dairy — which can be problematic for some, and richly supplied with bioavailable minerals & nutrients.

Add a teaspoon of raw honey and you’ve just doubled your wins.
Raw honey contains several prebiotic compounds that feed beneficial gut bacteria. Liquid gold, if you will. 🍯

Tag me if you try it :). xo.

11/21/2025

Turns out the fountain of youth isn’t age, it’s an energy.
ATP to be exact.
& creatine helps you to regenerate more of those ATPs, faster & more efficiently.

It’s one of the rare supplements that’s deeply researched, proven safest, hormonally supportive, and highly effective for improving strength, energy, performance, cognition, & long-term metabolic health.

Just 5–10g daily is all you need to see these brilliant benefits.

There are few things I genuinely recommend universally, and creatine is one of them: athletes, men, women, everyday gym-goers, stay at home moms, grandma — everyone.

Comment ‘CREATINE’ and I’ll send you think to my favorite, trusted brand & a little discount :)

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