Read more about the article Kick Any Craving With These Healthy Food Swaps
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Kick Any Craving With These Healthy Food Swaps

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Read more about the article Your ChatGPT Guide to Calories and Macros
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Your ChatGPT Guide to Calories and Macros


In the ever-evolving landscape of health and nutrition, the role of artificial intelligence in shaping our understanding is increasingly prominent. In this new series, “Ask ChatGPT,” we will throw it right in the deep end with the debate of whether you should count calories or macros.

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Read more about the article Can you drink alcohol and still lose weight?
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Can you drink alcohol and still lose weight?

How booze can be blocking your fitness goals

By now you must know that I am not afraid to take on touchy subjects. I feel that with an audience of mostly working professionals, we gotta talk about alcohol. And the timing is just right.  Alcohol is a significant thread in the fabric of socialization. We will soon be back to the days of raising a glass, of wining and dining clients, and of team happy hours.

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Read more about the article Escape the Free Food Trap Part II: The Office
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Escape the Free Food Trap Part II: The Office

One of the many perks of working in an office environment is the abundance of free food. From stocked kitchens and holiday treats to cookies, candy dishes, lunches, bagels, and doughnuts, the workplace often becomes a culinary playground. While these offerings can bring joy and foster a sense of community, they can also pose challenges for those striving to maintain a healthy and balanced lifestyle. In this guide, we’ll explore strategies to navigate the office food scene without compromising your well-being.

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Read more about the article Enjoy Thanksgiving and Keep Your Fitness on Track
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Enjoy Thanksgiving and Keep Your Fitness on Track

It’s official – travel for the holidays is back. About 70% of Americans said they have travel plans to travel for the holiday, Airport officials and industry analysts say passenger traffic for the Nov. 24 Thanksgiving holiday through New Year’s is set to reach or exceed 2019 levels.

This post updates the hottest tips for staying sane and healthy during Thanksgiving.

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Hot Sauce: The Spicy Secret to Jump Start Your Fall Fitness

Did you know hot sauce can be a powerful weight loss tool? From boosting your metabolism to reducing your appetite, hot sauce has been found to offer a range of benefits for those looking to improve their health. In this article, we’ll explore these benefits, as well as the different categories of hot sauce.

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Read more about the article Sip, savor and stay skinny with this coffee creamer guide
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Sip, savor and stay skinny with this coffee creamer guide

For many, the comforting ritual of sipping a steaming cup of coffee is a cherished part of the day. However, concerns about weight gain often loom large, especially when considering the addition of creamy, flavorful coffee creamers. The good news is that with a mindful approach and a few clever techniques, it’s possible to enjoy the indulgence of coffee creamer without tipping the scales. In this article, I will give you specific recommendations and a great method to make sure no matter what you choose, you can sip and stay skinny! Thanks to my husband’s friend Chris H for inspiring this article!

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Read more about the article The DAO of Metrics: Why You Will Succeed With Food Tracking
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The DAO of Metrics: Why You Will Succeed With Food Tracking


In business, accountability and metrics are important. How is a company supposed to know if it is meeting its goals and gains if there is no understanding of daily, weekly, quarterly sales? Similarly, fitness goals also need measurable metrics. But what are the right ones, and how should you track them? The #fitprofessional is here to help.

NOTE: This is not to be interpreted as a recommendation of how many calories/macronutrients you should be eating. While the tools highlighted here are a good litmus test, everyone should consult with a medical professional and/or dietician to ensure that the numbers are consistent with their individual health profiles.

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Read more about the article Why Portion Sizes Matter! (more than most things)
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Why Portion Sizes Matter! (more than most things)

We are going to talk about portion sizes. I categorized this as a saboteur because I have seen many cases, including with me, of eating nothing but healthy whole food and gaining weight. It is SO frustrating.

The only explanation lies in CICO, Calories in = Calories out (read my cardio post for more explanation and breakdown of CICO). Portion sizes matter in this equation. And thanks to Supersize menus, we have a skewed view of what they should be. So I will use this article to understand the problem, and then offer a guide to retrain your brain – which is what I had to do after being brainwashed by the skewed portion size saboteur.

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Read more about the article Your Low-Cal Guide to Summer Starbucks Drinks
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Your Low-Cal Guide to Summer Starbucks Drinks

You know it’s summer when you start seeing pictures of the frothy, creamy, colorful Starbucks drinks pop up on the menu. 

What you might not know is that many of these favorites, even when not supersized, are the calorie and sugar equivalent of a large candy bar. And have far in excess of the recommended sugar intake sometimes on a daily basis. While following my 80-20 approach can definitely leave room for an indulgent Starbucks drink as is, regular consumption of these “empty calories” will not only add up but will leave you unsatisfied, as there is no significant amount of protein, fiber, or fat in any of them.

But you don’t have to be left out in the heat. You can have your cake and eat it too on the reg. Here’s how.

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Read more about the article What Happens when ChatGPT Designed My Meal Plan
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What Happens when ChatGPT Designed My Meal Plan

When I saw influencers start to post videos with AI-designed meal plans, I immediately opened my Chat GPT app and joined the fun. I will say that ChatGPT did a pretty good job, if not lacking a little in variety. I also learned you have to be REALLY SPECIFIC about what you want, so you don’t get weird combos (you will see).

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The Best Low-Carb Wraps

When I need something to eat during the day when I am working, I literally sometimes have NO TIME to either prep or time to get lunch out. Not to mention, the latter is expensive and can add up to 100s of dollars a month!

For this post, you will find the DAOFitLife “awards” for the best types of low-carb wraps.

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Read more about the article Love and Other Weight Loss Drugs: The New Wave of Injectable Treatments
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Love and Other Weight Loss Drugs: The New Wave of Injectable Treatments

Sometimes the greatest success comes from a mistake. Or an accident.

In a drug originally developed to treat Type 2 diabetes, scientists discovered during the process that the active ingredient in these drugs could also be used prescriptively to aid weight loss. Boom, an industry estimated to be worth 200 Billion dollars by 2030 was accidentally born. 

So what do you need to know about the trend sweeping social media and dominating the headlines? And why does it matter?

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Read more about the article When Your Jeans Feel Tight: A How-to-Deal Guide
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When Your Jeans Feel Tight: A How-to-Deal Guide

Have you ever taken a pair of jeans out of the closet you haven’t worn in a while? There is already an inner battle in my head when I do. Should I try them on? What if they don’t fit? What if I’ve gained weight? How did they fit the last time I wore them?

Now you shimmy them on. You might already be on the struggle bus in the shimmy process. Or you might get them all the way up but they don’t quite zip. Or they might zip, but that’s only a technicality. It zips but doesn’t quite fit.

In my day job, I like developing a “mode of analysis” for all my projects and issues I handle. So here is the DAOFitLife “Mode of Analysis” for your tight-jean issue. Step by step, with decisions along the way that you make based on what you feel is right for you!

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Read more about the article How to Stay Fit Over Spring Break
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How to Stay Fit Over Spring Break

Spring break is a time to let loose and enjoy yourself, but it doesn't have to come at the expense of your health and fitness goals. Whether you're planning a tropical getaway, a visit to an amusement park, a camping trip, or a fancy international vacation, there are plenty of…

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Photo by Sean Bernstein

Foods that are no better for you than their “evil” cousin


In a morality-laced wellness culture, the world is divided into two food groups: Virtue-signaling “clean” foods, and evil, bad foods.

You know what? In many cases, the virtue signaling-food is actually not materially healthier. I have identified several common categories that compare the demonized food and the halo effect, then shine a light on reality. As for a solution, you can now eat the food you really want knowing that there is no real moral superiority to the alternative. OR you do what I do in many cases which is identify the core craving behind wanting a particular food and satisfy it with a healthier alternative, not a “faux healthy” version of that food.

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Your Brain on Lab-Grown Food

Do you ever wander through a grocery store, and you start snaking through the center aisles through the bright beautiful colors of foods in boxes and bags? If you stop and pay attention to how you feel, it may be giddy, excited or just want to eat everything in sight?

Believe it or not, you are being seduced.

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Read more about the article Your A-Z Guide to Popular Diets
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Your A-Z Guide to Popular Diets

You want to try a diet. I get it. I am not here to stop you. It’s that time in the middle of winter when you have that panic moment – you’ve been super busy at work the holidays threw you off and you started a fitness kick but stopped it at the end of dry January.

So here is a list of popular diets – and some criteria to consider before going on one. I am also including DAO resources with deep dives on the super popular ones – Keto, Paleo, and Intermittent Fasting.

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