Hi, Cleanish Squad!
Listen to me read this email to you :)
It’s time for another Cleanish Squad Q&A! You asked, I answered. This week, we’re covering everything from meal timing to nighttime cravings—and some tough love on why weight loss keeps coming back. Let’s get into it.
1. "I eat clean all day, but I always crave junk food at night. How do I stop sabotaging myself?”
This is a common struggle, and the solution isn’t just about willpower—it’s about habit, blood sugar, and your environment. If you’re eating too little protein or fiber during the day, you’re setting yourself up for cravings later. Make sure your meals include enough protein and healthy fats to keep blood sugar steady. Also, look at your habits: do you always snack while watching TV? If so, your brain has linked relaxation with food. Try swapping the snack for herbal tea, a short walk, or a different habit that signals the end of your day. And of course, if junk food isn’t in the house, you’re less likely to eat it. I made an entire video on Emotional Eating amd self-sabotage as well, which you can watch here.
2. “I don’t have time for long workouts. What’s the minimum of exercise to stay fit?”
If you’re short on time, focus on strength training, walking, and mobility. You don’t need hour-long gym sessions to stay strong and healthy. A 20-30 minute resistance workout 3-4 times per week is enough to build and maintain muscle and support metabolism. Add daily movement—like walking or mobility work—and you’re covering all the bases. The key is consistency over perfection. A few short, intentional workouts will always beat sporadic long ones. In my video on How To Lose 100 Pounds, I share exactly how I'd structure the workouts to lose weight.
3. "I keep losing weight, then gaining it back. What’s your secret to maintaining results?”
The real problem isn’t weight loss—it’s sustainability. Most people regain weight because they follow a temporary plan instead of building habits that last. If you’re constantly “on” and “off” a diet, you’ll always be fighting to maintain progress. Instead, focus on nutrition that supports your lifestyle year-round. Prioritize protein, whole foods, and strength training, but also allow flexibility so you’re not miserable through life. When you build a way of eating that you can stick with indefinitely, you stop the cycle of losing and regaining. I call this approach the Cleanish Movement, which you can learn more about if you'd like.
4. “Just curious about the new recipe book. Will it be weight loss focused? Will it contain nutritional breakdowns that I can use to create my meal plan?”
My next cookbook will focus on real, balanced, clean-eating meal prep for fat loss and muscle growth. So, if your goal is fat loss, it’s structured to make things easier. While I am still working on it, I plan to have every recipe include a full nutritional breakdown so you can track, adjust, and plan your meals accordingly. It will also focus on high-protein, nutrient-dense meals that support muscle, metabolism, and satiety so you stay fuller longer without feeling deprived.
5. “I see so much conflicting info—should I be eating 3 meals a day or doing intermittent fasting?”
There’s no universal rule. The best eating pattern is the one that makes you feel your best and fits your lifestyle. Some people thrive on three balanced meals, while others prefer a shorter eating window with intermittent fasting. If you struggle with energy crashes, cravings, or overeating at night, fasting might not be for you. If you feel more focused with fewer meals and naturally eat less that way, it might be a great tool. The key is to pay attention to how your body responds, not just what’s trending. I have an Intermittent Fasting Guide For Women video if you'd like to learn more.
Do you have a question for next month’s Q&A? Reply to this email or submit your question using this form. I’d love to hear from you!
Talk soon,
