Don’t worry, even when you’re walking away from me, I can see you (you meaning every teenager that walks through my clinic doors) roll your eyes when I say, “Don’t forget to hydrate!” It’s fine. I don’t mind being the old lady nag (um, that’s a lie. I never and I mean NEVER want to hear you refer to me as old). Here’s the thing—I do it because I *clears throat* care about your well-being. 

Dead period is over. Practices, camps, tryouts, and competitions have resumed. The heat index is stupid. You’re chowing down on your daily Chick-fil-A fix (no judgment) and snagging a paper cup of water real quick on the sidelines. Not good enough.

Listen, you don’t wanna suck at your sport, do you? I mean, I’m assuming you don’t go through two-a-days just to perform badly and stay benched. Dehydration isn’t just dangerously unhealthy, but can increase fatigue, weakness, cramping, brain fog, and overall stunt your performance—we can’t have that. 

You gotta do more than just drink water. You’re losing incredible amounts of electrolytes through sweat and it’s crucial to replenish them—regularly and consistently—to optimize performance and be as great as I know you can be (inserting a little ego boost to motivate you here). Water isn’t going to cut it—but still drink it, please. 

Electrolyte packets are a great way to get back in the missing sodium, potassium, and magnesium. Start drinking them in the morning and keep doing it. Your body is pulling resources from the day before—so that consistency is what fuels you to keep going. It’s not about chugging a few ounces before you hit the field. By that point, it’s already too late. 

But here’s some good news: You can eat your water and electrolytes through whole food nutrition so it feels a little less like waterboarding when you’re trying to effectively maintain your levels throughout the day. A list of super water (and nutrient) - rich foods:
 - melon (like honeydew, cantaloupe, watermelon)
 - oranges
 - pineapple
 - strawberries
 - grapefruit
 - celery
 - cucumber
 - tomato
 - zucchini/summer squash
 - bell peppers 
 - cauliflower 
​ - skim milk (shut up, I realize that’s a drink)
 - oatmeal (cooked, obvi)

Not an exhaustive list, but hopefully sparking a few quick snack ideas to keep you going. Please. It’s important enough that I’m spending my night at home writing out a long-winded lecture that you’re likely not going to read ‘til the end. So do it. 

Keep in mind, some foods are going to make your body need even more water to compensate (so… not a great idea right now):
 - CAFFEINE (sorry, Alani)
 - fried/greasy food
 - sugary sodas/juice
 - soy sauce
 - high protein diet (pause. We know the importance of protein for building and repairing tissue—we need protein—but it also takes a lot of water to metabolize, so it doesn’t help hydrate. Just balance it with some fruits and veggies. Consistent carb intake is good for the athlete.)
​
Also—for the love of Snapchat—monitor your urine color. Yes, I’m telling you to look at your pee because that’s going to help you gauge how you’re doing with your hydration intake. (I’ve provided these handy dandy charts to several coaches to post in locker rooms.)

Integrated keeps a great line of clean electrolyte packets in-clinic. And of course, IV fluid options if we’re already to that point. 
** Packets are 20% off for all student athletes through the summer
** IV Therapy is 10% off for all student athletes, as well

Cheers (holds up glass of water), 
Kalin

PS: If you’re thirsty, you’re already mildly dehydrated.

Okay, bye.
​

About a week ago I ran into a few people I hadn’t seen in years. As someone who finds myself unforgettable (ahem), I never considered they spent the first 30 seconds trying to figure out who I was—until they admitted it. When I retold the story, my friend said, “What?! But it’s still your face!” So we needed a side-by-side for due diligence…

I had to go back through the archives to even remember my state-of-mind in that first post. And the several that followed. I immediately felt the fears, the struggles, the vulnerability those words held. Am I a new person now? One who doesn’t experience the same pain? Unfortunately, no. I’m still trying to matter. Still trying to not fail where it counts. Still always wondering if I’m enough (or too much). I’m just doing it with a lot less physical pressure on my joints. 

The initial weight loss journey wasn’t just a publicly humbling display of my insecurities regarding living life with obesity. I was also just a few months into a new business—one that had yet to yield a single dollar profit. So my risk-taking between personal and professional changes were compounded; apparently, that’s how I like to layer my life still. Piling on the stress, moving up my expectations for myself a little more each time I take inventory. And sometimes, I get caught up in the juggling act, take on more than I should, and FREEZE. As in, I’m hiding in my shell and too overwhelmed to tackle all the unfinished projects desperately needing my attention. You know the type who keeps 46 browser tabs open? That’s me. On my desktop, my iPad, my phone, my brain. And then the system crashes… time to reboot. 

So iTS time to start tackling my to-dos one little item at a time and tamper down this anxiety—and give attention where needed. Is writing a blog top priority or a necessary step to kickstart this chain of progress? Um, no. BUT I liked doing it and thought it may just be nice to touch in and let you know how Kalin—the one from September 2022—has held up with her weight loss commitments. 

I’ll get down to the FAQs:

1. Do I still take the medication?
A. Yes, but with built-in breaks. I actually just took off for three months (no injection, no supplements, no scale, no plan—the longest break I’ve taken) and lost 2 pounds per my follow-up with my provider. 

2. Do you gain weight back each time you take a break?
A. At the beginning, when I would first take a few weeks off, I would gain back somewhere between 1-6 pounds; however, that doesn’t happen anymore. I feel I did this process in a slow-and-steady way that has allowed my body to agree to this new metabolic set point.

3. Will you take it forever?
A. I don’t know? I did just restart it, but I feel there are other benefits beyond weight loss (and I’m not willing to say I’m done with that part, either). I notice decreased bloating, inflammation, compulsive thoughts/behaviors—those are benefits I’d like to hang onto.

4. What dose do you take?
A. I do lower my dose after a break, but I’ve never taken the highest dose at any point during my journey—of semaglutide or tirzepatide (currently on Tirz). My highest doses have been 1mg and 10mg respectively. This was to ensure I wasn’t battling any secondary issues, but also—I just didn’t want to burn through it as quickly.

5. How much weight have you lost?
A. 135 — ONE HUNDRED THIRTY-FIVE POUNDS.

6. Do you care if people judge you for “doing it the easy way?”
A. Nothing about my life is easy and neither is this. It’s just about making the commitment to myself. Telling myself I’m important enough to keep going, not quit, and see this through ‘til my goals are met.

One of the best decisions I ever made was starting. Day one. I could have never imagined where it would lead me. That day changed my whole life and I wouldn’t trade that for anything — even if it didn’t solve all my other problems in life. I still need to navigate my own struggles and insecurities as they manifest a little differently. I still pen my words with a little fear behind them; the uncertainties shape-shifted right beside me. 

Do whatever you need to do to be the best version. Whether it’s seeing us for weight loss, gut health, recovery; or maybe it’s tackling your own to-do list at home or work. Just do that. Get it done. Enjoy the dopamine rush of accomplishing the task that’s hanging over your head today. 

Cheers, 
Kalin

Two years ago today, I started this journey on a stage for all of you to see. It was a moment of vulnerability and a plea for accountability to save me. So many times I’d started and failed—working in secret. I knew using my platform to share my plans with all of you could possibly be the only way I wouldn’t quit. 


Two years ago today, I decided the complacency I’d demonstrated for far too long needed to end as I navigated a new world of forward progress, determination. 


TWO YEARS. It can feel like so far in the future, but it barely seems possible two years have passed. 


Knowing I wanted to document my “obesiversary,” I scrolled the archives and started from the beginning. I can honestly say I barely recognized the voice in those first few entries. Not because I was any less fantastic or snarky back then! It was actually more challenging settling back into that broken brain of food compulsion and misery that really took me back. While some of the thought processes from two years ago still fill my reality, I suppose I didn’t realize I have started letting some of them go.


One of the old entries that had the greatest response from readers was one I wrote called, “iTS a Control Issue” on 10/13/22. I explained the origin (in my opinion) of my constant need for control (though, arguably genetically-enhanced). 


I’m going to share an excerpt for context here:


“When we go out to dinner, you laugh when I control where I sit. I'm calculating the route to the exit and the bathroom. Can I fit as I weave through tables? Can I fit in a booth? Will I block the servers' path if I'm seated at a table in the middle of the room? Will my shirt roll up exposing my granny panties if I have my back to the other patrons? Okay, so if that table fills with a high chair, how do I get out after we pay the bill? Will I have to ask someone to move? Will I have to "suck in" or walk sideways to sliiiiide through a space that was never meant for my 324 pounds? And within how many seconds of starting my meal will I drop my first sauce/crumb/food chunk on my tiny little chest (kidding--it's gigantic)? Will people see me wipe it off or can I be subtle? Me. Subtle. ;)


You laugh when I ask for tasks to be done in a certain order. I'm trying to ensure my order of operations is nearly on autopilot. What if I look incompetent? What if I stumble through the sequence and my face flushes and then I stumble and then I'm sweating and then someone just thinks I'm stupid or lazy to go along with being fat? What if it all makes me lose credibility in an industry where I'm already proving myself everyday. "I PROMISE I know what I'm doing even if I don't look like I've ever participated in an athletic event in my life." 


You laugh when I ask to go to the same vacation spot every year. It was a safe space I found at 13 years old. It was the first time I could walk around in a swim suit and bare feet without a care in the world. It was the first time we didn't travel with the rest of Owensboro to PCB where I would inevitably hide in my room or avoid invites for play dates. It's a connection I made that made me forget, if even for just two weeks at a time. I know the terrain. I know the physical expectations of the trip. I know the layouts of all my favorite restaurants and acceptable dress codes. I know how to maneuver my body through the town without getting caught in a situation I can't resolve.”


Since I penned those words, I’ve challenged myself to loosen the restraints of my control. I’ve traveled to Canada, explored Niagara Falls, walked the strip in Vegas, spent nine hours straight at Universal riding every ride I could, and trekked through Mammoth Cave. PROGRESS GOES BEYOND THE SCALE.


I may have gotten to a point where I thought most of those issues were resolved, but just this weekend, I felt the flush of anxiety rising because I spent over 20 minutes trying to figure out my escape plan from Rash Stadium. (For the record, I hate it. The step downs from the bleachers are too steep and the distance between them too wide. And somehow they’ve managed to make it even more uncomfortable than a standard bleacher set, but moving on…) 


My husband saw my panic before I voiced it. I knew he was ready to go early in the 3rd, but I said I needed one more E.H. TD before I was leaving (I was also buying time to figure out how to get out). As soon as I said, “I’m going to start thinking what will be easiest, please give me a minute…” He responded, “I already did that. If you turn around behind you, you can get your feet under you there and I’ll help you stand. I’ll help you.” I argued he was wrong. That his method was no different than me standing from the floor and he’d never helped me stand from the floor, so why did he think he could do it now. I voiced two other shitty alternative routes (remember, I’m not willing to walk over someone’s lap either) and he just let me talk. 


E.H. got his magical 4th TD (totally worth staying for, btw) and I knew I couldn’t hold off anymore. The dogs were home alone all night and we needed to get going. So I did what he suggested. Within seconds we were walking down the steps and out of the gate. No falls. No trips. No grunting to navigate the terrain. 


I panicked because I went back to me from two years ago and forgot who I am today. (Ugh. Fine, I’ll admit we did it HIS way and he was ri…um, he was ri… no, I can’t say it.)


Two years ago today I weighed 324 pounds. Today, I am 100 pounds down. (As of two days ago, I hit the triple digit loss) I lost 100 freaking pounds. Along the way, I’ve taken breaks from my efforts, I’ve had successful months and very slow months. I’ve taken  a slower approach to work on sustainability as much as anything. 


After most of this journey consisting of me NOT following the recommendations I tell others, the last eight weeks have included an experiment called “Follow Your Own Advice” and man, I really am as smart as I say. 😆


I cook often (not like meals I wanna share with a table of friends, but protein-packed, whole-food meals that are more fuel than entertainment). I pay attention to protein and water like we tell all our clients to do. I’ve nearly tripled my monthly weight loss these last two months from where I was averaging the previous six. Not because I’m eating less. Not because I increased med dosage. Not because I skipped the sweets. I didn’t do any of those things at all. I simply planned, carved 3-6 minutes to prep my food source rather than DoorDash it, and only ate junk if I was still craving it AFTER I hit my protein target.


Quick FAQ I get weekly:

1. I used Semaglutide for 15 months, but took three separate one-month breaks during that time. My highest dose was 1.7mg briefly and my longest dose was 1mg. I never maxed out on Sema dosing during that time. (Total loss: 70ish pounds)
2. I switched to Tirzepatide after a nearly three-month break following Sema. (That three months included grieving a loss and I didn’t want to do anything productive.) I have been taking Tirz since late March. I spend a long time at 5mg and an even longer time at 7.5mg before settling at 10mg. I have never maxed on this med, either. I prefer to stay at mid-level, but I won’t pretend I’m opposed to increasing if I see a need at some point. (Total loss: 30 pounds, 12 just in the last eight weeks)
3. Exercise? I don’t work out. Yes, I should. Yes, I 100% believe exercise is important and protecting lean mass is important. I monitor fat mass/lean mass through our Fit3D system. I preach the importance of protein, as well. I would also like to add our preferred peptide to assist, but I’m not letting myself do that until I’m ready to make exercise a priority. I do walk more, move around more, help at the farm more, etc., but I am not counting that as adequate enough.
4. What do I eat? I eat a lot of eggs and cottage cheese to hit my goals. (I like cottage cheese, so it’s not a problem, but I whip it with my immersion blender to mix in with all my recipes and you wouldn’t know it was there.) I do use protein shakes, but not every day (I’d say 5-6/week on average). I do grab a Fairlife at work for ease, but will make a protein shake at home on the weekends. I’ve recently started using ground chicken over ground turkey and I need to know why no one told me how much better it was before now?? Sorry, ground turkey is a sacrifice I prefer never to make again. Oh and yes, I eat carbs because I don't believe in eliminating a food group. No, I don’t track calories, but I do track protein at least 2-3 days a week to make sure I’m still accurate because I know it’s easy to get off track. The last time I did test my caloric intake (out of curiosity), it was about 1500 cals.
5. Do I think taking medication is the easy way out? Yes. I think that the last time I lost weight, I spent 15+ hours in the gym each week, deprived myself of foods, battled injury, didn’t resolve my lab work, and still encountered systemic inflammation. With medication, my labs improved, my joint pains are decreased, inflammation down, foods satiating, brain rewiring. Yes, it feels easier. It isn’t doing it for me. I still have to make changes, work on myself daily, and follow through with the plan. (I think you can also choose to take medication for your blood pressure that can often be fixed with diet and exercise, but I don’t remember being shamed for that?)
6. How long will I take Tirz? As long as I can, I suppose. As long as I can afford to buy it and as long as I’m seeing positive impacts from using it. I think I will decrease or break again soon because I like the thought of a reset, but I don’t have intentions of removing it from my lineup. 
7. What’s my goal weight? I’m too scared to say that. I’m too afraid to say out loud how big my goals really are. Is that stupid considering all the oversharing I do? Maybe. 😂 I’m not done yet. That’s what I know for sure. 
8. Do I plan on having any surgeries after I lose more? 100%. But that comes with a lot of planning, counseling, and saving. So it isn’t something I know details about right now. (And yes, people DO ask me this. 🙃)

Thank you for coming along with me and being my accountability partners even if you didn’t know it. I wouldn’t be here if it weren’t for all of you who read, text, call, visit, and join the journey yourselves. 


Let’s keep going. 


Cheers, 
K

​

I’ll call it a comeback. A take my life back. A back to accountability mindset. A shift. A determination.

Executive Dysfunction. It’s been controlling me since the mid 1980s (y’all, that big birthday comes this summer and I. AM. NOT. READY… anyway, back to executive dysfunction). If you know, you know. If you don’t relate, I don’t think I can do anything to spell it out appropriately. It’s real. It’s intrusively debilitating. It’s exhausting. It’s the reason I touch base after 5-6 weeks instead of as often as I write a blog in my head (is that weird? That I write them while driving to work, but the thought of sitting down to type the entry is too overwhelming to do IRL?). I put off everything—even personal care. I’m like the fat, sloppy version of Scarlet O’Hara “I’ll think about that tomorrow…”.

But I’m here today. I’m doing it. I mean, I still didn’t wash my hair or my face or anything this morning, so I’m not doing it all, but I just meant I’m writing this entry today. 

I have discovered one of my *many* triggers of a dysfunctional exacerbation. It’s when a client comes in upset because when she was at another facility for a different service, they repeatedly tried to tell her she should do her weight-loss program through them instead of here. Despite being happy here (and telling them so) they continued to try to sway her. She wasn’t happy. They lost a client; I didn’t. But sometimes, that tactic works. And it’s just mean. 

I’m like the Santa from Miracle on 34th street. I’m referring people all over town! I have colleagues, competitors, mentors, just general industry geniuses that we send clients to every day. It’s a teamwork situation where we work to get the client the best care, results, and products they need—even if it lines a different business owner’s pocket. I love supporting local businesses and I will continue to do so. Some of the equipment and advanced services available in Owensboro are super cool—why would I not want to tell people about them? We don’t do it here, so go do it there! I mean, even I go and get services from other people and it’s fun to connect!

But everyone is different and business is hard. Ownership can be lonely (again, it’s one of those if you know, you know situations). So when something like this happens—or at least when I’m told (which is often, unfortunately) it just makes me kinda sad. I shut down a bit and I let everything start to pile up while I comfort myself with a good One Tree Hill binge day. (If you’re wondering, I’m clearly aware that this is not the most constructive process.)

Tough skin, though. Right? Don’t take it so personally. That practitioner doesn’t even know me. It’s not about me. 

It’s all personal. 

I refocus to my own intentions, my own growth, my own goals for myself and Integrated.

Speaking of referrals. I must share what I started this week! I struggle with nutrition not because I’m overeating, but because I refuse to cook or plan accordingly and end up DoorDashing junk food. So, I enlisted the help of Lexi Carter through Carter’s Cuisine. Y’all. These meals were great! Now, I didn’t give her any dietary restrictions (only told her I hate cucumbers, peas, beans, and spicy food) so I wasn’t looking for specific macros content or anything. I just wanted to see the difference of eating pre-portioned, home-cooked meals versus every single meal from a restaurant (no worries, I will continue to support them, too!).
It’s just so easy and actually ends up saving me money! I didn’t get a single repeated meal (I ordered 10) and was able to get a good sample of what she offers. I’m committed to this new way to eat and even Tony enjoyed a couple (that he stole from me because again, I’m not doing any cooking).

The best part is her intake form where you select your budget, types of foods you want, allergies, dislikes, goals, etc. and she creates a customized plan for you AND delivers!! (I don’t pick things up; I have a strong mental block that prevents me from being a normal errand-runner.) So if you’re interested in some meal prep, I definitely recommend reaching out to her to see if it’s a good fit! (Nope, this isn’t a paid endorsement; I really just like to support people who treat me well and I think this gal is fantastic.)

Oh, you’re just here for a weight loss update, probably…

Starting weight: 324 lbs
Current weight: 272.6 lbs
Total loss: 51.4 pounds!!!!! (If you remember, I’ve been eyeing 50 as my first major scale goal.)
*I’ve lost 6 pounds since last month’s entry, I think. Nearly half of that was just this week.*

Getting some results after a slower few weeks is so motivating. I’m actually sitting down with our resident nutritionist next week for my first official consultation (that is long overdue). I’m excited to finally take advantage of the education she can offer that so many of our other clients have started to utilize with great success. (Feel free to schedule with Krista Clark for a consultation if you’re interested in some food help!)

Okay, I’m off to tackle more of my overflowing pile of responsibilities that I shirk in the face of mental anguish.

Cheers, 
​Kalin

On September 23, 2022 we launched our Medical Weight Loss program. Selfishly, I curated this service for myself—knowing it was time to do something different. Be different, really. Along the way, as more and more clients joined the crew, it’s become so much more than just me and my journey. 

When the program first started, it was just a small pilot group. The public scheduling began in October and continues to grow each month as more and more people share their successes with others. iTS astounding!

In 5 months, our clients have lost over 1300 pounds. In case you’re worried there was a typo: ONE THOUSAND THREE HUNDRED POUNDS. (It is important to note that we have about 40+ check-up/weigh-ins on the book for this next week, so there are a lot of unaccounted for pounds out there!)

Smiles are bigger. Steps are peppier. Elevated panels are lower. The program is working.

For some, it’s the easiest process. No side effects, easy weight loss, small goals to reach. For others, it’s a battle, man. They’re stuck with the nausea initially, they’re worried because they want to lose 50, 100, 150 pounds. The mental game is just another adversary. They push through and show progress and I swear I get just as happy for them as I do for myself. 

That last statement—huge for me. I’ll be honest: I’m selfish. (Reason #432 why kids weren’t for me.) I have a history of jealousy which would only fuel my depression (the “I’m not as good, not as worthy, why not me” crap), but somewhere in the last year (creating my dream job) I’ve started embracing this perspective of encouraging others to thrive. Seeing these new friends making better choices to serve their needs—the best thing ever. (Does this mean I’m admitting to care about people? I’ll have to unpack that later.)

I get texts and calls all day and night (that’s not a complaint—I’m here for it) updating progress and sharing victories. Of course, my favorites are the ones where they thank me and tell me I’m awesome (come on, you’re learning about me as a person and this can’t have been a surprise). It’s creating a steady buzz in my brain and I like it. It’s probably pride. We know it’s not my humility. ;)

So how am I doing, you ask? You probably didn’t ask, but here you go:

Starting weight: 324
Current weight: 282
(That was my weight yesterday, but that’s close enough. I forgot to check this AM.)
42 pounds!
​
I have some exciting things coming in a couple weeks that will compliment this program well and I’m eager to get that all rolling. You’ll just have to stay tuned for that. :)

For now, I work toward hitting 50 pounds—my next milestone goal. Not all my goals are scale-driven. Honestly, I don’t even know what all my goals are. Rule the world? Sure. That’ll do. 

Cheers, 
Kalin

Last week I spent over 6 hours in the car for pastries. I mean, it was about more than that, but it still resulted in 6 hours in a car for a bakery trip (and we have some amazing bakeries in OBKY). It wasn't about the sweets--though they were tasty--it was about showing up. 

A year ago, I never would have made that drive. I would have sent along my congratulatory text or FB post and stayed home. Opening a small business changes perspective, though.

My old childhood friend (we met in Jupiter, FL about 25 years ago) opened her dream shop in Plainfield, IN. (Shout out to Mama Bird Bakery for anyone in the area--or looking for a road trip.) The grand opening was just a week ago and my Mom and I headed north for a surprise visit. We couldn't make it to the actual event, but we did make it up there and seeing her face when she realized what was happening was pretty damn cool. Why? Because we showed up.

I've learned in the last 11 months how much it matters to me when people just show up. It isn't about spending money or signing up for every service we offer (but um, just remember, there's a LOT of options). It's about walking in the door after driving across town and saying, "Hey! I'm so glad I finally get to come check out your space and tell you I'm proud of you." Showing up for your people MATTERS. (Admittedly, these surprise pop-ins or online booking notifications bring me the most joy.)

Do you show up for your people? Have you slacked on making your relationships a priority?

Are you showing up for you? Sometimes we're really good at showing up for others (I'm guiltily not good at showing up for anyone ever) and not ourselves. Clearly, I've not shown up the way I needed to for me, but driving 6 hours for a homemade pop tart made me realize I can make a little more effort here. 

There was a time in my life when I swam a mile almost every morning before school/work. I spent hours a week in a pool and always made the time to start my day well. I don't even remember how long ago that was a consistent habit, but based on how HARD it was this last time, it's been more than a minute. 

I really didn't want to go. It's cold. My legs were NOT shaved. My hours are long. My fatigue is real. My stress is growing. But I showed up. 

That first night, I spent nearly 90 minutes in the water--obvi, a small snippet of that time was to take a selfie ;) I was slow. So, so slow. I was winded as I tried to remember how to regulate my breathing again. My right shoulder clicked, clicked, clicked with every overhead stroke. My suit didn't stay in place. My lungs burned. My head pounded.

But I showed up that day. For me. I showed up. 

I want to commit to showing up for me. I want to commit to showing up for those that matter to me. I may be juggling a lot right now, but so is everyone else. My "busyness" isn't a reason to stop caring about being present. 

I'm still participating in our medical weight loss program, though my last few weeks has been anticlimactic. I've noticed that I haven't made it as much of a priority during my phase of SURVIVING and not THRIVING (if you know, you know). I'm still sliding in the right direction, so there's no permanent damage here. It's simply a reminder to show up again. 

SW: 324 lbs
CW 287 lbs (2.4 lbs down from last posting)

​Just keep swimming...

Cheers, 
​Kalin