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Save your seat! Fall Lean for Life starts October 23 →

Katie Vigesaa RD

Online Nutrition Course to Restart Your Metabolism

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Posts

  • Weight & Hunger: Not a Willpower Problem
  • Protein Hot Chocolate + Peppermint Whipped Cream
  • Is lack of planning creating a frozen pizza habit?
  • Stuffed Sweet Potato with Ranch Dressing
  • One Pan Chicken & Mushrooms with Creamy Red Wine Sauce
  • Mexican Meatloaf
  • Shrimp and Cheesy “Grits”
  • Mediterranean Beef Stew Bowl
  • Nutrient Dense Chicken “Wild Rice” Soup
  • Jalapeño Chicken Bacon Popper Bake
  • Just-a-little Spicy Hollandaise Sauce
  • Chicken Orange Bowl
  • Pork Carnitas
  • Savory (or Sweet) Breakfast Waffles
  • Roasted Garlic Dressing
  • Smoothie Bowl
  • Breakfast-Style Mexican Skillet
  • Sweet Potato Beef Bowl with Creamy Lime Sauce
  • Bacon Ranch Chicken Meatballs
  • Beef & Broccoli
  • Charcuterie Board
  • Chicken Nuggets
  • Steak with Blue Cheese Whip
  • Mango Salsa with Mahi Mahi
  • Sun-Dried Tomato & Goat Cheese Egg Bake
  • I need to get something off my chest…
  • Beef & Cauli Cheese Bake
  • Kitchen Sink Bake (Method)
  • Chicken with Warm Yogurt Sauce
  • Cabbage Roll Enchiladas
  • Roasted Broccoli
  • Sun-Dried Tomato Herb Chicken with Cream Sauce
  • Winter Salad
  • Is Sugar Making you Sad?
  • Homemade Ranch
  • Crock Pot Roast
  • Keto Coffee
  • Bacon Meatloaf
  • Creamy Chocolate Peanut Butter Shake
  • Roasted Vegetables
  • Holiday Thrive Salad
  • Kitchen Sink Eggs
  • Low Carb Sugar Cookies
  • Eggnog
  • Gravy
  • Cauliflower Stuffing
  • Cravings aren’t a willpower problem
  • Intermittent Fasting: Tips to Get You Started
  • Cauliflower Stuffing
  • What if it’s not a calorie problem? 
  • “You Have No Right To Tell People How To Be Healthy….” {+ Audio Listening option}
  • You Should Feel Satisfied After Your Meals
  • Disasters of Dieting
  • Meatza Your Way
  • Beef Stroganoff & Zoodles
  • Chicken Barbacoa Tacos
  • Dill Cream Cheese + Bread & Sausage
  • Lemony Chicken & Herb Stew
  • Break-Your-Fast Salad
  • Low-Carb Bread Rolls
  • Tomato Soup
  • Tartar Sauce
  • Low-Carb Teriyaki Kebabs
  • Egg Roll in a Bowl
  • Lemony Fish & Pan-Fried Zucchini
  • Slow Cooker Pulled Pork Chili
  • Simple Low-Carb Spaghetti
  • Steak & Sautéed Veggies
  • BLT Wraps
  • Chicken Stir-Fry
  • Caesar Dressing
  • Unstuffed Pepper Bake
  • Keto Chicken Alfredo
  • ”Potato” Salad
  • Oven-Baked Chicken Legs
  • Chocolate & Nut Butter Cookie
  • Nachos
  • Bacon Meatloaf with Asparagus
  • Stuffed Peppers
  • Slower Cooker Cheesy Chicken & Broccoli
  • Chicken Caesar Salad
  • Sausage & Kale Soup
  • Cloud Bread
  • Not-So-Sloppy Joes
  • Keto Chicken Pad Thai
  • Maple Custard Sauce
  • Keto Waffles / Pancakes
  • Apple Cider Blue Cheese Dressing
  • Smoky & Spicy Dairy-Free Ranch
  • Burger Night
  • Savory Waffles
  • Taco Salad / Taco Night
  • One-Pan Brats & Veggies with Mustard Marinade
  • Chicken & Vegetable Curry
  • Cauliflower Mashed Potatoes (Variation)
  • Crock-Pot Pulled Beef
  • Parmesan Crisps
  • Tuscan Soup
  • Keto Chicken Salad
  • Cheeseburger Pizza Bake

Pages

  • 8 Tricks to Stop Emotional Eating NOW – Thank You
  • Here it is! 8 Tricks to Stop Emotional Eating NOW
  • 8 Tricks to Stop Emotional Eating NOW
  • Lean for Life Wait List
  • Lean for Life
  • Happy Healthy Guts
  • Better Gut Health – Thank You
  • Better Gut Health signup
  • Enjoy this free lesson!
  • Information Guide
  • Quick Meal & Restaurant Guide
  • Healthier You: Lesson 3
  • Healthier You: Lesson 2
  • Meal Guide
  • Healthier You Printable Resources
  • Healthier You: Lesson 1
  • Welcome to the Healthier You Challenge!
  • Start Now
  • 7 Days to a Healthier You
  • Make a Payment
  • Collagen
  • Olive Oil
  • April Guide
  • Katie’s April Challenge
  • April Recipes & Grocery Guide
  • March Guide
  • March Recipes & Grocery Guide
  • Katie’s March Challenge
  • February Recipes & Grocery Guide
  • Katie’s February Challenge
  • February Guide
  • Past Months
  • Best You Plan: Crossfit
  • January Recipes & Grocery Guide
  • Katie’s January Challenge
  • January Guide
  • Policies & Disclaimers
  • Enrollment Info
  • Best You Plan: Men’s Beta
  • Gift Memberships
  • Daily Fire
  • December Guide
  • Printable Resources
  • Katie’s December Challenge
  • December Recipes & Grocery Guide
  • FAQs
  • Policies & Disclaimers
  • Submit Your Questions
  • Group Coaching Calls
  • Katie Vigesaa’s Inner Circle
  • 3-Day Meal Plan
  • Inner Circle: Join Now
  • Holiday Thrive Guide
  • Welcome to the 3-Day Journey!
  • My Lessons
  • Inner Circle
  • Holiday Thrive Challenge: What’s Next?
  • Holiday Thrive Challenge: Resources & Recipes
  • Holiday Thrive Challenge: Day 3
  • Holiday Thrive Challenge: Day 2
  • Holiday Thrive Challenge: Day 1
  • Start Now
  • Holiday Thrive: 3-Day Challenge
  • Best You Tribe
  • Thrive During the Holidays!
  • Men’s Final Survey
  • BYP Email Subscribe
  • Men’s Survey: Week 6
  • Thank You!
  • Power Nutrition Consult
  • Register
  • Men’s Survey: Week 4
  • Lean for Life Returning Members
  • Thank You
  • Terms of Service: Individual Consultation
  • Individual Nutrition Consult: Register
  • Individual Nutrition Consultation
  • Favorite Things
  • Men’s Survey: Week 2
  • You’re On Your Way!
  • Men’s Survey: Week 1
  • Best You Plan: Men’s Beta
  • Men’s Notes: Final
  • Men’s Notes: Week 7
  • Men’s Notes: Week 6
  • Men’s Notes: Week 5
  • Men’s Notes: Week 4
  • Men’s Notes: Week 3
  • Men’s Notes: Week 2
  • Audio Lessons
  • Men’s Notes: Week 1
  • Resources
  • Thanks
  • Thank You & Story
  • Final Survey
  • What’s next after the Best You Plan?
  • Best You Plan: Final Notes!
  • Best You Plan
  • Happy Healthy Guts Wait List
  • Referral Program Details

Memberships

  • BYP Oct 04 21 2 Payments
  • BYP Oct 04 21
  • BYP Jan 11 21 2 Payments
  • BYP Jan 11 21
  • Holiday Thrive 2020
  • Best You Plan – Individual Access
  • 7 Days To a Healthier You
  • BYP June 10 3 Payments
  • BYP June 10 19 2 Payments
  • BYP June 10 19
  • Inner Circle Alumni
  • BYP April 22 3 Payments
  • BYP Apr 22 19 2 Payments
  • BYP April 22 19
  • BYP March 4 19 3 Payments
  • BYP March 4 19 2 Payments
  • BYP March 4 19
  • BYP Jan 7 Crossfit
  • BYP Jan 7 Crossfit: Men’s Beta
  • BYP Jan 14 19: Men’s Beta
  • BYP Jan 14 19 3 Payments
  • BYP January 14 2 Payments
  • BYP Jan 14 19
  • Inner Circle
  • Holiday Thrive
  • BYP Oct 29 18 3 Payments
  • BYP Oct 29 18 2 Payments
  • BYP Oct 29 18
  • Best You Plan September 10 Test
  • Best You Plan September 10 Payment Plan (3 installments)
  • Best You Plan September 10 Payment Plan (2 installments)
  • Best You Plan September 10
  • Best You Plan July 23: Men’s Beta
  • Best You Plan July 23 Payment Plan (3 installments)
  • Best You Plan July 23 Payment Plan (2 installments)
  • Best You Plan July 23
  • Best You Plan

FAQs

  • Crossfit: Best You Plan Women
  • Crossfit: Best You Plan Men
  • What do men need to know about the beta program?
  • If I have a question before I sign-up, how can I contact you?
  • Can I share my membership?
  • Do you offer refunds?
  • Do I have to be in the Facebook group?
  • Is this a weight loss program?
  • Do I get macro or calorie counts for the recipes?
  • What do I get when I join?
  • Is Best You Plan for Women Only?
  • Other Questions?
  • What Women Are Saying
  • What Makes the Best You Plan Different?
  • What You Get
  • What the Best You Plan **Is Not**
  • What the Best You Plan **Is**
  • Referral Program Terms
  • How to Share Your Referral Link
  • Pay Up Front (One Payment)
  • Start the 3-Installment Payment Plan
  • Start the 2-Installment Payment Plan
  • What if I don’t like something on the menu?
  • Do I have to buy a bunch of weird ingredients?
  • Are there a lot of supplements or products I have to purchase?
  • Are the meals family friendly?
  • Weeks 6 – 7: Lifestyle Phase
  • Weeks 3 – 5: Ketogenic Eating Phase
  • Week 2: Transition Phase
  • Week 1: Mindset Phase

Testimonials

  • It’s a sustainable way of life
  • My blood sugar has dropped
  • I continue to be impressed at the weight loss
  • I have so much more energy!
  • I’m enjoying everything I eat
  • The plan is realistic and sustainable,
  • No more fatigue or brain fog.

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Recommended Products

  • Beautycounter
  • Nutri-Dyn

Categories:

  • Alternate Meal
  • April 2019
  • Best You Plan FAQ
  • Best You Plan Recipe
  • Crossfit
  • December 2018
  • Dressings
  • Everyone Should Read This
  • Fast-Breaker Recipe
  • February 2019
  • Food Freedom
  • Health
  • Healthier You Recipe
  • Holiday Thrive!
  • Inner Circle
  • Intermittent Fasting
  • January 2019
  • Keto-Friendly Recipe
  • Lesson Descriptions
  • Main FAQs
  • March 2019
  • Men FAQ
  • Metabolism
  • Mindset
  • Payment Plans
  • Recipes
  • Referral Program
  • Satiating Snack Recipe
  • Symptom-Kicker Recipes
  • Uncategorized
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7

Authors:

    Monthly:

    • February 2021
    • December 2020
    • April 2019
    • March 2019
    • February 2019
    • January 2019
    • November 2018
    • October 2018
    • August 2018
    • July 2018
    • June 2018
    • May 2018
    • April 2018
    • December 2017
    • September 2017
    • March 2017
    • February 2017
    • November 2016

    Site Footer

    Instagram Inspiration

    We can’t change the past, but we can start NOW t We can’t change the past, but we can start NOW to impact our future. 

The body is designed to heal - if you’re needing to drop some weight and inflammation, improve your gut health, and figure out what’s the best nutrition approach for you, have you considered 1:1 nutrition coaching? 

I’m taking on ✌️new clients in October! If you’re ready to improve your health by the end of the year, let’s go! Link for the Discovery Call in my bio
    BUZZWORD INCOMING 👇⬇️ *gut health* Taking BUZZWORD INCOMING 👇⬇️
*gut health* 
Taking care of your GUT HEALTH should be foundational for all other areas of health. It’s layer number 1. 

You want weight loss? Sustainable weight loss that you keep off considers the gut 

You want less inflammation? A “leaky gut” literally spills toxins and flips inflammation ON.

So maybe GUT HEALTH isn’t a sexy topic (like hi, do you almost 💩 your pants sometimes? Does your gas smell really bad?!) but what’s going on in your gut impacts literally everything else! 

Want to get a starting step today to a better gut? Check out the free gut health lesson in my profile! 
https://katievigesaa.com/better-gut-health/

And p.s. I like things that make me laugh, and this lady in the meme made me giggle 😂
    RENEW YOUR MIND! Over the course of my nutrition c RENEW YOUR MIND!
Over the course of my nutrition career, I’ve coached or taught thousands of women. 

MINDSET is the make it or break it. 

If you’re telling yourself
“I’ve gotta do this perfect or it won’t work” ➡️ you’ll just burn out and give up

“Nothing I ever do works for me” ➡️ you’re trying to self protect from past “failures” so you’re giving up before you even start

“This is too hard” ➡️ you’re right. Change is super hard. Stop focusing on how hard it is, shift your thoughts to how you’ll reap the reward of your diligence. 

Work on your mindset if you want change in your health. You could have the best nutrition plan sitting in front if you talk yourself out of it, nothing will change. I believe in you! God believes in you! Now you need to believe in you, too.
    Yes you can! Flip the script How do you view your Yes you can! Flip the script
How do you view your ability to change your health? Reach your goals? 

If you’re stuck in defeat mode it may sound like..
“I’ll never lose the weight”
“XYZ runs in the family”
“This is just the way it is”

Challenge that negative narrative - it’s keeping you stuck. 

“I can keep moving forward, even after setbacks”
“I bet I can find a coach to help me”
“One decision doesn’t determine my destiny”

I often consider what God says. His word says we are to be transformed by the renewing of our minds. The enemy of our lives wants us to stay stuck and frustrated. God wants the best for us, and renewing our minds is part of the process. Flip the script.
    There are direct links to things like blood sugar, There are direct links to things like blood sugar, chronic inflammation, and metabolism and your gut health. This is no small thing.

Take blood sugars. Everybody seems to be talking about blood sugar balance, and for good reason! But did you know that inflammation stemming from the gut can actually create insulin resistance in the cell? That means you try to manage your diet, but still have poor blood sugar control. 

If you want to go down the nutritional rabbit hole, look up papers connecting TNF-alpha, gut permeability, and insulin resistance! 

Did you know your gut could impact blood sugars?! Send me a YES or NO below ⬇️ ⬇️ and make sure you click the link in my profile for a free BEAT the BLOAT training!
    See More Posts Follow Katie on Instagram

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    The Bristol Stool Chart is an accepted standard that can help us understand if our poop is healthy.

    Bristol Stool Chart

    There is hope for your  health! I know that you can lose weight and inches, and experience a transformed mindset and metabolism.

    Get your free guide: “Diets Don’t Work: 3 things you can start doing TODAY to change your metabolism.”

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    Individual Nutrition Consultation 2


    By submitting this form you are agreeing to receive emails from Katie Vigesaa, according to our Privacy Policy and Terms. You’ll receive a few emails a month with marketing information about upcoming courses, and educational health info. No spam!


    Introduce Yourself! 3

    We’re looking forward to the call coming up! Submit your question below and we might be able to cover it during the live session.

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