One thing that I always says is that nobody overeats chicken or fish or steak. You don't overeat it because it's so satiating. It's not like anybody's walking around guilty because they binged on chicken, right? It can't happen; overeating protein is like a practical impossibility.

Broccoli is a cruciferous vegetable, so it's higher in fiber than leafy greens. If you have two cups of spinach, you get 1-2 grams of fiber ... People are really surprised to hear, when they're eating a regular leafy green salad, that they're only getting a couple grams of fiber.

I try to follow the 90/10 rule as opposed to 80/20. No single meal is going to sway your health in any one direction positively or negatively. It's all about the dietary pattern as a whole.

The majority of Americans get 13-15 grams of fiber a day; our ancestors got close to 100. The USDA recommends 30 grams, but the majority of us aren't even getting 30 grams.

The whole theme of my books is body love. It's not about being the person who looks in the mirror and goes 'I just love myself.' No, you got to show through action that you love yourself. Are you working out? Are you giving yourself the good inputs? That's how you love your body because when you start to do that, it doesn't matter what size you are, you look in the mirror and you're like 'Hot damn.'

If you consciously try to set a habit for yourself to prioritize protein ... Just that one single thing, you'll see a shift in your body composition towards a more positive state.

I think if my clients feel strong and they're eating healthy, you can be healthy at any size.

There was one study that I loved... taking women from 15 to 30% protein ... The women who took their protein intake from 15 to 30% lost 11 pounds in 12 weeks.

As the data continues to come out... I'm more convinced that it's better to skew [your] eating window earlier in the day.

It's very popular for women to wear multiple rings ... How are you rings spinning right now? That's always an easy tool to see how much inflammation is happening [and] how much water retention is happening.

One of my favorite fiber sources that I don't find adds a lot of bloating is acacia fiber.

You could eat a pizza and I could eat a pizza, and based on our digestive juices, everything that's happening with digestion, how we're chewing, what our gut microbiome looks like, [and] what our hormones [look] like, the effect on us individually is so drastically different.

Consistency will always outpace fads. Use these little fads as tools, see if they're working for you personally, add them in to change your blood tests or to feel better, but don't live or die by the those little tools. I think the real rubber hits the road when we're consistent.

Cholecystokinin is a satiety hormone. It's released with the presence of fat. And when we're eating a fiber-rich diet, we actually can double the production.

My whole goal when sitting down with clients is to make them feel really good about the choices they're making, not bad about the choices they're not making.