Welcome to the first video of the BUILD weight-loss program! You'll learn how to ignite your weight loss by setting clear, realistic, long-term goals focused on moderate, steady progress and powerful body recomposition—maintaining muscle while decreasing fat through resistance training and high protein intake. Embrace the natural non-linearity of the journey, viewing plateaus as valuable feedback for gentle adjustments, and prioritize consistency in solid habits over extreme, unsustainable quick fixes.

Unlock your body's potential by mastering the power of macronutrients—protein for muscle, carbs for fuel, and fats for vital support! Ditch extreme dieting for the incredible "balanced plate method," a simple tool that guarantees high satiety and keeps you energized by mixing lean protein, fiber-rich carbs, healthy fats, and abundant colorful produce. Learn to personalize this approach and build a sustainable, satisfying sweet spot that fits your life and keeps you full on fewer calories.

Launch your fitness foundation for weight loss by setting an exciting, realistic benchmark that combines cardio for heart health with essential strength training, which is crucial for protecting muscle mass while burning fat. Translate these goals into flexible, repeatable routines blending scheduled workouts with daily movement, ensuring your sustainable plan boosts your metabolism and completes your wellness puzzle.

Planning is a powerful act of kindness to your future self, eliminating daily decision fatigue by pre-determining meals and workouts, which leads to better choices and gentle accountability for long-term habit building. Choose a simple, low-pressure tracking method—like the Checkmark method or a Photo diary—for both food and fitness, allowing you to build awareness and see concrete progress without the stress of perfection.

Great job on making it to the 2nd week aka Protein Week! Today, you'll unlock accelerated fat loss and muscle preservation by making protein your ultimate "stay-full, keep-muscle" macro, which naturally curbs cravings and makes sticking to your calorie goals feel much easier. Build every satisfying meal around a core of high-quality protein, combining it with fiber-rich carbs, colorful produce, and healthy fats to create a perfectly balanced plate that improves body composition and energy all day long.

Make breakfast your secret weapon for fat loss by anchoring it with a generous portion of protein, which expertly regulates hunger hormones, stabilizes blood sugar, and supercharges your metabolism and focus all morning long. There's no better way to start your breakfast than with a Simple Protein Smoothie! They're the easiest things to make and have all the nutrition and protein you need to keep you going until lunch!

Elevate your afternoon by making lunch your vital re-fuel and repair meal, anchoring it with a generous portion of protein to steady your energy, keep your metabolism high, and ensure your appetite stays on track for the rest of the day. For lunch, I'm serving up my go-to Easy Chicken Lettuce Wraps — it's quick, delicious and full of protein that'll leave you satisfied until dinner!

Dinner is your body's essential repair shift, making it critical to anchor your final meal with a generous portion of protein to effectively preserve lean muscle, support overnight recovery, and prevent late-night cravings. Today's demo will be a hefty serving of "Not-Chili" that is packed with protein and fiber without the heaviness!

Welcome to the 3rd week where we'll learn all about Carbs! Stop fearing carbohydrates, as they are your body's vital fuel source for the brain, muscles, and recovery, making them essential for high energy and the goal of building or maintaining lean muscle mass. To optimize fat loss and sustained energy, master the powerful swap from quick-burning simple sugars to fiber-rich complex carbohydrates like whole grains and beans, ensuring steady blood sugar, better satiety, and improved gut health.

Transform your morning energy by choosing smart, complex carbohydrates like high-fiber oats and fruits for breakfast, providing sustained fuel and vital fiber to feed your gut, rather than the quick burn and crash of refined or sugary carbs. In this video, I'll demo my balanced Homemade Coconut Granola that'll have you feeling full and focused until lunch!

Power your afternoon by anchoring your lunch with protein and choosing fiber-rich complex carbs like hearty grains and beans, pairing them with healthy fats and colorful produce to create deeply satisfying, nutrient-packed bowls that fuel your success. For our lunch demo, I'll be showcasing my Rotisserie Chicken Farro Bowls that walk the fine line of balancing carbs and protein with great texture and flavor. Let's dig in!

Master the art of balanced-carb dinners, your crucial recovery meal, by choosing slow-digesting complex carbohydrates like quinoa and beans, which replenish energy and repair muscle without causing a heavy, stuffed feeling before bed. For the dinner demo, we'll be serving up my Easy Vegetarian Burrito Bowl! And trust me, even though it's vegetarian, it still packs a huge serving of protein so get your tastebuds ready!

Congrats on making it to the final week of your BUILD program! Give yourself a huge pat on the back for taking this monumental step in your weight-loss journey. Today, you'll complete your balanced diet by recognizing that healthy fats are absolutely essential for crucial functions like hormone production, nutrient absorption, and long-term satiety, acting as your body's vital slow-burning energy source. To optimize your health and weight loss, focus on incorporating unsaturated fats like olive oil, nuts, and avocado into every meal, while consciously monitoring portion sizes to prevent overshooting your calorie goals.

Begin your day strong by incorporating healthy fats into your breakfast, which slows digestion, enhances flavor, and is crucial for steady energy, hormone balance, and keeping you satisfied well past mid-morning. For today's demo, I'll be sharing my Loaded Oatmeal recipe, which is loaded with rich, healthy fats and proteins as well as complex carbs to keep you full all morning.

Transform your lunchtime from ordinary to extraordinary by leveraging the power of healthy fats, which are key to sustained satisfaction, vital nutrient absorption, and infusing your meals with delicious flavor. Today's demo will feature my No-Mayo Tuna Salad! You'll taste a crunchy, tangy, satisfying taste without the usual heavy unhealthy dressing in traditional tuna salads. Let's dive in!

Congratulations on reaching the final video of the BUILD program, where we celebrate your knowledge of balanced eating by mastering the art of creating deeply satisfying, healthy-fat dinners that complete your day of successful fueling. For our last demo of the program, we're cooking up my Easy Turmeric Salmon + Simple Tomato Salad recipe. There's so much flavor and umami all packed into one bite that's got a generous portion of healthy fats and protein. Can't wait for you try this!