MY BODY BLUEPRINT

a holistic health philosophy

There was a time when I believed that being a good person meant surrendering my will, my mind, and even my body—not to God directly, but to the institution that claimed to speak for Him. “The Church” became the gatekeeper of my worth, and I confused obedience with wholeness.

But true wellness doesn’t begin in obedience.

It begins in ownership.

Over time, I’ve come to believe that the epicenter of wellness is radical self-autonomy—the right to think, feel, move, and nourish according to your own wisdom.

What follows is the rhythm I’ve developed over the years as I’ve sought to live in harmony with my own body:

a method grounded in gentle science,

a mindset rooted in spiritual alignment,

and a meal structure that feels both delicate and sustaining.

THE METHOD

This is the physiological side of my philosophy—the way I use nourishment, movement, and metabolic rhythm to stay lean, light, and emotionally steady.

PRIORITIZE PROTEIN

For me, protein is the anchor. It helps me feel satiated and calm between meals, keeps my blood sugar stable, and supports the maintenance of lean muscle—which is essential to a healthy metabolism and graceful aging.

Unlike carbs and fats, the body doesn’t store excess protein easily. Instead, it breaks it down into amino acids to build and repair tissue—like muscle, skin, enzymes, and hormones. When protein is too high, though, the body can begin converting the surplus into energy, placing unnecessary strain on metabolic systems.

So I aim for moderation, not excess—at least 65g of protein per day, sourced from whole foods like fish, poultry, lean meats, yogurt, nuts and legumes.

REGULATE INSULIN

Insulin is the hormone that signals our body to grow and store. When it’s high, we store fat. When it’s low, we’re able to tap into our energy reserves. So one of the most effective ways I manage my weight is by managing insulin.

The primary driver of insulin is carbohydrate intake, but it’s also influenced by how you combine foods. Pairing carbs with fiber, protein, and fats slows absorption and minimizes insulin spikes. Eating in a structured feeding window also gives my insulin levels time to drop between meals.

That said, I’m not anti-carb—I’ve learned that too little insulin can be just as disruptive as too much. I aim for at least 85g of carbohydrates per day, mostly from vegetables, fruits, and starchy roots. This supports energy, mood, hormone balance, and emotional ease.

(For deeper education on insulin, I recommend exploring levelshealth.com.)

CONSUME FATS 

Healthy fats are non-negotiable in my approach. They support hormone production, cushion joints, nourish skin and hair, and help regulate hunger between meals.

Like protein, fats are also slow to digest—helping me feel grounded and full after eating. I aim for at least 45g per day, and I rotate a variety of sources:

-Animal fats (like those in red meat, eggs, and dairy)

-Plant-based fats (like olive oil, avocado, seeds, nuts, and coconut)

HONOR FIBER

Fiber gives my meals texture, volume, and substance. It supports digestion, regulates appetite, and gently blunts the insulin response.

There are two types of fiber: soluble (which slows digestion) and insoluble (which promotes regular elimination). Both matter, and both are found in vegetables, fruits, seeds, legumes, and whole grains.

Because I eat moderately low-carb, I’m extra intentional about maximizing fiber-rich, non-starchy vegetables in my meals, aiming for 25g each day. . . but usually falling short. ;)

MOVE WITH JOY

I move because I like the way it makes me feel, physically and mentally. I walk/jog for circulation and clarity and do pilates/weight lifting for strength and balance. I also like to dance as a way to tap into my feminine flow and keep my body mobile. With much lived experience in this area, I choose to live with grace not grind as this keeps me spiritually aligned and the inflammation in my body low.

THE MINDSET

This is the psychological side of my philosophy—the way I think, feel and relate with life, my body and with food.

This mindset isn’t something I achieved overnight. It’s something I grew into over years of choosing softness and rhythm over shame and rigidity. This section holds the spiritual soil of my lifestyle—the mindset that makes the method sustainable.

You see, reaching a weight is a physical matter.

But staying there with joy is spiritual matter.

This is why so many women reach a weight they like but can’t sustain it joyfully— they didn’t build the mental, emotional, and spiritual container required to live there.

Thus I choose to get results from devotion and celebration, not from demand and control. It may be a slower path, but when you truly love yourself, there is no need to panic and get hasty— there is time.

HAVE A PURPOSE

For me, health is never the final destination—it’s the vehicle. In other words, I care about my body because I care about my life. I want to show up fully for the people I love, and live aligned with my unique life purpose while also feeling good in my own skin.

When I feel strong, clear, and at peace in my body, I have the mental and physical energy to move toward the bigger things. But when health or outer beauty becomes the whole point, it’s easy to spiral into control, fear, or perfection— pulling me further away from what matters most.

My identity is the gravitational center of it all. When I’m anchored in who I am and what I’m here for, I naturally want to care for myself in a way that supports that mission. Health makes more sense, and it becomes a joy instead of a burden.

CATCH A VISION

I get to choose how I want to feel in my body.

When I close my eyes and imagine the way I want to move through the world— light, energized, steady, feminine, and clear come to mind and then this becomes my visceral vision.

Then when I hold that vision close, my daily choices start to shape around it. This is in part what makes my lifestyle spiritual—it’s not a reaction to desperation and fear, but a response to joy filled vision and love.

SET THE PACE

I’ve learned to live at a rhythm I can actually sustain—physically, emotionally, and spiritually. I’m not here to force outcomes or rush results. I’m not interested in burnout, extremes, or bouncing between all-or-nothing cycles.

Instead, I choose to live in alignment. I set the tone by anchoring into my values and trusting that my body will come into balance with time. I don’t restrict to punish myself, but create gentle structure so my body has a rhythm to rest within.

My eating window, my simple meals, my daily movement— they’re rituals that hold me softly in place.

This is a quieter kind of discipline: intuitive, present, patient, and kind.

My preferred pacing also leaves room for hunger— allowing occasional discomfort when it serves my growth or sustains mental clarity. I don’t live in constant hunger, but nor do I expect constant ease.

And not surprisingly, that mindset—the one that honors both structure and softness—is the same one that creates the lean, delicate frame I feel most myself in.

The Meals

My Daily Rhythm of Nourishment

This is where the mindset and method come together—on the plate.

My eating rhythm is simple, repeatable, and satisfying.

I’ve created a lifestyle where meals feel nourishing, intentional, and emotionally satisfying. I eat whole foods. I eat in rhythm. I eat with joy.

The following are not rigid rules I adhere to, but rather guiding ideals I reach for and orient myself around.

A: WORKDAY NUTRITION (Monday–Saturday)

Focus: wholesome nutrition and metabolic efficiency

Eating Window: 10am – 6pm

10am Breakfast – Nutritious & Delicious ~400 calories

Fruit, nuts/seeds, dairy, whole grains and natural sugars—like a yogurt parfait with berries & almonds, drizzled with raw honey, a chia seed pudding sweetened with maple syrup and topped with banana slices, or a mixed berry oat bar baked to perfection.

2pm Lunch – Bounty Bowl ~600 calories

A full-spectrum, deeply satisfying bowl that includes:

-an abundance of plants (starchy & non starchy vegetables, fruit & legumes)

-a quality protein (usually fish, beef, or poultry)

-healthy fats (avocado, nuts, seeds, cheese, olive oil)

-a drizzle of sauce or dressing for flavor

6pm Supper - Meat & Veggies ~400 calories

A serving of lean meat, such as poultry or fish, served with a generous side of vegetables.

Summary: Workdays are for focussing on my life’s work. Meals are therefore rooted in abundant simplicity—designed to nourish my body, support mental clarity, protect my time, and elevate my spirit.

B: REST DAY NUTRITION (Sundays, Holidays & Special Occasions)

Focus: wholesome tradition and metabolic flexibility

Eating Window: 10am - 6pm

10am Brunch – Protein Forward ~200 calories

Something satisfying and grounding, like an omelette.

2pm Dinner – Traditional & Balanced ~800 calories

A cozy, classic meal—think chicken pot pie or a casserole served with a hearty salad.

6pm Dessert – Nourishing & Enjoyable ~400 calories

A rich sweet treat that still loves my body, like homemade apple pie topped with lightly sweetened whipped cream or a creamy berry cheesecake layered over a nut-and-date crust.

Summary: Rest days are my soulful reset. I still eat with intention, but lean into rest and pleasure in celebration of family, friendships and life.

HYDRATION

I salt my food generously (to support electrolyte balance) and drink plenty of fluids, spaced throughout the day.

I aim to drink 2 cups of water upon waking (often with a pinch of salt and a squeeze of lemon), 2 cups of water before bed and then additional water/fluids in-between as needed, always aiming for minimal sugar and artificial sweeteners.

CONCLUSION

This blueprint represents the ideals I strive towards—habits, rhythms, and nourishment practices that help me feel aligned, energized and at home in my body. My method is rooted in gentle structure: balancing protein, carbohydrates, fats, fiber and movement to support metabolic health and emotional stability. My mindset is holistic and spiritual, honoring purpose, vision, pacing, and presence over desperate pursuits under unnecessary pressure. And my meals are simple, intentional, and rhythmic—whole-food meals within a daily window that support clarity and calm. While I joyfully reach for these ideals, I do not expect perfection; life comes in waves with shifting demands and seasons, and part of wellness, I believe, is the ability to adapt with grace when necessary. But still, I find value in having a clear and loving framework to return to—a lighthouse that guides me back to how I most want to feel, and the practices that help me get there.

For More Details:

You can explore my favorite meal ideas under [the recipe box] tab, or come behind the scenes with me on Instagram: @shheeerrrry