Transform Your Health This Summer: Your Ultimate Summer Shape-Up Plan

Whether you’re ready for it or not, summer is officially here.

For those of us with kids still at home, that usually means relief from the crazy grind of the busy school year, but also a change in routine that can sometimes feel just as chaotic as that last intolerable month of school.

But even if you don’t have kids at home, there’s something about summer that just changes the vibe, whether it’s the longer days or the warmer weather or the vacations planned.

It’s a time to kick back and relax, to spend more time with friends and family, and to just enjoy life a little bit more.

For many of us the thought of “just enjoying life” is usually synonymous with “not worrying about what I eat or drink, and throwing caution to the wind.”

But what if this year it wasn’t?

What if I told you that this could be the summer that you not only ENJOY your life and the best that summer has to offer, but that you ALSO focused on your health, and on looking and feeling your absolute best so that your FUTURE summers look even better?

I promise it’s not impossible. And that’s why in this blog post I don’t just want to convince you to make this the summer of YOU, I’m going to give you the ultimate roadmap to actually make it happen.

Making This The Summer of YOU

Don’t you just love the sound of that —making this the summer of YOU?

Because honestly, what better gift could you give yourself than the gift of health? Of finally losing the weight that’s maybe been holding you back or keeping you stuck or shaking your confidence, and actually begin to look and feel your absolute best.

Don’t you deserve that?

The midlife phase of life, or whatever you want to call it, can be a little disconcerting can’t it?

And it’s not even really about the excess weight, although that definitely plays a part.

But it’s just this weird time where not only your body is changing and getting older, and your hormones are going crazy, and you’re starting to notice more wrinkles and gray hair and stretch marks and varicose veins, not to mention the heartburn and indigestion and the aches and pains and the overall exhaustion.

But there are also so many emotions, right?

Your kids are getting older and they don’t really need you as much. The dynamic of your marriage changes. Your friendships change. All of the sudden all your friends kids are getting married and having babies.

Work changes as the people you looked up to or related to start retiring and get replaced with these young Gen Z whippersnappers who literally look like babies and basically expect to win an award and get a raise just for showing up 3 days in a row.

I might be digressing a little bit, but you know what I’m talking about, right?

It’s like all of the sudden we have to come to grips with the fact that we’re not really YOUNG anymore.

And that’s not the easiest realization to make.

But I think what my own health journey has taught me over the past couple of years is that this midlife phase of life can actually be really amazing.

And I don’t think a few years ago I would have said that.

I felt OLD. I was 40 pounds overweight. I was exhausted all the time. I felt like crap all the time. Headaches. My joints hurt. Heartburn and indigestion. Inflammation.

And on top of that, I was embarrassed of my body. Ashamed to be seen. I avoided photos and swimsuits and even looking in the mirror.

I didn’t want my husband to see me naked.

My confidence was so low.

And it wasn’t that I hadn’t tried to lose weight or get healthy.

Honestly, I felt like I had tried everything. I was counting my Weight Watchers points like a crazy woman. I made these crazy green smoothies every day that were packed with all the ingredients I thought were super healthy. I ordered special meals from a meal delivery place. And I was exercising like a crazy person too! I ran every day, and worked out with a trainer 3 days a week.

But nothing worked.

I even got so desperate that I did a consult for liposuction.

I ended up not doing it, but I did pay thousands of dollars for coolsculpting which did literally nothing.

And I tell you what, if Ozempic would have been around a few years ago, I know I would’ve jumped on board because I was SO desperate for a solution.

And honestly I’m so grateful that my turning point happened when it did.

It was such a dumb thing too. A photo that someone else had taken, and then shared on Facebook.

To some people that photo might not even seem like a big deal. Yes, I’m significantly bigger than I am now, but I’m not morbidly obese.

But the reason that photo was so shocking to me was that I had basically been avoiding photos at all costs. I would only take selfies, and only from a flattering angle.

The day that photo was taken —I remember that day vividly. Because I was wearing a new dress that I thought was really cute and looked really good on me. I thought it was super flattering. And yes, it was a size extra large, and yes, I was wearing full-body spanx underneath in 95 degree heat, but I actually thought I looked pretty good. I remember looking in the mirror even after getting on the scale and seeing that I had hit 200 pounds, which is more than I weighed at 9 months pregnant, but still thinking, “okay it’s not that bad. you still look pretty good. You’re tall. No one can probably notice.”

Then I saw the photo. And it was like seeing myself through someone else’s eyes for the first time.

Was that REALLY what I looked like? What my stomach looked like, even with the super spanx trying to suck me in?

It was just this moment where I KNEW something had to give.

That I had to do something different because everything I had tried hadn’t worked.

And that’s when I got serious about the research.

I stopped dieting and started learning.

I realized that basically everything we’ve ever been told about health and weight loss is a big fat lie, especially the part about counting calories and “eating less and exercising more.”

I learned that REAL, sustainable weight loss has NOTHING to do with calories and EVERYTHING to do with HORMONES.

And so I started changing the way I ate. Eventually I developed what is now the Thin Adapted System.

But it started with ME and my journey and my struggle.

And you know what else?

It started in the summertime.

I think that’s why I’m so excited about this topic. Because I made that summer —the summer of 2021 —the summer of ME.

I committed to changing my lifestyle, and to doing something different that I had never tried before.

By Labor Day, I had lost 25 pounds, and I felt better than I had in YEARS.

That October, I ran a half-marathon —the longest distance I had ever run in my entire life.

And by Christmas, I had reached my weight loss goal.

Six months later, I started Thinlicious because so many readers and customers of my other businesses, many of whom had been following me for years and watched the transformation in real time, were begging to know what I did and how I did it.

Making that summer all about ME absolutely changed the trajectory of my whole life, but also the lives of thousands of women who have done our program since then and experienced the same kind of results.

And that’s why now I’m not just ENCOURAGING you, but IMPLORING you to do the same.

Make this the summer of YOU.

Make your health a priority.

Give yourself the gift of absolutely changing your life.

Because you are SO worth it and right now you don’t even KNOW what is waiting for you on the other side. But I’m telling you —it’s amazing.

So what does that actually look like? Well, let’s talk about that!

Your Ultimate Summer Shape-Up Plan

So let’s go through it —what it will actually look like to begin transforming your health this summer in order to lose those first 20 pounds by labor day, and exactly what steps you’ll need to take.

And I’m going to look at this mostly from the perspective of someone who is just getting started for the very first time or is looking to get back on track with a health & weight loss plan, but if you’ve already STARTED your health transformation journey, and you’re just looking to get re-motivated or back on track for the summer, then I think this will be super helpful as well, and I’ll also talk about some of the additional pieces you might want to add in if you are looking for a way to level up just a little bit more.

Step One: Cut Out Sugar + Processed Food

So the first thing that is an absolute MUST is to cut out all sugar and as much processed food as possible, but especially processed and refined carbohydrates.

Because the reality is that your body can’t tell the difference between sugar and carbohydrates, especially REFINED carbohydrates. To your body, it is literally the exact same thing.

And that’s a big deal, because the SUGAR is the number one thing that is WREAKING HAVOC on your hormones. And how I know this, is because if you are struggling with your weight and your health AT ALL, or if it feels like your metabolism isn’t working, it’s almost certain that you have at least some form of insulin resistance.

And because your insulin is screwed up, and because insulin is a hormone, and because all your hormones work together in a delicate balance, which means that if one is screwed up, they all get out of whack, you can say with almost complete certainty that the sugar you are currently eating is the thing that is messing up your hormones.

And the only way to actually REVERSE your insulin resistance and actually get your hormones balanced again in order to reset your metabolism is to totally cut out sugar and refined carbohydrates.

You basically need a sugar detox. And again, it’s not just sugar as in sweets and candy and ice cream, but also things like bread and pasta and potato chips, because your body thinks all carbohydrates are sugar.

And when I say this is a detox, it really is. You’ll probably experience some withdrawal symptoms. Your body is basically addicted to sugar right now, and it’s going to fight you for a few days, or maybe even a week or two. We’ll talk about how to fight back in a minute, but for now just know that this is basically the worst part.

And I’ll say this too…..you don’t have to cut out all carbohydrates FOREVER, so don’t think that way. Once you’ve actually healed your body and reached your weight loss goals and reversed your insulin resistance, your metabolism will be working the way that it should again. You’ll be what’s called “metabolically flexible,” which means your body will be able to handle some carbohydrates again.

This is not a death sentence, it’s a LIFE-GIVING sentence okay. But this is the cure right now. So you gotta do it.

So that’s the first step —cut out all sugar and refined carbohydrates.

Step Two: Increase Healthy Fat Intake

The next thing you need to do is start eating a LOT more healthy fat. Like a LOT more.

In your first 6-8 weeks, so basically until Labor Day, you want to be getting about 70-80% of your total calories from FAT. And not just any fat —HEALTHY fat. Olive oil. Avocado oil. Coconut Oil. Avocado. Full fat dairy. Animal fats.

This is probably going to feel weird at first, especially if you’ve always avoided fat, but it’s really important too. And again, this super high level of fat isn’t forever, but it’s an important part of healing your body and re-balancing your hormones and re-starting your metabolism.

Basically your goal is to train your body to burn FAT for fuel instead of sugar. Because sugar is like the cheap fuel. It’s the energy source your body will automatically go to as long as it’s available. But as soon as that sugar is not available, your body will start using FAT for energy.

And so in the beginning, your body and your hormones need to know that there is plenty of fat available for you, so that they calm down and come out of crisis mode, and actually start burning the fat.

And obviously eventually your goal is to have your body burn the excess fat ON your body, which is why eventually you’ll want to lower your fat consumption a bit.

But at first, you just need to get a ton of fat.

That said, if you’re NOT just starting out and you’ve already been eating this way for a while, but you feel like you’ve maybe plateaued, then that is a sign that it’s time to actually lower the amount of fat you’re eating and start getting more protein.

This is what happens in Phase two of our TAS program, and it’s a big deal.

So that’s step two —get more healthy fat.

Step Three: Eat More Protein at Every Meal

The third step is to eat more protein at every single meal. And this is a big deal too, because protein is not just important for healing tissue, building muscle, and keeping your body systems working, but it also provides sustainable energy and it helps make you feel full.

And not only that, because protein has a higher thermic effect, it forces your body to expend more energy to digest it, which is important from a weight loss perspective.

So your goal is to eat AT LEAST 25-35 grams PER MEAL, which is equivalent to 4 eggs, a chicken breast, a hamburger patty, a steak, or some kind of fish filet. Suffice to say, you’ll probably want to make sure you are eating MEAT at every single meal, because that’s the easiest and best way to get more nutrient-dense protein.

What I DON’T want you to do is rely on protein powders or protein shakes to meet your protein goals! If you want to add a little collagen powder to your coffee in the morning, along with some butter or MCT oil to help get your fat content up, then okay, but aside from that, most of your protein should be coming from REAL FOOD.

And again, once you’ve actually reset your hormones and your metabolism and reached your weight loss goals, and healed your metabolism, this can be adjusted. But in the beginning, it’s really, REALLY important to focus on getting enough protein at every meal.

And if you’re NOT at the beginning stages, but you’re wanting to level up, then I would focus on getting even MORE protein, and possibly even adding in some more mega-protein days, which in TAS program we call PFDs, which stands for protein fast days. Those can have a huge impact and help break through plateaus like nothing else.

Step Four: Add Electrolytes to help with the sugar detox

This next one might surprise you, but step four is to add some electrolytes to your routine to help with the sugar detox.

And this might seem like a minor thing, but it’s actually REALLY important, especially when you first start cutting out sugar and refined carbohydrates. But most people don’t know about it, which ends up making their withdrawal symptoms WAY WORSE than they need to be.

If you have been eating a lot of sugar or processed carbohydrates up until now, your body is physiologically addicted to them, and it is going to resist you cutting off that dopamine hit —the exact same way it would if you were drug addict and you decided to go cold turkey.

But adding electrolytes can help alleviate some of the symptoms —especially the dehydration and headaches that happen when you first cut out sugar.

And you’ve probably heard about electrolytes in sports drink commercials, but I promise electrolytes aren’t just for athletes. Electrolytes, like sodium, potassium, magnesium, and calcium, are essential minerals that help balance the amount of water in your body. They move nutrients into your cells, and flush waste out. They also ensure your muscles, nerves, heart, and brain work the way they’re supposed to.

When you cut out sugar and refined carbs, your body sheds water weight, and with it, you lose electrolytes. This can lead to feeling incredibly drained, experiencing muscle cramps, or even feeling dizzy—basically the not-so-fun side of becoming a healthier you.

By replenishing electrolytes, you’re not only preventing these unpleasant symptoms but also supporting your body’s adjustment to burning fat for energy. 

And obviously I don’t want you drinking a bunch of sugary Gatorade, but don’t worry —you don’t have to. You can get electrolytes from sources like bone broth, leafy greens, nuts and seeds, and even adding a pinch of sea salt to your meals. You can also buy sugar free electrolyte drops from amazon to add to your water, or use a sugar-free electrolyte powder like LMNT.

Remember, getting healthy is a process so be patient with yourself during your detox and remember you are making sustainable lifestyle changes that will support your health and well-being for years to come.

It might be a little rough for a few days, but KEEP GOING, trust the process, and don’t forget that these small changes add up!

Step FIVE: Avoid alcohol as much as possible for at least six weeks

The fifth step is also not super fun, but I promise it’s not forever so hear me out.

I want you to AVOID alcohol as much as possible —and completely if you can —for at least the first six weeks.

Wah wah wah.

I know, right? Where’s the fun in that.

And trust me, I love my wine as much as the next girl, and I promise once you’ve actually reset your metabolism and moved into phase 2, you can go back to enjoying your evening glass of wine. In fact, we even encourage it.

But in this first phase, when you’re really working to retrain your body and reset your metabolism, alcohol is going to make the process a lot harder.

And the biggest reason for that is that according to the oxidative priority of food, alcohol will always be the FIRST thing that your body processes, ahead of everything else, because it can’t actually store alcohol as energy.

That means that the minute you take a sip, everything else stops and your body has to focus ALL of its energy on metabolizing the alcohol.

And then of course there’s the fact that most drinks contain sugar and carbohydrates, and it also lowers your inhibitions and sometimes causes you to make not-so-good choices when it comes to food.

So for six weeks, if you’re really serious about resetting your metabolism, healing your body, and reaching your weight loss goals, then just take a break.

I promise it’s worth it.

Trust me, once you start seeing and feeling the positive changes in your body, you won’t even miss that glass of wine or beer. And your body will thank you for it!

Step Six: Track your macros

Last but definitely not least, the final step is to actually TRACK YOUR MACROS.

Honestly I can’t emphasize enough just how important it is to actually keep track of the food that you’re eating to not just GUESS and THINK you’re doing okay on cutting out sugar and getting enough fat and protein, but that you actually KNOW.

It’s so key.

Because the reality is that we don’t tend to estimate what we’re eating very well.

It’s important to understand that this is NOT the same as counting calories.

I actually don’t care how many calories you eat. Really. You can eat as MUCH delicious food as you want, pretty much WITHOUT LIMIT. You can’t overeat on this plan. But you CAN eat too much of the wrong things.

And understand that this is a huge paradigm shift from what most of us have been told our whole lives about losing weight. We’ve always been told to eat less and exercise more, and to count our calories.

This is way different. And it will probably feel weird. But know that the reason you STILL NEED TO TRACK YOUR FOOD is because you need to get ENOUGH FAT and ENOUGH PROTEIN, and really keep your sugar and carbohydrates to a minimum.

If you’re in our TAS program, we provide you with our own custom software and mobile app to keep track of your food and it makes it really easy, because we’ve already pre-loaded all of our recipes and meal plans.

If you’re not in our program, you’ll need to find another way to track, but DO track. It’s the secret to success. 

A Note About Exercise

You might be thinking —hey, what about exercise? How can this be a summer shape up without even talking about exercise? Isn’t that important too?

And my answer to this is well, no, not really.

At least not yet.

So hear me out on this.

The reality is that 95% of the results you want to see are directly related to what you are EATING, not the level of exercise you’re getting.

And don’t get me wrong —exercise is beneficial for LOTS of reasons, but it’s NOT a way to lose weight. I hate to break it to you, but you CANNOT exercise your way thin, so if that has been your strategy until now, there’s a reason it’s not working.

And so that means that at this point in your health journey, if you are NOT already exercising regularly DO NOT TRY TO ADD IT IN RIGHT NOW.

Focus on the food and changing what you eat. That’s enough, and you WILL see results just from that.

That said, if you’re are already in a good groove with regular exercise, you can feel free to continue whatever you’re already doing. It won’t hurt you. Just don’t add it as something new right now.

Or, if you’ve been doing the other stuff and you’re now wanting to level up, that’s the time where you really SHOULD start adding in more fat burning exercise.

This is something that we talk about a lot in the later part of Phase 2 in our program, and we even have an amazing plan for you to follow that includes HIIT training —which stands for High Intensity Interval Training, if you’re not familiar —as well as strength training to build your lean muscle mass.

And this is important because muscle burns more calories at rest than fat does, so the more muscle you have, the higher your resting metabolic rate will be. This means that even when you’re just sitting and not actively exercising, your body will be burning more energy. Plus, as we age, our muscle mass naturally decreases, so incorporating strength training can help combat this by building and preserving muscle mass.

Next Steps for Making This the Summer of YOU

Remember, this Ultimate Summer Shape Up Plan is not about counting calories or restricting yourself. It’s not about endless cardio or feeling hungry all the time. It’s simply about being aware of the nutrients you’re consuming and making sure they align with your goals.

And ultimately, it IS about you… because you are worth making changes that are based on science and proven to work.

And honestly, that’s exactly what we are all about here at Thinlicious, and I’m also telling you right now that there is no better way to experience that fully —or to get all the guidance and tools and support you need to actually implement this plan and change your life this year than through joining TAS. It really is incredible, which is why we have a 92% success rate.

To learn more and get started on making this the Summer of You, be sure to register for my FREE, on-demand training right here. 

Here’s to the Summer of You.