DAY  3

For today’s mini Reset challenge, we’re jumping right into one key (and LOVED) focus that makes your hormones hum, stress levels chill, sleep go deep, and hunger levels…well, what hunger levels? 

Plus, a short story I have a feeling you’ll be able to relate to. ;)




When I was a freshman in college (who had spectacularly gained the freshman 15 lbs – high five!), a friend and I decided we were going to do a juice cleanse. We knew NOTHING about it but that it was supposed to make us drop pounds, reduce the bloat, and make our skin glow. Sign us up!

For 3 days, we drank juicy juice. {straight up giggling as I type this.}

AND, for 3 days, we could NOT stop thinking & talking about food. We also couldn’t focus, have a bowel movement, feel relaxed, or be energized enough to do anything.

​​​​​​​We ended the juicy juice early and gorged on BBQ..culminating in no long term benefits whatsoever (except for a good story) and feeling like we couldn’t follow through with ‘being healthy.’

T R U T H   T I M E

How many of you have said: “That’s it! Tomorrow, I’m going to be healthy. I’m going to eat I can do this.”?

And then few days/hours in, you’re like, “Forget this! Where’s the effing brownie?”

​​​​​​​There’s a SOLID reason for this.

​​​​​​​We’re are physiologically designed to crave and NEED fat.

​​​​​​​Truth bomb: Eating fat does not make you fat. Period.

​​​​​​​Actually, not eating enough good fat causes…

​​​​​​​​​​​​+ eating/snacking all the time (hello sugar, carbs & caffeine!) to keep from crashing + getting hangry
​​​​​​​+ wacky/painful menstrual cycles and hormones (menopause too!)
​​​​​​​+ low libido/lubrication
​​​​​​​+ dry/flaky skin
​​​​​​​+ low energy and slow brain processing/thinking
+​​​​​​​ hard time losing weight and/or keeping weight off
+ increased ​​​​​risk of depression & anxiety
+ poor sleep


Fat slows the absorption of sugar into the bloodstream, is the building blocks for hormones, and will keep you full for SO much longer than almost any other food.

​​​​​​​​​​​​​​So, today, I challenge you to become BFFs with fat and see what magic happens (besides loving your life more). ;)

Today’s Challenge // Love on the fat.

Embrace the fat & LOVE on your hormones.

Latte? Use whole milk or coconut milk vs. skim.
Salad dressing? Go for the full fat dressing + ½ an avocado.
​​​​​​​Steamed green veggies that seem boring? Add in 2 T. of grass-fed butter.
​​​​​​​Peanut butter? For the love, please get full fat.
​​​​​​​Oatmeal? Add 2 T. grass fed butter and/or nut butter.
​​​​​​​Bacon or meat? Grass-fed? Yes. yes. Yes.
​​​​​​​Eggs? PLEASE eat the yolk.
​​​​​​​Yogurt? Full fat.
​​​​​​​Smoothie? Add a good dollop nut butter, coconut oil/milk, flax oil/seeds, avocado.
​​​​​​​Bread? Butter, olive oil, full fat cheese. (there’s a reason the french do it & with wild success)
KDO RESET HACK // ​​​​​​​Drinks & dessert? Have something with fat first….your world & body will change.

​​​​​​​*Note: Is is best to get full fat from organic, grass-fed, and/or wild sources – YES, if possible.


1. As you’re eating, pay attention to your experience, hunger levels, enjoyment, taste buds. How is it different

2. A few hours later, pay attention to your hunger/crash levels and IF you’re still reaching for snacks/picker uppers. I know where I’m betting my money. ;) 


// In Her Words //

​​“I am so stinking happy to eat these foods – these soups hug me from the inside. I feel joy and childlike enthusiasm returning to my life. This is really magical. Why is this not required life skills??” – Erin B.

“I am GLOWING! Ladies I can’t believe I’m more awake in the morning, I feel more rested, more at peace, & I’m seeing real results! My body is feeling nourished, my cravings are subsiding, I’m creating routines that help me thrive! Ahhhhh the JOY! Happy Friday beautiful ladies!” – Veronica S.

// Remember //

Post your completed challenge to Facebook or Instagram with @katiedenouden + #kdoReset in the description to be entered to win the daily giveaways, connect with other resetters {inspiration!}, and keep yourself accountable!

// psst…Mark Your Calendar! //

Sunday, October 1st @ 4pm Eastern/1pm Pacific
How ladyboss luminaries set their week up SO THAT what they desire {food choices, sleep, dinner dates, laughter} DOES happen…and is inevitable, even easy.

to eating clean(er), feeling great, & looking good…for EVERYONE,

P.S. Want to move from good to great + have loads of fun with this mini Reset? Invite friends & fam to join in with you! Just send them to:

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