Read The Interview Transcript

Kristin Interview Intro

Sandi, you have been my coach now for a year and a half. I started Faster Way to Fat Loss over 2 years ago and got through the first 6 months. I was doing great and experienced a ton of fat loss.

My concern within 6 months was that I was losing too much weight and I was getting too skinny. I didn’t have the toned look that I was going for because I didn’t have enough muscle. And that’s what I needed to prioritize at that point was not just losing weight, but building the muscle. And so I turned to you as my coach.

You have been through this entire process with me and it’s been fun to see not only how my body’s changed, but my mindset around building muscle and fat loss.

I think as women, this whole thing confuses us because there’s so much messaging out there. People have so many questions because I’ve been sharing my journey on social media and want to pick your brain as the expert.

Q: How did you become a coach with Faster Way?

Sandi (Faster Way Coach): I started in the health and fitness industry on my own journey. I had no clue, 20 years ago, that this was going to be the trajectory of my life, my passion. But I got into the gym.

Like many other women, I had children, I had never been that person who needed to lose weight or workout prior to children. So I didn’t know what the heck to do. And I gained some weight, I felt uncomfortable. And so like I said, I turned to the gym. Little by little, the gym changed my life, the way I felt about myself, changed my confidence, changed all these things that I had never experienced in my entire life. And I fell in love with strength training. That was not something that 20 years ago, many women focused on. So it was a very new subject for women to be in the gym and lifting weights. And through that I completely transformed my body.

Most people, if you see me now, they don’t know my struggle 20 years ago, but I’m 5’2” for reference. So when I say this, it will sound differently to somebody who is 5’10”, you know, or six 6 feet tall, but I’m a petite person. And I was a size 12, which meant I probably weighing about 150 to 160 pounds on my frame. And yes, I was younger. It is a lot easier when you’re younger. If you’re younger and watching this start now, then that will make all the difference in your journey. But I lost weight, I started building muscle and I just fell in love.

And after, you know, several years, I was like, “This is what I want to do.” I wanted to help women who were like me, laying in a pile of clothes feeling miserable, nothing fits, comparing themselves to everybody that they see at that time in magazines, because there’s no such thing as Facebook, and Instagram and all of those things. But that’s literally how I fell in love with strength training and fueling your body. And so I became a personal trainer.

I’ve been doing this now for 16 years as an a expert. So within 3 years of my journey, I was like this is what I want to do. So I became a personal trainer. I’ve owned a business in home, I went to people’s houses. I did all of that for years and years and years.

Later in my journey, I started competing in fitness competitions. And that’s really when I started to learn nutrition in a whole different manner. With that comes some body image issues and the way you look at food. And as I went through that journey, I realized my mindset around how I was eating, what I was doing and that was not healthy. So I turned to macros, and that is literally what gave me freedom from food. So I’ve been training people on that now for 12 or 13 years.

So when I found faster way, we had strength training, we had a focus on nutrition, it had a focus on macros, three of the things that completely changed my body, my mind, and the way I looked at food, and I had to try it. It incorporated intermittent fasting. I had never tried that before. And I was like, I’ll give it a shot.

Within 2 weeks in the program, I was sold. And I was like this is this is the missing piece. It is a program that puts nutrition, fitness and all of it in one package so you can follow and continue to meet your goals. And so I’ve been with Faster Way for 6 years as a coach.

Q: If someone wants to lose fat and get toned, where do they start?

Sandi (Faster Way Coach): When you come into the Faster Way, I have a questionnaire that clients will fill out. So it’s going to ask you…

• What is your goals?
• What are you looking to do?

And based off of all that information that you put in, if it is fat loss, if it is weight loss, if it is just losing in general, you’re going to start in a calorie deficit.

Calorie deficits do not mean 1200 calories. Calorie deficits do not mean you’re not eating carbs. So it is a slight calorie deficit. So we can burn fat, but build muscle at the same time.

When you are just getting started with your journey, you can build muscle and burn fat at the same time. You can kind of change your body composition. And that’s what we focus on.

As you go, you will see how Kristin has had to change her focus where she had that initial loss for those six months. But down the road, we have to change the the focus so you can continue to make progresses.

But initially, when people come in, they want to lose weight. And so that’s where we’re going to start. We’re going to start in a slight caloric deficit, where you’re not starving, where you still feel satisfied, but you’re able to stay consistent, because you’re not eating 1200 calories. The reason people struggle most often when they tried to slash their calories and lose weight is they cut their calories too low. And they can maintain it for like two or three days. But then they get off track and they’re like, oh my gosh, that cookie looks amazing. These chips look amazing that ice cream looks amazing. And they eat it all. And then they’ve just taken themselves out of that caloric deficit, the way we’re going to do it is we’re going to focus on protein.

So we’re going to keep you satisfied, we’re going to give you the carbs, so you’re not craving them all the time. And you are going to be able to stick to it much easier. And when you can do that you can make progress a lot easier than continually starting over every two or three days. Because you have binge Do you have gone off track, you’ve had a weekend, you’ve had a birthday, whatever the case may be, we teach you how to build that into your lifestyle. So you can still live life. That’s like the biggest thing and you still want to be able to enjoy those things. So I’m gonna give you the tools and teach you how you can enjoy those things and make progress.

Q: What is the benefit of going through Faster Way and working with you as a coach?

Sandi (Faster Way Coach): I have been in the fitness industry for 20 years. Whether it be paying for it or doing it on my own. I have never not paid for accountability. Do you hear me? I still I pay Faster Way. I still have a coach that I answer to that I will ask questions to. Accountability is huge.

You can go and just pull up some random calculator. But if you don’t know how to put that information into that calculator, you are not going to get the right calories, you could easily be doing way more damage. It is so much easier to have somebody to ask versus trying to figure it out on your own. People have done that for years and years and years, and they’re still spinning their wheels. If you did not join, Kristin, you probably would be in the same spot you were at two years ago. Because it’s so hard to do it on your own, you will get in your head, you will think something’s not working. The scale goes up one weekend, you panic and you lower your calories. When you have a coach that you could reach out to and be like, “Oh my God, this scale went up what does that mean?” And they can talk you off of the the ledge, you are going to save so much more time and you are going to take something off of your plate that you don’t have to worry about.

I would not go and try to fix the engine on my car, because I’m not a mechanic, I’m gonna go take my car to the mechanic so that mechanic can fix it. And that’s literally what you’re doing when you’re hiring a coach.

And nope, not all coaches are the same. They don’t all have the same knowledge. They don’t all have the same experience. They don’t all come to the Faster Way with the same expertise as others do. And so, it is important when you are picking somebody that you pick somebody who can get you past 6 weeks. You need somebody who knows what to do then because anybody can teach you how to lose weight, but it’s going to be how you keep it off and how you keep getting better and better. That’s going to make the biggest difference. But I will tell you, having somebody for accountability and just to make sure that you are on the right track is such a time saver. And it’s such peace of mind.

Kristin (Live Simply, Host, Faster Way Client): 100% Yeah, I tried it all. I tried tracking macros on my own. I did YouTube workouts, I did it all. Honestly, I tried to piece it together because I did not want to pay. And now I’m like people do it.

Learn more about macros 101 and how to track macros here.

Q: Does Faster Way address hormone health and unbalanced hormones?

Sandi (Faster Way Coach): Nutrition, exercise, and how you’re fueling your body – it’s not always your hormones that are the problem. It is what you’re trying to do to lose weight or to lose fat that is causing the problems. I am postmenopausal myself, yes, at 44 years old. There are things that I’ve had to adjust and tweak for myself to feel good. For instance, because I’m sure people have asked this about fasting, I adjusted how long I fast, because I found that I was not having as much energy. I was not feeling as good. So I did a little tweak to my intermittent fasting. And I feel perfectly fine. So it’s all about what you’re doing that is going to help you balance your hormones. Whole Foods is a huge one. It literally will come down to exercise, how you’re fueling your body, when you’re not stressed out so much, and you’re sleeping a little bit better, because you have more energy throughout the day – all of those things make a huge difference in your hormones, all of them. There’s not this like magic pill that you’re going to take that’s going to fix your hormones, but it’s all the little stepping stones and blocks that you’re building in Faster Way that will help your hormones.

Sandi (Faster Way Coach): I call it digestive rest, and it is truly beneficial. There are so many different like fasting protocols. I will tell you, if you’re my client, the first thing that you’re going to hear out of my mouth is fuel is more important than fasting.

So if you are somebody who has severely been under eating, we might have to adjust that fasting window, I would rather you learn how to fuel your body before you start trying to not eat enough. So again, we’re going to tweak things as needed.

But digestive rest is important. It is that time where your body is doing nothing, like it’s not working at digesting food. It can then work on other things. And it’s just a way to let food get out of your system and burn fat a little bit. And it doesn’t have to be extreme.

I will look at all of my clients, for example pregnant people are not going to fast the same. Can you still fast? Yes, but it’s probably going to be a lot lower than somebody else. Women who are in the brunt of menopause, that is going to have to change your fasting window. Somebody who runs, you’re gonna have to adjust your fasting window.

So in the Faster Way, the general fast is 16 hours of giving your body digestive rest, and then eating for eight hours. But there are so many middle grounds in between there, that is also beneficial. So it’s just looking at your lifestyle and health. Do you have Hashimotos? Do you have an autoimmune disease? All of those things come into play when we are talking about fasting.

For half and half, just in general, you want to keep things under 50 calories, have no fiber and no sugar. If whatever you’re putting in your coffee meets those 3 criteria, it should be okay. If you are that person who has creamer or coffee, you’re gonna have to tweak that a little bit, where you’re gonna have to back off some of the creamer.

Kristin (Live Simply, Host, Faster Way Client): Yeah, it scares people so much. But I point out to people that everybody fasts. When you go to sleep at night, you are fasting, probably for a good 6-9 hours. I don’t know, whatever you’re sleeping at night, you’re naturally fasting. It’s just that people get so scared because I think there’s so many like hormone specialists out there talking about it and all sorts of things. And I’m like, listen, I intermittent fast, usually for about 12 hours and I dinner and breakfast. I love breakfast. Nobody is gonna take breakfast away from me.

Q: How can people work with you? What’s a 6-week Faster Way Round like?

Sandi (Faster Way Coach): For the first 6 weeks, that’s where you’re gonna lay the foundation and the fundamentals where we’re going to work out the kinks where you are going to start understanding protein intake and start understanding macros. It’s like kindergarten, where we’re learning and we’re just doing all of the things and trying to figure out how it all works. That is where you’re going to ask any and all of your questions, you’re going to have your stumbling blocks, you’re going to have really good days, you’re going to have really bad days. But along the way, you’re learning that foundation to keep going and build your fitness and health lifestyle.

But where you’re really going to continue to make the progress is in VIP, moving forward.

I am not that person who is going to be like, yes, you’re going to reach your goals in 6 weeks. Because I’m going to tell you right now, that’s probably not going to happen, there’s probably half a percentage of people who met their goals in six weeks. I mean, it’s that’s just an unfeasible thing. But in that initial 6 weeks, that is the foundation, that is where you learn about intermittent fasting, carb cycling, dairy and gluten, just every and all the pieces that you need to make it a lifestyle.

Final Thoughts

One of the last thing that I want to end with is I, I don’t want people to look at this as like a weight loss plan. I want to transform people’s minds and thinking, “I want to get stronger, I want to feel better. There’s so much more out there when you start focusing on not just losing weight. It’s the journey throughout the process that is going to transform your mind. And it’s just you have to give it time. I have so many people like Kristin, who was like, I’m not doing this past 6 weeks. And those are the people who are the ones that are skeptical. The ones who didn’t think it would work. Well. We I don’t want it to work in 6 weeks, because if it works in six weeks, you’re not going to sustain that at all. You want to be able to build on to that lifestyle so it will sustain.

Kristin (Live Simply, Host, Faster Way Client): I’m not a coach but the people that see the most success are the people who have that consistency and just love the process of the day in and day out. They’re not just looking for some quick results.

Sandi (Faster Way Coach): I will share people’s things at the 6 week mark, you know, they send me pictures. But when you look at my account, you’re going to see people who have been doing it for 8 months. You are going to see people like Kristin who have been doing it for 2 years because I like to highlight what you can do down the road. Kristin had good results in 6 weeks. But she had amazing results at 2 years. So those are the people that I tend to highlight and share. Because that’s literally what is transforming somebody’s life, not just quick, easy, “Here’s what I did in six weeks, and then I left.” It is literally just transformed somebody’s life.

Why Track Macros?

• Awareness – Tracking brings attention to what you’re eating, how much, and what a proper amount of food in each macro group looks like for your body and to achieve your goals. Without tracking, most people have no idea how much protein they consume daily. Getting adequate protein is critical to building and maintaining muscle mass, particularly as we age.
• Reach Your Goals – Macro tracking is an amazing tool that you can tweak and play with based on your goals. By tracking macronutrients, you’ll focus on getting a specific amount of each macro to achieve your goals (fat loss, building muscle, maintaining, etc.). No longer does one feel confused and helpless about how to reach these goals.
• Food Freedom – It’s hard to explain, but tracking my macros has given me so much education and knowledge on how to eat and that has brought about incredible food freedom. I no longer fear food, food groups, treats, dinners out, vacations, etc. If I want cookies, I can eat the cookie. If I want to smash burgers, I can enjoy a smash burger. Fries? Yep, that’s cool, too. I can make all these foods and more part of my life without fear or guilt. And because of that, along with being nourished with a balance of each macro group daily, I no longer have intense cravings because “I can’t have that.” I understand how fat loss, muscle building (which requires food!), and weight gain work, and I know that no foods are bad. Sure, there are more nutritionally-dense foods, but morally, I don’t look at any food in a good or bad way. I also have an excellent understanding of how much food my body needs and what that looks like. Since I’ve focused on building muscle over the last two years through lifting heavy weights and eating, I know that when I do over-consume the number of calories it needs to maintain during a vacation, holiday, date night, etc., my body can metabolically handle this surplus. Tracking macros has allowed me to live a more balanced lifestyle and know when to enjoy food and cherish food memories without guilt. It has eliminated constant cravings (because nothing is off limits, and I’m also eating enough of all food macronutrients to satisfy hunger), giving me an even better relationship with food. 

How Many Macros Should I Eat?

How many macros you eat is specific to you, your body, and your current goals. My daily macros will be different than yours, and yours will be different than mine. Macros are not a “one size fits all” thing. Here are a few ways you can breakdown your overall calorie consumption into macros.

• 45/25/30 Breakdown- Generally speaking, most Faster Way clients (the ladies, at least, I can’t talk to the men’s program nutrition) use a macro breakdown of 45% carbs, 25% protein, and 30% fats. This means that 45% of your calories will come from carbs, 25% from proteins, and 30% from fats. This is the most common breakdown for fat loss and muscle growth.
• Other Macro Breakdowns – Other options include, 50% carbs, 20% protein, and 30% fat or 40% carbs, 30% protein, and 30% fat.
• Coach Adjustments – When you join Faster Way, you don’t have to think about this as your coach will create your custom macros and percentage breakdown based on your unique body and current goal.

How Do I Determine My Unique Macros?

There are 2 ways to determine your specific macros. Remember, macros are unique to each person as we are all different.

• Certified Coach – The best way is to start by working with a coach who can set up your macros, monitor your progress, and adjust as needed. When joining Faster Way, you must start with a 6-week round. During this 6 week time, you’re paired with a certified FWTFL coach who will calculate your custom macros based on your body, weight, activity levels, past dieting history, goals, etc. These are your initial macro goals/targets based on your current body and fitness goal (whether it’s fat loss, maintenance, etc.). These macros will and should change as your body changes and you build more muscle, lose fat, etc. The beauty of having a coach (who continues with you if you choose to continue into the month-to-month VIP option with Faster Way) is your coach will work with you to adjust those macros and offer the additional support to reach your goals. My macros changed multiple times over the past 2 years as I built more muscle (which requires more food to maintain and increased my metabolism) and transitioned from a fat loss to a maintenance goal. 
• Macro Calculator – Another option is to use a macro calculator (Google “macro calculator,” and you’ll find many options). The calculator will ask you questions like your height, weight, activity level, and goal (fat loss, maintenance, which means you want to maintain your current weight, etc.). After an initial survey, the calculator will provide you with an idea of what your estimated macros are based on your goal/body at the moment. Keep in mind that calculators are not personal like a coach who can adjust numbers based on how your body responds to these initial numbers, so use these calculators as more of an estimate than an exact number. For example, macro calculators estimate my maintenance calories to be about 1850/1900. However, in working with my coach, we found that my true maintenance calories are 2300. That’s a big difference. 

How Do You Track Macros?

• Meet Your Macro Goals Through Tracking – Once you know your macro targets (specific macro grams that you should aim to eat each day), it’s time to start tracking what you consume to ensure you hit these macro goals.
• You Must Track If You’re Working Toward a Goal – This is the ONLY way you will see progress if you have a specific goal like fat loss, building muscle, or working to maintain your weight. You have to track for some time. You don’t have to track for the rest of your life.
• Use a Macro Calculator – The easiest and best way to track macros is to use a macro calculator. A macro calculator will do all the work for you; all you have to do is enter the food you’re consuming (most tracking apps have large databases with thousands of different foods), and the calculator will do the rest.

Here are a few options for macro trackers

• Faster Way App – Available to all Faster Way clients, which includes an exclusive macro calculator, macro tracker (I love how visual the tracker is, see below image), a recipe library (whole food recipes), and meal plans (if you want ideas each week for well-balanced meals that will help you meet your macro goals). This option also comes with a coach to set up your custom macros, education how to track and meet your macro goals, and their support.
• My Fitness Pal – I’ve never used this popular calculator and tracker, but many people love it. My Fitness Pal was free, but now it’s a paid macro tracker.
• Cronometer – I know a few people who love this macro tracking app. There is a free and paid version. If you’re serious about tracking, the paid option is best.

Fat Loss, Maintenance, and Bulking: When & How to Change Your Macros

Your current macros aren’t a forever thing. They will and should change based on your body, metabolism, hunger cues, and goals. 

Here are the 3 phases you may find yourself in over the years, as you progress in your fitness journey, during which your macros will look different.

• Fat Loss – Macros/calories set to a slight calorie deficit are needed if you want to lose fat. A calorie deficit is the ONLY way to lose fat. It’s important for you to eat enough calories (and protein macros in particular) to maintain muscle mass during this time. During this time, you’ll be tracking data via progress photos and measurements. Your macros may need to be adjusted based on how your body responds (using data to guide adjustment decisions- this is where a coach is super valuable). A general fat loss phase is around 12 weeks.
• Maintenance – You can’t stay in a fat loss phase forever as you don’t want your metabolism to adapt to these low numbers (and it’s not fun), so eventually, you must reverse your macro targets and calories up. This will take increasing your macros to where your body can maintain your current weight while slowly building muscle. This is where your body is happiest! For me, this meant working with my coach to increase my macros 5% every few weeks based on my hunger cues, strength, and other biofeedback markers (like sleep). Usually, significant fat loss and a toned look are achieved through years of maintenance and then short fat-loss phases. This is the healthiest, most sustainable way to lose fat, build a toned body, and support your metabolism. But this method certainly isn’t as sexy as quick-fix diet programs. You can also stay in maintenance for years, or the rest of your life. No need to go back to a fat loss stage (or bulk) if it’s not needed or desired.
• Bulk – Building muscle in maintenance is a very SLOW process that takes years, so some folks purposely eat more macros/calories than their body needs for a short time and go through a “bulk” phase. Building muscle requires lots of food, so you can put muscle on your body much faster by eating slightly more than the body needs and lifting heavy weights. During a bulk, you’ll also put on some fat and muscle. So usually, people will complete a bulk phase and go into a fat loss phase (to maintain muscle but lose fat) and then work up to maintenance. I’ve never done a bulk, and I don’t plan to (not yet, at least). Going through a bulk would also mean a change in macros/calories.

Having my Faster Way coach has been an invaluable resource in helping me navigate changing macro needs over the last 2 years on my incredible journey.

As I mentioned in my 2-year journey post, the coach will make or break your experience with Faster Way, and Sandi is incredible at able providing custom macros and guidance (not all coaches do). 

What I Eat in a Day: Example of Macro Tracking & Meals

I share my daily meals on Instagram. Here’s an example of what I eat in a day.

This meal plan example is based on my current macro goals (in maintenance) of 142 grams protein, 76 grams fat, 245 grams carbs, and 25 grams fiber.

• Break My Fast & Pre Workout – Coffee with heavy cream, water and electrolytes, and creatine, 2 dates with peanut butter (I like to eat carbs before training; carbs are the body’s preferred energy source and help me get through a workout) 
• Breakfast – 1 egg + 3 egg whites (for extra protein) omelet with ham, 2 slices of cinnamon raisin toast with cream cheese, berries + Greek yogurt with honey 
• Lunch – Tuna mashed with avocado (a great way to get in fat and fiber) and salt, crackers, apples, cucumbers and carrots
• Snack – Smoothie with rolled oats, peanut butter powder, protein powder, banana, almond milk, ice 
• Dinner – Ground beef tacos (corn tortillas, ground beef), avocado, cheese, sour cream, slaw and black beans on the side. If I’m still hungry after dinner or need to catch up protein, may have some Greek yogurt.
• Begin my Overnight Intermittent Fast – Usually about 12 hours, sundown to sun up, but I’m not super strict on this.

Reader FAQs

How can you be hungry for this much food? It seems like a lot!

When I started my journey, my metabolism was “in the trash” and I honestly didn’t have much of an appetite. I soon learned that this “lack of appetite” isn’t a good/healthy metabolic sign. I could go all morning without any hunger cues.

As I built muscle, my metabolism began to “fire up” and suddenly I was hungry like never before. I woke up wanting food with hunger signals -a sign of good metabolic health. Muscle mass is key to maintaining a healthy metabolism and to do that you must lift heavy weights and eat enough protein!

At first, the amount you need to eat may seem like a lot, trust the process, focus on lifting heavy weights 3 times a week and eating your macros. You’ll soon find that your desire for more food picks up as your metabolism fires up.

I tried tracking calories in the past and it didn’t work.

Most diet programs put people in such a low-calorie deficit (eating fewer calories than you need) that a person loses weight rapidly, losing both fat and muscle mass. And muscle mass is the key to a healthy, thriving metabolism. This causes the metabolism to adapt to a super low-calorie intake and slow. When a person eventually goes back to eating more calories (because such a low-calorie target isn’t sustainable in the long run), they regain all the weight and more.

For example, people on Optavia eat around 800-1000 a DAY!!! That’s a recipe for disaster and a sure way to lose muscle (and a ton of scale weight), down-regulate your metabolism, and eventually gain back a ton of weight when you start eating normally again. 

Faster Way, on the other hand, uses a calorie and macro approach, with a slight caloric deficit (eating less than your specific body needs to maintain) and an emphasis on the quality of those calories to maintain muscle mass (and even build more muscle) and lose fat. After a fat loss phase, clients work up to maintain calories (this is the amount of calories needed to maintain their weight) and focus on building more muscle (supporting the metabolism even more). 

How Do You Track Food Without a barcode?

One of the biggest misconceptions about macro tracking is that you must eat processed food. I don’t know where this idea originated, but I get asked how to track food without a barcode (something to scan in the macro tracker or anything without a nutritional label). And to be clear, just because a food has a barcode doesn’t make it highly processed. Tracking things like fish, eggs, veggies, rice, and chicken is super easy. Type what you’re eating into a macro tracker (i.e. baked chicken breast) and find the item. Then, add how many grams you’re eating- say 150 grams. Boom, done! No barcode is needed. 

I eat healthy, but I’m gaining weight. Will tracking macros help me? 

Yes, it can. If you’re practicing healthy eating but gaining weight, you’re in a calorie surplus (eating more calories than your body needs). By working with a coach or using a calculator, you can determine how many calories (and macros) your body needs to lose fat (a calorie deficit).

I’m not meeting my calorie targets/goals. Will I still see results?

No, you don’t have to be perfect all the time, but learning to track and hit your macro goals is crucial to meeting your fitness goals and having the data to know how your body responds to your current macro breakdown (and calories).

People often want to eat more or less because they don’t think they’re progressing with their goal, but they’re not even meeting their current macros. Being consistent with your macros, particularly in a fat loss phase, is the best/only way to see progress and make an informed decision about how your body responds and if a calorie/macro adjustment is needed. 

Is it hard/time-consuming to track macros?

Yes and no. Like anything new, learning to track your macros takes time and effort. This is what I love about Faster Way, particularly if you’ve never tracked macros before. During the first 6 weeks, your coach will teach you how to track macros easily and efficiently, and you’ll have time to practice and learn with their support.

The more you practice, the easier and more innate this new habit/skill becomes. My best advice is to keep meals simple and repeat breakfast and lunch as much as possible – this makes tracking so much easier and simplifies your life.

Today, 2 years later, tracking is very natural and innate, and I only sometimes track my food in maintenance as I have a good idea of what my body needs without tracking. You could call what I practice more intuitive eating. Still, I only got here by taking the time to learn how to track, putting in the work to be consistent with this new skill, and gaining incredible knowledge and awareness about my body from tracking. 

Tracking macros forever isn’t the goal. Tracking is simply a tool and learning how to use this tool has incredible value!

Do you have to use a scale when tracking macros?

Do you have to? No. Is a food scale the best and most accurate way to track? Yes!

I use a basic digital scale. Weighing your food only takes a little extra time but will provide you with the most accurate visual of what 30 grams of protein looks like, etc. 

What do you tell your kids, who are watching you weigh food?

Many folks come from a dieting background and worry about their kids seeing them weigh food. The truth is, tracking isn’t about restriction. Macro tracking is about feeding your body enough of what it needs to achieve your goal(s).

When my kids have asked, I say, “Mom has a goal of getting strong and building muscle, and to do that, I’m making sure I get enough food to build a strong body.” 

What is a “macro-friendly” meal or food? I hear this term a lot online.

All foods contain macros to some degree (protein, carbs, fat). Macro-friendly meals are generally meals/recipes that balance all 3 macros. 

Is Macro Tracking Associated with Disordered Eating?

No, macro tracking doesn’t cause an eating disorder. It’s a tool to help you achieve a goal and eat ENOUGH. You don’t need to track macros forever; it’s a tool to help you reach a goal(s) and bring awareness/data so you can make informed decisions about achieving that goal, optimally. Just like anything, tracking macros can be misused when people become obsessive. 

How is macro tracking different than calorie counting?

Just tracking calories alone doesn’t focus on nutrition quality. For example, you could track and eat 1600 calories and consume little to no protein. Doing so will not help you retain and build muscle.

You’ll naturally track and hit a calorie goal by tracking macros. Each macronutrient corresponds to a calorie amount per gram. When you hit your macro target numbers, you’ll eat a well-balanced amount of nutrients and calories your body needs to achieve your goal optimally. 

What does the macro eating schedule look like in Faster Way? 

Faster Way uses different macro eating strategies, like low carb days, low macro day days, and regular macro days. Low-carb days are practiced 2 times a week, paired with short and effective HIIT workouts, to focus on burning fat. Low-carb days concentrate on eating more fat, less carbs (net carbs), and the same amount of protein. This keeps your calorie target number the same as a regular macro day but makes your body use a different fuel source and burn fat more efficiently. For the remaining 5 days of the week, bring back all the carbs and lower the fat consumed, keeping protein the same.

I practiced low-carb days for 18 months and LOVED this macro cycle. But as my macros/calories increased significantly as I worked up to maintenance, I found it challenging to eat enough fat required to meet my calorie goal on low-carb days.

I now enjoy 7 regular macro days (my goal is not fat loss right now), but I love that I learned how to use this strategy and will revisit low-carb days if I go into a fat-loss phase (calorie deficit). 

Low macro days are sometimes part of the VIP month-to-month eating schedule. These days slightly reduce calorie intake 1 or 2 days a week, creating a calorie deficit for fat loss (a calorie deficit is required for fat loss and the only way to lose weight/fat). These days are not a regular part of the program, but they show up a few times a week in the yearly cycle. It’s up to you whether or not you choose to follow these days. I never did and always stuck to regular macro days. 

Will you have to track macros forever?

No, the goal is not to track macros forever.

Macros are simply a tool to help you achieve a specific goal (whether fat loss, building muscle, working to maintain your progress, etc.). Tracking provides data on how your body responds to a particular amount of food, allowing you to adjust or keep things the same based on your biofeedback, fat loss progress, etc. But you don’t need to track forever.

Eventually, the goal is to live in maintenance and eat intuitively (based on the knowledge and awareness that comes from tracking). Tracking macros is a tool you can revisit if you decide to go into a fat loss or surplus phase. 

I heard Faster Way encourages intermittent fasting. Can you explain more about how this works with macro tracking?

Fasting is simply giving your body time for digestive rest. Whether you realize it or not, you naturally practice intermittent fasting when you sleep and go hours without eating. Intermittent fasting is simply being more intentional about this fasting window.

I still eat all meals, including breakfast and dinner, and fast for 12 hours each night.

Your coach will help create a custom fasting schedule for you that’s safe and based on your body. This is the beauty of Faster Way: once you learn how to track macros and strength training, use intermittent fasting safely, and have the help of your coach, how you utilize these strategies can be completely customized to you and your lifestyle. 

Do you follow the Faster Way meal plans?

I don’t. The meal plans confuse people because they think the meal plans are what they must eat when following Faster Way.

Faster Way isn’t a diet with prescribed foods, or special shakes or bars.

The meal plans are generally created with a 1500-1600 calorie range, so they aren’t built for your custom calorie/macro target. The meal plans give people ideas, particularly if you’re new to eating whole foods and tracking macros. There are both regular meal plans (which include meat) and a vegan meal plan. 

When I first started, I would look at the meal plan to get an idea for food. Tracking was new to me, and I wanted to see how the meal plan paired foods together throughout the day to bring in enough protein, carbs, and fat. I found that very helpful.

I never changed anything about what or how I ate when I started my journey, even in a fat-loss phase (calorie deficit). I was already familiar with eating whole foods, which is the emphasis of Faster Way. I continued to consume the same foods as I did before I joined the program.

What changed is I learned how to track the food I was eating to hit my macronutrient goals and calorie targets. As my macros/calories changed, I would increase (or decrease) my food: more chicken for protein or rice for carbs. 

Faster Way encourages a gluten and dairy-free way of eating. Do you have to eliminate these foods?

In Faster Way, clients are encouraged to eliminate gluten and dairy during the first 6 weeks as these foods can cause inflammation for some people.

The quality of these foods is important, and I’ve always enjoyed sourdough and cultured dairy (like yogurt, sour cream, and cottage cheese) without issue. I even tested for gluten and dairy sensitivity many years ago, and both tests came back negative. I would have a hard time meeting my protein goal without dairy. And no one is going to take sourdough bread away from me. That said, if you have inflammation and feel like these foods may be causing it, it may be worth eliminating them temporarily to see if that helps. 

Unless you know you respond poorly to these foods, my personal stance is that it isn’t necessary to eliminate either food group. 

Can I do Faster Way and/or track macros if I’m vegan or vegetarian?

Yes, you can. Macros aren’t about one way of eating. You can eat anything and everything when tracking macros. The most challenging part about being vegan or vegetarian is meeting your daily protein goal. I recommend using the Faster Way vegan meal plans each week to give you an idea of how to get adequate protein without meat. 

My Fat Loss Journey & Progress Photos

When I joined Faster Way, my goal was to lose weight. What I got was so much more. I gained the habits and education to keep me in shape for the next 60 years.

When I joined, the best advice I received was to take progress pictures and stay off the scale. While in the day-to-day, I didn’t always feel like I was changing, looking back, the photos tell a different story.

Today, I have 2 years’ worth of progress photos in my phone, a time-stamp on my progress.

December 2021 (Joined Faster Way to Lose Fat)

• Joined Faster Way – I joined a 6-week round of Faster Way at age 37. I was eating healthy, but gaining weight and felt hopeless and frustrated. While my goal was fat loss, I didn’t have a specific goal number on the scale or pants size (which I think has been incredibly helpful on this journey). I wanted to feel better and hopefully look better – whatever that meant.
• Calorie Deficit – Because my goal was to lose fat, my coach set up my macronutrient targets (eating a certain amount of fat, protein, and carbs) to be in a slight calorie deficit (1600 calories).
• Strength Training at Home – I had never lifted weights before, so I followed the Faster Way workout videos to a T – watching the form, following along, and learning things like deadlifting, bench press, etc. I had a pair of 10- and 15-pound dumbbells at home, and that’s what I used.
• Intermittent Fasting – I also practiced intermittent fasting for 16 hours a day, from after dinner until about 11 am. My metabolism was “in the trash” and I honestly didn’t have much of an appetite so I wasn’t even hungry until this time anyway. I soon learned that this “lack of appetite” isn’t a good/healthy metabolic sign.

January 2022 (Noticed Some Results)

• Finished My First 6-Week Round – I felt good and saw some fat loss, and was getting stronger and loved lifting weights.
• Continued into VIP – I was excited about everything I had learned, understanding the value of tracking my nutrition and building muscle, and decided to continue with the VIP month-to-month program and my coach’s support ($79). I wanted to see where this journey would take me.

Summer 2022 (Down 6 Pants Sizes)

• People Started Noticing – 6 months in, people started noticing my changing body and asking what I was doing. It was at this time I began sharing my journey on Instagram.
• Increasing Calories/Macros – I had now spent 6 months eating in a slight calorie deficit and lifting weights with the Faster Way workouts. Based on biofeedback (hunger, sleep, energy, strength), I worked with my new coach (Sandi) to increase my macronutrient targets (therefore increasing my calories) for the first time to about 1800 calories. As I had built muscle, my body now required more food to maintain that muscle.
• Shorter Fasting Window – I stopped fasting for 16 hours and went down to a 12-hour fasting window, from sun down to sun up. As I built muscle, my metabolism began to “fire up” and suddenly I was hungry like never before. I woke up wanting food with hunger signals -a sign of good metabolic health.
• Fat Loss & Muscle Growth – I continued seeing fat loss as we increased my macros/calories and body composition changes. I started noticing muscle definition like never before as well.
• Mindset Shift – My mindset shifted from one of fat loss to building muscle and strength. I began to realize the incredible benefit of having muscle on my body. The habits I had formed and the consistency of sticking with Faster Way was paying off.
• Dropped 6 Pants Sizes – I still had not stepped on a scale. But the pictures told the story. I had dropped 6 pants sizes at this point, going from a size 8/10 to 2. 
• Home Workouts – I continued to follow the FWTFL workouts at home, buying heavier weights as I got stronger.

October 2022 (Down 20lbs)

• Stepped on The Scale – Finally, 10 months later, I stepped on a scale. Sandi (my coach) had been upping my macros/calories for several months now. I wanted to start tracking my weight each week (taking a daily weight, then a 7-day average over multiple weeks) to see if I was maintaining (my new goal) or losing fat. I was tracking my weight for data collection as I worked up to maintaining my results and as we were tweaking my calories.
• Mindset Shift – To my surprise, in 2021, I was 145lbs (heavy for my petite frame) and was now down to 123lbs. I didn’t care about the number on the scale – a scale number was never my goal. The proof was in the body composition changes, the incredible energy I felt, the fantastic sleep I was getting, my improved hormones and libido, the confidence gains, and the strength gains.
• Home Workouts – I continued to follow the Faster Way workouts at home, buying heavier weights as I got stronger.

December 2022 (Time For More Food)

• Eating More Food – My daily calories were around 2000 (broken down by specific macronutrients). I still did not hit “maintenance calories,” which was evidenced by the data I was collecting on the scale – my weight was still going down, not maintaining. How could I eat this much and still lose fat? Answer: I had built a significant amount of muscle over the past year as a newbie to strength training, which requires more food to maintain (muscle is metabolically taxing). Ladies, muscle will do incredible things for your body composition, health, and metabolism.
• Continued to Increase Food Intake – I continued to increase my macros/calories with my coach until we found the “sweet spot” of maintaining (not losing or gaining weight, just holding steady). I told Sandi, “Let’s see just how many calories my body can handle without gaining weight.” If we went too far (a surplus, eating more than my body needed), we could simply dial back my calories. I was collecting data from the scale, paying attention to how my clothes fit, and taking pics, so I had data to use during this process.
• Mindset – While my calories were increasing, a battle was raging in my mind. I was fearful that eating more would equal weight gain. I grew up being told “eat less, weigh less.” So the idea of adding more calories and food was a huge mental battle for me. But, I trusted the process, I trusted my coach, and I was collecting data (how my body was responding).
• Home Workouts – I continued to follow the Faster Way workouts at home, buying heavier weights as I got stronger. My collection now ranged from 8lb-60lb dumbbells and bands. I was noticing significant strength gains as I was eating more food!

March 2023 (Maintaining & Eating 2350 Calories)

• 2350 Calories – By this time, I finally hit my maintenance calories/macros, landing around 2350 calories daily. I continued to eat this amount of calories throughout 2023, maintaining my current body, gaining strength, and slowly building muscle.
• Fasting 12 Hours – I followed a 12ish hour fasting window, from sun down to sun up, but I wasn’t strict about this. My metabolism was clearly working like it hadn’t in years and eating this much food was something I needed (and desired based on hunger cues) to support my new body and burning metabolism (thank you muscle!).
• Started Eating Before Workouts – I stopped working out in a fasted state and started eating first thing in the morning before working out, always having some carbs (oatmeal, toast with peanut butter and banana, or dates and peanut butter) before working out in the morning. I found this was needed as I got stronger and lifted heavier weights. After working out, I would have a big breakfast with protein, fat, and more carbs. 
• Home Workouts – I continued to workout with the Faster Way workouts at home using dumbbells and bands. I felt strong and energetic because I was eating so much amazing food (fuel!).

Summer 2023 (Joined a Gym)

• Joined a Gym – I joined a gym for the first time as we moved across the state and couldn’t access my home dumbbells in storage. Plus, as I had built muscle over the past 1.5 years, it was time to reach for heavier options, particularly for leg day. The gym could provide those options.
• Faster Way Gym Workouts – I started following the Faster Way gym workouts (which feature a mix of machines and dumbbells). I didn’t know how to use gym machines, so I utilized the Faster Way video tutorials, along with YouTube, included with each workout to help guide me and learn these new skills. At first, I would mostly use the dumbbells (my comfort zone), but I slowly warmed up to the machines and barbells and haven’t looked backed since.

February 2024 (Maintaining & Building Muscle)

• Maintaining – Today, I’m living my best life in maintenance (eating around 2300 calories and maintaining at around 125-126lbs). I plan to stay here all of 2024, maintaining my progress.
• Food Freedom – I have food freedom like never before. I don’t fear food, I enjoy treats and all my favorite foods, and have an incredible body and feel amazing. Tracking macros and calories has also become very intuitive, helping me understand what an adequate amount of food looks like for my body. Today, I’m able to practice more intuitive eating without weight gain because of learning how to track macros/calories. 
• Building Muscle – I continue to follow the Faster Way workouts (mostly the gym workouts, sometimes the home option) and am focused on building more muscle in 2024!

Nutrition: What I Ate Before vs. During Faster Way

• What I Didn’t Change – I never changed anything about what or how I ate when I started my journey, even in a fat-loss phase (calorie deficit). I was already familiar with eating whole foods, which is the emphasis of Faster Way. This program is NOT a diet program. It’s not about eating special shakes, protein powders, or brand-specific foods. I continued to eat the same foods as I did before I joined the program.
• What I Did Change – What changed is I learned how to track the food I was eating to hit my macronutrient goals and calories targets. As my macros/calories changed, I would increase (or decrease) the amount of food I ate: more chicken for protein or rice for carbs.
• Dairy and Gluten – In Faster Way, clients are encouraged to eliminate gluten and dairy during the first 6 weeks as these foods can cause inflammation for some people. The quality of these foods is important, and I’ve always enjoyed sourdough and cultured dairy (like yogurt, sour cream, and cottage cheese) without issue. I even tested for gluten and dairy sensitivity many years ago, and both tests came back negative. I would have a hard time meeting my protein goal without dairy. And no one is going to take sourdough bread away from me. That said, if you have inflammation and feel like these foods may be causing it, it may be worth eliminating them temporarily to see if that helps.

What Does a Typical Day of Eating Look Like For Me?

I share my daily meals on Instagram. Here’s an example of what I eat in a day…

• Break My Fast & Pre Workout – Coffee with heavy cream, water and electrolytes, and creatine, 2 dates with peanut butter (I like to eat carbs before training; carbs are the body’s preferred energy source and help me get through a workout) 
• Breakfast – 1 egg + 3 egg whites (for extra protein) omelet with ham, 2 slices of cinnamon raisin toast with cream cheese, berries + Greek yogurt with honey 
• Lunch – Tuna mashed with avocado (a great way to get in fat and fiber) and salt, crackers, apples, cucumbers and carrots
• Snack – Smoothie with rolled oats, peanut butter powder, protein powder, banana, almond milk, ice 
• Dinner – Ground beef tacos (corn tortillas, ground beef), avocado, sour cream, lettuce and roasted sweet potatoes on the side. If I’m still hungry after dinner or need to catch up protein, may have some Greek yogurt.
• Begin my Overnight Intermittent Fast – Usually about 12 hours, sundown to sun up, but I’m not super strict on this.

Learn more about macros in my Faster Way to Fat Loss Macros 101 Guide.

What will you learn in a 6-week round of the FWTFL program?

As I mentioned, you must complete a 6-week round of Faster Way to start. The first 6 weeks are all about education and building habits. After this, you can continue with a month-to-month VIP membership (much cheaper than the 6-week round).

So what should you expect if you join Faster Way and go through a 6-week round? 

• Custom Macros With a Certified Nutrition Coach– Your coach will have you complete a survey after joining and, based on this info (such as your current goal, diet history, height, weight, etc.), will send you custom macros. Not all coaches do custom macros, but my coach does, and that’s why I recommend her. 
• Macro Tracking – Your coach will then teach you, over the 6 weeks, how to track macros (you get access to the Faster Way app and macro tracker, or you can use an app like MyFitnessPal or Cronometer). 
• Small Group Education – Over the 6 weeks, you’ll be placed in a small group with your coach and other people going through their first round. This is a place to stay accountable, ask questions, and learn. Your coach is there to teach, guide, and help you. 
• Carb Cycling – Faster Way uses “carb cycling,” which means eating more fat, fewer carbs (net carbs), and the same amount of protein 2 days a week. Then, 5 days a week, eating higher carbs, lower fat, and the same amount of protein. I practiced carb cycling for over 18 months and loved it! In the summer of 2023, I stopped carb cycling due to personal preference. This is a fantastic nutrition strategy to learn during your first 6 weeks.
• Intermittent Fasting– Faster Way also uses a strategy called intermittent fasting, which doesn’t mean skipping a meal. Fasting is simply giving your body time for digestive rest. I still eat all meals, including breakfast and dinner, and fast for 12 hours each night. Your coach will help create a custom fasting schedule for you that’s safe and based on your goals and body. This is the beauty of Faster Way: once you learn how to track macros and strength training, use intermittent fasting safely, and have the help of your coach, how you utilize these strategies can be completely customized to you and your lifestyle. 

Do I Recommend Faster Way to Fat Loss? My Honest Review

100%, yes!! 

• Best Decision – Joining Faster Way is one of the best decisions I’ve ever made. It’s completely transformed my body, relationship with food, strength and energy levels, and outlook on aging.
• Not a Fad, Diet, or Gimmick – Faster Way isn’t a gimmick; it’s not some crazy fad. It’s a clinical-trial-backed, evidence-based program focused on eating the right amount of calories/macros to meet your unique goals and strength training. Those are the fundamental tenets.
• You’ll Get an Education – Over the past two years, my understanding of fat loss, weight loss, and muscle has completely changed, and as a woman, I feel empowered and excited to age. 
• Consistency = Results – I’ve seen results because of the compounding effect of consistency. I’ve never been “perfect” with my macro tracking, and I’ve taken weeks off from strength training (vacations). But my daily habits have been consistent, and I stuck with it even when I didn’t feel like I was making progress. I’ve seen incredible results by not focusing on a result (like a number on the scale) but instead on being consistent and enjoying the process. And those results aren’t just in a physical change, but also my energy levels, hormones, libido, sleep, and more non-appearance markers. Ladies, please stop obsessing over quick fixes; instead, build the habit of consistency. It’s boring, but it works! What if I quit after those first 6 weeks, when I didn’t see a huge change? I wouldn’t be where I am today. Change takes time.
• The Coach Will Make or Break Your Experience – When I first started, my initial coach could have been better. She didn’t set up custom macros for me and was very distant. She was an influencer, not a coach. This was fine during my first few months, but after a while, as I needed more help, she couldn’t provide that help. This is when I switched to Sandi, who has been a personal trainer for a long time and knows her stuff! With her, I saw the progress I have made so far. I can’t stress enough how important it is to choose the right coach. To join a 6-week round of Faster Way with my incredible coach, click here.  

I’ve been sharing my journey on Instagram, and since that time, I’ve received incredible messages from people also on a similar journey. Here are just some of the amazing messages I’ve received.

Before You Get Started: Ingredients You’ll Need

• Old-fashioned rolled oats – Oats are such a versatile ingredient. Use them to make overnight oats, baked oatmeal, or as a potent skincare ingredient. They contain antioxidants, micronutrients (like zinc and vitamin E), and fatty acids, which add exfoliation and anti-inflammatory properties. Oats calm irritated skin, may help reduce redness, and relieve itchiness or inflammation. 
• Honey – Honey is the perfect choice for acne-prone skin. Honey hydrates the skin and is soothing. It’s also an exfoliator; it helps balance the bacteria on your skin and can speed up the “healing process” (source). 
• Yogurt – Provides fatty acids, beneficial bacteria, lactic acid (an alpha hydroxy acid), and vitamins and minerals that can soften the skin and provide a glowy, rejuvenated appearance. 
• Water – Use enough water to create a paste, making an easy-to-spread homemade face mask. Alternatively, you may use witch hazel, aloe vera gel, or hydrosol (like rose water). 

How to Make a Homemade Oatmeal Face Mask: Step By Step

• Step 1 Grind the Oats – You’ll want to use ground oats for this recipe. Grind the oats in a coffee grinder or spice grinder for about 30 seconds until they resemble flour. Alternatively, buy ground oats (oat flour) at the grocery store. 
• Step 2 Combine Ingredients – In a small bowl, combine oats, honey, yogurt, and enough water to make a paste. 
• Step 3 Apply to the Face – See the next section for how to apply. 

How to Use This Mask 

• First, start with a clean face. Use a natural face cleanser/wash to remove makeup, excess oil, and debris. 
• Next, use your fingertips to massage the mask on your clean skin: the entire face, neck, and chest. Avoid the eye area. 
• Then, let the mask rest on your skin for 5-10 minutes (or go a bit longer if desired, around 15-20 minutes). Unlike a clay mask, this mask will stay hydrated and won’t dry out as it sits on the skin. 
• Finally, use a warm, wet washcloth to remove the mask. Rinse the washcloth before using it on your face again to clear more of the mask. 
• Once all the mask has been removed, use your favorite natural moisturizer. 

Expert Tips 

• Use in the Shower – I love to use this mask in the shower (or bath), as the steam will help open up the pores, and you don’t have to worry about a mess.
• Shelf Life – This recipe makes enough for one application. Due to the shelf life of the ingredients and the potential for bacterial growth, I recommend making the mask before application. 
• Mask Storage – If you have any extra mask, store it in an airtight container for up to 2 days in the fridge. 
• Suitable for Any Skin Type – This mask should not cause skin irritation due to the calming, soothing ingredients. It’s ideal for all skin types. If you’re concerned about this mask irritating your skin, do a small patch test on the back of your hand or a small area of your face first. 

FAQs

• How often can I use this mask? You can safely use this mask 2-3 times a week. 
• Can I skip the yogurt? ​Yes, you can. If you skip the yogurt, add more water to create a paste-like mask that’s easy to spread. 
• Can I skip the honey? Yes, you can. Add enough water to compensate for the lack of honey, just enough to create a paste-like consistency. 
• Can I add an essential oil? Yes, I love lavender or tea tree essential oil. Add 1 drop to the mask before application. Check out my podcast about using essential oils safely. 
• How do you make a basic oatmeal mask? In a small bowl, combine 2 tablespoons of ground oats, 2 teaspoons of honey, and enough water to make a paste.

More Natural Face Masks for Your Beauty Routine 

I love making DIY face masks as part of my skin care routine. Here are my favorite masks to make.

• How to Make a Clay Mask
• Winter Mocha Mask
• Avocado Oatmeal Mask
• Spirulina Honey Mask
• Yogurt Honey Mask

What’s the Best Type of Clay for a Face Mask?

Several different types of clay may be used to make a face mask. These are the best cosmetic clays for making natural clay face masks at home. 

• Bentonite Clay – My go-to clay for most skincare recipes. This clay has an electrical charge, which allows it to absorb toxins. Metal tools shouldn’t be used when working with bentonite clay. Great for oily skin types. 
• White Kaolin Clay – A gentle white-colored variety of clay known for deep cleansing and exfoliating. Suitable for all skin types. 
• French Green Clay – A green clay that’s mined from naturally occurring deposits in France. It’s known for its toning properties and detoxifying properties. It also helps stimulate blood flow on the skin as it dries. Suitable for all skin types. 
• Rose Clay (AKA: Pink Kaolin)- A dusty, rose-colored clay that gets its color from its iron oxide content. A gentle clay that can gently cleanse, exfoliate, and reduce inflammation. Suitable for all skin types. 

6 DIY Clay Mask Ideas To Make at Home

All of these easy recipes are a one-time use DIY project.

Choose the clay face mask recipe that best fits your skincare needs. They do not have a shelf life, so you’ll need to mix up your preferred mask just before applying it to the skin. Use any clay desired (as talked about above). 

Recipe 1: Basic Clay Mask 

Benefits – Detoxifies pores, exfoliates, and cleanses the skin. 

Ingredients & Instructions

• 1/2-1 tablespoon clay of choice: White Kaolin Clay, Rose Clay, French Green Clay, or Bentonite Clay
• 1 tablespoon water 

1. Combine ingredients in a small bowl. 
2. Apply a thin layer to the face and neck using fingers or a brush. 
3. Wait 5-15 minutes for the clay to dry. 
4. Rinse with a warm washcloth to remove the mask from the face, rinsing the cloth and wiping the face as needed until entirely removed. 

Recipe 2: Oat & Clay Mask 

Benefits – Adding oats to your clay mask is a good option if you want to add a bit of exfoliation and reduce inflammation. 

​Ingredients & Instructions

• 1 tablespoon clay of choice: White Kaolin Clay, Rose Clay, French Green Clay, or Bentonite Clay
• 1-2 tablespoon water
• 1 tablespoon ground oats (buy oat flour from the grocery store or grind 1 tablespoon rolled oats in a spice grinder for a few seconds) 
• 1 drop tea tree essential oil (optional)

1. Combine ingredients in a small bowl. 
2. Apply a thin layer to the face and neck using your fingers, massaging the mask on the skin as you apply for exfoliation benefits. 
3. Wait 5-15 minutes for the clay to dry. 
4. Rinse with a warm washcloth to remove the mask from the face, rinsing the cloth and wiping the face as needed until entirely removed.

Recipe 3: Charcoal & Clay Mask 

Benefits – Activated charcoal is a natural remedy for detoxifying food poisoning. This natural ingredient (easily found at any grocery store in the supplement/vitamin aisle) is excellent for acne, soaking up excess oil, and may even improve dark spots (source). 

​​Ingredients & Instructions

• 1/2 tablespoon clay of choice: White Kaolin Clay, Rose Clay, French Green Clay, or Bentonite Clay
• 1 capsule activated charcoal (about 1/4 teaspoon of powder)
• 1 tablespoon water

1. Combine ingredients in a small bowl. 
2. Apply a thin layer to the face and neck using your fingers. 
3. Wait 5-15 minutes for the clay to dry. 
4. Rinse with a warm washcloth to remove the mask from the face, rinsing the cloth and wiping the face as needed until entirely removed. Use a dark washcloth, as the charcoal will stain white. 

Recipe 4: Aloe Vera, Honey & Clay Mask 

Benefits – Honey and aloe vera gel are a great addition to acne-prone skin. Honey and aloe vera gel are soothing. Honey is an exfoliator; it helps balance the bacteria on your skin and can speed up the “healing process” (source). 

​​​Ingredients & Instructions

• 1 tablespoon clay of choice: White Kaolin Clay, Rose Clay, French Green Clay, or Bentonite Clay
• 1 tablespoon water
• 1 tablespoon raw honey

1. Combine ingredients in a small bowl. 
2. Apply a thin layer to the face and neck using fingers or a brush. 
3. Wait 5-15 minutes for the clay to dry. 
4. Rinse with a warm washcloth to remove the mask from the face, rinsing the cloth and wiping the face as needed until entirely removed. 

Recipe 5: Yogurt & Clay Mask 

Benefits – Yogurt provides fatty acids, beneficial bacteria, and vitamins and minerals which can soften the skin and provide a glowy, rejuvenated appearance.

​​​Ingredients & Instructions

• 1/2 tablespoon of clay of choice: White Kaolin Clay, Rose Clay, French Green Clay, or Bentonite Clay
• 1 tablespoon of plain (unsweetened) yogurt

1. Combine ingredients in a small bowl. 
2. Apply a thin layer to the face and neck using fingers or a brush. 
3. Wait 5-15 minutes for the clay to dry. 
4. Rinse with a warm washcloth to remove the mask from the face, rinsing the cloth and wiping the face as needed until entirely removed. 

Recipe 6: Clay & Witch Hazel

​ Benefits – Relieve inflammation, reduce skin irritations, fight acne (source) 

​​​Ingredients & Instructions

• 1/2-1 tablespoon clay of choice: White Kaolin Clay, Rose Clay, French Green Clay, or Bentonite Clay
• 1 tablespoon of witch hazel

1. Combine ingredients in a small bowl. 
2. Apply a thin layer to the face and neck using fingers or a brush. 
3. Wait 5-15 minutes for the clay to dry. 
4. Rinse with a warm washcloth to remove the mask from the face, rinsing the cloth and wiping the face as needed until entirely removed. 

Reader Reviews

FAQs

• How long should I wear a clay mask? 5-15 minutes depending on the sensitivity of your skin.
• Can I add essential oils to a clay mask? Yes, you can. I love lavender essential oil for its calming properties or tea tree essential oil when breaking out. Choose an essential oil that works best for your skin needs. A little essential oil goes a long way, so you only need a drop or two. 
• Can you make DIY face masks without clay? Yes, you can. I love using yogurt and honey or just yogurt. Yogurt is a fantastic face mask ingredient that exfoliates the skin. 
• Does clay contain heavy metals? Clay is naturally found in the earth and may include some metals. If this concerns you, I recommend researching companies and sourcing before purchasing clay. 
• What should I apply on my face after using a clay mask? Wait a few minutes for your skin’s pH to balance, then apply a natural moisturizer.
• Do I need to remove makeup or wash my face before applying a clay face mask? Yes, always remove makeup and wash your face with a good cleanser before applying a mask.

More Homemade Face Masks

• Winter Mocha Mask
• Avocado Oatmeal Mask
• Spirulina Honey Mask
• Yogurt Honey Mask

What to Look For in a Natural Dry Shampoo

• Natural Ingredients – Flip over the bottle and look at the ingredient list. Avoid products that contain benzene, which is found in over 70% of dry shampoos (classified as a human carcinogen). Look for these main ingredients: clay, witch hazel, starch, powders, silica, or colloidal oatmeal. I also avoid synthetic fragrances, opting for essential oils. 
• Texture and Consistency – Sprays, powders, and foams work exceptionally well. Look for the abovementioned ingredients that absorb oils, giving hair a clean and fresh look and feel. 
• Hair Color – Foams and sprays will work for any hair color (usually); however, if you opt for a powder dry shampoo, choose a powder that will blend in with your hair color. 
• Powder vs. Spray – Choose a powder dry shampoo if you want to minimize the appearance of oil. Use a spray or foam if you to minimize oil and add volume.

How to Use Dry Shampoo & Tips

Here’s how to make dry shampoo part of your hair care routine. 

• Lift Hair, Spray, & Massage – Lift the hair one section at a time, spraying (or sprinkling) the roots in each area. Wait a few minutes while the formula absorbs excess oil, then massage the scalp to distribute the dry shampoo: brush and style. Don’t use too much dry shampoo; a little bit goes a long way. 
• As a Preventative – You don’t have to wait for that feeling of oily hair to use dry shampoo. My hair stylist recommends using it as a preventive by lifting parts of hair and spraying the roots after washing and drying to extend fresh hair. 
• For Greasy Hair – Of course, on busy days when looking at greasy, lifeless hair, there’s no traditional wash and dry, dry shampoo to the rescue! Use the lift, spray, and massage method, then style your hair, and you’re ready to go. 
• Apply Before Bed – My favorite time to apply dry shampoo is before bed, as it allows time to absorb oil. In the morning, brush and style your hair, and you’re ready. 
• Wash Hair Every Few Days – Dry shampoo can cause build up over time, so it’s best to wash hair every few days using traditional shampoo. Here are my favorite natural shampoos and conditioners.

FAQs

• Will dry shampoo cause dry hair? Using too much dry shampoo can dry out hair. Wash your hair twice a week (or more), using dry shampoo as needed, and you should be okay. If you find that certain forms of dry shampoo dry out your hair, try a different form (like a foam instead of a powder). And remember, a small amount goes a long way. 
• Can I use dry shampoo daily? Yes and no. Using too much dry shampoo can cause build-up on the scalp. Only use a small amount, as needed, and wash your hair with traditional shampoo and conditioner every few days. 
• How often should you use dry shampoo? You can use dry shampoo once a day, if needed, between traditional washes.
• Which dry shampoos do not contain benzene? Benzene is found in 70% of dry shampoos and is a human carcinogen. The products on this list do not contain this ingredient.

More Natural Hair & Skincare Products You May Like

• 13 Best Natural Shampoos & Conditioners 
• DIY Dry Shampoo Recipe 
• Homemade Hair Detangler
• Best Non-Toxic Skincare Brands

Before You Get Started: What You’ll Need

Ingredients 

• Extra virgin olive oil – Used to saute the veggies and brown the ground beef so the ingredients don’t stick to the pot.
• Ground beef – I like to use lean ground beef, 90/10. Use what you love for this easy chili recipe: ground turkey, sausage, ground chicken, or ground beef. 
• Veggies – For this classic chili recipe, I use diced onions, carrots (my secret ingredient for balancing the spice with a touch of sweetness), bell pepper (green, red, or yellow), and poblano pepper. The poblano pepper adds a bit of heat to the chili, so if you want a milder chili, feel free to substitute this ingredient with extra bell pepper. 
• Diced tomatoes – Diced tomatoes (chopped tomatoes in their juices) are cheap and easy to find at any grocery store. They’re a staple in my pantry. Add the whole can, including the juice, to make this delicious chili. 
• Pantry spices – Spices give a classic chili its unique taste: fresh garlic cloves, chili powder, ground cumin, dried oregano, bay leaves, and salt and pepper. 
• Broth/stock – I use chicken broth but feel free to use your favorite broth: beef, veggie, or chicken broth.
• Cooked Beans (optional) – I usually skip this ingredient, but if you love beans, add your favorite cooked beans: kidney beans, cannellini beans, or black beans. 

Equipment 

• 3-quart Dutch oven – To fit the ingredients, use a 3-quart Dutch oven (or a large pot) or larger. 

Recipe Steps 

• Step 1 Brown Ground Beef – Heat the oil over medium-high heat in a Dutch oven or soup pot. Add the ground beef until it begins to brown (there will still be pink), about 5 minutes. 
• Step 2 Add Veggies – Add the onion, carrots, bell pepper (any color), and poblano pepper. Saute the veggies and meat until the veggies begin to soften, about 7 minutes. 
• Step 3 Add Seasonings – Add the garlic cloves and seasonings (chili powder through salt), and stir the spices into the veggies for a minute, until fragrant.
• Step 4 Add Remaining Ingredients – Add the diced tomatoes and the juices from the can, the beans (if using), and the broth (use 2 cups for a chunkier chili and 3 cups for a soupy chili). Bring the chili to a boil, and then reduce to a simmer. Cover the pot. 
• Step 5 Simmer for 30 Minutes – Reduce the stovetop to medium heat. Simmer the chili, covered, until the veggies are soft and the flavors have intensified about 30 minutes. Taste the chili and add more salt to taste. Serve warm. I like to top my chili with sour cream, shredded cheddar, and cilantro. 
• Step 6 Serve Warm With Toppings –  I like to top my chili with sour cream, shredded cheddar, and cilantro. 

Recipe Substitutions & Tips

• Different Veggies – Chopped butternut squash or sweet potatoes also work well instead of carrots. These veggies taste slightly sweet and balance perfectly with the peppers and seasonings. 
• Garlic Powder – If you don’t have fresh garlic, use one teaspoon garlic powder. 
• Spoon on Hot Dogs – I love to spoon chili on hot dogs for a fun dinner twist. This variation is a favorite option with the kids. 
• Scoop on Sweet Potatoes – Or top chili on roasted sweet potatoes.  
• Thicker or Thinner Chili – Use 2 cups of broth for a chunkier chili and 3 cups of broth for a soupy chili.

Recipe Variations for the Instant Pot & Slow Cooker

• Slow Cooker Chili Variation – Cooking chili in the slow cooker is a great way to save time and have a delicious meal ready at the end of the day. Brown the ground beef in a skillet on the stovetop, add the veggies, and saute for a few more minutes to soften. Then, pour the ingredients into a 6-quart slow cooker and add all the remaining ingredients. Stir to combine. Cook on high for 3-4 hours on low for 6-8 hours. 
• Instant Pot Chili Variation – Follow my Instant Pot recipe for detailed instructions. 

Favorite Toppings & Sides for Chili

The toppings are the best part of eating chili. Here are my favorite ways to top chili.

Choose one or multiple toppings, or place various toppings on the table or counter and make a chili bar. I’ve also included a couple of delicious side dishes. 

Toppings

• Dollop of Sour Cream 
• Jalapeno Peppers 
• Fresh Cilantro 
• Cheddar Cheese
• Tortilla Chips 
• Saltine Crackers 

Side Dishes

• Einkorn Biscuits
• Cornbread 
• Sweet Potatoes 
• Baked Potatoes
• Cheese & Spinach Quesadillas 

Storage & Reheating

• Fridge Storage- Store leftover chili in an airtight container in the fridge for up to 5 days. 
• Freezer Storage – This chili freezes very well. Once the chili is cool, spoon it into freezer-safe containers or bags. Freeze for up to 3 months. Defrost the chili container/bag in warm water or the fridge before reheating. 
• Reheating Instructions – Spoon leftover chili in a saucepan and reheat on the stovetop (medium-low heat) until warm. Or spoon into a microwave-safe bowl and warm for 2-3 minutes until warm. 
• School or Work Lunch – Spoon leftover reheated chili and spoon into a thermos. How to pack a hot lunch.

Recipe FAQs

• What are the best beans for homemade chili? Kidney beans, cannellini beans, or black beans. 
• Can I use dry beans instead of cooked beans? I recommend cooking the beans first, then adding them to this recipe. My favorite method is the Instant Pot bean method.
• Does the chili get thicker the longer it cooks? Yes and no. Since this recipe doesn’t use tomato paste, it won’t thicken as it cooks. But the longer it cooks, some of the liquid will evaporate, causing the soup to get thicker.
• What is the most flavorful meat for chili? Ground beef is the most flavorful. Ground turkey is the least flavorful.

More Soup Recipes You May Like

• Instant Pot Beef Stew
• Instant Pot Chili
• Quick & Easy Instant Pot Chicken Soup
• Roasted Butternut Squash Soup

How to Whiten Clothes Without Bleach: 6 Natural Ways

These eco-friendly bleach alternatives are the best ingredients to brighten clothes, sheets, and towels and remove stubborn stains.

Pro Cleaning Tip: You can’t just combine these ingredients haphazardly. For example, combining hydrogen peroxide and vinegar is a big no, resulting in peracetic acid (learn more about natural cleaning combinations to avoid). Keep reading to learn how to use each ingredient.

• Hydrogen peroxide – An oxygen-based bleach that’s also a natural disinfectant that can be used to whiten laundry and disinfect cutting boards and hard surfaces in your home. In the laundry room, hydrogen peroxide brightens clothes and removes stains. Add 1/4-1/2 cup of hydrogen peroxide to the bleach compartment of your washer, then run the wash cycle.  
• Citric acid – Often used to soften hard water (although I prefer this salt softener and scent booster). Puracy states, “Start with 1 to 2 tablespoons of citric acid for a regular-sized load. Dissolve it in warm water and add it directly to the washing machine drum and your regular laundry detergent.”   
• Baking soda – A fantastic household cleaner with many uses. Add 1/2 cup of baking soda to the washing machine before putting dirty laundry in the washer, then add the laundry and turn on the wash cycle. The baking soda deodorizes, cleans, and brightens clothes. Safe for colors and whites. 
• Vinegar – An effective cleaner with many uses, from multi-purpose cleaner to laundry softener. Add 1 cup white vinegar and 6 cups hot water (1:6 ratio) to a bucket or the sink for best results. Double the amount if needed. Soak the laundry overnight (for at least 8 hours), then wash in the washer with your favorite detergent. The vinegar smell will disappear after you wash the clothes, leaving behind brighter white garments. It is also safe for colors. 
• Lemon juice – Lemon juice doesn’t whiten like hydrogen peroxide or baking soda, but it can bring dingy whites back to life. Soak clothes in 1 cup of lemon juice to 6 cups of hot/warm water overnight in a bucket. Or, add 1/2 cup lemon juice to the bleach compartment of the washer before running a wash cycle. 

Below, you’ll find my favorite two recipes, one a soaking solution and the other a solution you can add directly to the wash cycle in the washer machine. 

The Best DIY Bleach Soaking Solution

When to Use

This method is best if you have heavily stained or dingy white laundry. You’ll want to soak the laundry overnight or at least several hours in a large bucket or sink. The ingredients may be doubled or tripled for sheets, comforters, or a large amount of laundry. 

Ingredients

• 1-2 gallons hot/warm water – dissolves the baking or washing soda. 
• 1 cup hydrogen peroxide (3% strength -this is what you’ll find in most stores) – brightens and removes stains 
• 1/2 cup washing soda (also known as soda ash) or baking soda – used to brighten, deodorize, and whiten clothes. Choose the one you have on hand. Washing soda is even more powerful if you have heavily stained items.
• 1 large bucket or sink – to soak the laundry overnight or at least 4 hours (depending on desired results) 

Method

• Add all the ingredients to a large bucket or sink.
• Whisk the ingredients into the water to dissolve. 
• Soak your garment(s) in the solution for at least 30 minutes, ideally overnight, for dingy or stained garments. 
• Remove the garments from the soaking solution (discard).
• Wash the garment with warm/hot water and laundry soap in the washing machine.

The Best Natural Bleach for the Washing Machine

When to Use

This method is a great alternative to use in place of bleach when doing a load of laundry directly in the washing machine.

Ingredients

• 1/2 cup hydrogen peroxide (3% strength found at the grocery store)

Method

• Add the hydrogen peroxide directly to your washer machine bleach compartment. 
• No bleach dispenser? Add the hydrogen peroxide directly to the drum of your washing machine after it fills with water. Never pour hydrogen peroxide directly on garments without diluting it in water. 
• If any hydrogen peroxide remains in the bleach compartment after the wash cycle is complete (which can happen with some older machines), flush it out with water before running a future load of laundry. 

FAQs

• Are these solutions color-safe? Baking soda, lemon juice, vinegar, and citric acid are color-safe. However, you must be careful with hydrogen peroxide. You should be okay when used in the washer since the hydrogen peroxide is highly concentrated. For soaking, I recommend testing a small area first. I soak our black and white chevron print kitchen rug in this solution without any issue. However, hydrogen peroxide can have a bleaching effect on some dark colors. Avoid pouring hydrogen peroxide directly on dark colors. 
• My hubby insists on cleaning the bathrooms with bleach; what can I use instead? I recommend using hydrogen peroxide. You can use straight hydrogen peroxide by placing a spray nozzle on top of the hydrogen peroxide bottle. Or, dilute the hydrogen peroxide in a dark amber spray bottle: 1 cup hydrogen peroxide, 1 cup water. 
• Will these solutions work with hard water? Yes, they should. I have hard water and have had success with these methods. 

More Homemade Laundry Products

• Stain Remover – Use this natural stain remover spray to spot treat, and remove tough stains before washing. 
• Homemade Laundry Detergent – Make your own liquid laundry detergent or powder laundry detergent. Both formulas clean, brighten and deodorize dirty laundry. If you don’t want to DIY, check out my first of the best store-bought detergents. 
• Homemade Oxi-Clean Laundry Booster – Boost your laundry detergent with this natural oxygen bleach powder.
• Laundry Softener – Use vinegar to make this simple laundry softener. 
• Laundry Scent Booster – Skip synthetic fragrances and use salt to naturally soften laundry and scent clothes. 

Before You Get Started: What You’ll Need

Ingredients

• 1/4 cup refined or unrefined shea butter – A natural fat from the nuts of the shea tree. It’s safe for all skin types, won’t clog pores, moisturizes, won’t make your skin oily after application, and has anti-bacterial and anti-fungal properties (source) and anti-inflammatory properties. Unrefined shea butter has a strong natural scent. Refined shea butter is odorless. Both are great options. 
• 2 tablespoons virgin coconut oil – Coconut oil contains fatty acids, like lauric acid, which help with odor control. 
• 3 tablespoons beeswax pellets – the glue that holds the ingredients together and creates a solid product. The wax also provides a protective moisture barrier to the skin and may also help to soothe the skin.
• 3 tablespoons baking soda – absorbs sweat and helps with odor control. Baking soda also makes a great body exfoliator and natural household cleaner. Baking soda can irritate, so reduce it to 1.5-2 tablespoons if you have sensitive skin. 
• 2 tablespoons arrowroot flour starch or corn starch- A white powder that thickens sauces and makes gluten-free chocolate chip cookies. It’s highly absorbent, making it ideal for absorbing sweat without clogging pores. 
• 15 drops of essential oil (optional) – Tea tree essential and lavender essential oil are my favorite options. Tea tree essential oil is anti-bacterial and fights odor. Use your favorite essential oil. 

Equipment

• Use a small sauce pan to create a double boiler by adding water to the saucepan and placing a heat-safe bowl on top. This method protects the fragile ingredients from burning.
• Use a small or medium heat-safe bowl (glass or metal) to create a double boiler and melt the ingredients. I recommend keeping a bowl just for DIY projects. Clean with soap and water after use.
• 4-ounce storage jar or two 2.5-ounce empty deodorant sticks/tubes  

How to Make Your Own Natural Deodorant: Recipe Steps  

• Step 1 Combine Shea Butter & Coconut Oil – Place the shea butter and coconut oil in a small or medium heat-safe bowl or tall measuring cup. Place the glass bowl on top (or sitting inside) of a saucepan partially filled with water (about 1/4 way full) over medium heat (this creates a double boiler to protect the fragile ingredients from burning). Melt the ingredients (approximately 1-2 minutes). 
• Step 2 Add Beeswax – Once melted, add the the beeswax and stir frequently until all the ingredients are liquid. Remove the bowl from the heat.
• Step 3 Add Baking Soda & Arrowroot Starch – Quickly add the baking soda and arrowroot. Stir the baking soda and arrowroot into the liquid ingredients. 
• Step 4 Add Essential Oils – If using, add the essential oils, stirring to combine all the ingredients.
• Step 5 Pour into a Container – Pour the deodorant into a 4-ounce Mason jar or two 2.5-ounce deodorant tubes. The deodorant will solidify as it cools. 

Once the deodorant is fully cool, it’s ready to use. 

How to Use This Deodorant 

• Use this homemade recipe just like store-bought deodorants.
• Deodorant in a Jar – Remove lid, scoop a small amount (dime-size) from the jar (using your finger) and apply it under the arms.
• Deodorant in a Stick/Tube – Remove lid and roll under the arms.
• Reapply the deodorant throughout the day, as needed. 

Substitutions & Variations 

• Sweet Almond Oil or Jojoba Oil – Instead of coconut oil, sweet almond or jojoba oil are lightweight oils that work well. 
• Mango Butter – Some people are allergic to shea butter. In this case, mango butter may be used instead. Cocoa butter is another option; however, using this ingredient will result in a hard final product that may be difficult to apply. 
• Tapioca Starch – Tapioca starch may be used instead of cornstarch or arrowroot starch. 
• Vegan Deodorant – To make this basic recipe vegan, you must substitute beeswax for plant-based wax, like soy wax, carnauba wax, or candelilla. 

How to Prevent a Rash From Natural Deodorant 

If you experience a rash or discomfort from this recipe or any natural deodorant, here are a few tips to try.

• Don’t Use After Shaving – It’s best to shave several hours before using this deodorant, as the baking soda may irritate freshly shaven skin. I recommend shaving at night and applying the deodorant in the morning. 
• Avoid Essential Oils – Essential oils can be irritating for some people. Some oils, like cinnamon, may also have a burning sensation on the skin, as they’re known as “hot oils.” 
• Use Less Baking Soda – Baking soda can irritate; using less may help if you have sensitive skin. 

Best Essential Oils for A Fresh Scent

Here are a few of my favorite essential oils for a great-smelling deodorant. Use one oil or a combo of a couple of different oils. 

• tea tree essential oil 
• lavender essential oil 
• peppermint essential oil 
• lemon essential oil 
• patchouli essential oil
• grapefruit essential oil 
• bergamot essential oil
• geranium essential oil
• Plant Therapy Deodorizing essential oil blend

FAQs

• Is this recipe an antiperspirant, too? No, this recipe is for deodorant, the better option for odor control and absorbing sweat. It’s best to avoid antiperspirants as sweating (through your sweat glands) is the body’s natural way of regulating temperature. 
• Can I make homemade deodorant without baking soda? Yes, you can; however, the deodorant will be less effective. Use more starch to make up for the lack of baking soda. 
• Is this deodorant okay for daily use? Yes, I use deodorant daily. 
• Do you have an excellent store-bought deodorant recommendation? I use the Native brand (easily found in many stores). Here’s a list of my favorite natural deodorants. 
• Can I skip the beeswax? Yes, you can. If you skip the beeswax, the deodorant won’t be hard enough for a deodorant stick/tube. It will be more of a soft paste and should be stored in a jar. There’s no need to melt the ingredients if you choose to skip the beeswax, as long as the oil and shea butter are soft enough to stir with a fork.

More Natural Beauty Products

• Lip Balm – Naturally moisturize your lips with this 3-ingredient shea butter lip balm recipe.
• Body Butter – Use shea butter to make a luxurious homemade body butter to moisturize the whole body.
• Honey Face Wash – Use honey and castile soap to natually clean your face and remove makeup.
• Best Natural Face Moisturizers – The best natural moisturizers for all skin types and budgets.
• Best Store-Bought Natural Deodorant – Don’t want to DIY? I’ve gathered my favorite store-bought deodorant brands.

Honey Lemon Ginger Tea Benefits

• Powerful Natural Ingredients – Honey, lemon, and ginger have a long history of being recognized as powerful ingredients with numerous medicinal and nutritional benefits (source). When combined with hot water, the ingredients make a delicious hot drink perfect for cold winter days or a soothing drink when you have a cold. 
• Easy to Customize – Add fresh mint, turmeric, or even a green tea bag to make a custom tea with different flavors and health benefits. 
• Family-Friendly – The whole family can enjoy this lemon tea recipe (well, anyone over 1 year old due to the honey).
• Single Cup or Large Batch – This recipe makes enough for 1 cup of tea, but you can easily triple the recipe and make it a saucepan on the stovetop to make enough for the family (or multiple mugs). 

Before you get started: What You’ll Need 

Ingredients

• 1 cup hot water – Use a tea kettle, the stovetop, or the microwave to warm the water to a comfortable temperature (somewhere between warm water and boiling water is perfect). If you have a kettle with a temperature reading, I recommend 205F. 
• 1 1-inch slice of fresh ginger – Ginger has a long history of use for natural remedies. Ginger has been used for nausea, bloating, gas, and upset stomachs and may help soothe a sore throat by relieving inflammation (source and source). 
• 1/2 fresh lemon – Lemons are high in the antioxidant vitamin C. 1 ounce of lemon juice is such a great source of Vitamin C – it contains up to 21% of the daily recommended intake. (source)
• 1 tablespoon honey – According to the Mayo Clinic, “Honey alone may be an effective cough suppressant. Honey appeared to be as effective as a common cough suppressant ingredient, dextromethorphan, in typical over-the-counter doses.” (source) That’s enough to use honey as a home remedy for a cold. Honey also has anti-inflammatory properties and antibacterial properties (source). I also use honey as a face wash and soothing face mask.
• Pinch of salt (optional) – I add a pinch of mineral-rich salt (like Real Salt or sea salt) for the minerals and to enhance the sweet honey. 

How To Make Sore Throat Tea: Recipe Steps

• Step 1 Boil Water – Use a tea kettle, the stovetop, or the microwave to warm the water to a comfortable temperature. If you have a kettle with a temperature reading, I recommend 205F. 
• Step 2 Add the ingredients to a mug – Add the hot water, ginger slices, honey, a pinch of salt, and squeeze the juice out of the lemon into the mug. Stir the ingredients to dissolve the honey and infuse the ingredients in the hot water. Let the tea steep for about 5 minutes to infuse the ginger.
• Step 3 After 5 minutes, press the ginger down to the bottom of the mug to help bring out the “juice.” There’s no need to strain the tea from the ingredients after it steeps.

The tea is now ready to enjoy. Sip and enjoy! 

How to Make a Large Batch of This Recipe

My recipe makes enough for 1 cup of tea. To make multiple cups at one time: 

• Add ingredients to saucepan – Add 3 cups of water, 4-5 1-inch slices of fresh ginger, 2 halved lemons (squeeze the lemons in the water, then add the lemon to the water), and a couple pinches of salt. 
• Boil on Stovetop – Bring to a boil on the stovetop over high heat, then reduce to a low simmer for 5 minutes. 
• Add to a mug with honey – Pour the hot lemon tea into a mug (or mugs) and add 1 tablespoon of honey to each mug, stirring the soothing honey into the hot tea. 
• Storage & Reheating – Strain extra tea from the ingredients (using a sieve and bowl underneath to separate the lemon and ginger from the tea). The tea may be stored in the fridge in an airtight container for up to 5 days. Reheat on the stovetop or in a mug in the microwave until warm, then stir in the honey.

Variations & Substitution Tips

​Variations

• Add Fresh Mint – Add a spring of fresh mint to this honey ginger tea. The hot water will release a lovely peppermint flavor from the leaves, creating a delicious herbal tea. 
• Add Turmeric – Add 1/4 teaspoon ground turmeric to the mug. Follow this recipe for a turmeric tea.
• Add a Green Tea Bag: If you enjoy this beverage in the morning, add a green tea bag for the caffeine boost. 

Substitutions

• Ground Ginger – Add 1/2 teaspoon of ground ginger instead of fresh ginger. 
• Lemon Juice – Instead of squeezing out the juice from a fresh lemon, use 1 tablespoon of bottled lemon juice. 

Recipe FAQs

• Can I use lime juice instead of lemon juice? Yes, you can. The flavor profile will be more of a sour tea since limes taste more tart. 
• Can I use maple syrup instead of honey? No, for the soothing benefits, honey is best. 
• What type of honey is best to use? Any type of runny honey (not thick, creamed honey) works best. I love to pick up raw local honey (wildflower or orange blossom varieties are my favorite for taste). Manuka honey is expensive but a popular choice for medicinal purposes. Any store-bought honey works. 
• Can I drink this if I don’t have a sore throat? Yes, enjoy this tea anytime. 

More Natural Remedies

• Homemade Vapor Rub – For congestion and the sniffles. My homemade variation uses essential oils to help with relief.
• Elderberry Syrup – Used by some people to boost the immune system during cold season.
• Bath Salts – There’s nothing like a hot bath when you’re not feeling well. Here’s my favorite bath salts to add to a warm bath.
• Soothing Lip Balm – When you have a cold, keeping your lips hydrated is important (chapped lips aren’t fun). Here’s my favorite homemade lip balm recipe.

Before You Get Started: What You’ll Need

Ingredients

• 2 5-oz castile soap bars – Cleans, removes dirt and grime, fights against stains, and freshens. Castile soap is a plant-based, concentrated soap. It’s the best option for making your own laundry detergent. Dr. Bronner’s brand is easy to find in the grocery store (body/beauty aisle) and has over 20 uses. I also use castile soap to make liquid laundry detergent. 
• 3 cups washing soda – Boosts the power and effectiveness of the soap, helping to remove stains and eliminate odors. Also called “soda ash.”
• 2 cups borax – Laundry softener and water conditioner. Boosts the cleaning power of the soap, removes odors, and fights tough stains. 
• 30 drops essential oil of choice (Optional) – For a subtle scent. My favorite essential oils for homemade laundry soap are orange, lemon, eucalyptus, lavender, and peppermint. (How to use essential oils for natural cleaning) 

Equipment

• Food Processor – To grate the castile soap bars. Alternatively, use a cheese grater and a large bowl.
• Storage Container – Choose a storage container holding at least 6 cups of dry powder.

How to Make Laundry Powder Detergent: Recipe Steps

• Step 1 Cut & Grate Soap Bars – Cut the castile soap bars into small slices or chunks using a sharp chef’s knife and cutting board. Place the castile soap pieces in the food processor bowl. Pulse the soap on high until the soap resembles large crumbs (about 1 minute). If you don’t have a food processor, use a cheese grater and a large bowl.
• Step 2 Add Washing Soda & Pulse – Add 3 cups of washing soda to the food processor. Place a towel over the top of the food processor lid and pulse for 1 minute. After pulsing, the ingredients should be well combined. If you don’t have a food processor, stir the washing soda with the grated soap in a large bowl.
• Step 3 Pour Into Storage Container & Add Borax – Pour the combined washing soda and grated soap into a storage container, stir in 2 cups of borax (or seal the lid on the container after adding the borax and shake the container to combine). 
• Step 4 Add Fragrance – If desired, add your favorite essential oil or a couple of essential oils to create a custom scent blend. Stir to combine (or shake the container with the lid on).

The detergent is now ready to use. Read on to learn how to use the detergent for the freshest, cleanest laundry.

Watch & Follow My Recipe Video Tutorial

How to Use DIY Laundry Detergent For Top Loaders, Front Loaders, & HE Machines​

• For Top-Load Washing Machines –  Add ⅛ cup of laundry powder per load directly to the washer basin/drum, then add linens or clothes. Close the lid on the washer and turn on the wash cycle of choice.
• For Front-Loaders and High-Efficiency Washing Machines – Add 1 tablespoon of laundry powder per load to the washer basin/drum, then add linens or clothes. Close the lid on the washer and turn on the wash cycle of choice.
• Adding Fabric Softener – If you want to use fabric softener, add the liquid softener (vinegar is a great option) to the softener compartment of the washing machine. If you’re using a powder softener (like this salt fabric softener), add the powder (and homemade soap) directly to the washer basin/drum, then add fabrics and wash. 

What Temperature Water Should I Use? 

• Cold Water Setting is Best – Most laundry detergents and soaps require water that is at least 60 degrees Fahrenheit to work (this is true for both homemade and conventional laundry detergents). The good news is that when you use the cold water setting in your washer, it’s usually a mix of hot and cold water. Hence, the water temperature reaches the ideal 60 degrees needed for a detergent to work correctly. For this reason, you can use the cold water setting without issue for both my liquid soap and this powder recipe. 
• Colored Fabrics – The cold water setting is always best for colored fabrics. 
• Sanitize Sheets & Towels – If you’d like to sanitize sheets, towels, and bed linens, use this laundry powder and the hot water setting. 

Storage & Shelf Life

• Store the powder for up to 12 months in a sealed container.
• Store at room temperature.

How to Prevent Soap Residue on Clothes

• Avoid The Laundry Soap Dispenser – Add powder laundry detergent directly to the washing machine basin/drum. Do NOT add the powder to the laundry soap dispenser. Adding the clothes directly to the washing machine and then adding the clothes on top will ensure that water reaches the powder and dissolves it without getting caught in the folds of clothing and linens, which can leave a residue on clothing. 
• Try the Laundry Soap Dispenser in Certain Machines- Every washing machine differs. If adding the powder directly to the wash basin/drum isn’t working, try adding the laundry soap to the dispenser. Some machines have a small drawer where you can move from liquid to powder, which is specifically made to help circulate the powder during the wash cycle. 
• Soften Hard Water – Castile soap can leave a residue on dark fabrics if you have hard water, even after trying the tricks above. The borax in the recipe helps to soften water and should eliminate residue issues. The case may be hard water if you still have soap residue issues. You can try using an additional water softener (like white vinegar or a salt solution).

Best Essential Oil Blends For a Clean Scent

The best part about this recipe is that you can customize it to create your scent. Essential oils, a natural fragrance, offer a lovely, clean scent without the harsh chemicals and scent additives.

Here are a few of my favorite essential oil combos to create various scents (use 15 drops of each). Of course, you can also use individual essential oils, like lavender, orange, or lemon to create a fresh scent.

• Orange & Lemon 
• Eucalyptus & Lemon 
• Peppermint & Orange
• Rosemary & Peppermint
• Learn how to use essential oils and make homemade cleaners in this article. And listen to my in-depth podcast about using essential oils safely in the home.

Recipe FAQs

• Can I use the fels-naptha bar instead of the castile soap bar? Yes, you can. Use 2 bars fels naptha bars, grate in the food processor (or use a cheese grater and bowl), then add the remaining ingredients. 
• Can I use an ivory soap bar instead of the castile soap? Yes, some recipes online use ivory soap bars instead of castile soap. I haven’t tried this substitution option, but you can test it. 
• Can I use baking soda instead of washing soda? No, baking soda and washing soda have two different chemical compositions. You’ll need to use washing soda to make the best product. Washing soda is also called soda ash (source). 
• Is it safe to use the same food processor used to make food to grate the soap? Yes, it is. Just wash the food processor well with soap and water after use. 
• Does this recipe work with hard water? Yes, it does. See my tips above under “How to Prevent Soap Residue on Clothes” to learn more about hard water and this detergent.
• Does this recipe work in a high-efficiency washer? Yes, it does. Add the soap directly to the washer basin/drum, then add clothes and wash. Use 1 tablespoon of powder per load and the cold water setting.
• Can I make this recipe without borax? For a borax-free laundry powder, make this recipe.

More Natural Products For Clean Laundry

• Stain Remover Spray – Remove tough stains with this simple formula made with castile soap, hydrogen peroxide, and lemon essential oil. 
• Wool Dryer Balls – Soften laundry naturally with these easy-to-make wool dryer balls—a great alternative to dryer sheets. Add a few drops of essential oils to boost the scent in the dryer. 
• Liquid Laundry Detergent – Combine castile soap, borax, washing soda, and water to make my popular liquid laundry soap. 
• Powder Laundry Detergent – Make a powder variation of my popular liquid laundry soap using this simple recipe.
• Laundry Softener – Use vinegar to make this simple liquid laundry detergent.  

Key Takeaways

• Simple Ingredients – The 2 key ingredients you’ll need are kosher salt, sea salt, or Epsom salt and essential oil.
• Natural – Most commercial laundry boosters (like Mrs. Meyers) are made with artificial fragrances and toxic chemicals that can irritate sensitive skin (source). This laundry booster recipe is 100% natural.
• Great Smell – Use your favorite essential oils to make a simple homemade recipe smell amazing.
• DIY Fabric Softener – This recipe adds a fresh scent to laundry and softens laundry (thanks to the salt). 
• Quick & Easy to Make– This simple DIY recipe takes less than 5 minutes. 
• Shelf Life – Store the natural scent booster for up to 12 months. 

Before You Get Started: What You’ll Need

Ingredients

• 4-5 cups coarse salt – Sea salt, kosher, or Epsom salt are the best type of salt. The salt works as a carrier to carry the essential oil (the scent) to your laundry and also softens laundry (particularly important if you have hard water). I buy a 3lb box of coarse salt from Costco or the grocery store for about $3-4.
• 1-2 teaspoons of your favorite essential oil (100-200 drops) – This is the most crucial ingredient for making your scent booster. Choose your favorite essential oil or combine 2-3 essential oils to create a beautiful blend. I love lavender essential oil, peppermint, sweet orange, lemon, or lemongrass for laundry.

Equipment

• Large Bowl – For mixing the salt and essential oil(s). 
• Large Spoon – Also used for mixing the salt and essential oil(s). A large wooden cooking spoon or fork (for whisking) works well. 
• Large Storage Container – Something to store the laundry booster. Think about something that will allow you to easily pour the scented salt into the washing machine or a jar that will enable you to scoop the mixture from the jar. 

How to Make a Laundry Scent Booster: Recipe Steps

• Step 1 Add Salt & Essential Oil – Pour the salt into a large bowl. Then, add the essential oil. 
• Step 2 Combine – Using a spoon, mix the salt and essential oil with a spoon or whisk. 
• Step 3 Spoon into a Storage Container – Spoon the mixture into a container with a lid (like a wide glass jar). For best results, I let the mixture rest for 24 hours, allowing the essential oil to infuse the salt. After 24 hours, the scent booster is ready for your laundry routine. 
• Pro Tip for Combining the Essential Oil & Salt – If mixing the salt and oil in a bowl is difficult, pour the ingredients into a large plastic bag. Seal the bag and use your fingers (from the outside) to massage the ingredients and combine. 

How much should I use for the best smelling laundry?

• 1/2 Cup Per Load – Add 1/2 cup of scented salt per load. Add directly to the washing machine with clothes, sheets, towels, etc. For HE machines, you may want to try 1/4 cup.
• Adjust to Your Preference – This will vary on your water, so test different amounts to see what works best for you. 
• Add Directly to Washer – The salt should be added to the washer at the same time as the laundry soap. Add the salt directly to the washer basin with the clothes.

Essential Oil Blends For a Clean Scent

The best part about this recipe is that you can customize it to create your own scent.

Essential oils, a natural fragrance, don’t have the long-lasting scent found in most commercial scent boosters, but they offer a lovely, clean scent without the harsh chemicals and scent additives.

Here are a few of my favorite essential oil combos to create various scents. Use 1/2 teaspoon of each individual oil (about 50 drops).

• Orange & Lemon 
• Eucalyptus & Lemon 
• Peppermint & Orange
• Rosemary & Peppermint

Learn how to use essential oils and make homemade cleaners in this article. And listen to my in-depth podcast about using essential oils safely in the home.

What to Avoid Doing

• Laundry Softener Compartment – Don’t add the salt to the laundry softener compartment of the washing machine. The salt should be added directly to the washer along with the garments. 
• Delicates – Don’t use this booster on delicate items like silk and other garments that require special care. 
• Fine Salt – Don’t use fine salt to make this recipe. Choose a salt with large, coarse granules for best results.

FAQs

• How much of the softener/scent do I need the add per load? I recommend 1/2 cup of salt per load. For HE machines, you may want to try 1/4 cup.
• Can I add baking soda? Yes, you can add baking soda to this recipe. Instead of using 4-5 cups of salt, use 3 cups of salt + 1 cup of baking soda. Baking soda neutralizes odors, so this is an excellent formulation for stinky clothes (like workout clothes, sports uniforms, etc.)
• Is any kind of salt okay? Yes, any kind of large granule course salt.
• Can I make a homemade scent booster without salt? Yes, you can. Use all baking soda mixed with the essential oil. However, I’ve found that using all baking soda may leave a white film on clothes. So I recommend something other than this combination for dark-colored garments. 
• Is it safe to use salt in the washing machine? Yes, I haven’t had any issues with using salt in my washing machine. If you’re concerned, reduce the amount used.
• Do you use this salt fabric softener/scent booster with vinegar or is it one or the other? No, choose one. Both this recipe and vinegar act as a fabric softener, so I recommend sticking to one option: either salt or vinegar.
• Does the scented salt go in the rinse water? I add the scent booster salts with the clothes/towels before turning on the wash.
• Do you know how it will work in a HE front loader? Yes, it will. For a front loader start off with 1/4 cup of salt per load. Add the scent booster directly to the washer, along with the clothes, before turning on the cycle.

More Natural Products For Clean Laundry

Here are my favorite homemade products to use in the laundry room.

• Stain Remover Spray – Remove tough stains with this simple formula made with castile soap, hydrogen peroxide, and lemon essential oil. 
• Wool Dryer Balls – Soften laundry naturally with these easy-to-make wool dryer balls—a great alternative to dryer sheets. Add a few drops of essential oils to boost the scent in the dryer. 
• Liquid Laundry Detergent – Combine castile soap, borax, washing soda, and water to make my popular liquid laundry soap. 
• Powder Laundry Detergent – Make a powder variation of my popular liquid laundry soap using this simple recipe.
• Laundry Softener – Use vinegar to make this simple liquid laundry detergent.