Kate Higdon

Kate Higdon I help women over 45 thrive physically and financially because energy without options isn’t freedom.

06/07/2026

Low Carb Bang Bang Chicken 🔥

I’ve lost 70 lbs eating low carb and recipes like this are exactly why I’ve been able to stick with it. Simple, satisfying, and genuinely delicious.

The Recipe (4 servings)

Chicken:
3 chicken breasts, cubed
1 tbsp avocado oil
1 tsp salt
1 tsp pepper
1 tbsp onion powder
1 tbsp garlic powder

Cook in oil over medium-high heat for 5–6 minutes until done.

Bang Bang Sauce:
3/4 cup mayo (swap Greek yogurt to lighten the macros)
1/4 cup chili sauce
2 tbsp lime juice
1 tsp minced garlic
1 tsp crushed red pepper
Salt & pepper to taste

Mix sauce well, pour over cooked chicken in the pan, and warm for a few minutes. Top with chopped green onions.

Pairs beautifully with riced cauliflower or steamed veggies.

Macros per serving (with mayo):
~185 calories | 26g protein | 26g fat | 2g net carbs

(Greek yogurt swap: ~130 cal | 28g protein | 8g fat | 4g net carbs)

A few pro tips while I have you:
Don’t fear fat and protein, they’re what keep your appetite in check on a low-carb lifestyle.
And being in ketosis (not just from a diet) has been a game-changer for me personally for appetite control, not to mention all other benefits such as energy and less inflammation.

Comment CURIOUS to learn what has worked for me.

Someone is loving Pool Day!
06/07/2026

Someone is loving Pool Day!

06/06/2026

Comment PROTEIN if you are focused on it right now.
Getting protein without the calories AND keeping it low carb can feel impossible sometimes… but this one checks all the boxes. 👏🏼

I’ve been making this tuna salad on repeat because it’s simple, filling and honestly tastes better the longer it sits in the fridge.

Recipe:
• 2 cans albacore tuna
• 2 hard boiled eggs
• 1/3 cup spicy sweet pickles
• 3 tbsp pickle juice
• 1/4 cup mayo
• 2 tbsp mustard
• Salt + pepper
• 2 chopped green onions

Mix it all together and eat with cucumber slices, lettuce wraps, low carb bread or straight from the bowl like me. 😂

I would divide this into 4 servings.

Per serving macros:
203 calories
20g protein
12g fat
2g net carbs

The biggest transformation wasn’t the 70 pounds.Some of you have been here for years. Some of you just found me. Either ...
06/06/2026

The biggest transformation wasn’t the 70 pounds.

Some of you have been here for years. Some of you just found me. Either way, you’ll figure out pretty fast, I don’t do filtered versions of my life.

If something’s hard, I’ll say it. If something changes everything, I’ll say that too.

And the truth is there were years I barely recognized myself. Not in the mirror. In my life.

I was moving through every day like I was walking through quicksand. My brain had 47 tabs open and none of them were loading. My moods created a world that no one wanted to live in including me.

But the thing that surprised me most? The food noise finally stopped.

I didn’t even have a name for it until it was gone. That constant mental chatter about what to eat, when to eat, whether I should have eaten that, it ran in the background of every single day. When it went quiet, it felt like someone turned off a sound I’d stopped noticing but had been exhausted by for years.

My body had been stuck in survival mode so long it forgot what normal felt like. That shows up everywhere .. your hormones, your metabolism, your sleep, your patience, your ability to just be present.

So many women in their 40s are living here and have no idea.

I finally hit a wall and said something has to shift.

What I found was rooted in metabolic health and mental clarity. I didn’t fully understand it at first. I just knew I was desperate to feel like myself again.

And slowly… I did.

The brain fog lifted. The mental chaos quieted. I started sleeping like a real person. The food noise went silent. And I woke up actually wanting to be awake.

The 70 pounds came off too, and yes, that matters. But it’s not the part that makes me emotional.

What makes me emotional is being present in my own life again. Not apologizing for my energy. Not white-knuckling my own mood every day.

If you’re exhausted and can’t explain why, if stress has slowly stolen the best version of you, you’re not broken. You’re depleted. And there’s a difference.

Comment CURIOUS below and I’ll reach out personally with what helped me most.

06/04/2026

Have you ever had screening done for your risk of stroke?
My dad died of a stroke but not right away - there are some things worse than death. 😢😢😢
So I take this super seriously!

06/03/2026

Where are my LOW maintenance girlies?!?
I am so excited to use all of the products I just got!!!
Press On’s are totally my thing!
But also… my toesies have got to have their moment by the pool and I LOVE this polish that LASTS!

I know what I will be doing this afternoon! 💅🩷

Love my cute little egg cooker! Makes the BEST hard boiled eggs but also poached eggs and even omlettes.The link to min...
06/03/2026

Love my cute little egg cooker! Makes the BEST hard boiled eggs but also poached eggs and even omlettes.

The link to mine is in the comments.

06/03/2026

Curly hair is basically a daily science experiment 😂
Some days it behaves… some days it humbles you REAL fast.

But THIS routine?
Soft curls. Real volume. No crunch. And finally no mushroom head thanks to aggressive layers 🙌

I shared my full routine, tips, diffuser technique, and every product I use because so many of you asked for it.

And yes… the right products really do make a difference.

Comment CURLY and I’ll send you the full written routine + product links

Shoutout for the amazing cut!!!

06/02/2026

There’s a shift that happens when you hit this season of life.

You stop performing. You stop shrinking. You stop rearranging yourself to fit into spaces that were never built for you.

Your life is never truly your own if you’re constantly filtering it through what other people think.

And sis, we’ve spent enough years doing that.

This is the part where we get unapologetically intentional. Where the dreams we’ve been sitting on finally get oxygen. Where the box everyone else handed us gets left at the door.

You didn’t come this far to keep playing small in someone else’s story.

This is our time. Step into it. 🔥

Comment 🔥 if this resonates with you.

#

06/02/2026

Reposting cuz… this deserves another moment!
Would you eat this???
🥓 Low Carb Breakfast Quiche – simple, delicious & macro-friendly 🙌

This recipe has been a go-to for me on my 70 lb weight loss journey. It’s quick to throw together, keeps me full, and fits perfectly into my day. 💪

✨ How to make it:

Tortilla in a pie pan

Spinach, eggs, feta, tomatoes, S&P

Bake 25 min at 350°

Top with bacon & slice into 4

👉 Want even more protein? Try it with a high-protein wrap, add extra eggs, or top with cottage cheese.

Per slice: 189 cal | 13g protein | 13g fat | 4 net carbs

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