Welcome!

Hey there!

I’m Miche, and I’m a recovering dieter.

After years of yo-yo dieting & weight gain, I figured out how to stop the cycle, lose the fat, and gain muscle!

So I’m here to share advice on how to eat without rules or restriction and reach your goal body, using scientific research from nutrition & psychology.

…and share recipes, too!

 

Weight loss isn’t about eating less.

It’s about eating differently.

Losing weight, and especially maintaining it, is about what you eat, and how you go about eating it.

I know, this completely runs against conventional wisdom. But hear me out.

Conventional wisdom doesn’t consider the actual scientific research on how weight loss works.

I do: I’m a PhD!

I got my PhD in 2021, and I run studies on nutrition & memory–and apply science to my daily life!

There is a lot of great research out there on how to lose weight, and be happier & healthier… but most people don’t know about it, because it’s hard to access & understand.

So I break it down by writing posts & filming videos so you can apply scientific findings to your life!

 

Nutrition, Videos, Weight loss advice

Video: Vitamin D Can Make You Lose Weight?

Vitamin D is obviously important for our health, but recent research is suggesting it may also affect our weight too. In today’s video, I’m going over a study looking at how vitamin D supplementation affects weight loss, and who it works for!

Here are the two supplements I’ve used & liked, both are vegan vitamin D3:

Here’s a link to the video page, or you can watch it below:

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Links mentioned in the video:

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Videos

Study: The Most Anti-cancer Veggie + How to Eat More of it | Highest Sulforaphane Cruciferous Vegetables

You probably already know that cruciferous veggies like broccoli, kale, and cabbage are especially healthy, but did you know that not all crucifers are created equal? Some of them are better at fighting cancer (and have more antioxidants) than others!

In today’s video I go over a study comparing the cytotoxic (aka, cancer fighting) activity, sulforaphane levels (aka, a super cancer-fighting compound), and antioxidant levels between different types of cruciferous vegetables.

Here’s a link to the video page, or you can watch it below:

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Links mentioned in the video:

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Intuitive Eating, Videos

Video: Dieting Distorts Your Memory for How Much you Eat – Scientific Study

People who diet, have food rules, or count calories may be lying to themselves. In today’s video, I go over a study looking at how much dieters vs nondieters eat during a “taste test”, and how they compare at estimating how much they ate.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Intuitive Eating, Videos, Weight loss advice

Video: Psychological Strategy to Stop Binges in the Moment (Scientific Study)

Today I’m going over a study showing how a psychological strategy can stop binge eating and stress eating, and help prevent future binging too!

Here’s a link to the video page, or you can watch it below:

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Links mentioned in the video:

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Recipes

1-hour Vegan Nutella Star Bread (+ other filling ideas)


I’ve been drooling over the star bread trend, but figured I lacked the patience and artistry to make it… I’m just not very good at making food look pretty. But then I realized that if I could whip up a *super quick* version, then it wouldn’t be so sad if it turned out to be an ugly mess πŸ˜‰

(PS: If you’re wondering why I haven’t posted in awhile, I talk about it on my Instagram!)

There weren’t any solid-looking quick vegan recipes for star bread out there, so I made my own! I used my go-to cinnamon roll dough, which doesn’t require the typical hours of rising time but still gets super poofy. And it requires hardly any ingredients.

If you have your own favorite cinnamon roll dough, you can definitely use that instead. Just follow the directions, including rising, for your dough. I suggest that you don’t let it rise after assembling the star, though, or the shape could lose definition.

This recipe is also super versatile in terms of fillings! Instead of the vegan nutella (Justin’s, Artisana, and Nocciolata are all great options), you can use things like:

  • Vegan butter + cinnamon + sugar
  • Jam
  • Apple or pumpkin butter
  • Cinnamon sugar, orange zest and cranberry sauce
  • Pesto or marinara + vegan cheese (just halve the sugar in the dough)

Tips

Usually I keep these pre-recipe spiels really short, BUT this recipe is a bit more finicky than my usual chuck-in-a-pot recipes, so here are some tips on the procedure:

  • When spreading the nutella on the soft dough, it can be a little tricky–I found it helpful to approach it more as lightly scraping the nutella around with the edge of the spoon rather than spreading it per se.
  • When twisting the star arms together, make sure you REALLY pinch them together at the end, otherwise they can pop apart in the oven.
  • I found this video really helpful for the shaping method, so I highly recommend watching it or another one before beginning.
  • See the steps below:

Ingredients:

Dough:

  • 1c warm vegan buttermilk (aka 1c non-dairy milk + 1 tbsp apple cider vinegar)
  • 2 1/2c all purpose flour
  • 1 packet of instant yeast (2 1/4 tsp)
  • 2 tbsp canola oil
  • 2 tbsp sugar
  • 1/4 tsp salt

Filling:

  • 3-4 tbsp vegan nutella

Directions:

  1. Preheat oven to 350 degrees F.
  2. Make the dough: Combine all dough ingredients in a stand mixer with a dough hook, and mix it all together. Then, knead in the mixer on low for 7 minutes. If you don’t have a stand mixer, you can knead by hand. The dough should be smooth and not too sticky; if it’s wet or very sticky, add a bit more flour. Split the dough into 4 equal balls, approximately 160g each.
  3. Roll out a ball into a circle until it is about 8.5″ in diameter; anywhere 8-9″ is fine. Place the disc on a baking sheet (on either a silicon mat or parchment paper) that is at least 9×9″.
  4. Spread a heaping tablespoon of your filling evenly onto the disc, leaving about .5-1″ clearance around the edges. (See tips above)
  5. Repeat steps 3-4 with two more of the balls of dough, layering one on top of another. (So you’ll have a stack that’s dough disc, then nutella, then dough disc, and so on). For the fourth and final ball of dough, roll it into a disc as before and set it on top of your stack, but do NOT spread nutella on top of this one!
  6. (I strongly recommend watching a video like this one before starting this step.) Use a 2-3″ circular pastry cutter, glass, or jar to lightly mark a circle in the center of the dough; do not cut the dough out. Then slice the surrounding dough like a pizza into 16 equal pieces, leaving the center circle uncut. 
  7. To make the star arms, grab two adjacent pieces, and twist them away from each other two and a half times, then join the flat parts on the edge. Pinch them together really well so they don’t come apart! Repeat for the rest of the pieces.
  8. Bake for 25 minutes, until golden brown on top. Dust with powdered sugar.

Enjoy, and try to snap a photo of your beautiful bread before inhaling it! That was a tough one for us πŸ˜‰

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Videos

Studies show just IMAGINING exercising can make you fitter

Feeling too lazy, sore, or sick to work out? Well there’s something else you can do instead: mental training! In today’s video I go over the highlights from studies showing how just imagining exercising can make you fitter.

And bonus, these findings apply to other motor skills as well, like dancing and playing instruments!

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

Intuitive Eating, Videos, Weight loss advice

Video: How to deal with cravings when trying to lose weight (or eat healthier)

Are your cravings getting in the way of you losing weight (or eating healthier) while eating intuitively? In my latest video I’m giving you 6 pieces of advice for how to figure out when to give into your cravings, and when to go for the healthier option instead.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Videos, Weight loss advice

Studies: Does Exercise Make you Overeat?

I often hear people say that exercising (especially cardio) is no better for weight loss than just cutting the equivalent number of calories from your diet. In fact, I’ve even had people tell me that cardio is a waste of time because they just eat all the calories back anyway.

There are a lot of reasons that’s wrong, but today I’m focusing on one: how exercise influences your appetite. Plus, how it influences your hormones, and how much you actually end up eating in the long term.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

Intuitive Eating, Videos

Video: Emotional Eaters have Different Hunger Hormones: Tips to help

Stress is a major cause of overeating–especially if you’re an emotional eater. In today’s video, I’m going over studies on how stress affects our hunger hormones, and how your hunger hormones actually act very differently if you’re an emotional eater… and science-based advice for what you can do to help with emotional overeating!

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Intuitive Eating, Videos

Video: How to maintain a lower weight with intuitive eating (and lose more weight) | 5 tips

A lot of intuitive eating bloggers, coaches, etc. believe we can’t do anything to influence our “natural weight” that we’ll maintain at with intuitive eating. They tell people who are overweight that they should just accept that that’s their natural weight and not even try to aim for a healthy weight. But based on the research, I disagree.

(I do, however, 100% agree with self-acceptance and self-love at every weight, and that you shouldn’t have to aim for a healthy weight if you don’t want to.)

See my how-to guide for what intuitive eating is & how to start doing it!

In today’s video, I’m sharing 5 factors that will determine what weight you’ll maintain at (and how much you can lose) with intuitive eating, 4 of which are within your control.

Here’s a link to the video page, or you can watch it below:

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Intuitive Eating Scale mentioned in the video:

One side version of IE scale

Study links & links mentioned in the video:

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