PODCAST: The Point Is, Embrace The Season You’re In

Bullet Proof Coffee, Curling, Fascia Stretching Therapy & More!

Join Cait Lynch and Laureen Partington as we chat with Judd Gilks about embracing the season of retirement, grandfather-hood and giving back as he approaches his 65th birthday with grit and grace.

Listen here: #4 Embrace The Season You’re In, Bullet Proof Coffee, Curling, Fascia Stretching Therapy & More!

In this episode, one thing we talk about is Bullet Proof Coffee (BPC). A BPC has butter and MCT oil in it.

MCT is short for “medium-chain triglycerides,” a type of fatty acid.

Are you taking it?

If you are new to taking MCT, start s-l-o-w-l-y.

I recommend a 1/2 teaspoon once a day with food for a couple of days to see how you respond.

Trust me, if you start too fast, you’ll know with a mandatory, quick trip to the bathroom!

I suggest that my nutrition coaching clients consider working their way up to one tablespoon a day over the course of 10 days to two weeks.

If you have excess body fat to lose, I don’t recommend more than one tablespoon a day.

Remember, healthy fats are awesome!

And, I coach that good fats can make up to 70+ percent of your over all calories per day.

But, you want to burn excess body fat and not nutritional fat. So, too much healthy fats is not always better.

Again, always work your way up gradually. 

And, as always—check in with your doctor if you have any questions regarding your health.

Check out this chart from Keto Summit on the types of MCT oil. I like C8, Caprylic acid. I personally use the Bullet Proof brand called Brain Octane. I also like Nutivia, which i believe is a blend of C8 and C10.

Questions? Get in touch anytime! I’m here to help.

Stay curious,


Cait Lynch, B.A.
Nutrition & Fitness Coach
Owner, Custom Fit Vitality

Author of NOURISH

NEW PODCAST! The Point Is with Cait & Laureen

We are what we consume, don’t you think?

And, I’m not just talking about food and Netflix! I’m also talking about what we are listening to. So, my question for you is…What are YOU listening to?

Podcasts. Are you listening to them? They are everywhere! And, we love them. What about you?

I love that you can listen to podcasts as you drive, walk, rest, exercise, clean your house, groom your horse—whatever!

The truth is people want to be seen, heard and validated. And, everyone has a story to tell. I love stories! And so does my good friend Laureen Partington.

So, we started a podcast and we’re calling it: The Point Is. (Of course there is a story behind the title, which we’ll share in a future podcast.) Meantime, we’d love to have you check it out!

To get started, we have three episodes in the vault. Our plan is to post a new podcast every Sunday morning on or before 8:30 AM EST.

You can find The Point Is podcast here: https://anchor.fm/cait-lynch

As a THANK YOU for listening, we’re giving away a bunch of free resources!

To get started, you can find them by clicking on FREE RESOURCES in the menu above and the drop down options will offer some fitness videos, à la Custom Fit Style.

Just for listening, you can have access 29+ coaching videos, anytime.

There are form and technique tutorials, CORE and Pilates sessions, HIIT work outs and yoga and yin yoga practices. Check them out!

(Pssst! These videos are several years old. And, things change! Therefore, so does my coaching. So, take what you can out of the videos and keep an open and curious mind. Connect with us on Facebook or get in touch for more if the spirit moves you.)

We have lots podcasts coming soon! And, we’re excited to share them with you if you’re game to listen.

Again, here’s the link to our new podcast,

The Point Is: https://anchor.fm/cait-lynch

There’s a free app called ANCHOR that you can download to your phone. You will find all of our episodes right at your finger tips.

Stay curious,

Cait Lynch, B.A,

Nutrition & Fitness Coach

Owner, Custom Fit Vitality

Author of NOURISH

FOOD! Custom Fit for Y-O-U: A Nutrition Workshop for Women with Cait Lynch

Join us for an intimate, FUN & informative chat about food!

FOOD! Custom Fit for Y-O-U

An In Person Nutrition Workshop for Women with Cait Lynch

I’m offering a Nutrition Workshop for Women on Thursday, August 16th from 6:30 to 8 PM in the barn at Custom Fit in Warkworth.

Four years ago this summer…

I wrote my nutrition coaching book NOURISH.

In the last four years I have continued to stay curious, delve into new research and work with more nutrition coaching clients. And, like you, I continued to age.

The results are

  • A deeper understanding of what I don’t know
  • AND the discovery of some awesome, actionable nuggets I’d like to share with women.

Besides being a coach for almost 30 years and a nutrition and fitness coach for almost 15 years, I believe the following things are just some of what make me qualified to chat with you:

  1. I’m a daughter, sister, girlfriend, wife and the mother of a 15-year-old girl.
  2. As a lifelong equestrian, I grew up in a body conscious sport.
  3. I grew up with a fat phobic grandmother and father.
  4. At 47, I am peri-menopausal.
  5. I have a business FULL of women and girls in ALL seasons of life: tween, teenage, 20 something, pregnant, post partum, over 35, over 41 (I believe 41 is a KEY transition age for women. It certainly was for me), peri-menopausal, over 50, menopausal and beyond…

So, if you are ‘thin’ but

1. You think you are ‘skinny fat’ (e.g. belly fat)
2. You can’t sleep
3. You are sick a lot
4. Your sex dive is g-o-n-e
5. Your anxiety disrupts your life
6. You’re angry a lot
7. You are depressed
8. Your unreliable digestions affects the quality of your life
9. Your energy is low
10. You energy is high and feels unmanageable

And/or you just want to age gracefully…

Or, you are over weight and

  1. You can’t sleep
  2. You are sick a lot
  3. Your sex dive is g-o-n-e
  4. Your anxiety disrupts your life
  5. You’re angry a lot
  6. You are depressed
  7. Your unreliable digestions affects the quality of your life
  8. Your energy is low
  9. You energy is high and feels unmanageable
  10. Your weight keeps you from doing the things you love

And/or you just want to age gracefully…

Join me for an intimate chat about food in the top of the barn.

In this interactive workshop, I will cover 20+ nuggets that I’ve learned over the last four years. I’ll share my food logs (both the self-serving AND the self-sabotaging).

I’ll answer YOUR questions and help YOU troubleshoot.

In this safe, honest forum—amongst women who are fellow travellers (Pssst! This is what ALWAYS happens in the top of the Custom Fit barn), join us and come away with actionable steps to make meaningful, lasting change that is custom fit for Y-O-U.


Bring at least one question you have about food.

Bring your copy of NOURISH = $10.-

Or, purchase your copy of NOURISH = $20.-

*Teenagers = $5.-

Please pre-register by August 12th to:
Email: cait@caitlynch.com
FB Messenger: https://www.facebook.com/cait.lynch
Text: 705.761.9944

Serious inquiries only, please.

Stay curious,
Cait Lynch
Nutrition & Fitness Coach
Owner of Custom Fit Vitality
Author of NOURISH, What Are You REALLY hungry for?

cait@caitlynch.com | 705.761.9944

#nutrition #customfit #food #women #allwelcome #warkworth #joinus

What You Need to Know About Carbs (And Sugar!)

The trend to limit carbohydrate intake to lose weight is both popular and effective. Carbs are macronutrients that you can only get from the food that you eat—you can’t take them in a pill. But, from pizza night to your go to quinoa salad to sweet potatoes smothered in butter to your beloved, steel-cut oats in the morning—know this: all carbs register as sugar in the body.

All of them. 

Eating too many carbs means eating too much sugar. Too much sugar could make you

  • over-weight
  • sleepless
  • inflamed
  • depressed
  • anxious
  • sexless
  • and surly…

Here’s another one for you: cancer loves sugar.

So, before your next meal, ask yourself this: What carbohydrates should I eat?

The answer is: Choose smart carbs for you. To figure that out, here are three things to consider.


Eating Well On The Road: 3 Potholes

Here’s the thing: food discriminates. There, I said it. I said it because you need to know. It’s disappointing, I agree. I feel disappointed sometimes too…

I like avocado and you can’t stand the texture. I like my steak rare and you order yours well-done. I won’t eat protein bars and you can’t live without them and chow them down daily. I love broccoli but you won’t touch it! Your cousin can live on junk food and not gain an ounce. If you even look at a piece of cheesecake it ends up on your belly!

Food discriminates. And, this may be especially true when you are on the road… (more…)

Work-Life Balance…How’s Yours?

What I learned sitting on the floor for six+ hours yesterday

Balance…As a fitness coach and a lifelong equestrian, I ruminate a lot on physical balance. Here are a few things I know for sure:

  1. When practising Tree Pose in yoga, you don’t just find the sweet spot and stay there.
  2. Contrary to what some people think, when riding a horse you don’t just sit in the middle (like baggage) and hope for the best.
  3. As you age, your handle on balance starts to fade…So, use it or lose it is truth. (more…)

5 Motivational One-Liners You Can Use to Quell Negative Self-Talk

Mindset is everything. I had lunch this week with a woman who is wrangling cancer. Sitting across from her the only radiation I could see was positivity. With her mindset and focus, she is sanguine on her prospects for healing and moving forward. Period. It was palpable and a pleasure to behold. And humbling…

Our visit offered me a great reminder about self-talk. What you tell yourself can lift you up or it can take you down. For me, it helps to have go-to mantras when my monkey mind shifts self-doubt into high gear (and high volume). Here are five, one-liner, motivational mantras you can use to quell negative self-talk: (more…)