Please read: how this newsletter is changing
A quick heads-up before the next recipes, so nothing feels confusing
Hi, quick note before the next posts start landing in your inbox.
I want to explain what this newsletter is becoming, so nothing feels confusing, whether you’ve been subscribed for a while or you’re finding me for the first time.
What’s changing (and why)
This Substack has been a bit of an experiment over the past couple of years for me.
I started by copying recipes over from my website coachrallyrus.com.
Then I took a long pause.
More recently, I shared newsletter-style updates and links back to my site.
None of that was wrong, but it also wasn’t quite it.
Over the last few weeks, I’ve gotten much clearer on what I actually want this space to be, and who I want it to serve.
Going forward, this newsletter is becoming a focused, intentional space around how I actually eat now, and how I’ve made that sustainable long term.
Who this is for
If you’re eating keto or high-protein, low-carb, and you want it to feel normal long term, not like a constant project, you’ll probably like it here.
This isn’t strict. It’s practical. It’s food that fits real life.
What this newsletter is now for
From here on, this is not an archive of everything I’ve ever published.
February starts with a short kickoff run so you can quickly see what this space is about.
From Feb 1 to Feb 10, I’ll be posting every day (a mix of recipes and real-life posts).
After that, it settles into two posts a week:
one recipe (usually on Fridays) - mostly high-protein, low-carb, keto-friendly
one non-recipe post (usually on Sundays) - about how I make this way of eating work long term (when motivation is low, when other people in the house eat differently, and when life is just busy)
How recipe posts work here
Each recipe post is split into two parts.
The top part is free. It’s where I tell you what the recipe is, when I actually make it, and whether it’s worth your time. You’ll also get the link to the website version (with ads doing their thing), and a video link if that recipe has one.
Then the paid part starts.
That’s where everything lives in one place: the full recipe right inside Substack (ad-free), plus a printable recipe PDF because Substack still isn’t great for printing.
And this is also where I add the part that doesn’t fit neatly on a recipe card.
My notes are things like: the shortcut I use most days, the one place it can go wrong, what I adjust depending on taste and mood, what I usually serve it with, and how I store it so it’s still good later.
If you ever have a question about a swap or a weird ingredient you’re stuck with, you can reply and ask. I read those.
How non-recipe posts work here
The non-recipe posts are more about how I make high-protein, low-carb eating work in real life, long term.
Not motivation. Not rules. Just the practical stuff people usually end up figuring out alone, like:
What I do when I’m tired and don’t want to think about food, but still need to eat something
How I handle living with other people who eat differently
What I do when I want something sweet, without taking over my day
How I’ve adjusted over the years so this feels normal, not like I’m “on” something
Most of these posts will have a short free top section so you can see what it’s about.
The paid part is the full post, with the details and examples.
If you’ve been subscribed for a while
Thank you for sticking around, even through the quiet stretches and experiments. This next phase is much more intentional, and honestly, much more me.
If you’re finding this later
This is where the shift starts. Everything from here on builds around the same core idea: making high-protein, low-carb eating feel sustainable in real life, not just on paper.
If that sounds like something you’ve been looking for, you’re in the right place.
The new schedule starts February 1st, 2026.
Talk soon,
Rally