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Melissa Urban

Melissa Urban

Melissa Urban is an 8x New York Times bestselling author (including the instant bestseller, The New Whole30) who specializes in helping people establish healthy boundaries and successfully navigate habit change. She has been featured by the New York Times, People, the Wall Street Journal, Forbes, The Today Show, and Good Morning America, and is a prominent keynote speaker on boundaries, building community, health trends, and entrepreneurship. She lives in Salt Lake City, UT with her husband, son, and two rescue doodles.
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Articles/Recipes


Melissa, a long-haired smiling woman, and text that says Dear Melissa
December 6, 2022, 4:10 pm
  • Dear Melissa

Dear Melissa: Self-empowerment was the biggest benefit of my first Whole30

I did the very first Whole30 in April 2009, before the program even had a name. It was supposed to be a fun self-experiment...
Melissa Urban holding a copy of her book, The Book of Boundaries.
December 5, 2022, 4:00 pm
  • Boundaries
  • Whole30
  • Whole30 101

Set Boundaries Around Food, Alcohol, and Table Talk

Food boundaries aren’t just about food Since 2009 (the earliest days of Whole30), I’ve spent a lot of time helping people say no to...
Whole30 DEI
December 1, 2022, 9:42 am
  • DEI
  • Whole30

Diversity, Equity, and Inclusion in Whole30’s Content Collaboration

I was recently browsing online for an alteration shop. I bought a jumpsuit for my book tour, and while it fit like a dream,...
6 Podcasts for Learning How to Set Better Boundaries
November 21, 2022, 8:47 pm
  • Whole30

6 Podcasts for Learning How to Set Better Boundaries

When you think about it, the Whole30 is actually a master class in how to set boundaries. You say no a lot during those...
dear melissa
August 22, 2022, 9:12 pm
  • Dear Melissa

Dear Melissa: What can Whole30 teach me about self-care?

The September Whole30 In 2009 and 2010, I was traveling several weekends a month to CrossFit gyms all across the country, to speak to...
kite hill
February 8, 2022, 9:30 am
  • Diet and Nutrition
  • Whole30 FAQ

Kite Hill is Whole30 Approved–why now?

By Melissa Urban, CEO It’s official! We’ve happily welcomed Kite Hill to our Whole30 Approved family. Of course, Kite Hill isn’t at all new...
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February 7, 2022, 8:00 am

Plant-Based Whole30 and Personal Growth

Today we rolled out the biggest Whole30 announcement in many years; the first comprehensive addition to the Whole30 framework ever. Today, we announced the...
XO,MU email newsletter advertisement
February 3, 2022, 4:38 pm

Plant-Based Whole30 and Personal Growth

Today we rolled out the biggest Whole30 announcement in many years; the first comprehensive addition to the Whole30 framework ever. Today, we announced the...
What About Protein?
January 25, 2022, 2:51 pm

What About Protein?: Answering Your Plant-Based Whole30 Questions

Click here to download our Plant-Based Protein PDF One of the most common questions about adopting a plant-based diet is, “Where do you get...
can-i-have-a-smoothie
January 20, 2022, 3:07 pm

Can I Have A Smoothie? Here’s your Plant-Based Whole30 answer.

Smoothies: A delicious, thick, creamy beverage that can be used as a quick option on busy mornings, a way to sneak in more fruits...
Whole30 image
  • w30pb
  • Entrée

Whole30 Herbed Rutabaga Oven Fries with Spicy Garlic Ketchup from Cooking W...

For a steakhouse-style meal at home, serve these crispy fries (and very zippy ketchup!) with roast chicken or grilled steak. Cooking Whole30 is the revised, updated, and enhanced version of The Whole30 Cookbook and is available everywhere books are sold.
Whole30 image
  • w30
  • Entrée
  • Soups, Stews and Chilis

Whole30 Pork Posole with Tostones from Cooking Whole30

Cook Time: 9 hours (low) or 4 hours 30 minutes (high) plus 15 minutes (high)
Is MSG Okay on Whole30? The image features yellow text on a navy blue background, with pretty ribbons of red framing the graphic. The text reads "Rule Change: MSG is no longer off-limits."
December 20, 2021, 10:00 am
  • Whole30

Is MSG Okay on Whole30? A Change to the Whole30 Rules

We are always evaluating the Whole30 rules against the current science, our clinical experience, and our learnings. Today I have a wonderful announcement—a rule...
Whole30 image
  • w30pb
  • Made By Whole30
  • Salads

Whole30 Citrus Kale Salad

This salad will have those who think they don’t like kale going for seconds!
5 Way The Whole30 Calms Sugar Craings
October 26, 2021, 2:29 pm
  • Diet and Nutrition

Can’t get a handle on sugar? It’s not you, it’s your brain. Here are five ways Whole30 helps.

By Dr. Nicole Lippman-Barile For years I hid under the premise of someone who just had a “big sweet tooth,” but it was more...
dear melissa
July 28, 2021, 1:20 pm
  • Dear Melissa

Dear Melissa: Is this Whole30 Compatible?

Dear Melissa, Is this Whole30 compatible? <attached photo of ingredient list>  Love, Everyone Dear Everyone, We have compiled 1,734 resources to help you determine...
dear melissa
July 9, 2021, 2:01 am
  • Dear Melissa

We quit publishing before and after photos. Here’s why.

In the early days of Whole30, the first Whole30 testimonials I shared on both my CrossFit training blog (where the Whole30 was born) and...
dear melissa
July 6, 2021, 9:11 pm
  • Dear Melissa

Dear Melissa: How do I continue my Food Freedom Post COVID-19 Pandemic?

Dear Melissa, I did a Whole30 program during the pandemic, and since then, have had a lot of opportunities to hone in on my...
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