Bloated & anxious? The gut-mind (+ my dirty little secret)
Gut health…sometimes simple, sometimes complex, ALWAYS foundational to balanced hormones, a robust metabolism and reaching your health goals.
6 Easy Ways to Eat Healthy When Life Gets Crazy
Feel like you’re too busy to cook healthy meals? I gotchoo - here are a few tips my clients and I use to help us avoid take-out and stay the course on healthy eating.
Stuck with extra weight? Your “normal” insulin may not be normal!
Insulin is one of THE most important indicators for our health, and the key to weight loss for many people struggling with stubborn weight gain…yet standard reference ranges are insane. Here’s what to look for and what to do if your insulin is too high.
5 Easy Ways To Balance Your Blood Sugar After Overeating
Simple, easy, natural tricks you can use to avoid feeling like hot, guilty garbage next time you overindulge (we all do it!)…and yes, they can help with weight loss too.
Is an off-kilter “body clock” sabotaging your goals?
A disrupted circadian rhythm can throw off everything! It’s governed in part by the hormones cortisol + melatonin, and impacts every aspect of our health…including our ability to lose weight, sleep well and remain calm. Here’s how to care for yours.
Why “normal” hormone levels are NOT optimal
Your hormones might fall into “normal” reference ranges, but that’s often to sufficient to set you up for vitality and excellent health, long-term or short-term.
Thyroid: conventional medicine misses the mark on this hormone crucial for healthy aging (& weight loss)!
We all need to pay closer attention to our thyroid health as we get older, yet so many of us are slipping through the cracks in conventional medicine. Here’s a smarter way to assess thyroid health, including symptoms to watch for + the blood tests you need!
Weight loss myth: MORE exercise does NOT always = more calories burned!
This WILL blow your mind when it comes to how you think about working out “to burn calories.” It certainly blew mine when I was struggling with 20 extra lbs years ago!
Peptides: My favorite, little-known, natural longevity tools!
Peptides are incredible! 'Master regulators' of the body, they’re tools we can leverage to heal and recover faster and more completely…like little ‘youth molecules.’ They can even support healing from issues standard medicine cannot. And, they have a multitude of uses and longevity benefits. This is a quick primer to give you the basics on these powerful allies.
An easier, more effective way to exercise, manage blood sugar & slim down! 👏
Most people do one long, draining workout in an otherwise largely sedentary day…But research shows that all that sitting around actually negates the benefits of that workout from a metabolic and cardiovascular standpoint! Eeek!
Here’s something better for your health, longevity and schedule!
The EASIEST way to improve your metabolic health AND beat night time cravings
This is one of my all-time favorite longevity tips!
It’ll also reduce your blood sugar, cholesterol, cortisol, inflammation, stress and long-term disease risk…
AND give you steadier energy all day and help you lose weight!
Sustainable, healthy weight loss *MUST* be gentle, not stressful
Knowing the difference between healthy and unhealthy stress is key to LASTING weight loss and a more joyful life...
Why? Because in our quest to lose weight, we turn “healthy” stressors that can be leveraged for fat loss unhealthy stressors that sabotage our progress…
Anxiety & depression: should you use SSRIs? Hormones? Both? 💊
Research shows that nearly 60% of women report anxiety & 44% experience depression in perimenopause due to hormone changes.
Why? Can SSRI’s help? Can hormones help?
Coffee for longevity: TIMING makes the difference! ☕️
The research shows that coffee has LOADS of health benefits - including cardiovascular and cogitnive…
AND, new research shows that - like many healthy habits - it turns out that the TIMING of when we drink coffee is the CRITICAL factor in reaping those amazing benefits.
Estrogen dominance: a common cause of midlife woes
Estrogen dominance is INCREDIBLY common in perimenopause and often starts EARLY in the journey (“phase 1 peri”, as I like to call it).
Good news: It is relatively straightforward to deal with.
Why I don’t recommend getting your protein from plants (especially plant-based protein powders) 🥬
Unless they’re adamantly vegan, I always steer my clients away from trying to fulfil their protein needs with plants, especially plant-based protein powders.
Why not just fill up on plant proteins and Vega shakes? Here are a few good reasons.
Calories are NOT all created equal: let’s talk macronutrients 🍎
The bottom line here is that not all calories are created equal, and that’s partly because of their calorie content but also how the different macros affect your body…and why protein is so magical!
“How many calories should I eat?” 🙅♀️
I hope this provides you with a little framework for thinking about your caloric needs and how you might tweak your intake according to your NEAT, the amount of muscle on your body and your workout intensity the day (or 2) before.
Exercise, meal timing & fat loss: The ✅ right & ❌wrong (but common) approaches
Most people - the experts included - are making a MASSIVE MISTAKE in the way they think about weight management when it comes to calorie intake, calorie burn and exercise.
Here it is: Matching food/calorie intake to overall activity level across an entire day.
💃🏼How to hit your epic protein target easily (without a ton of meat)! ✨
The science shows that simply increasing your protein intake (A LOT) promotes effortless fat loss…
Here’s an easy, affordable trick you can use to help both your waistline and your longevity without adding a silly amount of meat to your diet.