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Did you fall off track?⁠
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No problem...you’re human!😉⁠
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Everyone falls off track every now and then.⁠
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Here’s what you can do:⁠
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📌 First, and foremost, COMMIT to getting back on track. You can do it!⁠
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Whether you got off track by choice or compulsion, forgive yourself and move right on!⁠
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My favorite ways to reset?⁠
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✅ Get back to clean and simple Paleo or Whole30 eating for a few days to reset.⁠
✅ Get plenty of rest and down time to regroup.⁠
✅ Get to the pool for my favorite whole-body exercise.⁠
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You’re human, and humans by nature go off track with their behaviors. It doesn’t mean that you’re bad, nor does it mean you let those habits back in on a permanent basis.⁠
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Tips:⁠
📌 Journal about this experience. Write a list of reasons why you decided to change your lifestyle in the first place, that you can refer to. It could include a selfie of how you look when you feel out of control.⁠
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📌 Talk to supportive people. We need other people to help us heal and change.⁠
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I’m curious to know? What helps you get back on track?⁠
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#success #motivated #mindfulness #happiness #motivational #selflove #healthyliving #love #authentic #habits #wellness #habittracker #selfcare #youcandoit #personaldevelopment #personalgrowth #functionalmedicine #habitchange #behaviorchange #cbt #cognitivebasedtherapy #girlpower #womanpower #girlboss #womeninbusiness #bossbabe #bosslady #womenempowerment #womensupportingwomen #anxiety

On a regular basis, we hear from SMART women all o

On a regular basis, we hear from SMART women all over the planet who have a PCOS diagnosis and want more than what their doctor offered…⁠
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❌ “I was offered birth control hormones to regulate my period, but I know that’s not going to solve the PCOS, it will only mask it.”⁠
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❌ “I asked my doctor what I can do to heal this, and she said there really isn’t anything to do for intervention until I want to have kids. I am only 23 and not ready to have kids, but I want to take care of this now and not wait until then!”⁠
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❌ “I was told to diet and exercise, however, I need to know more about how to eat for PCOS and not just go on a diet. I know that dieting doesn’t work for me.”⁠
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❌ “I was put on birth control hormones as a teenager to control my periods, and now I am 32 and I want to go off them in order to get pregnant. I am terrified of how to do this successfully!”⁠
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❌ “I am only 16 and I don’t want to go on birth control pills but my doctor says that’s all I can do.”⁠
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I’m impressed by the ways these women are taking charge of their health and seeking options beyond what their doctors offer.🎉⁠
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And they are right to do so because there is a lot you can do to actually heal and reverse PCOS symptoms and lab markers. ✅⁠
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It’s also a very good idea to tackle this project to avoid the long-term risk factors of untreated PCOS.✅⁠
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I want you to know that there IS another way.⁠
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Sign up for a free initial consultation to discuss your other options.⁠
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#pcosnutrition⁠
#pcosfighter⁠
#pcosawareness⁠
#pcosweightloss⁠
#pcosdiet⁠
#pcossucks⁠
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#hashimotos⁠
#hashimoto⁠
#thyroidhealth⁠
#hashimotodiet⁠
#healinghashimotos⁠
#hypothyroidism⁠
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#fertilityjourney⁠
#fertilityjourney⁠
#fertilitysupport⁠
#fertilitydetox⁠
#nutritionforfertility⁠
#malefertility⁠
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#healthcoaching⁠
#healthcoaches⁠
#onlinehealthcoach⁠
#healthcoach⁠
#healthcoachlifestyle⁠
#healthcoachlife⁠
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#lifestylemedicine⁠
#rootcause⁠
#functionalmedicine⁠
#functionalnutritionist⁠
#fxmed⁠
#functionalnutrition⁠
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Have you heard about the Fasting Mimicking Diet (F

Have you heard about the Fasting Mimicking Diet (FMD)?

When it first was all the rage, my adventurous partner Seth and I decided to try the FMD, as I like to do before recommending them to patients.

✅ The science is there.
✅ The logic is there.
🤷🏻‍♀️ But I wanted to know how it actually FEELS to do it!

Here’s our story…

Day 1️⃣
I have to admit, everything ready-made was super appealing.✔️

We didn’t have to think about it or do any work.

📌 Day 1 was bearable, however we were tired, hungry and a tad grumpy.

Day 2️⃣
Seth woke up feeling great. He even went grocery shopping and didn’t die of fatigue or hunger.

Me, however – different story.😫
I woke up FULL of histamine reactions. 🚫

Why the difference?

I reacted to the packaged food ingredients (drat!) due to a long term struggle with #foodintolerances

🤷🏻‍♀️ What to do?

I decided to do a makeshift homemade version of the FMD with my “safe” foods.

📌 Day 2 was easier even on less food. Minds were clear and we were slightly tired, but not hungry or grumpy.

Day 3️⃣
Seth felt great. This is shocking, as he normally has the need-to-eat-frequently kind of metabolism.

He tried “muscle-ups” in the park for the first time in a couple of years. 🤯

I continued with my homemade version, and sorry, no muscle-ups.😝

I had lots of noise & rumbling in my intestines which felt really good. It could mean my migrating motor complex was waking up.

📌 Day 3 we were fully in the appetite suppression stage of fasting. Even with less food, it felt easier than the first 2 days. We were both not very hungry and had more energy.
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Days 4️⃣ / 5️⃣
📌 Day four was easy / uneventful.
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📌 Day five we had a HUGE amount of energy & mental clarity. I cleaned out the entire garage, which we had avoided for two years, while Seth worked all day with active pediatric patients. A clear win. 🎉
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Is the FMD right for you?
If you’re interested in the FMD, it’s good to do it under the guidance of a practitioner if you have medical conditions. .
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And if you’re curious to know how to do an “at-home-version” without prepackaged food -- I’ve created an online DIY program.
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Learn more by heading to the link in bio!

Has anyone told you that osteoarthritis is:⁠
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❔A normal part of aging?⁠
❔Genetic and there’s nothing you can do about it?⁠
❔Irreversible?⁠
❔Something you can only “manage” with medications, but not solve?⁠
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They were wrong. Osteoarthritis is not a normal part of aging! 👩‍🦳⁠
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Osteoarthritis that affects multiple joints is a systemic immune system disease – not a “wear and tear” disease. In other words, it’s an inflammatory condition that results in random joint breakdown, often for no reason.⁠
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All types of arthritic degeneration happen in an environment of inflammation.⁠
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You may take medication to suppress the inflammation, which may help you feel better by temporarily masking it, but it does not solve the underlying immune issue.⁠
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👉Solving arthritis for good⁠
In a nutshell, we try to identify the triggers of inflammation and resolve them. Afterward, natural anti-inflammatories can take care of residual inflammation, and use modalities to heal joint damage such as:⁠
✅Stem cell or PRP injections⁠
✅Acupuncture⁠
✅Supplements such as Tissue Regeneration Factor⁠
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In my clinical experience at least 80% of the time, OA inflammation is caused in part by a gut issue: Leaky gut - caused by inflammation, typically from:⁠
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🛑Inflammatory foods⁠
✅Food proteins that trigger an IgG antibody response⁠
✅Toxins from intestinal microbes like pathogenic bacteria or yeast⁠
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Fortunately it’s easy to identify the causes of leaky gut and fix it!⁠
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If fixing your diet and gut do not stop leaky gut and arthritis inflammation, then we look for other root causes of inflammation, such as:⁠
😣Stress chemistry⁠
😣Obesity⁠
😣High blood sugar, high insulin, or hypoglycemia⁠
😣Chronic allergies or histamine intolerance⁠
😣Chronic infections such as UTIs, vaginal BV or yeast, Epsteinn Barr, HPV, and Herpes, among others⁠
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Luckily all of the causes of inflammation can be investigated and taken care of.⁠
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Know someone with OA? Share this post with them!⁠
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Do you have doubts about your supplements? 💊⁠

Intermittent fasting is safe and healthy (for most

Intermittent fasting is safe and healthy (for most people)!
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And there are many reasons why it actually makes sense.
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First, why should we periodically take breaks from eating? ⏰
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24-hour convenience stores, packaged food, and refrigeration allow us unlimited access to food, makes us overfed and leads to the prediabetic epidemic we live in today.
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The ability to eat virtually anything, at any time, allows us to easily snack for 16 waking hours a day. That means you constantly crank up your blood sugar and insulin for this period of time without taking sufficient rest.
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Taking a longer break overnight, by breaking your fast (break-fast) after a 12 or 14 or even 16 hour rest, allows your metabolism time to rest. 💤
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During this time:
👉 Insulin takes a break
👉 Your insulin receptors have time to recover. Just as your muscles need recovery time after exercise, so do your cell’s insulin receptors after a long day of insulin bombardment.
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🍬Your body uses up the glucose
You first burn up glucose you store In your liver and muscles (called glycogen) and then you get to burn your fat store for energy. This process is deeply wired into your metabolism, and simply taking a break from eating as our paleolithic ancestors were forced to do, evokes your ability to reset your metabolism and burn fat stores.
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New research backs up intermittent fasting
A new study in Cell Metabolism followed 19 people over 12 weeks, who fasted daily for 14 hours.
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The participants in the study were all overweight with signs of metabolic syndrome. The study results were impressive in terms of:
✅3% reduction in weight
✅4% reduction in visceral fat, with lower waist circumference
✅Lower total and LDL cholesterol
✅Lower blood pressure
✅Hemoglobin A1C (a diabetes marker) lowered
✅More restful sleep
✅Better energy
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Questions about fasting? Let me know in the comments below!
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#paleo
#breakfast
#intermittentfasting
#IF
#fmd
#fastingmimickingdiet
#paleobreakfast
#hypoglycemia
#weightloss
#nutrition
#wellness
#functionalmedicine
#fasting
#intermittentfasting
#intermittentfastingdiet
#coffeeandfasting
#waterfasting
#fastingforweightloss
#fastingtips
#fastingforhealth

25 lifestyle tips to help with anxiety:⁠
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👉Meditation⁠
It’s proven to help anxiety, and over time it actually changes your brain⁠
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👉Spirituality⁠
It helps you feel like you’re a part of something larger than yourself⁠
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👉Community⁠
Hang out with supportive people⁠
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👉Exercise⁠
Moving your body can make you feel more confident, strong, and solid⁠
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👉Breathing practices⁠
This can instantly make you feel more calm and grounded⁠
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👉Biofeedback⁠
A home unit like Heart math or Muse gives you immediate feedback when you’re in the zone⁠
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👉Cognitive-based therapy⁠
Highly effective for changing your habitual runaway thoughts⁠
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👉Mindful movement⁠
Yoga, Tai Chi, and Feldenkrais lessons can shift your nervous system⁠
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👉Get enough sleep⁠
Sleep deprivation contributes to anxiety⁠
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👉Control your media consumption⁠
Filter your exposure to stressful and toxic media sources⁠
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👉Choose your friends⁠
Protect yourself from being around people who feel toxic⁠
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👉Talk with someone⁠
Talk to a friend or family member about how you feel⁠
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👉Journal⁠
Writing can help you release anxious thoughts⁠
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👉Acupuncture⁠
Elicits a release of your own calming neurotransmitters⁠
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👉Go for a walk in nature⁠
The negative ions and contact with the earth can calm you⁠
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👉Cuddle a pet⁠
It releases oxytocin, which is relaxing and calming⁠
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👉Volunteer⁠
Giving to others shifts your perspective and is socially rewarding⁠
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👉Leisure activities⁠
Listen to music that stirs your soul or read inspirational books⁠
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👉No more coffee⁠
Caffeine raises stress hormones - no denying this!⁠
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👉Practice gratitude⁠
It shifts your mental state and is proven to relieve anxiety⁠
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👉Cross things off your to-do list⁠
Especially if you feel overwhelmed - let things go⁠
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👉Use positive affirmations⁠
Write them down and post them on your mirror⁠
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👉Balance your blood sugar⁠
Blood sugar fluctuations can contribute to anxiety⁠
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👉Pick up an art or craft⁠
Tapping into creative energy is therapeutic⁠
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👉Take a warm bath⁠
Heat is calming. Add magnesium salts for enhanced relaxation⁠
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Save this post to easily refer back to it!⁠
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