How is your body as we wrap up the last week of the year?

Teaching people how to tune into their body and give it exactly what it needs so they can achieve their ideal health and weight is one of the main things I focus on with clients.

I know you want to feel like your best self, so to help you do this, I’ve been sharing a series of simple tips to balance your hormones during the holidays on Instagram and Facebook.

These posts have been loaded with helpful insights along with practical things you can do to balance your hormones, boost energy and manage your weight during the holiday season.

Hormones tend to take a hit during the holiday season, as you focus SO much on giving to others this time of year and maybe less on giving to yourself with all the holiday festivities, last-minute gift shopping, and visiting family or friends.

By the end of it all, I bet you usually feel just like I used to…wiped out or wonder why you feel so fat, tired, and sick all the time.

To help you keep your hormones happy this holiday season and feel your best going into the new year, on December 12th I kicked off my annual series called “12 Days of Healthy Hormone Hacks for the Holidays”

Here’s a recap of a few simple tips I recently shared, and you can catch ALL of them on Instagram and Facebook…

https://youtu.be/NDnav8CSO28

Day 6:  Bank Some Sleep
Sleep often slips away during the holiday season as you stay up late…

• Burning the midnight oil to meet last-minute work deadlines
• Wrapping presents when kids or loved ones are asleep
• Dancing or socializing the night away at holiday parties
• Waiting for Santa or loved ones to arrive
• Or by taking red-eye flights to save a few bucks

Have you noticed that even when you get 8 hours of sleep or allow yourself to sleep in after a late night, you just don’t seem to wake up feeling rested?

Our body has an internal clock according to the sun’s cycles. This internal clock determines specific times of day when the body does critical functions to help keep our hormones balanced.

For example, from 10 pm to 2 am, it…

• It releases human growth hormone to repair damaged cells and create new ones. 
• Cortisol levels are at their lowest and melatonin hormone peaks to support restful sleep  

And from 2 am to 4 am…The liver and gallbladder do their deepest detox work to get rid of toxins.

The body does not shift its internal clock if these critical sleeping windows are missed, it simply can’t perform these functions well, and our hormones take a hit. Regularly staying up late can flip the cortisol rhythm, mess with melatonin production, and disrupt all other hormones.

Obviously, there are some fun-filled and valid reasons to miss some shut-eye this time of year, but you can make up for it by banking on sleep on the days you can get to bed at a reasonable time.

Every hour of sleep before midnight is worth 2 hours of rest! 

When you can, get to bed by 10 pm or earlier to bank sleep for late nights ahead or to make up for the ones already had. 

Getting good quality sleep at optimal times will help you wake up feeling rested and support hormone balance through the holidays.

***

Day 5: Crush Some Cruciferous Veggies
It’s the last full weekend before the holiday season reaches its peak, and all through the town, celebration cocktails are going down… meaning estrogen levels are on the rise.

ONE alcoholic beverage can increase estrogen levels in the body for up to 24 hours, but this time of year there’s bound to be more than one drink with back-to-back holiday festivities, not giving your body a full 24-hour break to normalize estrogen levels.

Aside from alcohol, we come in contact with more xenoestrogen-type toxins, such as plastics that increase estrogen in the body this time of year.

Consistently elevated estrogen levels can contribute to estrogen dominance, weight gain, thyroid imbalances, sleep issues, mood swings, and more. 

But don’t worry about indulging this holiday season if you focus on crushing some cruciferous veggies.

Cruciferous vegetables are known for their anti-estrogenic effects. They contain a compound called DIM (3’3 diindolylmethane) which helps eliminate estrogen through the liver.

Most of them also contain chlorophyll (found in the green leaves), which aids in reducing estrogen through improved liver health. 

See where you can incorporate some of these cruciferous veggies for the rest of the year and beyond…

• Arugula
• Bok Choy
• Broccoli
• Brussels Sprouts
• Cabbage
• Cauliflower
• Collard Greens
• Kale
• Mustard greens
• Radish
• Turnip
• Watercress

Some of my favorite holiday side dishes include roasted Brussels sprouts and arugula-based winter salads. 

Keep that estrogen in check by crushing some cruciferous veggies as we wind down the year!

***

Day 4: Wake Up with Warm Water
Whether it’s cold outside or not, start your day with warm, lemon-salted water while brewing your usual cup of coffee or tea to boost hormone balance!

Make your hormones happy this holiday season with a cup of warm water, a slice of lemon, and a pinch of Celtic, Himalayan, or sea salt.

Lemons have been known to help detoxify the liver, which plays a major role in hormone balance by facilitating actions such as thyroid T4 to T3 conversion and eliminating excess estrogen, to help achieve ideal weight, sleep, and mood.

A pinch of Celtic, Himalayan, or sea salt promotes important hydration and electrolyte balance for hormone and cellular function. Plus, the magnesium, sodium, and potassium in the salt nourish the adrenal glands that produce cortisol and DHEA hormones, along with some adrenaline, estrogen, and other hormones as well.

Warm or room temperature water aids in the absorption of the lemon and salt nutrients in addition to promoting digestive health and bowel movements – which is how we get rid of toxins or excess hormones that impact body balance. Warm water gives your body a gentle nudge to get going instead of a cold electric shock.

During holiday craziness, we are more likely to forget about drinking water throughout the day and to indulge in dehydrating things such as alcohol, coffee, and traveling.

This holiday season, add a cup of warm, lemon-salted water to your morning to start your day with a hydrating healthy hormone boost!

***

Head on over to my Instagram and/or Facebook to see what other tips you might have missed AND to catch the last of my 12 Days of Healthy Hormone Hacks for the Holidays.

P.S. Turn on your Facebook and/or Instagram notifications for my pages so you don’t miss a single simple tip to keep your hormones intact this holiday season, AND remember to save the posts for future reference because these tips can help balance hormones all year long!

Can you believe we’re already in full-blown holiday season mode? Where did the year go?

While there’s an abundance of joy and gratitude going around this time of year…

By the end of it all, do you usually feel wiped out or wonder why you feel so fat, tired, and sick all the time?

It’s because your hormones took a hit!

The holidays can wreak havoc on your hormones while you focus more on giving to others this time of year and not so much on giving to yourself as you run around from holiday parties, last-minute gift shopping, and visiting family or friends.

There is a way to “do all the holiday things” AND support your hormones at the same time.

To help you keep your hormones happy this holiday season and breathe life back into your body for the new year, TODAY I kicked off my annual Instagram and Facebook series called “12 Days of Healthy Hormone Hacks for the Holidays” 

Over 12 days on Instagram and Facebook, catch my videos and posts where I’m sharing simple tips for practical things you can do to keep your hormones, energy and weight balanced while you enjoy the holiday season!

Here’s a sneak peek at the simple tips I’ve lined up for you…

Day 1 – Fill Up With Fat
This likely sounds counterintuitive, but trust me, it’s not when it comes to your hormones, energy levels, and kicking cravings!  

The body needs healthy dietary fats that are broken down into LDL and cholesterol, along with other nutrients such as B vitamins, to maintain hormone balance. Yep, you heard me right. LDL and cholesterol are actually necessary for hormones. Fat gets a bad rap, but it’s not bad for you if sourced in a healthy way.

Filling up with healthy fats can also help balance blood sugar for longer-lasting energy, reduce inflammation, and kick cravings.

So what healthy fats should you indulge in during the holidays?

• Avocado on its own, as guacamole, or as an oil
• Full-fat coconut milk in your coffee, tea, or smoothies
• Organic, nitrate, and gluten-free bacon
• Cold-Pressed organic olive or coconut oil
• Grass-fed ghee instead of butter (less inflammatory) 
• Fatty cuts of organic pasture-raised meats and eggs

One of my favorite fat-bomb beverages is a matcha latte or coffee with full-fat coconut milk and vanilla bean ghee. This keeps me feeling full and energized for 5 hours or more!

I always fill up on fat before I hit a holiday party or aim to eat the fattiest snacks while there, to keep my hormones happy and hunger under control.

Focus on filling up with healthy fats throughout the day and notice the way it makes you feel more full, more energized, and craving-free.

***

Day 2 – Breathe Deeply
We’re constantly moving this time of year – decorating, planning, working, shopping, traveling, cooking, cleaning, and socializing. While all are necessary and some fun, it does take a toll on hormonal health.

Constant movement triggers our sympathetic nervous system, eliciting a stress response, aka the fight or flight response. In a stressed state, our body uses a lot of valuable hormonal resources. Cortisol is the primary hormone at play, but it is not the only one impacted in a negative way.

In stress mode, our body directs valuable resources outward for quick thinking and quick-moving, leaving little resources for critical functions in our body to take place, keeping our health in line.

BUT in just 2 minutes or less, you can snap yourself out of stress mode and quickly into rest and relaxation mode, bringing your hormones back into balance so your body can heal from all the work it has been doing. Here’s how…

Deep Breathing.

It’s that simple. When we breathe deep and rhythmically like a relaxed person, we can instantly flip the switch from fight or flight mode into a more relaxed and healing state.

Try this ten times…

• Inhale for 5 seconds
• Hold the breath 5 seconds
• Exhale for 7 seconds

Use this simple breathing technique anytime you notice yourself moving too fast, when you’ve gone a long time without a break, or feel anxious to instantly bring cortisol and other hormones back into balance.

I do this in the morning, afternoon, and before bed. Set a reminder on your phone to stop at least once a day this holiday season to breathe deeply and promote hormone balance.

***

Day 3 – Go Green
Inflammatory factors are on the rise during the holidays as we indulge in different foods or beverages that might have a more inflammatory effect on the body or as we encounter toxins while traveling and experience mental or emotional stress that is common this time of year.

Inflammation is a root cause of hormone imbalances, low energy and weight challenges. It drives cortisol out of balance, creating a domino effect on other hormones such as estrogen, progesterone, testosterone, and thyroid. Over time, constant inflammation (even low levels) can overwhelm the immune system, making you more susceptible to seasonal sickness and even autoimmune conditions.

Sure, you’re going to indulge during the holidays, and you can’t always control toxin exposure or the need to travel, but there are things you can do on a daily basis to calm the inflammatory fire.

To help you reduce inflammation daily – GO GREEN!

One cup of green tea has an abundance of anti-inflammatory effects that can positively impact your hormones and digestive health. EGCG is an active green tea ingredient that modulates genes to produce an anti-inflammatory effect.

To help contain the inflammatory fire, aim to incorporate a cup of green tea daily during the holidays.

This is such an easy task! You can grab a cup of green tea almost anywhere while traveling or pack it to always have with you. It’s the perfect drink to start your day or keep you warm when it’s cold outside.

As mentioned on tip day 1, filling up with fats supports hormones, and one of my favorite fat-bomb beverages is a matcha green tea latte with full-fat coconut milk and vanilla bean ghee. This keeps me feeling full and energized for at least 5 hours, plus it has all the added anti-inflammatory benefits.

You can’t go wrong by going green this holiday season to keep your hormones happy.

***

Make sure you’re following me closely on Instagram and Facebook to catch all of my 12 Days of Healthy Hormone Hacks for the Holidays!

P.S. Turn on your Facebook and/or Instagram notifications for my pages so you don’t miss a single simple tip to keep your hormones intact this holiday season, AND remember to save the posts for future reference because these tips can help balance hormones all year long!

This question might be personal, but do you wake up to pee in the middle of the night?

And if you do, are you paying attention to the time when you wake up for a quick bathroom run before falling back asleep?

I would say that 90% of the people I’ve spoken to are in this late-night bathroom boat; waking up to pee usually between 1-3 am.

But here’s the thing: waking up to pee in the middle of the night is NOT normal, AND it can contribute to weight gain over time.

Waking up to pee in the wee hours (pun intended! LOL) of the night or morning is actually a huge clue about your health.  

It can give you great insight about your blood sugar balance, detoxification system, and emotional state – all of which ultimately impact energy levels, ability to lose weight and feel like your best self. 

However, we’ve been conditioned to think that using the bathroom or getting up in the middle of the night is normal; it’s just a part of getting older and drinking too many fluids before bed.

Personally, I can take down over 8 ounces of water before bed and sleep soundly through the night.  And with age, I haven’t developed a need to pee in the middle of the night.

I’ve also seen many of my clients turn their late-night potty runs or wake-up-for-no-reason experiences into a thing of the past once they address the underlying issues triggering their body to do this.

Aside from waking up to pee or otherwise providing a clue about your health status, this disruptive habit also interferes with your body’s ability to fully recover at night. This can leave you feeling slow to get going in the morning, and more prone to cravings, weight gain, hormone imbalances, and other health issues down the road.

It’s time to retrain your body so you can sleep through the night, wake up feeling like your best self, and shed pounds overnight!

In this week’s video and blog, I’m going to bust through these middle-of-the-night wake-up myths and give you my top tips for solid sleep so you can wake up rested, and achieve your ideal health and weight!

To start, let’s talk about why waking in the middle of the night is such a big health deal breaker in the first place.

According to your body’s internal clock, known as your circadian rhythm, the most optimal sleep time frame to feel like your best self is 10 pm to 4 am.

This internal clock is ruled by the sun and the moon cycles.  

When the sun rises in the morning, temperature and light increase, letting your body know it’s time to get up and get moving. Morning is when you should have the most energy, and it will slowly taper off throughout the day into the evening in alignment with the sun cycle and your internal clock. 

When the sun sets in the evening, temperature and light decrease, signaling your body to prepare for sleep by dropping your energy levels, releasing the sleep hormone known as melatonin, and transitioning into the nervous system’s parasympathetic rest and digest mode.

In parasympathetic mode, your body sends all of its blood flow and resources inwards to organs that support digestion, detoxification, circulation, and restoration.

Based on this internal clock, your body does some massive repair work in the middle of the night while in peak parasympathetic mode from 10 pm to 4 am. If you’re not sleeping, the parasympathetic process is interrupted and this work can’t happen, leaving you feeling tired and unrested the next morning. 

This is why if you go to sleep late or wake up in the middle of the night, you still feel tired no matter how much you sleep the next day or despite the number of sleep hours you get.

Low energy can then lead to cravings as your body searches for fuel to keep you going throughout the day. You find yourself craving quick energy fixes in the form of carbs, sugars, and caffeine that can disrupt your sleep even more.

And all of this negatively impacts your ability to lose weight from the foods you end up eating for energy to the hormone imbalances and detox backup a disrupted night of sleep creates. 

So now that you know how important it is to sleep through the night in order to wake up rested and feeling your best, let’s address retraining your body so you can get the critical window of sleep you need.

Waking up in the middle of the night strongly correlates with 3 primary scenarios…

Scenario #1: Your Blood Sugar Drops
This is the most common one I see. When your blood sugar drops too low, your body releases the hormone cortisol to bring it back into balance.  

You might know of cortisol as your stress hormone, which it is, among other things. Cortisol is also what spikes in the morning when the sun rises as part of your circadian rhythm to give you the energy to get up and get going.  

When your blood sugar drops in the middle of the night, cortisol is released, giving you this same boost of energy. It’s like getting a shot of adrenaline, and what does everyone do instinctually when they wake up?…go to the bathroom!  

Constant high outputs of cortisol like this also strongly correlate with weight gain around your midsection. 

So balancing your blood sugar is the first thing you can do to promote sleeping through the night. Having balanced blood sugar also helps you to avoid cravings and lose weight. 

Eating the right ratios of proteins, carbs, and fat at each meal will help you to balance your blood sugar and get better sleep.  

When you’re eating the right ratio of protein, carbs, and fats per meal, you will:

• Be able to go 3-5 hours or more without feeling hungry or needing to snack
• Have energy for hours and feel recharged
• Think clearly, feel uplifted, and be more positive

Figuring out your food ratios is pretty simple. All you need to do is:

1. Tune into your body 30 minutes to 2 hours after eating
2. Notice how it’s responding to what you ate
3. Adjust your food ratios until you get the perfect response!

To help you figure out what ratios are right for your body to get a good night’s sleep, click here to get my Food & Body Language Log.

Scenario #2: Look at Your Liver
Balancing blood sugar usually solves about 90% of the sleep disruption issues I see, but when it doesn’t, it’s time to look at your liver.

Based on your internal clock, your liver and other detoxification organs do their deepest detox work from about 1 to 3 am. 

If you find yourself waking up during this time, it could indicate a toxic build-up or detox traffic jam. Your liver and detox organs could be burdened by too many toxins or struggling to eliminate them. This can lead to a build-up of estrogen and toxins in the body that can also contribute to weight gain.

In this scenario, incorporating more detoxifying foods such as beets, grapefruit, lemon, cilantro, and dandelion while avoiding processed and non-organic can positively impact your detox body’s detox system. 

A daily natural liver support supplement containing ingredients such as tudca, NAC, milk thistle, dandelion, artichoke leaf, and burdock root can be extremely beneficial given the number of toxins our body is bombarded with daily. 

Pairing this with balancing your blood sugar should do the trick and give you the best night’s sleep ever!

(SIDE NOTE: Scenarios 1 & 2 also highly correlate with root causes of PCOS as I’ll be discussing in more detail during the Transforming PCOS Summit starting Nov. 18th)

Scenario #3: Emotional Influences
If you’ve tried loving your liver more and balancing your blood sugar but still wake up in the middle of the night, it’s time to explore emotional influences.

According to Chinese Medicine, each organ of the body is associated with a certain emotion, and as we just discussed in scenario #2, organs do deep work during a certain time of the night based on your internal clock.

We can put these two clues together to uncover the emotional influences waking you up at night.

For example, waking up between 1 and 3 am is associated with the detox organs (i.e. liver and gallbladder); the emotions connected to these can be grief, anger, fear, and depression.

Journaling, meditating, or seeking counseling around these emotions can quickly put your sleep issues to rest.  Sometimes we don’t suspect we’re dealing with these emotions, but we are.  Grief, for example, isn’t always related to the loss of a loved one. It could be related to a recent job change, as we grieve leaving behind the old ways even with excitement for what is to come. 

The bottom line, waking up in the middle of the night is NOT normal, and sleeping through the night consistently is part of the formula for feeling like your best self.

I’ve yet to see a client who can’t sleep through the night when we address these three scenarios, and as I said, most of the time we knock it out with just one.

I’d love to know what you found most helpful about the information I’ve shared.  

Comment below with your biggest aha, insight, or takeaway! 

I’m curious, what does “eating healthy” mean to you?

When I graduated from college after studying fitness, nutrition, and health for 4 years, I thought eating healthy meant you should…

• Be in a caloric deficit by eating less and moving more
• Have a snack or meal every 2 hours
• Always eat 3 solid meals per day
• Eat low fat, lean meats, veggies, fruits, dairy, starches, and whole grains according to the food guide pyramid now known as the “plate”

So I did exactly what I was taught, and I felt like crap instead of feeling great and having my ideal health and weight.

It turns out there’s a LOT more to eating healthy than what we were taught in school or what you might have read on your own about diets and nutrition.

In fact, some so-called healthy foods aren’t healthy for you.  

It took me years to figure out what foods were healthy for my body. When I finally figured it out, it made getting the results I desired so much easier! So I want to help you cut to the chase and get to the bottom of what foods are healthy for you so you can feel like your best self too, instead of wasting time trying to figure it out.

I see so many clients and people feeling frustrated about food and eating healthy. They’ve tried just about everything with little to no results. They’ll literally say…

I’m eating healthy, but I’m not getting any results!

OR…

I’ve tried (insert any type of diet) but didn’t get the same results others get.

Do you find yourself feeling frustrated like this too?

In theory, the clients I’ve worked with are “eating healthy.” They are often eating a Paleo, Whole30, Keto, or a generally well-rounded and clean diet. In some cases, they are eating mostly organic foods, good sources of meat, and even avoiding some of the well-known inflammatory foods.  

But they still aren’t getting results. They still struggle with digestive upset, weight, anxiety, hormone imbalances, or other nagging health issues.

All because eating healthy isn’t always healthy for YOU.

In this week’s video and blog, I’ll reveal why some of the healthy foods you’re eating might not be healthy for you and give you tips to figure out what is healthy for YOU.

There’s a difference between eating healthy and eating right for your body.

Eating right for your body will incorporate healthy foods, but not all healthy foods are right for your body.

Most diet approaches tend to focus on food elimination, which is good considering that oftentimes it means eliminating the top inflammatory foods such as gluten, dairy, sugar, soy, alcohol, and even other grains or foods containing lectins.

However, most dietary approaches fail to consider two key components to eating healthy for your body:

1. Macronutrient (protein, carb, and fat) balance
2. Specific food sensitivities

Eating the right balance of proteins, carbs, and fats gives your body the right ratios of fuel so it can function at its potential. Understanding and eating according to your macronutrient needs can instantly:

• Reduce digestive stress
• Increase energy
• Fight off food cravings

But you can still run into issues when eating the right balance of macronutrients if you’re eating foods that you’re sensitive to. 

Food sensitivities aren’t always obvious. They don’t always show up as digestive upset, which is why you might think you don’t have any. Other common food sensitivity symptoms can include:

• Anxiety
• Skin breakouts
• Low energy or fatigue
• Poor sleep
• Weight gain or resistant weight loss

Food sensitivities or poor macronutrient balance could certainly be secretly sabotaging your healthy eating efforts and results!

Consider a banana, for example. Globally, most would agree it’s healthy food full of potassium and nutrients, but if you have a sensitivity to bananas OR they contain too many carbs and sugars for what your body can tolerate in one sitting, then they aren’t a healthy food for you. 

When you eat something like a banana that has these negative effects on you, it spikes blood sugar and inflammation, reduces nutrient absorption, disrupts hormone balance, messes with your sleep and energy, and leaves you craving more food to get another energy bump.

Wearing Continuous Glucose Monitor (CGM) for as little as two weeks will help you gather real-time insights about how your body is responding to bananas or other so-called healthy foods your body might be having a response to. 

When my husband found out he was sensitive to beef, he lost 5 pounds within a week of removing it from his diet. 

Beyond these two key components, there could be even more to consider, such as high oxalates and FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols)

Oxalates are a naturally occurring element in foods and in the body, but an abundance of oxalates leads to kidney stones, chronic joint pain, mineral deficiencies, and more. Oxalates can especially become problematic when Candida or yeast overgrowth is going on the body.

Some of the foods highest in oxalates include:

• Dark chocolate
• Nuts
• Berries
• Citrus fruits
• Beets
• Sweet potatoes
• Zucchini and other summer squashes
• Dark leafy greens such as spinach and certain kinds of kale

Just about every one of them is considered a healthy food!

And FODMAP foods can be problematic with an overly inflamed or leaky digestive system, making it hard to break down these foods, leading to fermentation and bacteria overgrowth in the gut.

Some of the highest FODMAP foods are:

• Garlic
• Onion
• Fruits
• Grains
• Certain nuts and legumes

See how you could be eating so-called healthy foods that aren’t actually healthy for YOU?

The best healthy eating plan considers your body’s specific needs and combines the elements related to macronutrient balance, food sensitivities, and other physiological factors.

When working with clients to figure out what foods are right for their bodies, we always do a series of functional lab tests to uncover all of the pieces to their health puzzle and then use that data to guide recommendations for how to eat healthy for their body.

The series of tests will often include a:

• Food sensitivity test to pinpoint specific foods they are reactive to
• Metabolic typing test to assess ideal macronutrient balance
• Stool sample test to evaluate digestive and intestinal health

There is no one-size-fits-all when it comes to eating healthy for YOUR body.

If you want to dial in the right balance of carbs, fats, and protein for your body, click here to get my Food & Body Language Log to start dialing in your macronutrient ratios. 

P.S. Combining my Food & Body Language Log with Theia’s Continuous Glucose Monitor will get you even great insights and results; click here to grab a CGM today!

If you’ve been following me on Instagram or Facebook recently, you know I’ve been traveling like CRAZY (I’ve only been home for one of the last 4 weeks!)

In fact, tomorrow I board another flight to celebrate my dad’s 70th birthday and will be attending 3 more events to wrap up the month!

Since I’m hitting the road again tomorrow, I’m going to keep this short AND make sure it’s packed with a TON of useful information for you.

As much as I love traveling, it used to wipe me out and set my health back, but I know how to do it differently so I can feel as good, if not better, upon my return than when I left.

Whether you’re traveling as much as me or enjoying life at home, your body is hard at work for you all year long—it’s constantly filtering out toxins that you unknowingly or knowingly are exposed to; digesting and converting food to energy for you; and even running on little sleep or pushing through overworking.

We live in a world where more and more toxins are being released into the environment every day, week, month, and year. There are far more than we can ever fathom, and our bodies have taken on a huge burden as a result.

During the 2020 pandemic, your toxin exposure increased tenfold as a result of being confined indoors more than before, in addition to the heightened use of disinfectants and hand sanitizers.

The air inside your home alone is said to be up to 100% more toxic than the air outside due to paint, sealants, fire retardants, and cleaning products.

All of these micro or macro exposures add up over time leading to weight gain, low energy, hormone imbalances, bloating, allergies, and a laundry list of other symptoms or health issues.

Reducing your body’s daily toxic burden is fairly simple once you know how to identify toxins in your environment, and by putting some simple healthy habits in place to support your body’s natural elimination process.

Implementing simple strategies to detox my body daily has been pivotal in not only achieving my ideal health and weight but also maintaining it while traveling.

To help you feel like your best too, I’m sharing these simple strategies with you in a FREE MASTERCLASS YOU CAN ACCESS TODAY!

Access the Masterclass…Simple Daily Detox Strategies: No Juices, Gimmicks or Supplements Required!

This Masterclass will examine some of the biggest myths around detoxing your body from toxic burdens and what you should know or be doing instead…

MYTH #1 – Juice Cleansing Is The Best Way To Detox
FACT – It’s a waste of money if you’re not eating protein. Protein is required for your body to actually move toxic elements through the different phases of detoxification in order to eliminate them.

MYTH #2 – Diet & Exercise Are The Key To Weight Loss & Eliminating Toxins
FACT – Diet and exercise aren’t really enough. The liver is the powerhouse when it comes to eliminating toxins and regulating your metabolism and energy. You need to show your liver some love in order to get the results you’re looking for, and one of the best ways to support your liver is sleeping from 10 pm to 4 am. 

MYTH #3 – Detoxing Requires Expensive Supplements
FACT – Supplements help, but aren’t the ultimate answer. You have to decrease the toxic stuff coming in and increase the toxic stuff going out consistently. Otherwise, supplements are just keeping you afloat, but not helping you to actually get ahead.

MYTH #4 – Detoxing / Cleansing Means Deprivation
FACT – No, it doesn’t at all! There are simple ways to detox your body daily using food, water, sleep, exercise, and at-home liver-supporting techniques that allow you to enjoy food and life.

It’s a total shift in perspective to help you take control of your health and feel like your best self!

Access the Masterclass…Simple Daily Detox Strategies: No Juices, Gimmicks or Supplements Required!

And after you watch it, comment below to let me know what your biggest takeaway is for how you can naturally detox your body daily.

The end of Summer is approaching and it made me wonder….

How have you been feeling in your body?

I’ve had my fair share of body image and health struggles, but eventually, with the right lab tests and resources, I was able to get my body back to feeling like home again for good.

You deserve to look and feel your best too, and I’m proof that it’s possible for you.

Summer and travel plans tend to stir up all kinds of judgments, criticisms, wants, and desires related to how you feel in your body.

Would you love to feel like your old self again so you can live life to the fullest?

…be the energetic, clear-minded, great skin, creative, in-shape, productive, pain-free and bloat-free person you used to be?

I know. I’ve been there, and many of the clients I’ve worked with have been too.

There once was a time when I felt like a stranger in my own body.

Acne took over the radiant skin I was always so proud of. Extra weight or bloating hid the muscle tone I worked so hard for and drastically reduced my outfit options. Low energy limited my ability to show up in life; to be the social butterfly I had always been, to be present or creative in my work and at home.

All I could think about was a time when I felt physically and mentally fit. I didn’t have any limitations. All I wanted was to find myself in that place again.

Do you ever find yourself wondering why you don’t have the energy to do the simplest tasks, such as putting away the laundry, going for a leisurely bike ride, or paying attention to a conversation?

Does getting dressed every morning feel like internal warfare with yourself – you put something on, criticize yourself in the mirror, and change your outfit a million times until you find something that doesn’t make you feel like a stuffed sausage?

If you feel this way or have ever felt this way, can I get a hell yeah?

If so comment below to let me know!

It felt like I had tried everything before finally figuring out how to get my body back for good – but I did get it back, and you can too.

The first thing you need to know is… there is WAY more to getting your body back than changing your diet and exercising.

And the second thing you need to know is that it doesn’t have to be complicated.

Diet and exercise are just two pieces of the puzzle when it comes to feeling like your best self, but they are only effective when the body is running on all cylinders.

Think of it like this…

If you owned a high-profile performance vehicle, filled it with the highest quality fuel, and tried to take it from zero to sixty in 30 seconds with a clogged air filter, empty oil canister, imbalanced tires, and sketchy electrical system, what do you think would happen?

The car wouldn’t perform as expected, right?

This is similar to what happens when you try eating right and exercising, but get little to no results. Something is going on underneath the hood that reduces the efficacy of your efforts.

In this week’s video and blog, I want to help you understand what is likely going on underneath your hood and how you can fix it so you can get your body back for good.

Have you ever caught yourself staring in the mirror, wondering how you got here?

Wondering…

…where did all the weight come from?
…is everyone else noticing the circles under your eyes?
…how are you going to make it through all your meetings today?
…what would happen if you just went back to bed and hid under the covers?

So many of my clients have felt this way too, myself included, but we have also found a way to get their bodies back for good with the right lab testing and guidance.

What you’re experiencing did not happen overnight. Feeling out of place in your body is something that has occurred over time amongst the shuffle of work, family, responsibilities, travel, stress, and anything else going on in your life.

Feeling uncomfortable in your skin happens when…

• Your hormone system goes haywire
• Your immune system gets weak
• Your digestive system is dysfunctional
• Your detoxification system doesn’t work
• Your energy system gets slowed down
• And your nervous system sends mixed signals

To get your body back for good, you’ve got to get all of the systems of the body running right, just like a high-profile performance vehicle.

If your expensive, high-profile performance car wasn’t running right, what would you do?

You would take it to the best specialist around for a thorough evaluation that would include a variety of diagnostic tests to check every aspect of the engine, fuel lines, tires, pumps, and more.

To get your body back for good, you’ll want to do the same thing so you can understand what is going on underneath the hood; what’s happening with your hormones, immune, digestion, detoxification, energy, and nervous system, so you’ll know exactly what steps to take to restore function and feel your best again.

Here’s the caveat though…

Running typical blood tests with a general practitioner, or even some specialists won’t get you ALL the answers you’re looking for.

To REALLY see how your body is functioning, you’re going to need to run functional lab tests that provide deeper insights about function!

The good news is that these functional lab tests are super easy to do. Most of them are urine, saliva, and stool-based, making it convenient for you to do them in the comfort of your own home.

And when working with the right health expert (like me!) you can use the data from these lab tests to guide:

• What foods are right for your body
• How much sleep you need and when
• What type of exercise will get you the best results
• Which stress-reducing tools would be most effective for you
• And what toxins or other environmental factors you should minimize to boost your health

To get all of your body systems running right to operate at your highest potential!

Now doesn’t that sound pretty straightforward?

Instead of guessing about what you should be doing to feel good in your body again.

Using the data from functional lab tests to guide recommendations for diet, rest, exercise, stress reduction, supplementation, and toxin removal is exactly how I assist clients of mine such as…

…Leslie, lost over 20 lbs in 6 months bringing her back to pre-college weight, and has an abundance of energy all day long…

…Kristine got rid of stubborn excess pounds, daily pain, sugar cravings, and was able to stabilize her energy levels…

…Jene, was finally able to control her Muscular Sclerosis symptoms naturally and can now keep up with her grandson…

…David, lost 40lbs without engaging in a structured workout routine and is able to sleep through the night…

Running functional lab tests is also what gave me the insights to get my energy back, get my weight under control, clear up my skin, and think clearly again when I wasn’t getting the results I wanted from diet and exercise, or my doctors.

Running these types of lab tests is what has helped so many of my clients uncover hidden healing opportunities, such as:

• Estrogen dominance
• Insulin resistance
• Cortisol dysregulation
• Liver congestion
• Poor thyroid function
• And intestinal parasites, bacteria, and yeast overgrowth

These things were standing in their way of feeling like their best selves despite their diet and exercise efforts.

With the right lab tests and resources, it is possible to feel good in your body and like yourself again!

LAST CALL – If you’re ready to get your hands on the right lab tests and resources so you can get your body back for good now…

There’s still time to apply for one of my two open client spots by August 24th.

CLICK HERE to apply and explore working with me by August 24th!

(NOTE: My client openings are filled on a first-come, first-served basis, so make sure you apply and schedule ASAP)

As the (W)holistic Health Boss, my mission is to support busy, health-minded people like you in getting access to the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again (or for the very first time!).

Here’s to you achieving your ideal health and weight, no matter what life throws at you!

CLICK HERE to apply and explore working with me by August 24th!

How many times have you said out loud or in your head, “I just want to feel like myself again?”

I remember waking up every morning wanting to feel like myself again so clearly….

…wanting to bounce out of bed instead of dragging myself to the coffee pot

…wanting to feel comfortable in my own body and clothes

…wanting to be free of severe seasonal allergies and able to think clearly

…wanting to not have to work so hard to maintain my weight

…wanting the acne to disappear from my face

…wanting the weird hormonal stuff to just go away

…simply wanting to feel my best so I could live life to the fullest

If you wish you could feel like yourself again, I’m here to tell you it is possible. With the right tools and resources, you can find the missing pieces to your health puzzle and get back to feeling like yourself again, or for the very first time.

I’m living proof. I’ve done it, and I have helped so many of my clients do the same thing too.

I bet you know something deeper is going on with your body, but it feels like no one is listening to what you have to say.

You’ve probably seen specialist after specialist and been recommended a laundry list of supplements, medications, and therapies but nothing has really helped you get YOU back.

You understand there’s a place for specialists and medications, but you think there’s a better way to get your health and self back so you can enjoy your life to the fullest.

You crave answers like a kid craves candy (and you probably crave foods too for unexplained or uncontrollable reasons!).

Am I right?

I’ve been there; I’ve been told my blood work looked normal even when I didn’t feel that way, or that my hormone issues were a part of aging when I knew better.

I was searching for answers that no one else could seem to give me.

In this week’s video and blog, I’m going to help you find the missing pieces of your health puzzle and get real answers so you can get back to feeling like yourself again (or for the very first time).

What you need is a new way of looking at your health, one that focuses on education not medication, and then you’ll have the keys to unlock the answers you’ve been searching for.

Here are the 3 exact steps I took and that I guide my clients through to boost energy, balance hormones, achieve weight goals, and overcome just about any other health issues that might be ailing you.

#1 – Figure out what foods are right for your body so it can function at its potential.
You are unique, and therefore your diet should be too. What works for one person won’t necessarily work for you, and yet you’re trying to fit yourself into a specific framework with most dietary approaches.

There’s a difference between eating healthy and eating right for your body. Eating right for your body may include healthy foods, but not every healthy food is right for your body.

So how do you figure out what is right for your body?

You can do this by testing to see which foods your body responds best to, and then dialing in your macronutrient (protein, carb, and fat) ratios.

This will instantly boost your energy, reduce bloating, and provide the nutrients your body needs to function at its potential. When I discovered what foods were right for my body, I instantly started feeling more like myself again.

#2 – Find the missing pieces and restore balance to all body systems.
The body is a complex network of systems, each doing an important job that the other systems depend on. When one system goes down, they are all affected.

Functional lab testing will help you find the missing pieces so you can see what systems of the body are out of balance and how they are impacting each other, revealing your healing opportunities! These are NOT your typical blood tests. They are usually saliva, urine, and stool-based to show the physiological aspects of the body and how it’s working or not working.

Functional lab tests will take a deeper look at your hormones, immune system, digestion, detoxification, energy, and nervous system. In turn, this data will guide recommendations for the right diet, rest, exercise, supplementation, stress reduction, and toxin removal you need to feel your best.

#3 – Tune into your body and give it what it needs to feel your best all the time.
Your body holds all of the answers you need, and it always has, but we’ve been conditioned to disconnect from our bodies and to search externally for solutions. When something doesn’t feel right in your body, it’s your body asking you to pay attention, to tune into what it’s trying to tell you. When you do, you’ll know what to do to feel your best all the time.

Have you ever noticed that when you have a stressful day, you experience the following: your stomach gets upset, you experience joint pain, you can’t sleep, or your skin breaks out?

Or when you eat certain things, your body reacts in some way?

This is your body talking to you, telling you to pay attention to something.

For a long time, I dealt with and ignored joint pain, severe seasonal allergies, weight struggles, migraines, cyclical breast tenderness, fatigue, and much more.

Hindsight is always 20/20 though. Looking back, I can clearly see that these symptoms were my body’s way of waving the red flag to get my attention and let me know something was wrong.

We’ve become accustomed to accepting things that are common as normal, but just because something is common does NOT mean it’s normal.

Now if my body feels “off” in any kind of way, I tune it; check to see what it needs, and give it just that.

This could mean eating something differently, canceling obligations to rest, getting some fresh air, doing meditation, or simply drinking some water. Whatever my body needs, I’ve got its back, and it’s got mine.

The health and aging concerns you are facing today are not your destiny. They are an accumulation of things that have happened over your lifetime which have slowly chipped away at that “feel good” feeling until you barely recognize yourself anymore.

With these 3 steps, you can unravel the doings of time and RECLAIM THE REAL YOU, and I’m here to help you do it!

I currently have two client spots open to work with me one-on-one so you can find the missing pieces of your health puzzle and get back to feeling like yourself again!

Apply and book a call to explore working with me by August 24th HERE!

(NOTE: My client openings are filled on a first-come-first-serve basis, so make sure you apply and schedule ASAP)

As the (W)holistic Health Boss, my mission is to support busy, health-minded people like you in getting access to the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again (or for the very first time!).

Are you ready to feel like your best self?  If so, let’s do this!

Apply and book a call to explore working with me by August 24th HERE!

Summer is in full force, which probably means you’re slathering on sunscreen every time you step outside like I used to.

But did you know most sunscreens are loaded with toxic ingredients that can alter hormone balance, drain your energy, and contribute to weight gain or other health issues?

I recently spent over a week in the Hawaiian islands soaking up the sun without worrying one bit about skin cancer or toxic sunscreen side effects, despite having been diagnosed with skin cancer when I was 25.

At the time of my skin cancer diagnosis, from the outside, I looked like your typical healthy person…

• I ate “healthy” by consuming low-calorie foods, lean meats, vegetables, fruits, yogurts, and sweets only occasionally. 
• I exercised daily doing a mix of weight lifting, cardio, training for fitness shows, and marathons.
• On paper, everything looked perfect; normal cholesterol, heart rate, blood pressure, etc.  
• I was even a skilled personal trainer with a Bachelor’s Degree in Fitness, Nutrition, and Health who (at the time) thought I knew all there was to know about being healthy and losing weight.

Regardless of all my “healthy habits”, before my skin cancer diagnosis, I had a growing list of health issues that I shrugged off as “normal” such as:

• Intense seasonal allergies that often lead to ear infections.
• Migraines that were increasing in frequency. 
• Joint aches and muscle soreness that seemed to linger longer and longer.  
• And it was getting tougher to lose or maintain my weight.

I slowly started to question the status of my health and what I had been taught all those years in college studying fitness, nutrition, and health.

Skin cancer was the light bulb moment when I knew something bigger was going on.

Being diagnosed with skin cancer at such a young age sparked an undeniable urge to get to the bottom of my health issues and to help others do the same.

I was perplexed by the diagnosis. I had zero risk factors associated with skin cancer; no family history of any cancers related to melanoma, and sure, I used a tanning bed occasionally or spent time in the sun without sunscreen from time to time, but I wasn’t an obsessive irresponsible tanner who was putting themselves at risk for skin cancer by any means.

The pieces of the puzzle just didn’t seem to add up. I was “healthy”, had minimal risk factors, and was young, yet for some reason, cancer was cultivating in my body, so I knew there had to be more to the story.

When I started searching for answers, I came across the Functional Diagnostic Nutrition® (FDN) Course; a functional lab training and health practitioner certification program that gave me the tools to dig deeper into my health issues to get to the bottom of them once and for all.

The FDN Program gave me a whole new way of looking at weight loss, health, and disease.

And as I dug deeper into my health, I found A LOT of cellular damage, hormone imbalances, liver congestion, and digestive dysfunction…

No wonder cancer had found itself at home in my body!

Running functional lab tests on yourself to look at the hormone, immune, digestion, detoxification, energy, and nervous systems all at once is a requirement of the program. These functional lab tests provide a very different lens into the body than typical blood tests. Most of these tests are done using saliva, urine, and stool to take a closer look at how the body is functioning (or not) in real-time.

Needless to say, my test results revealed a flurry of Metabolic Chaos®.

For example, my hormones were going haywire, contributing to drastic afternoon energy dips, and challenges with maintaining my ideal weight. This scenario was also a big contributor to my seasonal allergies, aches, and pains.

My liver was overloaded and unable to move cancer-causing toxins out of my body effectively. All of this coupled with high oxidative stress (i.e. cellular/DNA damage), made me the perfect candidate for cancer.

The good news is that this story has a happy ending. I’m now over 15 years skin cancer-free.

And I’m not afraid of skin cancer anymore, or any other health condition, for that matter.

You see, cancer was the first big health hurdle I had to overcome, but it sure wasn’t my last. Shortly after being deemed skin cancer-free, I ran into another series of hormone issues; cystic acne, weight gain, energy dips, Hashimotos, estrogen dominance, and yet again, a clogged detoxification system related to mold exposure.

But once more, I persevered using the FDN principles along with advanced detox strategies to now feel better in my 40s than my 20s, and I have helped many others do the same over the last 11 years as a Functional Health Practitioner.

In this week’s video and blog, I’m sharing the 5 foundational lifestyle pillars and advanced detox strategies that I’ve personally used to actually fix what was going on in my body and feel even better with age.

In every health situation, I’ve encountered personally and with thousands of clients over the past 11 years, functional lab testing always reveals the missing pieces of a person’s health puzzle that aren’t being identified with typical bloodwork.

The data and correlations gathered with functional lab tests from the hormone, immune, digestion, detoxification, energy, and nervous systems ALWAYS HAVE ONE THING IN COMMON…

LIVER AND DETOXIFICATION SYSTEM CONGESTION!

Why?

Because we have to start acknowledging the load of toxins in our environment and the toll it’s taking on the body. It’s estimated that over 150K synthetic chemicals have been introduced in the U.S. alone since WWII, and the majority of them have not been tested for long-term side effects, safety, or interactions with other elements.

We’ve been told they are “safe” in small amounts, but the reality is, every amount counts and the exposures add up quickly over time.

Women are exposed to 168 chemicals per day just from personal care products according to an EWG survey.

We can’t always see, smell, or feel toxins, but they are all around us. They hide in food, furniture, cookware, personal care and cleaning products, other housewares and building materials, and in the air all around us.

Obviously, you can’t live in a bubble to avoid toxins completely, but there are things you can do to minimize exposures and support the body’s natural detox process to eliminate them.

And a juice cleanse every once in a while isn’t going to get the job done, or scrape the surface, in this day and age.

To effectively eliminate toxins, all systems of the body need to be running efficiently; the hormone, immune, digestion, detoxification, energy, and nervous systems.

Learning to navigate toxins and support all systems of the body so I’m constantly mitigating the impacts of our modern-day environment is what gives me the confidence to spend fearless time in the sun all Summer long.

Giving your body what it needs to feel your best doesn’t have to be complicated, it can be easy. These are the 5 foundational lifestyle pillars I follow to prevent skin cancer and overcome any future health hurdles, and that I teach my clients to do too:

1. Eat the right foods your body needs to function at its potential
2. Get high-quality sleep according to your body’s natural rhythm
3. Align daily exercise intensity to build health instead of depleting it
4. Routinely release life’s daily stressors even when it feels like you don’t have any
5. Incorporate simple natural detox-supporting lifestyle strategies 

If you’re already CHECKING ALL of these boxes but still don’t feel like your best self, then it’s time for a deeper detox with Sinclair Kennally’s Rapid Liver Reset Program.

Sinclair is the founder of Detox Rejuvenation and someone I have personally worked with to guide me through deeper detox strategies when I was “checking all of the boxes” but wanted to feel even better.

Sinclair’s unique approach has helped me clear my body of lingering mold, metals, hidden parasites, and other toxins to achieve a higher level of health and feel better in my 40s than ever before.

The collection of wisdom and experience she has in this area is unmatched by any I’ve seen before. As someone who has personally overcome chronic illness and helped thousands of others, she has so much to offer.

Working with Sinclair has been a huge compliment to the work I do as a Functional Health Professional by helping me not only take my health to the next level but by also being a resource I can confidently refer my clients to when they need an expert guide to help them detoxify and regenerate their liver.

CLICK HERE to see how the Rapid Liver Reset Program can change your health and your life, and enroll by July 30th if you’re ready to feel like your absolute best self.

And if you need a sign to let you know if the Rapid Liver Reset program is right for you, pay attention to how your body feels leading up to and a few days after the full moon on July 21st.

If any symptoms or health issues intensify around the full moon, that’s a signature sign for parasites (hello liver flukes!), bacteria, and yeast overgrowth that can strongly correlate with a clogged detox system and toxic body burden.

I know Rapid Liver Reset will help you find the missing pieces of your health puzzle like this, so you can fix whatever is going on and get back to feeling like yourself again (or for the first time)