2019 Health Tip Highlights

2019 Health Tip Highlights Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Wow.  Can you believe how fast 2019 has come and gone?

I swear, the older I get the faster time moves.

So much has happened in the world of health in 2019…

  • Counting calories and portion control is becoming a thing of the past
  • Low fat diets are out, high fat diets are all the craze and healthier in a lot of ways
  • Stress is finally getting attention for being the #1 contributor to weight gain
  • The importance of sleep has come into focus with the wide range of activity trackers on the market

On average, it takes almost 18 years for this type of new information to hit your doctor’s desk; so more and more people are turning away from conventional medicine due to the lack of solutions and seeking more personalized care from functional and holistic health-minded professionals like myself.

As the (W)holistic Health Boss, my mission is to help keep you up to speed on the latest information, tips, tools and resources so you can find the missing pieces to your health puzzle and feel like yourself again or for the very first time.

This year, I’ve written over 42 blogs and hundreds of social media posts to educate and empower you about the right lab tests and resources you need to achieve your ideal health and weight.

But if you’re anything like me, then life has surely been busy and maybe you’ve missed a few of the important things I had to share with you.

So to close out 2019, I’ve compiled the top tips and pieces of information I shared in 2019 in hopes that these will give you the insights you need to kick off 2020 with a healthy bang!

Even if you read them the first time, read them again. A new golden nugget of information just might jump out at you!

As you reflect on the year, take a moment to envision what you want for yourself and your health in 2020.

Do you want more energy?

To lose weight so you can feel great in your body again?

To finally put your digestive issues, anxiety or crappy nights of sleep to rest?

All so you can feel healthy, strong, free and limitless to be adventurous and live life to the fullest every day?

If so, then 2020 is your year.

I’m currently taking a limited number of clients and offering a 20% discount on all of my coaching packages for those who want to start 2020 strong with a personalized, yet strategic health-building plan that is realistic and produces long-lasting results.

Schedule a complimentary Ideal Health & Weight Discovery Session here to explore the possibilities.

And enjoy these top health tips from 2019!

2019_Health_Tip_Highlights Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

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Wishing you a happy holiday season and New Year!

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Healthy Hormone Hacks continues…

12-Days-of-Healthy-Hormone-Hacks-for-Holidays-2 Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Have you been missing out on my simple tips to keep your hormones balanced during the holidays?

I’ve been giving away all kinds of knowledge goodies over the past week in regards to practical things you can do to keep hormones (such as cortisol, estrogen, progesterone, testosterone, thyroid, melatonin, insulin and leptin) balanced during the holiday season.

The holidays can wreak havoc on your hormones as you tend to focus SO much 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.

By the end of it all, I bet you usually feel wiped out and wondering why you feel so fat, tired and sick all the time – it’s because your hormones took a hit!

To help you keep your hormones intact this holiday season, I kicked off a Facebook and Instagram series last week called the 12 Days of Healthy Hormone Hacks for the Holidays.

12 Days Of Healthy Hormone Hacks For Holidays 2 Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

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

Here’s what you might have missed so far…

Day 6:  Bank Some Sleep

Sleep is the first thing to go out the window during the holiday season. We stay up late doing a variety of things this time of year…

  • Burning the midnight oil to meet last minute work deadlines
  • Wrapping presents when our 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

But you might have 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 as rested as you could if you had gone to bed at a more reasonable time.

That’s because every 1 hour of sleep before midnight is worth 2 hours of rest!

Our body is on an internal time clock according to the sun and moon cycles. Based on this internal timer, our body has specific times of day when it does some really critical functions to help keep our hormones in balance.

For example, in the window of 10pm-2am, the body releases human growth hormone which helps to repair damaged tissues or cells, and create new cells.  During this time is also when cortisol levels are supposed to be at their lowest and melatonin hormone is at its peak to support restful sleep. And during the window of 2am-4am is when the liver and gallbladder get to work cleansing and detoxifying to release toxins which promotes hormone balance.

If we miss these windows of sleep, our body does not shift its internal clock on our behalf, we simply miss out on these important functions being performed as they should be, and our hormones take a hit as a result.  Constantly staying up late can completely flip your cortisol rhythm, mess with melatonin production and disrupt the rest of your hormones as a result.

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

Remember that every 1 hour of sleep before midnight is worth 2 hours of rest!

So on the nights when you don’t have holiday obligations or commitments, aim to be in bed by 10pm or earlier to bank some sleep for late nights you might have ahead or to make up for the ones you already have.

Getting in good quality sleep at the optimal times as much as you can will help to keep your cortisol and melatonin in sync, and allow human growth hormone to get to work on your behalf so you can wake up feeling rested and make it through the holidays without your hormones getting completely out of whack.


Day 5: Crush Some Cruciferous Veggies
It’s the last full weekend before Christmas and all through the town, christmas cocktails are flowing… 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 had and with back-to-back holiday festivities, our bodies may not get a full 24 hour break for estrogen levels to fall back to normal.

Aside from alcohol, there is a whole category of toxins called xenoestrogens, such as certain plastics, that we are likely to come in contact with more frequently this time of year.

Alcohol and plastic can increase estrogen.

Constantly elevated estrogen levels from alcohol consumption or toxin exposures can lead to estrogen dominance which can in turn trigger thyroid imbalances, sleep issues and mood swings.

But don’t worry, you can still indulge this holiday season and not worry about every plastic you touch if you focus on crushing some cruciferous veggies when you sit down to eat.

Cruciferous vegetables are a staple in an anti-estrogenic type of diet or lifestyle.  They contain a compound called DIM (3’3 diindolylmethane) which helps your body to remove estrogen through the liver.

DIM isn’t the only reason why cruciferous veggies are anti-estrogenic. Most of them also contain chlorophyll (found in the green leaves) which is also aids in reducing estrogen through improved liver health.

Next time you go out to eat or cook at home, see where you can incorporate some of these cruciferous veggies…

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

Some of my favorite holiday side dishes include different styles of roasted Brussels sprouts and kale salads.  Brussels sprouts in general are a big trend these days for appetizers, so look to add them to your meal when eating out.  Or double the benefits with some sauerkraut to get in your cabbage to lower estrogen AND promote better gut health.

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


Day 4: Wake Up with Warm Water
Baby, it’s cold outside ❄️ so why wouldn’t you want to start your day off with some warm lemon-salted water while you wait to brew your usual cup of joe or tea?

Beyond just warming you up, your hormones can hugely benefit by starting your day off with warm water enhanced with a slice of lemon and pinch of Himalayan or sea salt.

Lemons have been shown to help detoxify the liver, and the liver is where we either convert hormones (such as thyroid T4 to T3) or excrete excess hormones (such as estrogen) which can lead to weight gain, sleep and mood issues if it builds up.

A pinch of Himalayan or sea salt promotes better hydration and electrolyte balance which is important for hormone and bodily functions.  Plus, the magnesium, sodium and potassium in the salt nourishes the adrenal glands which largely produce cortisol and DHEA hormone and also contribute to the production of adrenaline, estrogen and other hormones as well.

Warm or room temperature water aids in the absorption of the lemon and salt nutrients into the body in addition to promoting digestive function and bowel movements (which is how we excrete toxins that can impact hormone balance or excess hormones themselves).  Essentially, warm water gives the insides of your body a gentle nudge to get going instead of a cold electric shock to get out of bed – warm water sound much more pleasing, right?

During the craziness of the holidays, we are more likely to forget to drink water throughout the day and then we indulge in other activities such as drinking alcohol, extra coffee and traveling, which dehydrate and rob us of nutrients even more.

I always aim to drink at least 20-32 ounces of warm, lemon-salted water before 10am.  This wasn’t easy at first because I was so attached to my morning coffee, but little by little I made the switch and now I wake up craving my warm water and have no need for coffee anymore.

This holiday season, see if you can add in a cup of warm, lemon-salted water to your morning to give your hormones a healthy boost to start your day!


Head on over to my Facebook and Instagram to see what you might have missed AND to catch the rest of my 12 Days of Healthy Hormone Hacks for the Holidays!

P.S. Turn on your notifications 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!




12 Healthy Hormone Hacks for the Holidays!

12-Days-of-Healthy-Hormone-Hacks-for-Holidays-1 Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

It’s that time of year again – the holidays!

The holidays can wreak havoc on your hormones as you tend to focus SO much 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.

By the end of it all, I bet you usually feel wiped out and wondering why you feel so fat, tired and sick all the time – it’s because your hormones took a hit!

To help you keep your hormones intact this holiday season, today I’m kicking off a Facebook and Instagram series called  “12 Days of Healthy Hormone Hacks for the Holidays”

12 Days Of Healthy Hormone Hacks For Holidays Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

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

Here’s a sneak peak at what I’ve got lined up for you starting today…

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!

In order for the body to make hormones, it needs you to eat healthy dietary fats that are broken down into LDL and cholesterol to make hormones along with other nutrients such as B vitamins.  Yep, you heard me right. LDL and cholesterol are actually necessary to make hormones. They get a bad rap, but they are not bad for you if sourced in a healthy way.

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

So what kinds of 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 and/or smoothies
  • Organic, nitrate-free and gluten-free bacon
  • Cold-Pressed and organic olive or coconut oil in cooked or baked goods
  • Grass-fed ghee instead of butter (less inflammatory)
  • Fatty cuts of organic and pasture-raised meats and eggs

One of my favorite fat-bomb beverages is a matcha latte 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 I’m there, to keep my hormones happy and my hunger under control.

Focus on filling up with healthy fats at least once a day and notice the way it makes you feel more full, more energized and craving free.


Day 2 – Breathe Deeply
This time of year we are in constant movement – decorating, planning, working, shopping, traveling, cooking, cleaning and socializing.  While all of that is necessary and some of it is fun, it does take a toll on our hormonal health.

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

In fight or flight mode, our body directs all of its valuable resources outward for quick thinking and quick moving, leaving little resources left for the rest of the critical functions in our body to take place to keep our health in line.

BUT there is something you can do that takes 2 minutes or less to snap yourself out of this reactive place and quickly into more of a rest and relaxation mode so your hormones can come back into balance and your body can heal from all the work it has been doing…

Deep Breathing.

It’s as simple as that.  When we adopt the deep, rhythmic breathing patterns of a relaxed person, we can automatically and instantly flip the switch from being in fight or flight mode into a more relaxed state.

Try this ten times…

  • Inhale for a count of 5
  • Hold the breath for a count of 5
  • Exhale for a count of 7

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

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


Day 3 – Go Green
During the holidays, inflammation is on the rise as we indulge in different foods or beverages that might have a more inflammatory effect on the body, from toxins we encounter while traveling and as a result of any mental or emotional stress we might experience this time of year.

Inflammation is at the root of all hormone dysfunction or any chronic disease.  It drives cortisol out of rhythm, creating a negative domino effect on other hormones such as estrogen, progesterone, testosterone and thyroid. And over time, chronic inflammation, even at low grade levels, can overwhelm the immune system, kicking it into overdrive and eventually leading to autoimmunity or other chronic conditions.

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

To help you reduce inflammation on a daily basis – GO GREEN!

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

To keep that inflammation fire contained, 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 on the road or in an airport, or pack your favorite green tea brand to always have with you.  It’s the perfect drink to start your day or keep you warm when it’s cold outside.

As I mentioned in tip 1 when talking about filling up with fats to keep your hormones healthy, one of my favorite fat bomb beverages is a matcha latte with full fat coconut milk and 2 teaspoons of vanilla bean ghee.  This keeps me feeling full and energized for at least 4 hours, plus has all the added anti-inflammatory benefits.

Go with green tea this holiday season to keep that inflammation under control for healthy hormones.


For the next 12 days, make sure you’re following me closely on Facebook and Instagram to catch the rest of my, 12 Days of Healthy Hormone Hacks for the Holidays!

P.S. Turn on your notifications 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!




Healthy Holiday Gift Guide

Healthy-Holiday-Gift-Guide Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Gift-giving season is in full force, and what better gift is there than the gift of health so you and your loved ones can live your best life?

I know what you’re probably thinking… giving healthy gifts aren’t sexy or exciting like getting a new iPhone, piece of jewelry or gadget.

But I beg to differ on this one.

Have you seen some of the cool new health stuff these days?  And how often do you talk yourself out of buying something health related for yourself because of money or guilt, but you would love it if someone else bought it for you?

We all don’t want to ask for healthy things for the holidays because it’s too taboo, but it’s what we all really want in the long run.

A new iPhone or gadget eventually becomes outdated.  A piece of jewelry eventually loses its appeal. Clothes get old and go out of style.

But your health is something you’ll have for the rest of your life, and in order to make the most out of the rest of your life you need your health.

In this week’s video and blog, I share with you my favorite health-supporting tools to help you give yourself and your loved ones the gift of health this holiday season!

Whether you’re shopping for yourself (like I do this time of year LOL) or someone else, these health-supporting tools are perfect and I’ll tell you why…

doTerra Essential Oils
Essential oils can be used for a WIDE variety of health-related reasons.  In our house, we regularly use:

  • Lavender daily before bed for restful sleep
  • Peppermint, lavender and lemon as a combo for seasonal allergy support or as standalone to get rid of headaches, for cooking and to boost energy
  • OnGuard as a non-toxic cleaning solution, to get rid of workout clothes stank and to fight off the common cold

The best thing about essential oils is that a little bit goes a long way, giving this gift greater value than what you might expect at first glance.

Queen of Thrones Castor Oil Pack
Castor oil packs have been a critical part of my healing Hashimotos, mold illness and weight loss journey for years now.  Castor oil packs may not sound sexy but they are life changing! This is the perfect gift for you or loved ones who struggle with bloating, constipation, hormone imbalance and pain.

I use my castor oil pack at least 3 times a week to reduce inflammation, support proper digestion, balance hormones, reduce stress levels and boost detoxification.  Whatever your health goals are, or healthy actions you are taking, castor oil packs can help you 10 X the results!

MindBody Matrix Pain Relief Cream
I’ve never met a pain relief cream quite like this one.  Every time I use it I’m amazed at how quickly it cuts through any kind of post workout soreness, tension headaches or anxiety I might be feeling.  MindBody Matrix Pain Relief Cream is a staple part of my travel survival kit because aches or pains from sitting in a cramped airplane or car and sleeping in uncomfortable beds are the worst, and I don’t ever want to let anything ruin my trip or my day-to-day well-being.

This is the perfect gift for any athlete, traveler or chronic pain person in your life.

Pique Tea
I can’t tell you how many times I’ve received tea as a gift, and not to sound unappreciative but my only wish is that it would have been tea that was actually good for me.  Pique tea is 100% organic and triple screened for pesticides, heavy metals and molds to make sure it’s of the highest quality (if you didn’t know, tea can be highly contaminated with toxins!).  Aside from being super high quality, Pique tea is also jam packed with antioxidants and phytonutrients to boost energy, balance blood sugar and heal your gut.

One of the best features of this tea brand is that the tea comes in powder form so there’s no messy tea bag or steeper, they can be mixed in cold or hot water, and they are easy to travel with.

Shrub Farm Mocktail Mix
This is one of my all-time favorite healthy treats and alcoholic drink alternatives.  Shrub Farm mixes use raw apple cider vinegar made from 100% organic apples and flavors straight from the island of Maui such as ginger, pineapple and hibiscus.  If you or your health-conscious loved ones are looking to reduce or abstain from alcohol, these mocktail mixes are a must have!

Plus you can get  15% off your purchase of either a Maui Sampler or a Cascade with discount code TINY15 through December 10th!

Vital Proteins Gut Healing Goodness
Vital Proteins makes a wide variety of collagen products to help heal your gut or keep it happy.  Not only does collagen support gut health, but is also promotes younger looking skin, and strong, thick nails and hair.  Some of my favorite and staple Vital Proteins products include their plain flavored collagen peptides, matcha collagen and collagen coffee creamers.  Why does this make the perfect gift? Because who doesn’t want younger looking skin, better digestive health and luscious locks of hair!

BeautyCounter Skin & Body Products
Every year I get some kind of beauty, skin or body care product from someone; a bar of soap, lotion, eye makeup or even perfume.  And just like tea, I wish the products were good for me but most of the time they aren’t; so they go right into the trash after the holidays.  But with BeautyCounter products you can’t go wrong. This product line is a foundation in our household. All of my skincare and makeup products are from BeautyCounter, and my husband even uses their men’s line.  Aside from being a cleaner, safer skin and body-care line, BeautyCounter is also a B-Corporation, meaning they support nonprofits that align with their mission, and invest in a cleaner future by partnering with leading scientists in the search for safer ingredients that will make up the better products for tomorrow.

You can grab individual items or full skincare sets for great gifts!

Primal Life Organics
These products are my new found obsession.  We’re all conscious about our smile but with Primal Life Organics you don’t have to be because they’ve got everything you need to keep those pearly whites white and your oral health in tact to avoid issues later in life.  My must-have favorite products of theirs include the natural teeth whitening system, gum serum, tongue scraper and tooth powder.

All of the gifts that I’ve mentioned so far are great as actual gifts or stocking stuffers, but if you’re looking for something with a bigger impact and appeal then check this out…

SaunaSpace Infrared Sauna
This is the ultimate gift! Think deep relaxation and an in-home spa experience for you and/or your loved ones.  We bought a sauna a few years ago. Between my husband and me, it gets used every day if not twice a day. An infrared sauna is like having a personal spa escape in your home, where you can checkout and boost your health at the same time.  And unlike most infrared saunas, SaunaSpace ones also protect you from harmful EMF’s while you restore and relax.

If an infrared sauna isn’t in your budget, check out their photon lights and their special health effects!

That wraps it up for my healthy holiday gift guide.

And remember when you question whether you should buy these things for yourself or someone else…

…your health is something you’ll have for the rest of your life, and in order to make the most out of the rest of your life you need your health.



4 Turkey Day Survival Tips [deals inside too]

4 Turkey Day Survival Tips Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

All around the U.S. people are kicking off the holiday season by celebrating Thanksgiving; which means facing some of your biggest food and beverage temptations and stressful travel situations followed by post celebration bloating, weight gain, fatigue, and sometimes just feeling down right sick or crappy.

And even if you’re not in the U.S. celebrating along with us, the holiday season is still happening in your part of the world too. So social gatherings, travel, temptations and celebrations are abundant, and they can leave you feeling less like yourself going into the new year.

But I’ve got you covered!

Whether you’re celebrating Thanksgiving or some other holiday this season, I have 4 survival tips to help you…

  • Avoid overeating and bloating while actually improving digestion!
  • Maintain your weight and possibly even lose some! (wouldn’t that be nice?)
  • Have a ton of energy and to protect yourself from catching a cold!

The best part about these tips is that you can do them anywhere and they don’t require much time, effort or money!

In this week’s video and blog, I share 4 turkey day survival tips that you can use during any holiday or time of the year to feel like your healthiest and best self post celebration.

Before I dive into the tips though, I want to emphasize that your health success this holiday season will require your presence.

The key to having your ideal health and weight is honoring your body’s needs.

And to know what it needs, you need to be present in order to be tuned in to your body.  You might be wondering, “what does that mean or how do I do that?”

It’s actually fairly simple, all you have to do is slow down a bit, and tune into what your body is asking you for.  And some of these tips are designed to help you do exactly that.

Ok, let’s get into these 4 Turkey Day Survival Tips so you can start putting them into action…

#1 – Front load your water intake.
Feeling hungry and needing to snack throughout the day can actually be a sign of dehydration. Eating carb rich foods, drinking alcohol and traveling during the holidays can majorly mess with your hydration levels so aim to front load your day with massive amounts of water and a pinch of sea salt for electrolytes to stay hydrated. Staying hydrated will help you cut cravings, avoid overeating and fluctuations on the scale.

#2 – Get into rest and digest mode.
In order for you body to properly digest food, it needs to be in the “rest and digest mode”, and not in the typical fight or flight (aka stressed) state that you might tend to be in during the holidays from rushing around trying to get things done or dealing with less than ideal family situations.  But don’t fret, you can instantly put your body into rest and digest mode to banish or prevent bloating using deep breathing techniques and by thoroughly chewing your food. Do the 5-5-7 breath (inhale 5 seconds, hold 5 seconds and exhaling 7 seconds) 5-10 times before each meal, and chew each bite 20 times to allow your body to properly digest food. This will also help you recognize when you are full so you don’t overeat.

#3 – Drink more tea.
High quality organic green, herbal and even black teas are packed with a variety of nutrients to reduce inflammation, balance hormones and keep your gut healthy.  Peppermint and ginger teas are perfect post meal to promote digestion, reduce bloating and ease stomach upset. Green tea varietals are a great coffee alternative, and cinnamon containing teas make for a great sweet treat, and both help to curb cravings by balancing your blood sugar!  Pique Tea is my favorite tea brand because of its quality and easy to mix in cold or hot water powders (great for traveling!).

#4 – Walk, don’t run.
During the holidays, you probably think you need to exercise more to “work off” what you ate and drank. BUT when your body is already depleted from eating inflammatory foods, traveling and staying up late, intense exercise will deplete you even more – making your workout more harmful than good resulting in weight gain, fatigue and feeling run down.  It’s still important to move your body during these times, so opt for more restorative exercise such as walking, yoga and pilates.

Aside from being present to implement these 4 survival tips, don’t forget to also be present with your family and friends so you can truly enjoy the holidays.

Joy, laughter and happiness all promote better hormone balance and digestion, which are necessary elements for more energy and weight loss.

Happy holidays to you and your loved ones 🙂


Rituals to feel and look your best [tips inside]

Rituals for Weight Loss Energy Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Last week I had the pleasure of being interviewed by a dear friend of mine and fellow recovered corporate career-type crusader, Amber Wientzen, for her upcoming Return of Ritual Online Show that will be airing in January.

During the interview, we talked about the rituals I have created that allow me to look and feel my best, be uber productivity and achieve my version of optimal health.

For the longest time I sacrificed my health in pursuit of my career and success, and I didn’t have any supportive rituals in place.

Sure, I ate healthy and exercised on a daily basis BUT in spite of my efforts, I still felt fat, sick and tired all of the time.  My body needed more.

Healthy is a way of being, not just doing.

You can do “all the healthy things” but at the end of the day if you’re still living your life like a maniac and stimulating the stress response, you’re going to fall short when it comes to your weight and health goals.

In order to balance my hormones, lose weight, get my energy back, reverse Hashimotos and heal from mold illness, I had to take a look at who I was being that contributed to what I was experiencing.

The way I was navigating life wasn’t in alignment with my health and weight goals. I used to:

  • Wake up with urgency and stressing about the day – stress response triggered
  • Immediately grab a coffee and sit down to tackle my email – stimulate stress more
  • Workout super hard to work off what I ate or drank – deplete the body even more
  • Rush through breakfast or eat it on the road – stress the digestive system
  • Work late and rush home to eat dinner – more digestive stress

And I see so many of my clients, and people in general, doing the same thing – eating healthy and exercising daily but moving through life at warped speed behaving in a way that doesn’t really support what they are trying to achieve.

Moving through life like this diminishes your ability to digest food properly and absorb nutrients, degrades your intestinal health, dysregulates your stress hormone cortisol and creates a downstream effect causing other hormone imbalances which all lead to weight gain, low energy, autoimmune issues and other health conditions.

The routine, or as Amber and I like to call it, rituals, that I have in place now to support my best health and life, look much different than before but they actually don’t require a lot of time, money or effort.

Here’s a glimpse of what my morning ritual look like now to support my ideal health and weight…

  • 5:40am wake up and snuggle for 5 minutes with my fur kids and hubby
  • Take morning supplements and prep food for my day
  • Do 20 minute meditation then exercise for 30-60 minutes
  • Start work around 9 or 9:30am

In this week’s video and blog, I share 10 easy rituals I do so you can implement them to support your ideal health, boost your energy and lose weight too!

I often say that…

…“in order to have your ideal health and weight, you have to learn how to navigate life differently.”

Because the definition of insanity is doing the same thing over and over again expecting a different result.  So if you’re “doing all the right things” but not getting the results you want, then it’s time to take a look at who you are being and how that might be getting in the way of reaching your goals.

Over time I made small shifts to transform my stress-stimulating habits to more supportive and stress-relieving rituals.  I stopped checking email first thing in the morning. I switched from coffee to tea. I created a meditation practice before bed and I loved how it made me feel so much that over time I added it to my morning routine as well.

Here are 10 easy rituals I do that you can too in order to support your ideal health and weight:

  1. Wake up without urgency – let your body wake up leisurely
  2. Drink 30 oz of water before 10am and drink another 30 oz by 2pm
  3. Gargle 3-5 x a week to boost digestion and brain health
  4. Swap coffee for Pique’s Matcha Green Tea or your fav flavor
  5. Do 5 minutes or more of deep breathing or meditation at least 1 x day
  6. Exercise in the morning to balance your circadian (aka hormone) rhythm
  7. Inhale for 5 seconds, hold for 5 and exhale for 7 – repeat 10 x before each meal
  8. Set your phone’s automatic Do Not Disturb feature from 9pm – 7am
  9. Take a walk after dinner to decompress and connect with your family
  10. Enhance your efforts with a castor oil pack for 45-min. at least 3-5 x week while watching TV, reading your favorite book and/or meditating before bed

Rocking rituals like these will allow you to feel and look your best always so you can create greater wealth, health and success in your life!

Leave a comment and let me know which new rituals you’re going to try!

Have you listened to these?

Have you, or someone that you know been struggling with…

Acid reflux or GERD?

Autoimmune conditions or chronic unexplained health issues?

Or how about mysterious hormone imbalances, weight gain and fatigue that might be related to toxic mold?

Then you, or the person you know, need to listen to these podcasts that I was recently featured on so you (or they) can find the missing pieces of your health puzzle and get back to feeling like yourself again!

Wholistic Health Boss Podcasts Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Click here to see all of my podcast appearances and listen away!




#TBT Tummy Talk

Tummy-Talk Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

I recently had a consultation with a new client who’s been suffering with acid reflux and GERD since she was a child, and now in her 20’s she is struggles with anxiety, depression and debilitating migraines that have landed her in the emergency room.  On top of it all, she’s been on medication for years and things have only gotten worse, not better.

As we got into a conversation about her health history, it became very clear that what she is experiencing today could have all been avoided if someone had listened to what her stomach was trying to say…

Years of indigestion, stomach aches, bloating, gas and irregular bowel movements were all her body’s way of waving a red flag saying “pay attention to me!”

So it’s time for another #throwbackthursday blog so you talk your tummy’s language and uncover the clues it’s trying to share with you about your health too…


In the United States alone, it is estimated that 60% of the population (or more) is dealing with at least one symptom of digestive dysfunction — gas, bloating, heartburn, constipation, diarrhea, stomach pain, candida, and the list goes on.

Living with digestive problems has become the new “normal.”

But digestive issues aren’t normal, they’ve just become common.

Don’t believe me?  Just count how many TV commercials, in one hour, address at least one type of digestive issue.

Typically, digestive issues begin as minor complaints — a little indigestion here and there, the occasional tummy ache or bout of heartburn — and sooner or later, what was once a minor annoyance becomes something that can literally take over your life. This usually happens for two reasons — embarrassment or lack of knowledge.

Aside from my functional medicine and closest friends, most people find it embarrassing to talk about their bathroom habits or digestive dilemmas but frequently find themselves sprinting to the nearest bathroom, feeling weighed down by a rock in their stomach or popping antacids like candy.

And others just don’t know any better.  Either digestive issues run in their family and they’ve accepted that they are doomed to have them too, or they don’t see the connection with a symptom that is far removed from the source such as acne, anxiety, depression or eczema.

In any case, they’ve simply settled for what they’re dealing with on a daily basis.

Digestive issues should not be ignored, it’s your tummy talking to you.

The digestive system plays a vital role in making sure the body receives the nutrients it needs, in supporting the immune system, and in protecting us from bad guys such as toxins.

If your digestive tract isn’t up to speed, then you’re pretty much guaranteed to run into bigger health issues down the road…or maybe you already have?

Think about it.

If you’re not digesting properly, then you’re not getting enough protein to feed your muscles, vitamins to keep your energy or mood balanced, and toxins aren’t being eliminated making for a toxic internal environment.

In this week’s video and blog, I’ll help you decipher what your tummy is talking about, explain why you should be listening and how to respond.

Do you experience any of the following?

  • Less than 1-2 bowel movements per day
  • Adult acne, eczema, psoriasis, skin rashes or breakouts
  • Anxiety, depression, mood swings or a nervous stomach
  • Fatigue, cloudy thinking, trouble losing or maintaining weight
  • Seasonal allergies, frequent common colds or sinus infections
  • Loose stool or an unexpected urgent need to use the bathroom

If you answered yes to any of these then your tummy is trying to talk to you, and you could be suffering from digestive dysfunction.

And chances are, your doctor is unaware of the growing number of research studies demonstrating these alarming findings related to your digestive health:

– The toxicity of persistent constipation may cause common, everyday symptoms like fatigue, attention deficit, and brain fog.

– Autoimmune conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, and multiple sclerosis are almost always rooted in digestive dysfunction.

– Inflammation from gut dysfunction can spread throughout the body, causing inflammation in the brain, joints, sinuses, other important organs and deplete mood balancing hormones known as neurotransmitters.

Digestive dysfunction can cause a cascade of stress throughout the body.

Most doctors are either unaware of this information, lack the training to link digestive dysfunction to other health issues or don’t have enough time to get to the bottom of it. Meanwhile, people like you are paying the price in unnecessary suffering, over the counter digestive aids and medical bills.

As Dr. Nasha Winters (ND), author of The Metabolic Approach to Cancer, says “you are what you don’t poop.”

The good news is…

Digestive dysfunction can be resolved through proper nutrition, rest, exercise, stress reduction and supplementation.  As a functional health coach, this is the foundation of the work I do with all of my clients because it relates to just about every single health issue.

I’ve seen clients go from one bowel movement a few times a week, to twice a day in as little as a week after making simple changes to their diet, lifestyle and taking supplements to support their digestive health.

And as a result, they feel lighter, more energized, clear- minded, happy, free and at home in their body!

It’s time to listen to your tummy talk, and to stop settling for a life less lived.


If you want to get your hands on the right lab tests and resources to understand what your tummy is talking about, to test and not guess, simply schedule a complimentary Ideal Health & Weight Discovery Session with me today here!

5 ways to prevent breast cancer…

5 Ways To Prevent Cancer Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Let’s carry on the conversation about breast cancer in honor of October as Breast Cancer Awareness month AND so you or your loved ones can avoid becoming one of the statistics because…

According to Breastcancer.org, they estimate in 2019 alone 268,600 new cases of invasive breast cancer along with 62,930 new cases of non-invasive breast cancer are expected in U.S. women, and about 2,670 new cases of invasive breast cancer are expected to be diagnosed in men.

So as I said last week, early detection of breast cancer significantly increases your chances of survival.

BUT reducing your risk factors for cancers significantly decreases your chances of getting cancer ever!

High risk factors for breast and other types of cancer can include:

  • Family history/genetics
  • High sugar/carbohydrate diet
  • Use of plastic food and water containers
  • Excess estrogen circulating in the body
  • A sluggish liver and poor detoxification system
  • High oxidative stress (cellular/DNA damage)
  • Repeated exposures to hormone altering toxins and radiation

Contrary to popular belief, your genetics dictate ONLY 20% of your health outcomes, and your lifestyle drives the other 80%.

This is great news!

It means you have more control than you probably thought you did over whether you get cancer, autoimmune conditions and chronic or terminal illnesses.

Inflammation is what drives all dysfunction and disease in the body, so when you control inflammation it’s like containing wildfire.  The more you contain it, the less devastation it can create.

In this week’s video and blog, I want to give you 5 things you can do to reduce inflammation and your risk not just for breast cancer, but for all types of cancer and chronic diseases!

To start, let’s recap on what some of the most common high risk factors for breast and other types of cancer, terminal illnesses and chronic diseases are.  They can include:

  • Family history/genetics
  • High sugar/carbohydrate diet
  • Use of plastic food and water containers
  • Excess estrogen circulating in the body
  • A sluggish liver and poor detoxification system
  • High oxidative stress (cellular/DNA damage)
  • Repeated exposures to hormone altering toxins and radiation

You can’t change your genetics but you can change how they impact your health by adopting healthy behaviors that keep them from fostering disease states.

Remember, your genetics dictate ONLY 20% of your health outcomes, and your lifestyle drives the other 80%.

So here are 5 things you can do to reduce inflammation so you can keep your genes happy and healthy, and to prevent cancer or other chronic diseases…

#1 – Eat Anti-Inflammatory & Pro-Antioxidant
You put food in your body every day that can either fuel the inflammatory fire or help to put it out.  To drastically reduce inflammation every time you eat, avoid the top inflammatory foods such as gluten, dairy, sugar, soy and alcohol.  And then look to replace them with antioxidant-rich foods to reduce oxidative stress (aka cellular and DNA damage) such as goji berries, organic dark chocolate, artichokes, cilantro, elderberries, and wild-caught salmon.

#2 – Rest & Recover From 10-4
From 10pm to 4am is when your body performs critical repair of all of your cells, flushing of toxins and restoration of all systems.  It’s like taking your body in for a tune up every night! However, if you’re not sleeping during this timeframe your body can’t perform these duties which can lead to hormone imbalances, toxic back-ups and a multitude of other issues that can trigger inflammation leading to disease.  Aim to be asleep by 10pm at least 5 nights per week.

#3- Move & Release
Moving your body daily helps you to maintain a healthy weight, your strength and cardiovascular health AND to release toxins.  The lymphatic system is the body’s natural sewage system to eliminate toxins and excess estrogen that can drive cancer and disease, but the problem is that it doesn’t move itself.  When you move, the lymphatic system moves too. The more you move the more inflammation and cancer causing toxins can be released!

#4 – Stop & Shift
Did you know that stress can cause inflammation and genetic alterations too?  Stress is inevitable but having a daily de-stress routine in place is a proactive way to prevent it from accumulating and contributing to chronic inflammation that can lead to disease.  See where you can fit in as little as 5 minutes of deep breathing or meditation in your day. And at a minimum when you feel stressed – stop and shift your mindset by inhaling for 5 seconds, holding your breath for 5 seconds and exhaling for 7.  Repeat this 5-10 times to instantly get out of stress mode!

#5 – Tackle The Toxins
Prioritize minimizing your exposures to inflammatory and cancer-causing toxins by focusing on the things you put in and on your body that have the largest impact on your health.  You can do this by eating organic food as much as possible, drinking and cooking with only filtered water and swapping out your personal care products such as lotions, toothpaste, deodorant, shampoo and conditioner for less toxic and more environmental-friendly brands.

By taking action in these 5 areas not only will you drastically reduce your risk for cancer and other chronic diseases, but I can almost guarantee you’ll instantly notice an improvement in your energy, weight and overall sense of well-being.

Let’s make a pack to make cancer prevention something we’re aware of all year long, not just during the month of October!

And if you missed it, in last week’s blog I also shared two cutting-edge tools men and women can use to self screen for breast cancer and its high risk factors. You can check out that blog here.




Test yourself for breast cancer [women and men]

Test Yourself For Breast Cancer Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

October might be breast cancer awareness month, but this is a topic both women and men should really be more aware of all year round.

I’ve personally known too many women in my life who have been diagnosed with breast cancer, all under the average age of diagnosis, which is 62 for women and 67 for men.

According to Breastcancer.org, in 2019 an estimated 268,600 new cases of invasive breast cancer along with 62,930 new cases of non-invasive breast cancer are expected in U.S. women, and about 2,670 new cases of invasive breast cancer are expected to be diagnosed in men.

Early detection of breast cancer significantly increases chances of survival.

AND reducing your risk factors for cancers significantly decreases your chances of getting cancer ever!

Now, cancer doesn’t just pop up overnight. Although it might seem that way if you’re not regularly screening yourself and you all of a sudden find a lump.

But chances are, that lump was growing for some time, and before it was a lump there were other signs indicating an increase in cancer risk such as…

  • Heavy or painful periods
  • Fibroids and ovarian cysts
  • Weight gain and adult acne
  • Infertility or reproductive issues
  • Chronic fatigue and autoimmune conditions

Just to name a few.

High risk factors for breast cancer can include:

  • Family history
  • High sugar/carbohydrate diet
  • Use of plastic food and water containers
  • Excess estrogen circulating in the body
  • A sluggish liver and poor detoxification system
  • High oxidative stress (cellular/DNA damage)
  • Repeated exposures to hormone altering toxins and radiation

In this week’s video and blog, I want to share two tools that any woman can use to self-screen for breast cancer and its high risk factors.

In my opinion, there are two tools or resources every woman (and man) should have access to in order to regularly screen for breast cancer; the DUTCH cortisol hormone test and My Breast Friend™.

So first, let me introduce you to Dr. Veronique Desaulniers, D.C., better known as Dr. V.

Dr. V is a two-time breast cancer survivor.  She thus founded Breast Cancer Conqueror® and developed the 7 Essentials System® as a method to empower, support and connect women all around the globe who are facing similar challenges with their health.

Her mission is to also teach women to confidently and consistently perform proper breast self-exams with the assistance of My Breast Friend™, an at-home self-exam kit.

My Breast Friend™ is based on the Mammacare Method®, a scientifically validated breast exam method that has been the gold standard for 3 decades.

With the My Breast Friend™ kit and training, Dr. V teaches women how to properly do a self-exam, about the different types of breast nodules and how to tell the difference between what’s abnormal and what your breasts normally feel like.

For as little as $127, Dr. V helps women become a skilled personal breast examiner for themselves! (get the My Breast Friend™ kit and training here).

Now let’s talk about the DUTCH cortisol and hormone test.

The DUTCH test doesn’t diagnose cancer, but it can be used as a comprehensive tool to evaluate hormones and risk factors.

Estrogen is widely talked about as a major cause for breast cancer, but what really matters is how estrogen is moving through the 2 phases of detoxification, inflammation and oxidative stress (aka cellular or DNA damage).

The DUTCH test can provide a plethora of insights about estrogen, hormone metabolism balance as it relates to cancer risk that can’t be found or as easily identified on a blood or saliva test such as…

  • Estrogen dominance – high total estrogens or high compared to low progesterone
  • Insulin resistance / carbohydrate and sugar intolerance triggering inflammation
  • Estrogen preferring the more carcinogenic 4OH metabolic pathway
  • Cortisol and DHEA dysregulation indicating chronic inflammation and stress
  • Low Melatonin and Glutathione – 2 antioxidants to prevent cancer
  • Oxidative stress levels showing cellular/DNA damage

You can learn more about the DUTCH test breast cancer clues here.

These DUTCH test clues combined with family history can be very helpful not only for preventing and reversing breast cancer, but also for addressing a wide range of other health issues from chronic fatigue, weight gain, autoimmune conditions and more.

AND, for men and women alike!

Armed with these two tools, My Breast Friend™ and the DUTCH test, any woman is able to test for breast cancer risks at any point in time.

The DUTCH test alone can help men screen their risk factors for breast and prostate cancer too.

Knowledge is power, but the tools to go along with it makes it even more powerful!  Don’t become a statistic, take your health into your own hands.

And if you need help getting your hands on the right lab tests and resources so you can find the missing pieces of your health puzzle so you can get back to feeling like yourself again, schedule an Ideal Health & Weight Discovery Session with me here today.