How Dieting Makes You Fat
How many “diets” have you tried over the years? Maybe the Zone, Atkins, Master Cleanse, Weight Watchers, South Beach, Slim Fast, Biggest Loser, Isagenix, HCG, Low Carb, Vegan, Mediterranean, Raw, Intermittent Fasting, Ketogenic, Whole30, Paleo…the list goes on!
And let me guess, you found it hard to stick to one for very long. You lost some weight,but gained it right back- or hit a plateau, and your energy still bottomed out.
Sound about right?
That’s because dieting doesn’t work and it actually makes you fat.
I used to diet A LOT. Every time I stopped, I gained weight. I also constantly craved things I couldn’t have, dragged my feet all day long from low energy and was borderline adopting a compulsive disorder from counting everything I ate and every bit I burned.
I’ll never forget my first fitness show that I competed in. Oh the lengths I went through to get ultra lean – eating only 1,200 calories a day and working out for hours. Immediately after the show was over I went straight to a restaurant and ate my weight in really bad food. This continued on for weeks because I had deprived myself for so long preparing for the show. Before I knew it, I had gained all the weight back AND put on an extra 10 pounds.
There are many reason why dieting is a recipe for disaster, and deprivation is just one of them.
What most people don’t realize or see are the long-term affects that dieting has on their body. The rebound of weight is just a small sign of the chaos that it’s creating internally. Ever notice how each time it gets tougher and tougher to lose the weight?
Over time, this chronic internal chaos leads to serious destruction- making weight loss harder, causing changes in our hormones that negatively impact things like libido and PMS, and literally making us more susceptible to getting sick, developing allergies and other health issues.
It can take years to repair the damage done from frequent dieting.
In this week’s video I go into more detail about the damage that dieting creates and how answering two simple questions can help you find the diet that’s just right for you for the long run.
My motto is – your body is unique and, therefore, diet should be too.
The number one reason that dieting doesn’t work is because it’s a one-size-fits-all structure. You may resemble your family members in certain ways but even identical twins aren’t exactly the same.
From a genetic standpoint your body has unique needs for proteins, fats and carbs to balance blood sugar, to support weight loss and for limitless energy.
Balanced blood sugar is the essential element.
Let me explain in three simple steps what is happening when you eat…
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Your genetic makeup dictates how quickly you digest proteins, fats and carbs.
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Digesting foods releases sugar into the bloodstream for energy and hormone balance.
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Carbs are simple structures that digest faster than proteins and fats.
Genetically some people digest slower or faster than others. This is WHY EATING UNIQUE FOR YOUR BODY IS SO IMPORTANT. You need to find what works for you, not the “diet.”
Someone who digests carbs fast already, because of their genetic makeup, and eats a diet higher in carbs is constantly creating waves of sugar in their blood.
This roller coaster ride of blood sugar creates something called “Leptin Resistance.” Leptin is the hormone that triggers the body to lose weight or hold onto it. If Leptin is out of sorts, it also affects other hormones in charge of mood, stress management, libido and so on; It’s a domino effect.
Someone who digests carbs slowly already (as part of their makeup) and eats a diet too high in protein and fat, which slows down digestion and the release of sugar into the bloodstream even more, is thus creating a famine type of environment in their body. This also leads to Leptin Resistance or other hormone imbalances that contribute to weight gain, fatigue, etc.
When you diet on-and-off, or eat the wrong ratios for your body, over time this yo-yo effect on blood sugar creates an even greater resistance. Making it harder and harder to lose weight, depleting your energy, causing more fatigue and occurrences of new health issues that maybe you didn’t have before.
So you’re probably wondering- how do you know the right ratio of proteins, carbs and fats for your body?
I have two simple questions to help you solve this…
1) Do you feel hungry and the need to eat within at least 2 hours of waking up?
2) Could you go until almost lunch time without eating anything and have ample energy?
If you answered ‘Yes’ to question #1 you most likely need more protein, an ideal ratio for each of your meals is 45% protein, 35% carbs and 20% fats/oils. If you answered ‘Yes’ to questions #2 then you likely do better with more carbs, your ideal ratio for each meal is 20% protein, 70% carbs and 10% fats/oils. If you’re not sure, then you could be somewhere in between with an ideal ratio of 40% protein, 50% carbs and 10% fats/oils.
It’s that simple. Once you eat the right ratios, your blood sugar will be balanced making weight loss possible with long-term results, and giving you more energy!
So ditch the dieting and start listening to how your body actually responds to food.
P.S. If you want to get more clear on the foods ratios that your unique body needs to lose weight and feel your best then click here to book a FREE Ideal Health & Weight Discovery Session with me so I can help you discover what works best for you!
The Badass Benefits of Bone Broth
Bone broth is an ancient recipe and remedy used widely by different civilizations over time. It’s been called the “Jewish Penicillin”, in Chinese medicine they say it helps to preserve the jing meaning “the reservoir from which we draw energetic sustenance during our entire lives”, and in the 12th century Egyptian physician Moses Miamonides prescribed it as a remedy for colds and asthma.
Let me set the record straight, though- bone broth is NOT the same as typical cooking stock/broth.
Bone broth is made by boiling bones so that you get all the benefits from the marrow, the cartilage and bone itself.
Bone broth has been getting quite a bit of media attention in the functional medicine world and is even seeping into the mainstream these days. And I’m getting a lot of questions about it, too.
So what’s the big deal about bone broth?
Bone broth could be the magical pill we’ve all been looking for. As Dr. Josh Axe’s calls it, it’s “nature’s multivitamin”. Here’s why…
- It’s packed with over 19 amino acids (protein building blocks)
- Has collagen/gelatin to maintain or heal connective tissues
- Includes nutrients to support digestion, immunity and brain function
- Is high in minerals and good chemical compounds
It literally nourishes everything from your muscles, joints and ligaments to your gut and brain.
I would go so far as to say that it is the most critical healing food element that you should be consuming daily. There really isn’t any other food out there that even compares when it comes to the healing powers of bone broth.
In this week’s video I talk more about the badass benefits of bone broth and how you can incorporate it into your daily intake.
Healing or maintaining your gut health is the key to unlocking your true optimal health potential. Our gut houses 80% of our immune system, is where we absorb nutrients for other functions and is where neurotransmitters are produced such as our happy hormones serotonin, dopamine and other ones that keep things like anxiety and depression under wraps.
This is where bone broth comes into play big time!
The magical ingredient in bone broth is collagen.
Collagen helps to heal and soothe the gut lining, helping those suffering from leaky gut (which 80% of us do, whether we know it or not), and in turn boosts our immunity!
Here’s some of the awesome things that collagen can do for you when you consume it regularly…
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Relieve allergies, asthma and food sensitivities
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Fight off colds and the flu
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Reduce the appearance of acne, wrinkles and cellulite
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Promote good gut bacteria and probiotic balance
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Aid in healing acid reflux, IBS, Crohn’s, and ulcerative colitis
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Prevent joint pain and bone loss
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Balance hormones and mood for increase in energy and weight loss
Now that you know how powerful bone broth is, you’re probably wondering how in the world you get it in your diet every day. The good news is that you don’t have to have soup to do it!
I have all my clients incorporate bone broth or gelatin powder into their diet.
Using a collagen or gelatin powder is usually the easiest way to get your daily dose.
My newest favorite bone broth find is this Bone Broth Protein Powder that I just discovered at Paleo f(x). It’s not only packed with all the benefits of bone broth but it also has 20 grams of protein per serving. They have 4 flavors; natural that can be used as stock for soups and recipes, turmeric, vanilla and chocolate. If you’re using a protein powder now, then you should switch to this one for sure!
My other go-to is Great Lakes Gelatin Powder. This stuff is super simple to add to any hot liquids such as coffee or tea, or you can toss it in a smoothie. You can also use it to make a variety of desserts and treats. The Paleo Parents have over 60 recipes using this stuff!
It’s so simple to add this stuff to your diet and it’s SO powerful, so why wouldn’t you? Jump on over to Amazon and get yourself some bone broth ASAP!
P.S. If you want to know more about how to use food as medicine thenclick here to book a FREE Ideal Health & Weight Discovery Session with me so we can chat about what foods can boost your health potential!
Get Up & Get Out Challenge
I just recently had the pleasure of spending a few days in Sedona, connecting with nature and all the amazingness of the wilderness!
Leading up to my trip, I was in somewhat of a funk, feeling de-motivated, a little less positive and more agitated. I had been working on various projects and putting in longer hours of work.
Being in Sedona was a great reminder for me about how important it is to spend time outdoors for my personal health and sanity – after spending some time outside I feel re-energized and ready to tackle the world!
It’s crazy to think about how little time we actually spend outside these days. I remember as a kid during summer breaks, I was outside playing until it was literally too dark to play anymore.
Now as an adult there are all kinds of distractions that keep me from going outside and the biggest one is work!
“Nearly three in ten U.S. adults do not spend time outside on a daily basis” – NRPA July, 2014
That’s just crazy pants! Our ancestors spent the entire day outside.
And according to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors (87% indoors and 6% of their life in automobiles). That leaves only 7% of your entire life that is being spent outside which boils down to just half of one day per week. Yikes!
I’ll admit, it’s easy for hours to go by or even the whole day without me realizing that I haven’t stepped a foot outside. I typically get outside for at least 20 minutes early in the morning for a quick run or dog walk, but that’s not nearly enough- in the big scheme of things, that’s only 1.3% of my day!
What we don’t realize is how unhealthy it is to be inside the majority of the time.
The EPA indoor air study showed that indoor air concentrations of some pollutants are often 2 to 5 times higher than typical outdoor concentrations. By being inside so much, we’re literally poisoning ourselves with toxins and chemicals. You might as well turn the car on and sit in a closed garage with it running for a few minutes every day.
In this week’s video I talk more about the dangers of being inside and how getting outside daily will boost your health (from Sedona too!).
More nutritious air is just one reason why we should spend more time outside. Getting outside more also has a major impact on hormone balance, mood and reducing the impact of toxin exposure.
Here’s why…
Being outside more helps to reduce cortisol levels, our stress hormone. This directly and positively impacts weight loss, energy levels, libido, and joint aches and pains among numerous other things. Positive ions in the air, especially from salt water (when you’re near the ocean) help to shift our body out of a stressed state and into a more relaxed state. Hence, why the beach is always perceived to be a place for rest and relaxation- there’s actually a scientific reason why you should take more beach getaways 🙂
Getting regular sun exposure regulates our circadian rhythm, or sleep cycles. When our body is exposed to the sun it can better sync with the sun and moon cycles to effectively decrease cortisol and increase melatonin (the sleep hormone) output so that we can easily fall asleep at night and get better quality rest.
One of the most important benefits is the impact it has on reducing the negative effects of electromagnetic frequencies (EMF’s) that we are exposed to constantly from all of our various devices. EMF’s increase our risk for cancer by altering cell growth and mutation, plus contribute to other ailments such as fatigue and insomnia. These days our whole existence practically relies on using a computer, cell phone or tablet. If you’re not going to stop using devices, at least do something to offset the damage.
And one of my favorite reasons for getting outside, is the fact that it raises your vibrational frequency or energy. Everything has a vibrational frequency (VF), when we feel down and out or depressed that means our VF is low. Plants, animals, the earth and even certain fragrances (such as essential oils) have higher VF’s that can boost our VF. So when you’re feeling low, not creative or less productive get outside for an instant mood booster!
This week I challenge you to get outside daily for 5-10 minutes in the middle of the day or right after work. Get exposure to sun, put your bare feet on the ground and notice how it shifts your mindset and overall feeling of wellbeing.
P.S. I’ve got something super exciting coming in just a few weeks that I can’t wait to reveal to you! It’s all about empowering you and others like you to become your own HEALTH BOSS. In preparation for the big reveal, it would be super helpful if you could tell me what you want to see more of – help me out by completing this quick interest survey
What Getting Rear-Ended Taught Me
I was rear-ended last week while driving up to San Clemente for a leisurely afternoon of self care. Yes, I’m ok, aside from a little whiplash everyone involved in the accident is just fine 🙂
It’s been years since I’ve been in any kind of fender-bender. The last accident I can recall was a little bump while parallel parking about 3 years ago and the time before that was way back in my college days.
Getting in any kind of car accident can be nerve wracking though- you get that surge of adrenaline that rushes through, propelling you into a “flight or fight” response.
Even with the minor bump a few years back I remember my flight or fight response so vividly…
The rush of tingling all throughout my body
The immediate sweaty palms and pits
Feeling flushed in the face
And my heart pounding almost out of my chest
It’s our body’s natural and intelligent reaction to keep us safe by heightening our brain function for quick thinking, and putting our body on edge for quick moving to escape whatever the danger might be.
Surprisingly most people are in a state of flight or fight all the time due to low grade chronic stress from all kinds of outlets; inflammatory foods, environmental chemicals, lack of sleep, work and relationship stress.
We may not “feel” stressed but that doesn’t mean our body isn’t under stress.
Back in the day, I used to actually feel stressed a lot more. I “worked better under pressure” and was always moving a million miles a minute from one task to another like a busy bee.
I used to think this was me just being “productive,” until I realized I was actually in a state of fight or flight all the time because of hidden stressors, which kept pumping cortisol through my body giving me superhero strength to check everything off my to-do list (and twice!).
Back then when I was hit with something unexpected such as a car accident, a bad news phone call, or change of direction at work, it would send me into a tailspin. I thought I simply didn’t deal with change very well- I liked routine.
This recent rear-ending has made me reflect on how much I’ve changed. I’ve removed so many hidden stressors from my life and I no longer live in a constant state of fight or flight. I still love checking things off my to-do list but it’s not a big deal if something doesn’t get done.
In this week’s video I talk more about how I got out of a constant state of fight or flight and what getting rear-ended has taught me about maintaining my health.
What getting rear-ended has taught me about maintaining my health.…
1- Meditation Works!
Old Jenn would have been flustered, angry and mad after a situation like this, letting it get me down for the rest of the day, playing the “why me” story in my head over and over, beating myself up for not being more attentive while driving. BUT the new meditation practicing Jenn was able to easily brush it off.
When I got out of the car to exchange insurance info, the lady who hit me was so apologetic and I was able to just shrug my shoulders and say “sh*t happens, it’s ok” instead of playing the blame game. I know she didn’t hit me intentionally.
Practicing meditation daily, even if it’s for only 5 minutes sometimes, has really altered my mindset. My mind is more quiet all the time, I don’t feel a sense of urgency for things like I used to and I can deal with “stressful situations” with a calm composure.
2- Be Proactive vs. Reactive.
I literally had a massage the day before the accident. I do yoga once a week and get regular acupuncture or see the chiropractor about every 6-8 weeks. Often we wait until something is wrong to take care of our body. This is how I used to be- reactive versus proactive, waiting until something was in pain to seek treatment. In the past few years I’ve become more proactive about maintaining my body structurally to maintain my health.
As a result, the side effects and recovery from the whiplash have been pretty minimal. Being aligned, more flexible and loose helps to prevent injury, reduces the overall stress load on the body, lowers cortisol and hormone disruption, and keeps the organs working optimally. It’s important to give your body a tune up regularly just like you would a car to keep it functioning properly and to avoid any breakdowns.
Sometimes it seems like squeezing these appointments in is a hassle but this has reminded me just how important it is because you never know when something like a car accident is going to happen.
3- Practice Presence.
The lady rear-ended me in stop and go traffic. We were only going about 10 mph so I’m pretty sure she was on her phone when she hit me, simply not paying attention. I’m guilty of this too sometimes at a red light or when traffic is slow. Not anymore. Remember when we didn’t have cell phones in our cars? We waited through red lights without entertainment all the time.
Our phones and devices have created a whole new level of hidden stress in our lives. The pressure to respond to emails ASAP, to reply to messages right away, to know what the latest post on social media is about- the ultimate time sucking activity. No wonder why we can’t find time to take care of ourselves! Using devices after dark also inhibits your ability to fall asleep.
Taking a break from devices daily or creating healthy boundaries helps to minimize stress and allows us to re-focus on the really important things in life. When we practice presence, we are plugged into life/ We’re able to tune into our body for any healing that needs to happen and we can cultivate gratitude.
Ultimately, my message here is that healthy is a state of being, not doing.
Sure there are a LOT of healthy things we can do (eat healthy foods, exercise, take supplements etc.), that was me before, but this leaves room for a lot of not doing also.
Once you embrace healthy as a state of being only then will you fully realize the healthiest version of you that you want to be.
Are you ready ditch the part-time healthy lifestyle and embrace healthy as a state of being? Schedule a complimentary Ideal Health & Weight Discovery Session with me here.
Eat Fat to Lose Fat
For the longest time this has been one of my favorite myths to bust- fat is NOT bad for you!
In fact, Fat in your diet is not only necessary, but it’s critical to keep your body operating the way it should be.
If you’ve been struggling to lose weight, suffering from PMS, ridden with anxiety or battling cravings then you could be in a dietary fat drought!
For years we were fed the lowfat diet concept by media and big food companies, and it’s created a real fear for a lot of people…
Fear that eating fat will make you fat
Fear that eating fat will cause/increase high cholesterol
Fear that eating fat is “unhealthy”
If anything, this fear is the real killer, not fat!
When you eat fat, your body does not keep it in its original form and plaster it on your artery walls or add it directly to your fat stores. If that was the case, then we’d be walking blobs of protein, fat and carb plasters looking like some strange art piece.
Eating fat is critical for hormone balance which enables weight loss, keeps PMS in check, fights off anxiety and craving, and much more!
Every single hormone needs dietary fats to exist in our body. Fat is the building block for hormones. Without fat, it’s like trying to build a house without a foundation.
Healthy dietary fats are also needed…
- To balance blood sugar (this prevents cravings and keeps energy up)
- For hair and nail growth
- To build cells and maintain skin elasticity
- And for certain “fat soluble” vitamins to be properly absorbed and used
In this week’s video I talk more about the important role that Fat plays in our body and what kinds of healthy fats you should be consuming daily to keep everything in balance.
Fat actually yields more energy per gram than proteins and carbs.
Fueling your body with the right amount of Fat can keep fatigue at bay and boost your current energy levels.
Not all Fat is good, though, and this is where most people get confused…
There are four types of dietary fats found in foods that we eat:
1. Saturated primarily in animal meats and fats, dairy products
2. Trans primarily in processed foods “hydrogenated” oils, small amounts in animal products
3. Monounsaturated primarily plantbased such as olive, avocados and nuts
4. Polyunsaturated also primarily plantbased (corn, soy, sunflower) and in fish
Looking at this list which one seems like the worst one?
If you guessed Trans Fats then you’re right!!!
You typically can’t go wrong eating Fats that are “naturally” occurring such as the ones in animal meats and plants. That’s what our ancestors lived on. So you want to focus on getting fats from organic animal products, olives, avocados, coconut, nuts and fish.
However, you have to also consider quality. Fats that are animal or plant-based are ONLY good if they are organic, non-processed and non-GMO.
My typical daily diet consists of almost 40% fat. For breakfast, I eat eggs AND bacon plus some avocado in my smoothies sometimes. For lunch and dinner I always I have some kind of fatty piece of meat (chicken thighs, beef, pork, salmon). I feel more energized and balanced with more fat in my diet and most of my clients do, too!
So don’t ditch the egg yolks or cut the fat off your meat anymore (if it’s high quality, organic stuff!). Eat your fat-it does a body good!
Still feel confused about eating fat, or wondering if you need more in your diet to fight off feelings of fatigue, anxiety, PMS and weight loss frustration?
Then let’s figure it out! You can schedule a FREE Ideal Health & Weight Discovery Session here.
Oops! I Started a 90/10 Controversy!
Whoa! I certainly didn’t mean to cause such controversy from last week’s email about the 90/10 rule being the new standard instead of 80/20 (if you missed the email you can check it out here).
I got a HUGE response from this. Some good and some borderline freak outs.
I didn’t mean to ruffle any feathers, I was just calling it like it is.
For some reason or another our health tends to take a back seat all too often. And it’s way too easy to make excuses for it.
Life happens. There will always be something. So when do you draw the line in the sand and take a stand for yourself?
Trust me. I didn’t get this either until about 5 years ago. And even once I decided to take a stand for my health it was still an evolutionary journey that continues to evolve.
With all the response that I got, there was one common denominator amongst them all…
“The 90/10 rule would feel like I was stripping myself of any little pleasures left.”
Combined with…
My one glass of wine at night is my daily release
Cheese is one of my few joys in life
I’m a foodie
My cheat day is my reward for working out so hard all week
I’m afraid it would cut myself off from social activities and friends
If you share some of these fears and comforts then my one question to you is…
What really wants to be nourished?
In this week’s video I talk discuss how lack of nourishment in my own life made me feel deprived making me turn to food or booze, and how the 90/10 rule became more important to me.
It wasn’t very long ago that I was working 12 hour days, well over 40 hours a week and commuting in the direction of traffic for almost an hour each way-all on top of my personal and home responsibilities.
Life happened to me, too. An immediate family member got deathly ill (and thankfully lived), another one started recovery, I bought a house, got married, traded one stressful job for another and so on.
Letting life be in control is what ran my health into the ground in the first place.
By the time my work week ended I was ready to let loose, booze it up and eat my way through the weekend. I rationalized it because “technically” I was still abiding by the 80/20 rule.
But what did I really get out of all of that? Fatigue, anxiety and fluctuating weight.
At some point it was like I hit rock bottom. The crappy way that I was feeling wasn’t worth it anymore. I became super mindful of what I was putting in my body, protective about my sleep and and even quit my stressful job.
Many of my clients go through the same thing. Some have even changed jobs or moved to a new house to better support their health.
They evolved to put themselves first- that’s what the 90/10 rule is really all about.
The biggest part of this change is figuring out what is lacking nourishment in your life, what are you tolerating that you shouldn’t be, and how can you start to put yourself first.
Do you hold onto certain foods or that glass of wine for comfort? What can you do instead to get that same feeling? Are you overworking because you would feel guilty otherwise? Are you over-scheduling your life because you don’t feel worthy of putting yourself first?
These are some big questions to ask. But the more I started asking myself these questions the more answers I found, the more I realized what my body really needed and I could make constructive health choices instead of destructive ones.
Next time you feel like reaching for the wine, glutenous treat or working overtime, stop and ask yourself “what really wants to be nourished within me right now?” or “is it really worth it?”
As a functional health coach I blend the power of science and transformational coaching methods to help people rewire their behaviors and beliefs to best support their ideal health and weight.
To find out more about making these kinds of shifts in your life, schedule a complimentary Ideal Health & Weight Discovery Session with me here.
P.S. And feel free to share this complimentary opportunity with any struggling, frustrated or health-minded friends and family members. It’s my passion to help as many people as possible realize their true ideal health and weight!
90/10 Is The New 80/20
I am so over yo-yo dieters. That might sound harsh, but it’s the truth.
I hear people complain all the time about “I tried Paleo and it worked for a while, but when I stopped it all came back” or “I did the Whole30 for 30 days and got great results but it all came back” or “Weight Watchers was the only thing that worked for me when I was doing it.”
Um duh! *** News Flash***
If you want long lasting results then you have to stick with it.
I’m not saying that Paleo, Weight Watchers or the Whole30 is for everyone and that any of them work all the time. My motto is that you are unique and therefore your diet should be too. What I am saying, is that if it is working you can’t just “do it for a while” and then go back to your old ways.
I played in the 80/20 zone for a long time.
I was on my health A-game 80% of the time; eating ultra clean, getting adequate rest, exercising right, avoiding stress, and taking the right supplements. And 20% of the time I was naughty, indulging and letting it all go to the wayside.
My relationship with the 80/20 zone was great while it lasted, but I still struggled.
The 80/20 has blurred lines. It can be the gray zone for too much fudge-factor. You tend to get lost in the fog of eating out and start to lose track of just how much you’ve been cheating.
Let’s break down the 80/20 rule…
80/20 essentially allows 4 meals a week for cheating (21 meals in a week x 20%).
That equates to almost 2 FULL days of crossing the line with food or the majority of weekly dinners.
If Gluten is your food drug of choice, it increases something called intestinal permeability for up to 5 hours after eating it (no matter how big or small the bite was!), which allows an increase in toxins to seep into your bloodstream. With the 80/20 rule that equals about 20 hours per week or more, unnecessary toxic exposure.
This contributes largely to the incidence of things like weight gain, brain fog, leaky gut, anxiety, depression, ADD/ADHD, hormone imbalances, autism, alzheimer’s and much more!
Would you only wear your seatbelt 80% of the time and risk your life 20% of the time?
Where do you draw the line of where living healthy begins and overindulging ends.
In this week’s video I talk more about how I used to live in 80/20 zone and why the 90/10 rule is my new baseline.
Let’s talk alcohol as another example.
Just one drink raises the stress hormone cortisol for 24 hours in men and likely longer in women increasing belly fat directly. It also raises estrogen levels and slows down fat burning. Studies have shown that one serving raises estrogen by 7% and two servings by 22%. If you’re having a drink most nights of the week, even just one, you’re elevating hormones consistently putting you at higher risk for certain cancers and other health issues.
My new baseline is the 90/10 zone.
This is where I’m able to maintain my weight and health, and where my clients find long lasting success, too.
There’s just enough wiggle room to indulge but not go overboard with clean boundaries for keeping your health intact. This equates to about 2 meals per week to relish in a cheat.
Typically for me that’s a Friday or Saturday night out with my hubby or friends.
And of course there are a few times a year that I even break this rule when there is something to really celebrate, such as a wedding or a trip to Europe. I took 35 days of straight vacation last year and let loose- even that was only 10% (actually less) of the entire year!
These are big enough reasons to be in the moment, to eat lavishly and soak up every delicious minute. But once it’s over, I’m get right back to my normal routine, and even find that I crave getting back to it.
If you really want to shift your health and weight then you have to shift your lifestyle- for good. In the 80/20 I see people all too often get lost in the fog and start rationalizing why and how they crossed the line, losing track of reality and what healthy really is.
There is no such thing as a quick fix.
There is no such thing as an easy way out.
There isn’t even such thing as a 30, 60 or 90 day solution.
Life is work. Health is work. And practice makes perfect.
If you’re ready to really shift your lifestyle to best support your health and weight then I’m here to empower you to do so!
Schedule a FREE Ideal Health and Weight Discovery Session here with me so we can identify what’s holding you back and how you can move forward to embrace your best health and self.
#TBT I’ve Gained 7 Pounds
It’s crazy how much can happen in a year. I was just doing some reflecting and came across this little gem – an email that I sent out last year about the 7 unexplained pounds I had gained. Take a moment with me to walk down memory lane…
April 9, 2015
“My weight is always right on point, maybe fluctuating 1-2 pounds, even if I slip up here and there (hey no one is perfect!). I don’t even believe in weighing myself but when my clothes just didn’t feel right I had to check the scale, and there it was- 7 POUNDS!
Over the last few months I’ve been feeling what I like to call a “little fluffy.” That feeling when no matter what outfit you put on you just feel frumpy, you can see your muscles underneath the winter coat layer but a softer version, and you can grab a good chunk around the midsection and love handles. I was definitely not myself.
No worries, I thought. I’ve got this. I’m in the midst of my Spring cleanse and everything will go back to normal.
WRONG! Two weeks in, I gained another pound!
Back to the drawing board…
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Eating gluten, dairy, sugar, soy and alcohol free? Check.
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Pushing my workouts to an intensity level of at least 8 out of 10? Check.
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Sleeping 10pm-6pm, and getting a sleep score average of 87-94 out of 100? Check.
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Keeping my stress in check? Check.
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Taking my supplements regularly? Check.
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Energy feels good and balanced? Check.
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Pregnancy test (ladies you know you do this). Check, and negative!
So what gives?! After racking my brain on all the usual suspects it was time to dig deeper. I noticed some other abnormal characteristics about my health…I was easily irritable, had a few recent minor headaches and over the last 2 months, 2 separate skin rashes popped up and I NEVER get skin rashes.
It was time to put on my health detective hat and get to the root of the problem.
I ordered myself a stool sample test to check for potential internal stressors. This is the ultimate test and changes the lives of many of my clients. It’s like Pandora’s box- it has all the answers for weight gain, low energy, sleep disturbances, skin rashes, brain fog, etc. You name it, this test tells it.
Ten days later I get the news….Blastocysistic Hominis, E. Coli and Candida overgrowth…basically, I have a parasite, bacteria and fungus all having a party in my gut and I wasn’t invited. They’ve been setting off cortisol fireworks and sidelining the rest of my hormones that keep my weight stable.
PHEW! With just a little health detective work I was able to stop obsessing and start resolving the problem ASAP.”
In this week’s video I talk more about what I’ve done over the past year to get rid of those gut invaders, to get my gut back in gear and stabilize my weight.
Here I am, a year later and my gut is looking pretty clean. I still have some mild bacteria to mop up and some good bacteria boosting to do. But I haven’t had a single headache or skin rash since last Spring, and my weight has stabilized. You can even check out my personal stool retest results here.
Parasites, bacteria and fungus can cause a variety of health issues. Everything from carb and sugar cravings to teeth grinding, headaches, skin rashes, weight gain and joint pain.
If you have unexplained weight gain and/or other health issues and want to investigate it further then my Get Your Gut In Gear program is just what you need!
I recently extended enrollment for my gut program until 5/3!
In this program you’ll get to investigate your gut health, just like I did, and learn to heal yourself from the inside out using the same strategic healing protocol that I use on myself and with my clients.
I’ve extended the enrollment for this program until Tuesday, May 3rd but after that the doors close for good until next year- and there are only 10 spots available.
Get all the details and grab your spot here!- Get Your Gut In Gear!
There’s an 80% Chance You Have This
It’s the most under diagnosed or overlooked condition by the majority of western medicine doctors, and the most common issue I see in my functional diagnostic health coaching practice.
It’s called Leaky Gut.
In the functional medicine world, Leaky Gut is widely known and addressed. As Hippocrates once said “all disease begins in the gut.”
In fact, functional medicine doctors are saying that 80% of the population has this. And I can certainly attest to it- every single one of my coaching clients has had it.
Researchers are starting to call the gut your 2nd brain because it has so much power over all the systems of the body. So when it’s leaky, that means your health is in trouble.
The gut is where 80% of your immune system is housed. It’s where you make your sleep hormone melatonin. It’s where you absorb vitamins and nutrients from food to be used to support all bodily functions. And it’s where neurotransmitters like serotonin (the happy hormone) and dopamine (the wellbeing hormone) are produced.
So, can you imagine how much disarray can be caused when the gut isn’t performing all of its duties right?
It would be like removing the engine from a car and still expecting it to be able to run.
In this week’s video I talk more about the prevalence of leaky gut, how it comes to be and what you can do to heal it.
Leaky gut doesn’t just happen overnight, it’s something that has been in the works for a long time. Some of the biggest contributing factors include:
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Eating processed or inflammatory foods (gluten, dairy, sugar, soy, alcohol are top of the list!)
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Gut invaders- parasites, bacteria, yeast overgrowth
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Exposure to environmental toxins/chemicals
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Use of over-the-counter and/or prescription medications
I’m sure you could check the box for just about every one of those. And just think, over the last 5, 10, 15 or more years how often have you encountered those things? This is the perfect storm that leaves a trail for leaky gut.
Leaky gut means that the intestinal lining of your G.I. tract has been damaged- it literally has holes in it which allows toxins into the bloodstream, resulting in all kinds of metabolic chaos internally.
This chaos can commonly show up as…
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Food sensitivities or allergies
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Digestive issues, heartburn, IBS, irregular bowel movements
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Thyroid problems, particularly Hashimotos thyroiditis
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Mood swings, anxiety, depression, ADD, ADHD and autism
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Constant joint and muscle pain, arthritis, headaches
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Eczema, psoriasis, rosacea, acne
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Unexplained weight gain or struggle with weight loss
Don’t worry, if you have leaky gut you’re not doomed. It is possible to come back from it and live a healthy life. When you clean up your diet, check for and get rid of gut invaders, and implement healing supplements, you can start feeling better in as little as a week! Healing the gut is a process but it is possible.
This is exactly what I’ll be focusing on in my new Get Your Gut In Gear group program.
In this program you’ll get access to an at-home stool sample screening test to see exactly what is going on in your gut. You’ll get to work with me one-on-one to personalize a healing plan just for you, and then work through the pieces of that plan in a small group sessions over the course of 4 months.
It’s time to Get Your Gut In Gear! Your body will love you for it.
There are only 10 spots total available, and enrollment closes April 26th.
The #1 Thing Your Doctor Isn’t Talking About (+7 Days left!)
Are you tired of getting the runaround from your doctor about your biggest, most annoying and frustrating health complaints?
Does bloating, digestive upset, joint aches and pains, migraines, breakouts, allergies (the list goes on!) get in the way of enjoying everyday life?
Do you feel frustrated or lost because you know something just isn’t right with your body but you don’t know what to do about it?
I totally get it. I’ve been there too. It wasn’t long ago that I was in your shoes.
My health was declining; allergies were getting worse, migraines more frequent, suffering from joint aches and pains daily, and no matter what I did, nothing seemed to help.
I tried chiropractors, acupuncturists, massage, various over-the-counter medications, and herbal remedies. Sometimes my symptoms would subside for a few days or weeks and then come back full force. And other weird things starting popping up that I had never had before…teeth grinding, skin breakouts and weight gain.
I literally tried anything and everything that had a hint of a promise to help me feel better. I must have spent hundreds or thousands of dollars on all different therapies, not to mention hours of energy going to appointments and researching new things to try that I’ll never get back.
And then I became a Functional Diagnostic Nutrition Practitioner (aka health detective).
WHAT I FOUND WAS…
My gut was a mess! It was leaky (really leaky!) letting all kinds of toxins into my bloodstream and very inflamed. I also had a serious H. Pylori bacteria overgrowth problem – the reason for my migraines and mid-back pain!
Using my functional diagnostic knowledge I applied a systematic approach to healing and cleaning out my gut- one that was precise in dealing with the root of the problem, targeted towards my individual needs and that consistently produced results.
Now I want to share what I’ve learned to help heal others who are unknowingly also suffering from something in their gut, thus the…
GET YOUR GUT IN GEAR PROGRAM WAS BORN!!! (check it out here)
Check out this quick video to find out more about the program.
I’ve used these principles over and over again with clients, and myself, to improve gut function and maintain health. Here’s what clients have said about doing gut healing work with me…
“I’ve been working with Jenn to find my energy, clear my mind and to get my motivation back. Honestly, my doctor is not on top of things like leaky gut and adrenal fatigue, which are my main issues. I am seeing more and more information out there describing the symptoms I’ve been experiencing over the last few years, and Jenn has been the only one to address it. I really find my work with Jenn to be very helpful and it’s actually working for me.”- Jen B., Maryland
Here’s how the program works:
Over the course of this 4-month group program you will…
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Use an at-home stool sample test to take a deep dive look at your gut health
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Identify gut invaders and pinpoint healing opportunities
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Have THREE one-on-one sessions with me to personalize your gut rebuilding plan
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Attend eight bi-weekly Group Sessions to guide you through the healing process
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Tackle and eradicate gut invaders with customized herbal supplements
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Re-build your gut health to prevent invaders and damage in the future
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Get a 20% discount on all supplements
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Heal your body using proper diet, rest, exercise, stress reduction, and supplementation
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Get access to a private Facebook Group for extra guidance and community support
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Try easy DIY liver flushing and toxin reducing exercises to fully restore health
The great thing about this program is it is personalized to meet your specific gut health needs. It’s like working one-on-one with me, but at one third of the cost!
To make sure you get the undivided attention you deserve, I am limiting this program to a maximum of 10 people. There are still a few spots left and enrollment closes Thursday, April 26th at 8:59pm PT/ 11:59pm ET.
It’s time to Get Your Gut In Gear – grab your spot here today!
