I’m speaking live [today and tomorrow]

How to Obtain the Perfect Period - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Looking back, it’s now clear my entire life has been a journey in the pursuit of health. This is probably true for all of us. The journey for some can be a struggle to survive and for others a drive to thrive. I was stuck in survival mode for a long time, and now I’m glad to say I’m thriving. 

But I’ll be the first to admit it’s been a work in progress.

Armed with the knowledge I have now when I look back, I can clearly see that my health issues didn’t happen overnight, but that they were an accumulation of things that happened throughout my life.

As I tell my clients, your body doesn’t wake up one day and decide to be dysfunctional.  What you’re experiencing today is a compilation of events that have happened over time, sometimes starting as early as the point of birth.  

For example, if you were born c-section or weren’t breastfed, then you didn’t get exposed to all the beneficial bacteria needed to develop a strong immune system. It’s like starting life with a health handicap.  

Combining a situation like that with childhood trauma, the standard American diet, environmental toxins, and the daily stressors of our modern-day world – it can easily lead to a state of poor health over time.

One of the earliest, most significant signs of my health status going haywire emerged a few years after starting my menstrual cycle.  

I was plagued with extremely painful and irregular periods, but I didn’t think much of it then.  I simply tried to ignore the issue.  I thought it was great when I didn’t get my period because I didn’t have to deal with it.  And when I did get it, I would load up on some kind of over-the-counter pain killer and go on my way. 

My mom left 7 years before all of this started to happen, so I didn’t really have a female figure in my life to turn to with these kinds of lady issues until my dad happily remarried around the time I turned 16.  By then, my period was so painful I would find myself sitting on the toilet bent over a trash can in pain and vomiting.  

That’s when I started the pill.

I mustered up the courage to tell my stepmom what had been going on and we took a trip to the gynecologist together.  That day started my 17-year codependent and destructive relationship with birth control.  

I’ve never been addicted to any substances, but sometimes when I look at how I used birth control to abuse my body and control my life, and how many other women I’ve known to do the same, I wonder if one day we’ll identify an addiction to this little hormone and health stealing pill.

Having a painful and irregular period from the get-go was an insight into what was to come down the road with my health. It served as a clue about the dysfunction that had already been occurring in my body probably for years leading up to that point, resulting in such drastic hormone imbalances. 

It kills me that our culture has normalized period pain, and how ignoring it or putting a pill bandaid on it is leading to other health issues down the road.

It’s time to recognize that just because something is common doesn’t mean it’s normal, and women don’t have to live this way. 

It’s time for women and our loved ones to come together.

Let’s end women’s suffering from hormone issues and encourage them/us to live fuller lives so they/we can be better daughters, sisters, aunts, grandmothers, mothers, partners, teachers, and leaders in the world – striking change for the generations of women to come, as well as positively impacting the men in their lives.

Join me TODAY at 4pm PT / 7pm ET when I host a fire-side virtual chat as part of the Menstrual Love Challenge.

And click here to catch my talk tomorrow about using food to obtain the perfect period during the final day of the Menstrual Love Challenge.

Surviving seasonal changes [#TBT]

Happy almost Fall to those of you who are in the northern hemisphere and Spring if you’re in the southern!

I personally love the cycle of seasons and the variety they add to life. I can’t wait to indulge in some of my favorite fall foods and decorate my house with all things Halloween.

But I didn’t always feel this way…

Seasonal shifts used to really get me down because of the impacts they had on my health. Living in a foggy state, with migraine headaches, a runny nose, sinus congestion, and other seasonal-related health issues isn’t fun.

So this week I’m bringing back a super helpful blog to help you feel your best during these seasonal shifts!


Every Fall and Spring I would struggle with:

  • Foggy brain
  • Low energy
  • Congestion
  • Earaches or infections
  • Coughing and sneezing
  • And downright just feeling blah!

When I moved from Northern California to sunny San Diego for college, I thought it was odd when I began suffering from seasonal allergies. I moved from a farming town full of pollen to a place with refreshing ocean breezes so it didn’t really equate. I brushed it off, completely ignoring the smoke signals my body was sending.

I’ll never forget walking home on the dreadfully hot days in the Fall. Yes, it can get very hot in San Diego from about August to November due to the Santa Ana winds coming from the East, pulling dry heat and all kinds of pollen with them. I lived in a seasonal allergy fog on those days. I couldn’t think straight as I had headaches and recurring earaches, and despite how much coffee I drank, I couldn’t break the wall of fatigue.

Now seasonal shifts are a blip on my radar. I still feel them but they don’t take me down the way they used to anymore. For perspective, my symptoms are a 1 or 2 on a scale of 1-10 when they used to be an 8 to 10.

Seasonal allergies might be common but they are not necessarily normal.

The frequency and intensity of seasonal allergies can be clues about the strength of your body’s immune system since they are an indication of an inflammatory response; the more frequent and intense, the lower your immune system is.

The stronger and healthier your immune system is, the more adaptable it is and thus less reactive to things like pollens and allergens in the air.

Over time, I have implemented strategies to reduce the overall inflammatory load on my body that have taken the intensity of my seasonal sensitives down drastically. When the seasons change, I have a few tricks up my sleeve to keep even the smallest symptoms at bay.

In this week’s video and blog, I share some of my best tips and strategies to help you survive seasonal changes and feel like your best self any time of year.

When seasonal shifts really started to hit in my early 20’s, my inflammatory way of living at the time didn’t help my case.  As most of us do, I lived up my college days going to frat parties, eating pizza or burritos late at night to sober up. All the while, I was going to school full-time, hitting the gym hard to burn off what I was consuming, working part-time, and juggling an internship.

My body never got a break.  I broke it downtime and time again, pushing it to its limits.

Our body will do anything we ask it to, but that doesn’t mean we should.  When we’re young we don’t realize this though, we think we are invincible.  Digestive issues were never a problem for me so I never linked the foods I was eating to how I was feeling. I pursued perfection in my personal and professional life because I thought that’s what I needed to do to be accepted, loved, and successful.

All of the busy-ness, the doing, and the moving elicits a chronic low-grade stress response in the body.  It triggers your sympathetic nervous system, also known as your “fight or flight” response, signaling the body to release cortisol hormone.  Cortisol is your body’s response to stress but it also helps to regulate your energy balance, sleep quality, blood sugar regulation, inflammation, and hormone pathways. 

This busy-ness response paired with emotional stress, less than ideal nights of sleep, hitting the gym hard, hidden environmental toxins, alcohol, and sub-optimal food choices increases the demand for cortisol to regulate stress and inflammation.

The constant demand for cortisol due to an overstimulated fight or flight response really starts to wear down your body over time, and it can lead to all kinds of imbalances, health issues, a weakened immune system, and even seasonal allergies. 

To strengthen the immune system and boost the body’s ability to handle seasonal changes, all you have to do is minimize the burden of stress and demand for cortisol.  

You can do this daily by:

  • Eating an anti-inflammatory diet
  • Being asleep by 10 pm and sleeping through the night
  • Moving your body daily and decreasing exercise intensity on days you feel tired
  • Drinking at least half of your body weight in ounces of water to flush toxins
  • Taking time to destress and disconnect daily even if it’s for 5 minutes at a time
  • Gradually eliminating toxins from your environment 

Along my health journey, I have incorporated all of these strategies into my daily way of eliminating seasonal health issues and creating long-lasting sustainable results.

Occasionally, I can still feel seasonal shifts and I’ll have a little less energy than normal, a tickle at the back of my throat, or a few more sneezes than usual. None of which used to debilitate me like previously, but I’d rather not feel them at all so I take a few extra precautions during seasonal changes to minimize even these minor inconveniences. 

To further support my body during seasonal changes I also…

..choose to be more mindful of what I put in my mouth and eat foods that are in season to ensure my body is getting the nutrients it needs for the time of year, to keep my digestion balanced, and eliminate contributors to inflammation. 

…use essential oils to help reduce inflammation, open up airways, and flush toxins.  My favorite essential oils elixir is 1 drop of lavender, peppermint, and lemon in a shot glass of water once or twice a day.  Lavender is anti-inflammatory, peppermint opens airways and blood flow, and lemon boosts detoxification. (NOTE: be sure to use food-grade essential oils such as doTerra)

…set up a salt lamp on my nightstand with an outlet timer turning it on 5 minutes before my alarm goes off. As the days get shorter and the sun rises later it can be harder to get up in the morning time. The soft glow of the salt lamp mimics the sunrise and helps to encourage the release of cortisol in the morning to give you the energy needed to get out of bed. I also use the light of a salt lamp at night instead of regular lights to reduce my exposure to artificial light that can negatively impact your ability to fall asleep and the quality of sleep you get.

…use my castor oil pack 3 to 5 times per week for a variety of health-supporting reasons. Castor oil increases oxytocin levels (your love and wellbeing hormone), reduces cortisol (stress hormone) and inflammation, boosts digestion and detoxification, supports prostaglandins for overall hormone balance and so much more!

I find when I practice these acts consistently around seasonal change, those old allergy symptoms are nothing more than a bump in the road that I just roll right over.


Would you like to be essentially seasonal allergy-free too?

Apply what I’ve shared and on the path to feeling like your best self no matter what time of year it is!


I ate bread (and how I recovered)

How to Eat Bread and Bounce Back - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Yep, you read that subject line right.  

I ate bread and not just a little. I had it at least 3 times in the past 3 weeks.

I am human, health-minded as can be, but human.

I also drank a LOT of wine and ate quite a bit of cheese.  But when in Portugal, you must do as the Portuguese do.

You’ve probably heard me talk a lot before about how important it is to avoid inflammatory foods such as gluten (bread, etc.), dairy, sugar, soy, alcohol, and even all grains, nuts, seeds, beans, legumes, and nightshade vegetables if your body is in a pro-inflammatory state.

So knowing that I had gluten, dairy and alcohol might come as a surprise.

Even more surprising is how I was able to have all of these things without experiencing any energy, weight, hormone or health setbacks.

You might be wondering how this is possible.  

Europe and many other countries thrive on local and organic products, free of pesticides, chemicals, and GMOs that contribute to the inflammatory load. They tend to make food products the old way some would say, with cleaner sources, using fermentation practices to help break down the hard-to-digest food molecules in what we would typically think of as inflammatory foods.

This approach, with food, reduces digestive stress; making it easier to eat certain inflammatory foods without the usual consequences.

I still wouldn’t recommend eating these foods all of the time, even if you lived in Europe, because the body can only handle so much. However, when you have a once-in-a-lifetime chance to really experience another culture, you have to take it!

Feeling like your best self means giving your body the foods it needs to function at its potential 95% of the time and reserving 5% of the time for special indulgences. 

When you indulge, it’s critical to support your body in other areas to help it bounce back.

When you do this, you can create metabolic flexibility that allows you to live life to the fullest while feeling like your best self!

In this week’s video and blog, I’m sharing my tips and tricks for creating metabolic flexibility so you can indulge and bounce right back to feeling like your best self.

This week, I’m hyper-focused on getting back into my daily health routines that will give my body everything it needs to fully recover from my trip to Portugal and all of the indulgences.  

Taking a break from your normal routine is vital for rejuvenating your mind, body, and soul.  If you do it the right way, you don’t come back feeling fat, tired, and sick. 

Although my body tolerated bread, wine, and cheese, that doesn’t mean it was ideal fuel.  My body functions best on animal proteins and healthy fats, so eating simple carbs such as bread can take its toll over time.

Knowing this helps me make choices that are in alignment with how I want to be feeling; energetic, clear-minded, strong, and slender.

When I choose to eat foods that are not exactly in alignment with what my body needs, here are 5 vital actions I take to help it recuperate…

# 1- Get to Bed by 10 pm
This one is super essential since the body does its major repair work from 10 pm to about 4 am.  Being asleep during this timeframe lets your body focus all of its resources on repairing damaged cells, digesting, and detoxing toxins. 

One of the worst choices you can make after indulging in some less than ideal foods is robbing your body of this precious time it needs to restore the damage these foods can cause and some of the toxins that come along with them.

#2 – Workouts = Walking
This is true for me most of the time, and if I’m not walking I’m doing low-intensity weight training.  After indulging, most people want to “burn off” what they ate at the gym and end up doing more damage than good to their body than good.

Think about it. Most foods you indulge in are less nutrient-dense than ideal food choices, leaving your body in a nutrient-depleted state.  Doing intense workouts requires an abundance of nutrients for recovery.

Exercise can add additional stress to your body when it’s already in a depleted state resulting in low energy, weight gain, hormone imbalances, and other health issues.  

So opting for less intense forms of movement will help your body bounce right back after a few treats.

#3 – Balance Food Ratios
Yes, I ate bread and drank wine but I didn’t indulge in these alone because I know having carbs or sugar all by themselves is the quickest path to an energy crash.

Pairing carbs and sugar with protein and/or fat will help balance your blood sugar levels, giving you even and long-lasting energy.  

Luckily in Portugal, there was a wide variety of decadent meats and seafood to choose from as pairings.  This is also why I allowed myself some cheese for its high-fat content to strike a balance.

#4 – Establish Eating Windows
When I’m stressing my digestive system with indulgences, I also give it a recovery break by establishing eating windows. Typically this eating window is from 11 am to 8 pm, giving my digestive system at least 15 hours to recover.  

Some might also refer to this as intermittent fasting.  Balancing your food ratios with plenty of protein and fat is the key to having plenty of energy while doing this.  

When ratios aren’t balanced, you’re sure to experience a carb or sugar crash that drains your energy and makes it difficult to avoid food outside of your eating window.

#5 – Work in Water
It’s easy to forget to drink water, but it’s the most essential nutrient needed for every bodily function.  You should be drinking at least half of your body weight in ounces of water per day (200 lbs = 100 ounces of water daily), and when you’re indulging, you’ll need even more.

I always aim to drink at least half of my water intake before starting my eating window, and you’ll almost always find me with a bottle of water within reach.  

Every time I ordered a glass of wine, I also ordered water.  

Water keeps you hydrated while consuming things that dehydrate you, and it flushes out toxins.  So remember to always work in your water. 

By doing all of these things during my trip to Portugal, I returned home feeling 100% and even lost a pound!

Anytime you go on a healthy hiatus, it’s beneficial to do some additional cleansing and restorative work. 

For the next few weeks, to help my body fully recover, I’ll be doing some deeper work such as:

  • Using a castor oil pack 4 times/week to boost digestion and detoxification
  • Going 100% Autoimmune Paleo and alcohol-free to reduce inflammation
  • Hitting the chiropractor and acupuncturist to eliminate physical stressors
  • Sitting in my infrared sauna followed by a cold shower to flush toxins
  • Taking collagen peptides daily to help repair my gut lining

Life happens.  How you choose to navigate it is what makes all the difference in the world to your health.

It’s ok to indulge every once in a while if you take action to help your body bounce back.

10 tips to boost health that don’t cost a thing! [#TBT]

10 tips - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

We’ve been in this pandemic limbo for over a year now, and I’m curious…how are you holding up?

It’s been quite a ride.

Life happens, and it will continue to do so. We can’t always predict traffic or pandemics, but how we choose to navigate life is what makes all the difference when it comes to your health and feeling like your best self.

As I adventure off to Portugal this week, I’ve been reflecting on all of the unexpected gifts the pandemic has given me.

It gave me a break from the busy travel schedule I used to keep. It gave me more space to focus on myself and my family. It gave me more time to heal, to take better care of myself, and feel like my best self.

There is always a silver lining.

In light of the gifts the pandemic has for you, here’s a #throwbackthursday blog with 10 tips to boost your health that don’t cost a thing so you can feel like your best self no matter how long this thing goes on for…


This pandemic situation has been calling all of us to…

  • Slow down
  • Let go of being busy
  • Look inward instead of out
  • Be with yourself and those closest to you
  • Practice patience and hold space for health
  • Take time to create and contemplate what is really important

The world came to a standstill in many ways, giving you the time you’ve always wanted to focus on yourself and your health.

If you’ve ever said…

I wish the world or time would slow down so I could (cook more, sleep, exercise, meditate, etc.)


I wish I had more time to (fill in the blank)

Then your time is NOW. It’s a time of deep healing if you choose to let it be.

There are plenty of things we can “busy” ourselves with, but at the end of the day what does being busy really do for us. Does it build health or break down health?

Being in a constant state of busy-ness can actually lead to a decline in your health because your body can only heal in a relaxed state, and if you’re busy, you’re not relaxed.

If there’s something this pandemic has taught us, it’s that life is precious, and one thing is for certain, having good health is the MOST important thing you could ever have.

In this week’s video and blog, I share 10 things you can do to boost your health today that don’t cost a thing, and that don’t require any special tools, or a lot of time.

Some of the simplest acts can have the biggest impact on your health.

You don’t necessarily need the latest and greatest health gadgets, supplements or fad diets to improve your health and feel like your best self. To feel and look your best, all you need to do is reduce your body’s daily stress burden.

I know, easier said than done, right, considering all that is going on in the world. However, stress is the number one suppressor of your immune system.

Constant low or high-grade stress disrupts the vital hormones that regulate your immune system and destroys your intestinal lining which is where 80% of your immune system lives.

You can reduce your body’s daily stress burden by minimizing exposures to stressors that you have more control over, such as:

  • Sugar, processed foods, and inflammatory foods
  • Toxins and chemicals in foods, cleaning and personal care products
  • Intense exercise when your body is already depleted

That, along with activities to help you empty your stress cup daily for all the things that are outside of your control.

Here are 10 things you can do to empty your stress cup daily, boost your immune system, and improve your overall health in so many ways. And they don’t cost you a single penny, or require any special resources or a lot of time!

#1 Put Your Feet Up
Literally laying on the floor and propping your feet up against the wall or sofa positively impacts your health. It instantly reduces stress and increases blood flow to your organs for digestion and other essential functions. How easy is it to binge-watch your favorite Netflix while laying down with your feet up?

#2 Gargle for Gut and Brain Health
Your Vagus nerve serves as the main communication center between your gut and brain so it’s important to keep it strong and working correctly. Take a moment after brushing your teeth to gargle water for as long as you can to strengthen the Vagus nerve so you can boost gut health and immune system, and stimulate organs and brain function.

#3 Be Asleep by 10pm
Being asleep by 10pm maintains the delicate balance of your circadian rhythm, aka hormones, so you can feel rested upon waking, have an abundance of energy, and avoid food cravings, which can help you easily lose weight. Set an alert at 9pm to remind you to start preparing for bed so you can be asleep by 10pm.

#4 Go Barefoot
If you’re stuck at home, there’s no reason to put your shoes on. Having your bare feet directly connected to the ground helps you to release stress continuously, and if you can get barefoot outside even better! Spending just a few minutes barefoot in the dirt or grass helps you to detox harmful EMF’s and toxins you’ve been exposed to by being inside so much that overloads your immune system.

#5 Hug and Cuddle More
Physical touch releases the “love hormone” Oxytocin which reduces cortisol, your stress hormone, and it boosts feelings of wellbeing to help you keep a positive state of mind during these times. So squeeze your loved ones a few extra times per day to give your health a boost!

#6 Take A Cold Shower
This one probably sounds terrible, but it’s only for 2 minutes and you can do anything for 2 minutes to boost your health, right? Cold water therapy has been used for hundreds of years to boost health. It helps to strengthen the immune system, improve stress response, promote weight loss, and more. Start with 1 minute working your way up to 2 minutes before turning on the heat.

#7 Diaphragmatic Breathing
This type of breathing has been shown to lower cortisol levels (aka stress hormone), lower heart rate (aka reduce stress), lower blood pressure, and even help people cope with symptoms of post-traumatic stress disorder (PTSD). This breath is way easier to do than trying to say what it’s called, check out the Cleveland Clinic’s step-by-step instructions.

#8 Get Natural Light Exposure
Your body relies on the cycle of the sun to know what time it is and what it should be doing throughout the day. Have you ever wondered how your furry friends always know when it’s mealtime? It’s because they have internal clocks like us, so their bodies always know when it’s time to eat. Exposure to natural light, especially first thing in the morning, is critical to keep your internal clock ticking correctly so your body can do its job to keep you healthy. If you live where it’s cold, sit next to a window while sipping your tea or coffee in the morning, even if it’s cloudy outside.

#9 Chew 20 Times
Did you know that digestion starts in the mouth, not in the stomach? We often rush through our meals, not giving our body the time or space to properly digest food so we can absorb all of the health-promoting nutrients it has to offer. Challenge yourself to chew every bite of food 20 times so you can digest food better, reduce bloating, and increase absorption of nutrients to improve your health.

#10 Open Your Windows
The air inside your home can be up to 100% more toxic than the air outside due to hidden toxins in paint, furniture, and cleaning supplies. Oxygen concentration levels are also lower inside than out, and Oxygen molecules are essential for every single function in the body. Fresh air helps the body to eliminate stress inducing toxins and increases oxygen levels in the blood so your body can function at its potential.


So which one of these 10 tips are you going to commit to doing today so you can boost your health and immunity?

Let me know by leaving a comment below

It’s the littlest things that can make the biggest difference to your health, as the saying goes “small hinges swing big doors.”

When traveling takes a toll…

Travel Tips - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

If you’re anything like me then traveling is a big part of your life whether it’s for work, vacation, or both.

In fact, this Summer has been packed with travel. I’ve been to Sedona, Las Vegas, Maui, and Mexico already, and I’m due to depart for Palm Springs and Portugal in the coming weeks.

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

You probably don’t normally notice the true toll that traveling takes on your body because…

…if it’s work-related you tend to see it as “just part of the job” and so you continue to push through…

…and if it’s vacation-related, well, it must be all good right?

Traveling is a type of stress we just don’t typically address.

Think about it. How many times have you come home from a trip and:

  • Come down with the worst cold or flu ever
  • Felt extremely exhausted even if your trip was a vacation
  • Had a flare-up of muscle or joint aches and pains
  • Struggled to get your sleep back on track
  • Noticed your weight shot up
  • Or experienced a relapse in your autoimmune symptoms, anxiety, skin breakouts, or other health issues

These are all signs of the stress your body experienced while traveling.

Don’t get me wrong, I love traveling and I would never give it up. Over the years, I noticed the toll it took on my body too, and the proactive actions I could take to prevent a health setback that I’m going to share with you.

Stress is anything that places a burden on your body resulting in inflammation which leads to any of the health issues you might encounter.

Stressors can include the foods you’re eating that aren’t right for your body, getting inadequate sleep, over or under-exercising, emotional or physical stress, toxins that you encounter, and hidden stressors such as parasites, bacteria or yeast overgrowth in the gut, hormone imbalances, liver congestion and more.

The not so obvious, but typical types of stressors you encounter when traveling are:

  • Having fewer options for food and water quality
  • Not so supportive beds or environments that negatively impact sleep quality
  • Sitting for prolonged periods of time or getting less movement in general
  • Dehydration from flying or not being in your normal routine
  • Crossing time zones and messing with your natural hormone balance
  • And an abundance of toxins circulating the air in airports and hotels

These stressors can add up quickly while traveling.

As your stress load increases, it can suppress your immune system making you more susceptible to getting sick, disrupting your natural hormone balance which drains your energy and mood, overloading your liver causing a backup of toxins in your body, and destroying your gut resulting in digestive upset.

You may not have complete control over these travel time stressors BUT you can reduce their impact on your body when you take the right steps.

In this week’s video, I help you identify the toll that traveling might be taking on your body and provide you with proactive tips to prevent a health setback so you can feel like your best self, always.

In the game of living a healthy life, the key to your success is NOT living in a bubble and avoiding all “unhealthy” things, but the trick is learning to navigate life differently so your body and health are more supported.

As I already pointed out, there are quite a few types of stressors you are typically encountering while traveling; some might be within your control and some may not be.

Instead of stressing about finding the perfect place, food, and toxin-free environments while traveling, here are some simple steps that I take, and that you can take too, in order to proactively support your body and prevent any health setbacks…

Prioritize Food & Water

  1. Make eating gluten and dairy-free your #1 priority to reduce inflammatory food factors
  2. Increase your water intake 1 day before and while traveling to prevent dehydration
  3. Be mindful of your alcohol intake – if tired or jet-lagged, opt for a mocktail instead

Sleep Soundly

  1. At night set your room to 68 degrees for optimal sleep temperature
  2. Cover all ambient lights such as alarm clocks, and smoke alarms, and tightly seal curtains shut (Ninja trick! Pack electrical tape to cover smoke alarm lights and place pillows against curtains to seal the cracks)
  3. Get sunlight exposure upon waking up to balance your circadian rhythm

Reduce Physical Stress

  1. Stretch, stretch and stretch! Daily and intermittently on the plane for long flights
  2. Opt for less intense exercise such as walking or yoga
  3. Schedule a massage, acupuncture, and/or chiropractic adjustment within 1 day of returning home

Decompress and Revitalize

  1. Pack lavender essential oil to use anytime you need to unwind throughout your trip
  2. Start and/or end your day with a cycle of deep breaths, meditation, or journaling
  3. Schedule some time at the spa or book a massage to relax and restore your body

Tone Down Toxins

  1. Pack a travel-size salt lamp to help purify the air, reduce allergens and negative ions
  2. Drink purified bottled water ONLY – grab Life Water, Fiji or Essentia brand bottled water when you can and look for glass bottled water such as Pellegrino in restaurants
  3. Get in touch with nature – open windows when possible, get outside daily, and even put your bare feet in grass or dirt to offset toxin exposure

I love helping my coaching clients learn how to navigate life differently so they can enjoy traveling AND have their ideal health and weight at the same time.

If you’re a busy, health-minded professional who travels a ton and wants to learn how to support your body better while doing it, then follow me closely on Instagram to catch all my travel tips with my upcoming trips!

Why I’m not afraid of skin cancer

Skin Cancer Story blog - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Summer is in full force, which probably has you bathing in sunscreen every time you step outside.

But did you know most sunscreens are full of toxic ingredients that can alter your hormone balance, steal your energy, and contribute to weight gain on top of a slew of other health issues?

I just spent a whole week sunbathing in Maui without worrying one bit about skin cancer or toxic sunscreen side effects. There once was a time when I thought I’d never be able to enjoy the sun in this way.

I was diagnosed with skin cancer at age 26.

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

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

Despite doing all the right “healthy” things prior to my skin cancer diagnosis, the intensity of my seasonal allergies progressed to the point of wiping me out for days or weeks. Migraines became more frequent, and “normal” joint aches or muscle soreness seemed to linger longer and longer. It was also getting tougher to lose or maintain my weight.

I slowly started to question my health and what I had been taught all those years in school.

Skin cancer was my body waving a BIG red flag about something deeper going on.

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

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

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

Shortly after my diagnosis, I enrolled in the Functional Diagnostic Nutrition® (FDN) Course to dig deeper into my own health issues to get to the bottom of them once and for all. With my newly acquired knowledge, I aspired to help others also struggling with chronic health issues and weight loss despite the fact that they were eating right and working out.

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

As I started digging deeper I found A LOT of cellular damage, hormone imbalances, liver congestion, and digestive dysfunction…

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

As part of the FDN training, I was required to run functional lab tests on myself to look at my hormone, immune, digestion, detoxification, energy, and nervous systems. These functional lab tests are very different from your typical blood tests. Most of these tests are done using saliva, urine, and stool to take a closer look at how the body is actually functioning (or not) in real-time.

My test results revealed a flurry of Metabolic Chaos®.

My hormones were going haywire, causing deep dips in my energy, making it difficult to manage my weight or to keep inflammation under control. This resulted in those intensified seasonal allergies, aches, and pains.

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

The good news is that this story has a happy ending. I’m now over 10 years skin cancer-free.

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

You see, cancer was the first big health hurdle I had to overcome but it sure wasn’t my last. Shortly after being deemed skin cancer-free, I ran into another series of hormone issues, cystic acne, weight gain, and energy dips.

I was diagnosed with Hashimotos, elevated estrogen levels, and a clogged detoxification system after being exposed to toxic mold in my own home.

But yet again I persevered using the FDN principles and have made a full recovery from all of those health hurdles as well.

In this week’s video, I share how I’ve overcome skin cancer, how I’ve kicked seasonal allergies, migraines, aches and pains, hormone imbalances, and weight gain all at the same time, and what I’m doing to prevent them from happening again.

In every health scenario I’ve had, functional lab testing allowed me to stop guessing about what was going on in my body, and it gave me valuable insights about what I could do to restore balance, prevent future cancer and other chronic disease scares.

As an added bonus, I also discovered how to put a stop to my seasonal allergies, migraines, frequent aches and pains, hormone imbalances, and the struggle to lose or maintain my weight.

With the functional lab test data in hand, I created a personalized health rebuilding plan that met my unique needs, one that included:

  • Foods that were right for my body
  • Adequate sleep during the most critical times of the night
  • Health boosting exercise intensity and types (instead of depleting)
  • Various modalities to reduce physical and emotional stress
  • Specific supplements to support my body in the ways it needed
  • Transitioning to a non/less-toxic living environment

All geared towards a goal of restoring hormone balance, efficient liver function, boosting digestive health, and reducing oxidative stress to prevent further cancer growth so I could get my energy back, lose weight, and be allergy, migraine, and pain-free!

As Dr. Nasha Winters, author of the Metabolic Approach To Cancer, once said “you are what you don’t poop.”

Cancer-causing toxins are eliminated through stool, urine, and sweat so if you’re not doing those things regularly or well, your risk for cancers and other chronic diseases escalates.

In order to eliminate toxins well, you need to have all of your systems running efficiently; the hormone, immune, digestion, detoxification, energy, and nervous systems.

Upon implementing my health re-building plan, I felt immediate relief from seasonal allergies, migraines, aches, and pains, and I lost weight – all signs that my body was healing and regaining its balance.

I now feel 100% like my energetic, strong, and lean self again. I’m not afraid of skin cancer because I’ve restored my health, I know what to do in order to prevent it, and I’ve been over 10 years skin cancer-free to prove it.

And I went back to functional lab testing again to find the pieces of my health puzzle and put myself back together again when I was faced with Hashimotos, elevated estrogen levels, and a clogged detoxification system after being exposed to toxic mold.

I no longer rely on typical blood tests anymore to gauge my health. Instead, I pay close attention to what is going on with my body, and every year I run a series of functional lab tests to make sure all systems of my body are firing; to monitor my liver function and oxidative stress levels for potential cancer risks, and to make any minor adjustments needed to my lifestyle to support my best self.

Now I confidently soak up the sun on a regular basis because I feel great in my body and I know skin cancer has nothing on this #HEALTHBOSS.

As a Functional Diagnostic Nutrition® Practitioner, I help busy health-minded people like you also find the missing pieces of your health puzzle too so you can feel your best and live life to the fullest!

”Following a tailored plan to my needs, to date, I have lost over 20 lbs in 6 months. This brings me back to my pre-college weight! Physically visible inflammation is gone leaving me lean and healthy. My stomach is no longer distended. My mental health has improved with being able to manage stress better. I am able to get out of bed in the morning and have energy sustained throughout the day. Jenn has truly changed my life.” – Leslie

If you want to get your hands on the right lab tests and resources so you can find the missing pieces to your health puzzle and get back to feeling like yourself again, I’ve opened up my calendar to take on 3 new clients in August.

Click here to schedule an Ideal Health & Weight Discovery Session by August 9th to see if you qualify!

Get your body back [for good]

Get Your Body Back For Good - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

I spent all day in the sun having fun last weekend and it made me think of how grateful I am to have my body back, to feel confident in a bathing suit, and to be carefree about life.

But it made me wonder how are you feeling in your body?

I’ve had my fair share of body image and health struggles, but through all of it I learned how to love my body regardless of what it looked or felt like. Eventually, with the right lab tests and resources, I was able to get my body back to feeling like home again for good.

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

Summer is officially here, stirring up all kinds of judgments, criticisms, wants, and desires related to how you feel in your body.

Do you ever find yourself wondering why you don’t have the energy to do the simplest tasks such as putting away the laundry, riding bikes with your kids, or paying attention to a conversation?

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

Do you wish you could just feel like your old self again?

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

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

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

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

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

If you feel this way or have ever felt this way, can I get a hell yeah?
(if so let me know below!)

I struggled for a while before I figured out how to get my body back for good – but I did get it back and you can too.

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

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

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

Think of it like this…

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

The car wouldn’t perform as expected, right?

This is similar to what happens when you try eating right and exercising, but get little to no results. There’s something going on underneath the hood reducing the efficacy of your efforts.

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

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


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

You see, so many others have felt this way too, but they have also found a way to get their body back for good with the right lab testing and guidance.

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

Feeling uncomfortable in your own skin happens when…

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

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

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

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

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

Here’s the caveat though…

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

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

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

And when working with the right health expert you can use the data from these lab tests to guide:

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

Now doesn’t that sound pretty straightforward? Instead of guessing about what you should be doing to feel good in your body again.

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

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

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

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

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

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

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

…Will, is now more relaxed in his decision-making process and can handle even more workload and challenges…

…and Desiree, began to own her worth, which improved her confidence when navigating restaurants and medical professionals.

See, it is possible to feel good in your body and like yourself again! All you need is the right lab tests and resources to steer you in the right direction.

If you want to get your hands on the right lab tests and resources so you can feel like yourself again (or for the very first time), then you should know I’ll be opening up my schedule for 3 new clients towards the end of July.

Click here to fill out my Discovery Call Consultation form and get first dibs at scheduling a call to claim 1 of the 3 spots I’ll be opening up so you can get your body back, for good!

Weight and mood shifts [after turning 40]

Weight and Mood - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

Have you blamed your mood or a loved one’s mood on hormones more than once this week?

It sounds like a good reason to be moody, I know. But it doesn’t really solve anything.

Here’s the thing: women of all ages struggle with their hormones.

I’ve had my fair share of struggles that I’ve overcome. Now I’m thinking about how I can gracefully get through the next stages of hormonal shifts as I quickly approach the age of 40.

In our 20s, hormones contribute to acne, infertility, or wicked cramps. In our 30s, digestive issues and brain fog. In our 40s, 50s and beyond, mood swings, insomnia, and weight gain.

Hormone imbalances not only affect women but also their loved ones who watch them go through the ups and downs, no matter which decade we’re in.

But help is on its way.

If this subject piqued your interest, I’ve got two events you DON’T WANT TO MISS…

Event #1
Topic: Weight & Mood Shifts After Turning 40
When: Friday, June 25th at 10 am PT / 1 pm EST
Where: Clubhouse app – click here to add it to your calendar and join

Event #2
Last week I told you about The Hormone Project – 6 days to hormone balance with my great friend, Dr. Shawn Tassone. It’s about to start and I do not want you to miss this because he has solutions waiting for you.

The Hormone Project Event is running over 6 days from June 27 – July 2

Shawn is considered America’s Holistic Gynecologist. He developed The Hormone Project for women to have access to straightforward, easy-action information and tools, to finally get your hormones to play the game FOR you instead of against you!

This is 6 days with 6 easy pathways to discover how to balance your hormones with ease and clarity. After seeing over 40,000 patients, Dr. T knows hormones like no other and has done all the hard work for you.

When you register you can also claim your very own copy of ‘How to Eat For Your Hormones’ because he really does have all bases covered.

Click here to register for the event and unlock the secrets to achieving whole-body health, no matter what stage of life you’re in!

If you are suffering from:

  • Mood swings, weight gain, low libido, brain fog, or fatigue
  • Have been diagnosed with PCOS, Endometriosis, or Adenomyosis
  • Feel like Perimenopause has hit you like a sledgehammer
  • Are worried about Menopause, aging, and everything going south…
  • Have a family history of hormone problems
  • Lost the keys again today and are starting to accept you’re losing your mind
  • Or you just know your hormones are off…

You can finally stop googling for answers and join Dr. T and me June 27th- July 2nd for The Hormone Project completely FREE!

Not only is Dr. T’s unique approach a true reflection of his thousands of patient encounters, but he also combines his Ph.D. in Mind-Body Medicine, allowing him to integrate all aspects of health – mind, body, and soul to provide simple tools you need to really reclaim your body.

He really is a gem of a gentleman who is out to help women live their best life in sync with their hormones.

Click here to join me at The Hormone Project event and receive direct access to the information nobody is talking about – how to take your power back by optimizing your hormones for optimal mind and body function.

I’m a hormonal mess…

Hormone Project - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

I’ve dealt with a variety of hormonal challenges throughout my life.

Right out of the gates, my cycle was a hot mess.  As a teen, I suffered from not only painful periods, but also wildly irregular ones.  This entry into womanhood started my 17-year abusive relationship with birth control.

I say “abusive” because I literally used the pill to control my body; to skip my period so I didn’t have to deal with it, while doing damage I had no idea I was doing. All along, I was told by my doctors that it was safe and that it was okay to continue what I was doing.

Can you or at least one of the women in your life relate to this?

After years of skipping my period, I finally hit hormonal rock bottom when mold in our home stressed my hormones to their breaking point.  I put on 15 pounds, my face was riddled with cystic acne, my breasts were inflamed, my period went on for 12 days, and this hormone wildfire sparked Hashimoto’s, an autoimmune thyroid disorder.

That’s when I finally got off of birth control in an effort to give my body a break and finally balance my hormones for real.

It wasn’t easy at first, but as time went by my body healed; my period was perfect, I had zero PMS, lost weight, regained my clear skin, and reversed my Hashimotos.

That was until a few months ago.

There’s something up with my hormones again as I write this.  They are nowhere near as crazy as they used to be, but something is definitely off.

Through my past experiences, I’ve learned to listen to my body. When my baseline is off, that means it’s time to investigate.

That’s why I’m SO EXCITED for my dear friend and colleague, Dr. Shawn Tassone’s upcoming Hormone Project Event.

Shawn is considered America’s Holistic Gynecologist.  He developed The Hormone Project for women to have access to straightforward, easy-to-action information and tools, to finally get your hormones to play the game FOR you instead of against you!

This is not another summit.  

This is 6 days with 6 easy pathways to discover how to balance your hormones with ease and clarity. After seeing over 40,000 patients, Dr. T knows hormones like no other and has done all the hard work for you.

Hormones add a particularly intense ‘next layer’ to your health (or lack of) because we were never truly taught how to master them, and they can come with some very loud and heavy symptoms.

Women  have all blamed it on our hormones at some point, but what does that REALLY mean? 

And when did our health become such a mystery anyway?

Click here to join me at this event and unlock the secrets to achieving whole-body health, no matter what stage of life you’re in!

If you are suffering from:

  • Mood swings, weight gain, low libido, brain fog, or fatigue
  • Have been diagnosed with PCOS, Endometriosis, or Adenomyosis
  • Feel like Perimenopause has hit you like a sledgehammer
  • Are worried about Menopause, aging, and everything going south…
  • Have a family history of hormone problems 
  • Lost the keys again today and are starting to accept you’re losing your mind
  • Or you just know your hormones are off…

You can finally stop googling for answers and join Dr. T and me June 27th- July 2nd for The Hormone Project completely FREE!

Not only is Dr. T’s unique approach a true reflection of his thousands of patient encounters, but he also combines his Ph.D. in Mind-Body Medicine, allowing him to integrate all aspects of health – mind, body, and soul to provide simple tools you need to really reclaim your body. 

He really is a gem of a gentleman who is out to help women live their best life in sync with their hormones.

Click here to join me at The Hormone Project event and receive direct access to the information nobody is talking about – how to take your power back by optimizing your hormones for optimal mind and body function.



Your Summer travel list…

Summer Travel List - Adrenal Fatigue Leaky gut Thyroid Jenn Malecha

The Memorial Day holiday here in the U.S. this past weekend officially marked the first day of Summer in my book.  

Summer travel season has begun so I’ve got a great lineup of books, podcasts, and virtual events to load your playlist up with.

Whether you’re road-tripping, flying, or staycation-ing, check out these enlightening health resources to help you find the missing pieces of your health puzzle, actually fix what is wrong, and feel like your best self all summer long!

Health Boss Headquarters Clubhouse: Fridays at 10 am PT / 1 pm ET

Clubhouse is a new social media, audio-only platform where you can connect with people around the world and engage in all kinds of discussions, meditations, and more!  Every Friday at 10 am PT / 1 pm ET, you’ll find me there in my Health Boss Headquarters Club talking about everything from energy to autoimmunity, hormones to weight loss, thyroid to digestion issues, and so much more! Our goal is for listeners and members to leave feeling more confident, empowered, and equipped to be in control of their health and live their best life!

You can follow me on Clubhouse and hit the bell in my profile to get notified about all future talks I do so you’ll never miss a juicy opportunity to get the latest and greatest health info to feel like your best self!

The Hormone Project FREE online event: June 27th – July 2nd 

Discover the secret to your hormones!  Dr. Shawn Tassone is hosting this event. He is my dear friend and America’s Holistic Gynecologist; the first physician to be double board-certified in obstetrics and gynecology and by the American Board of Integrative Medicine, along with a medical degree in addition to a Ph.D. in mind-body medicine.

Dr. Tassone has combined his vast knowledge of women’s hormones and 20+ years of experience to create The Hormone Project, a one-of-a-kind, multi-faceted approach to women’s health.

Click here to sign up to attend the event June 27th – July 2nd

Oh Sh*T

It’s not just a simple saying, but a deep insight into the life of those dealing with irritable bowel syndrome (IBS), irritable bowel diseases like Crohn’s or colitis, constipation, and any other chronic disease such as cancer, autoimmune, or hormone problems where you can’t poo. 

Oh Sh*t, is that feeling you get when you don’t know where the next toilet is and you are about to have an accident. The anxiety you feel going somewhere new and not knowing whether they will have toilets. The feeling you feel when you haven’t gone to the bathroom in a few days. Oh Sh*t! Where the heck is it? Will it ever come out?

Can you relate?

If this is you and you are sick & tired of dealing with your bathroom problems, my good friend & naturopathic doctor, Dr. Marisol Teijeiro, wrote her award-winning book, “Oh Sh*t” to help you unlock the secret code to your stool & stress. Personalize this gut-healing road map for wherever you are in your journey.

And, you can get it FREE, just pay the shipping! Once they are gone, they are gone; so grab yours now before we run out! 

Click here to get your FREE copy!

And check out some of my recent podcast interviews to dive deeper into topics such as…

Jenn Malecha, The Wholistic Health Boss – “Hashimoto by Mold”

This week on MD and Chef Team – The Show!, Jenn talks about taking back control of your health by giving access to the right lab tests and resources so you can find the missing pieces of your health puzzle—actually fix what is wrong, and get back to feeling like yourself again. Check out all of the details in this week’s episode!


Lisa talks with Wholistic Health Boss, Jenn Malecha

This week on The Lisa Fischer Said Podcast, Jenn discusses all things health with everything from mold to thyroid to harmful sunscreens and why “calories in/calories out” doesn’t work. Check out all of the details in this week’s episode!


E173 – What Is Causing Your Fatigue? Interview with Jenn Malecha

This week on the Exercise Is Health podcast, Jenn discusses fatigue, weight gain, and the connection between the thyroid, gut, liver, and HPA axis. If you are constantly feeling like you are in a fog or are unable to drop weight no matter what diet you try, then listen up! Jenn provides valuable insight into what is often missed by the mainstream approaches to increasing energy and losing weight. Check out all of the details in this week’s episode!

I’m going to need some new podcasts and books for my Summer playlist too. Leave a comment and let me know what some of your recent favorites have been!