Eat bacon to feel great [last day]
Bacon is not only approved, it’s actually encouraged during my Cleanse Challenge.
That might sound odd since most cleanse or detox programs require you to cut out just about every fun food on the planet. However, cutting out foods that contain protein, such as bacon, is where most cleanse programs go wrong.
There are 3 phases of detoxification that your body goes through 24/7 to help you flush out toxins that you come in contact with daily. Protein is a vital nutrient needed during phase 1 and 2 in order to breakdown and package up toxins for elimination.
Plus, deprivation is never fun.
When we deprive ourselves, we usually end up giving into temptation, fall off the wagon, and find it harder to get back on track.
My Cleanse Challenge is NOT about deprivation.
It’s about using whole, organic, and nourishing foods to promote the body’s natural detoxification process.
Enrollment closes TODAY/MAY 6TH. The Challenge starts MAY 13TH.
CLICK HERE TO ENROLL FOR JUST $1 PER DAY
Don’t just take my word for it, see what some of the past participants have had to say…
“I had no idea what I was getting myself into and was pleasantly surprised at how easy it was to engage the materials and participate. Not to mention that I lost 8 lbs! That was truly an amazing bonus. I’ve adopted many of the skills we learned during the cleanse, and I’m totally on board for the next one.”- Beverly S
“This was the first cleanse I’ve ever done. What intrigued me about this cleanse was the fact that I could still eat food! I was nervous about cutting out foods I love for 30 days but it was surprisingly easier than I thought. I have found new (healthier) foods that I love now! I’m also able to make healthier choices every day, especially when eating out.” – Jodi V.
“It was so empowering because it taught me more about what my body needs to flush toxins. The best part? No deprivation! I look forward to making the cleanse challenge a regular part of my health maintenance.” – Mary C
The Cleanse Challenge is designed to help you:
- Get back on the clean eating train
- Ramp up your workout routine
- Rest and restore your body nightly
- Flush out any built-up toxins
- And make meditation or any other healthy habit a routine again
All so you can…
- Have more energy to enjoy life and keep up with its daily demands
- Lose those last few pounds, get trim, and stay that way
- Blast away the belly bloat for good
- Improve your memory, learning ability, and mood
- Sleep better so that you can wake up feeling rested
- Be more productive at work and in life
- Have higher quality workouts because you’ll have the energy to do so
- Improved the conversion of thyroid hormone Free T4 to Free T3
- Boost your immunity and digestion to heal leaky gut
- Increase your ability to handle stress to lessen anxiety and depression
- Look younger and have clear skin!
Here’s how the Cleanse Challenge works. Over the course of 28 days, you will…
- Learn what ratio of proteins, carbs, and fats are best for your body to boost your energy & weight loss, balance hormones, and reduce belly bloat & inflammation
- Incorporate the highest naturally detoxifying foods (beets, grapefruit, and dandelion greens) into your daily routine to promote the body’s natural cleansing systems
- Focus on minimizing your intake of the top inflammatory and hormone disrupting foods: gluten, dairy, sugar, soy, and alcohol
- Try simple DIY proven liver flushing techniques to push out those built-up toxins
- Receive weekly workout routine video tips to sweat out those toxins
- Get accountability to work out regularly, drink plenty of water, and get quality sleep in order to support the body’s cleansing and healing process
- Receive 30-minute recorded weekly educational webinars and be part of a special Facebook group for support
- Get recipes and a checklist to guide you along your journey
AND I’m including a special BONUS ASK THE EXPERT SESSION with one of my health expert team members!
Have questions about whether this is the right program or if this will work for you? Feel free to shoot me an email, and I’ll give you my honest feedback about if my Seasonal Cleanse Challenge is right for you – [email protected]
And here are some of the frequently asked questions…
Q: What if I’m traveling during the cleanse?
A: No problem! Many past participants have been traveling during the cleanse, even internationally. The beauty of the cleanse is that you’re not restricting yourself of all foods so it makes it easy to eat on the road and you’ll get support from the webinars, Facebook group, and me on how to make good choices on-the-go.
Q: What exactly do I have to cut out of my diet?
A: During the cleanse you will focus on minimizing or eliminating gluten, dairy, sugar, soy, and alcohol. I will give you recommendations and guidance on how to do this and provide you with great alternatives. Plus, you get TWO recipe guides to help you out.
Q: What if I fall off track, I don’t want to feel like a failure?
A: There is no such thing as failure, only feedback. First off, the cleanse is a point system so you can pick and choose the things you want to abide by, and if you miss points in one area you can make up for them in another, or with the bonus point opportunities that help you to create balance. If you fall off track, that’s just a sign of needing a new strategy to keep you on track. You’ll have the weekly webinars, Facebook group, and your one-on-one session with me for tips, encouragement, and accountability!
Let’s be honest, eating and drinking habits have probably been less than ideal this past year as we’ve all been trying to strike a balance amidst the new COVID-19 normal.
However, restrictions are being lifted and summer is right around the corner, so it’s time to get back on track, cleanse the Corona crap, and get back to feeling like your best self.
Will you join me and many others to shed pounds, boost your energy naturally and cleanse the Corona crap?
Enrollment closes TODAY/MAY 6TH. The Challenge starts MAY 13TH.
CLICK HERE TO ENROLL FOR JUST $1 PER DAY
When diet and exercise don’t work [solve it now]
For years I counted calories, tried diet after diet and exercised excessively; yet I always felt tired and frustrated trying to shed pounds, just like so many of my clients…until I found the missing pieces of the puzzle.
I hear so many people talk about their frustrations with their body, energy and their health – “I eat healthy and exercise so I don’t understand why…”
- I can’t drop weight
- I don’t have any energy
- My health isn’t improving
The truth is, there’s more to health and weight loss than just diet and exercise.
The body is a complex system and most people are ignoring some really important pieces of the puzzle, one of which is cleansing the body of toxins that contribute to a sluggish liver!
The liver plays a HUGE role in eliminating toxins, and when it’s overloaded with this work, it can’t convert hormones or regulate our metabolism like it’s supposed to in order for us to shed pounds and have energy.
To help you tackle this piece of the puzzle, I’m hosting a FREE Online Workshop TODAY – The Daily Detox: No Juices, Gimmicks or Supplements Required!
Date: TODAY – Thursday, April 29th
Time: 5pm PST / 8pm EST
Location: REGISTER HERE
(If you can’t make it live, register to get the replay!)
Do you struggle with shedding pounds and feeling comfortable in your body?
I used to get so frustrated with the scale when I was counting calories and putting in hours of cardio. I would tell myself it was “just water weight” that I was hanging onto or that my genetics were holding me back. In reality, the age-old strategy of calories in vs. calories out just wasn’t doing the trick.
So what gives? – at what point are diet and exercise not enough?
Age and genetics do play a small role, but I’ll tell you that I’ve seen many clients successfully lose weight at any age and with all different genetics.
So what’s happening with people like us who diet like crazy, go to Crossfit daily, yet still don’t lose weight as we want?
When diet and exercise aren’t getting you results, you have to look at the other pieces of the puzzle, and quite possibly the biggest key player is your liver.
In this week’s video and blog, I talk more about the role your liver plays in weight loss and how to boost its function to shed those pounds.
https://www.youtube.com/watch?v=VL2QD5TLQl
We are exposed daily to high levels of toxins through food, water, air, home and personal care products. These toxins get filtered through the liver, kidneys, and lymphatic system and are stored in fat tissue. Toxic build-up prevents the uptake and utilization of nutrients, carbohydrates, and proteins.
When your liver is so busy working to filter out all these toxins it has very little energy left to filter blood, drugs and hormones; let alone do its other job as a digestive organ – thus many find shedding pounds more difficult.
Your liver is also in charge of converting and excreting excess hormones. If liver function is sub-optimal, then hormones such as estrogen can build up. This can lead to estrogen dominance, which can cause excess weight, hot flashes and an increased risk for cancer.
The liver is also where a huge chunk of thyroid hormone conversion takes place, and an imbalance in thyroid slows your metabolism resulting in weight gain.
If you’re exercising, your muscles need fuel and your liver helps produce that fuel. However, a clogged liver won’t, and when that happens, excess glucose gets stored as fat.
Here are 10 common signs your liver needs cleansing:
- Abdominal bloating
- Menstrual irregularities
- Abdominal fat; pot belly; that “spare tire” effect
- Joint and muscle pain
- Low energy or fatigue
- Acid reflux/heartburn
- Body odor
- Overheating of the body & excessive perspiration
- Acne/Rosacea or itchy, blotchy skin
- Unexplained weight gain and inability to lose weight even with calorie restriction
Keeping your liver in working order is a matter of reducing its stressful toxic load AND supporting its natural detox ability. You can do this several ways…
- Reduce your exposure to toxins
- Eat powerful detoxifying foods; beets, grapefruit, dandelion greens
- Do a detox cleanse 1-2 times per year
If you’ve hit a wall with your body or suspect that your liver could use some love, then you are in luck!
You’re invited to cleanse your liver and feel like your best self again…
SEASONAL CLEANSE CHALLENGE ENROLLMENT IS NOW OPEN!! ENROLL HERE
This challenge will help you boost your liver function naturally using foods and gentle cleansing methods so that you can:
- Lose those stubborn pounds
- Boost your energy
- Enhance your hormones and overall health
This 28-day challenge starts May 13th, and you can participate for just $1 per day!
Summer is right around the corner, so it’s time to get back on track, cleanse the Corona crap, and get back to feeling like your best self.
Will you join me and many others to shed pounds and boost your energy naturally?
The truth about toxins…[important]
When I started as a personal trainer over a decade ago, I thought I knew all there was to know about getting people the body they wanted and improving their health. However, after years of counting calories, trying diet after diet and excessive exercising, I was left feeling fatigued and frustrated all the time like so many of my personal training clients.
At times, I felt like giving up. I loathed my thighs, hated wearing short dresses, and when skinny jeans came on the scene, I thought there was no way in hell I would ever fit into a pair!
To top it all off, I found out I was suffering from hormone imbalances, digestive issues, and was eventually diagnosed with a thyroid autoimmune disorder known as Hashimoto’s.
Instead of giving up, I funneled my frustration into finding the answer to what was stopping my clients and myself from having the body and energy we desired. Lo and behold, I found that diet and exercise just aren’t enough sometimes.
The body is a complex system and I had been ignoring some really important pieces of the puzzle, one of which is cleansing the body of toxins that contribute to a sluggish liver!
In 2016, a study by the Environmental Working Group (EWG) showed that up to 420 toxins have been found in the human body across different populations.
In this modern-day world, our bodies are facing the largest toxic burden ever known to humankind. Before now, there has never been a time in human existence when so many chemicals existed.
As chemical production and use has increased over the years, we have also seen a steady rise in chemical-related health disorders such as:
- Cancer
- Infertility
- Hormone imbalances
- Autoimmune conditions
- Seasonal allergies, colds, and the flu
- Brain fog and dementia-like conditions
- Irritable Bowel Syndrome and general digestive upset
Everywhere you turn, toxins and chemicals are lurking in your water, food, air, furniture, personal care, and cleaning products.
But you can’t live in a bubble, so what can you do to support your body during these burdensome times?
In this week’s video and blog, I break down exactly what toxins are doing to your body and how you can offset your exposure to them to feel your best.
The liver plays a HUGE role in eliminating toxins. When it’s overloaded with this work, it can’t convert hormones or regulate our metabolism like it’s supposed to in order for us to shed pounds and have energy.
You obviously can’t live in a bubble to avoid all of these toxins in the environment but there are actions you can take to minimize your exposure and to support the liver in doing its job so you can improve or maintain your health.
Let’s first explore exactly what toxic chemicals can do to your body using the pesticide Glyphosate as an example…
It can immobilize certain nutrients and alter the nutritional makeup of the treated crop. This means you won’t really get any vitamins, minerals, or other nutrients from food exposed to Glyphosate.
It decreases the availability of essential amino acids (aka protein building blocks) needed to maintain muscle mass and rebuild cells that the body can only get from food sources.
It contributes to imbalances with good and bad gut bacteria, which leads to digestive issues, various food allergies, or sensitivities.
It increases inflammation, which overloads the immune system, rendering it too weak to fight off the common allergies, cold, and flu viruses.
It shuts down detoxifying enzymes in the body, and therefore enhances the damaging impacts of other food-borne chemical residues or environmental toxins, and burdens the liver.
It promotes the creation of ammonia in the body which can lead to brain inflammation. This has been associated with autism, Alzheimer’s disease, ALS, and other cognitive impairments.
Some studies have also shown how Glyphosate disrupts progesterone production, negatively impacts female egg availability and development, alters estrogen levels promoting breast cancer, and disturbs overall steroid hormone balance.
Ugh. It seems overwhelmingly bad, I know, but there is hope. There’s a lot you can do to reduce the impacts that Glyphosate and other chemicals have on your body.
To offset exposures to pesticides (a main source of toxins) you can:
- Eat organic and non-GMO foods as much as possible
- Drink and cook with only filtered water
- Consume naturally detoxifying foods such as beets, lemons, grapefruit, and dandelion
- Avoid food crops most commonly contaminated with pesticides (even if organic)
- Boost your liver’s detox capacity by using a castor oil pack 3 times a week or more
Even small exposures to toxins and chemicals have a large impact on your overall health and can contribute to weight gain, fatigue, brain fog, digestive upset, autoimmune issues, hormone imbalances, and much more.
Taking action to reduce toxic exposures as much as possible will result in long-lasting positive effects on your health and wellbeing.
If you’ve been eating healthy, exercising, and “doing all of the right things” with little to no weight loss or health improvements, toxins such as Glyphosate might be tripping you up, causing hormone imbalances, leaky gut, and overwhelming the immune system, and keeping you from getting results.
To help you tackle this piece of the puzzle, I’m hosting a FREE Online Workshop – The Daily Detox: No Juices, Gimmicks, or Supplements Required!
Date: Thursday, April 29th
Time: 5pm PST / 8pm EST
Location: REGISTER HERE
During this webinar, I’ll be going into even more detail about how you can detox your body daily and naturally so you can unburden your body, boost your energy, shed some pounds, and get back to feeling like your less toxic self again!
Plus, when you register for the webinar you’ll get my Toxins Checklist instantly!
In this workshop, we’ll cover:
- How toxins are draining your energy by contributing to thyroid, adrenal, gut, and overall health dysfunction
- Where toxins are hiding in your home and what you can do about it
- Why juicing doesn’t work for detoxing toxins and what you should be doing instead
- How to support your body’s daily detoxing abilities without expensive supplements and juices
You’ll definitely want to attend this webinar if…
- You suffer from a thyroid condition, adrenal and/or gut issues, and possibly other unexplained health problems
- You need caffeine to make it through the day and constantly crave carbs or sweets
- You’re ready to get rid of stubborn and embarrassing belly bloat for good!
- You’ve put on a few pounds (or more!), don’t know why and no matter what you do for exercise and diet, they won’t budge
- You want to cleanse your body but fear giving up your favorite foods or investing in expensive juices or supplements
Plus, we could all use a serious toxin cleanse after being cooped up for so long during the pandemic.
Let’s be honest, your eating and drinking habits have probably been less than ideal this past year. Summer is right around the corner so it’s time to get back on track, detox the corona crap, and get back to feeling like your best self.
If you can’t make it live, no worries! A recording will be made available to everyone who registers.
The Toxic Body Burden [important info]
We live in a world where more and more toxins are being released into the environment every day, week, month, and year. There are far more than we can ever fathom, and our bodies have taken on a huge burden as a result.
During the pandemic, your toxin exposure has increased tenfold as a result of being confined indoors more than before, in addition to the heightened use of disinfectants and hand sanitizers.
The air inside your home alone is said to be up to 100% more toxic than the air outside due to paint, sealants, fire retardants, and cleaning products.
In 2016, the Environmental Working Group (EWG) released a report from a year-long study showing that 420 chemicals, which are known or likely known to cause cancer, were found in the human body across different populations.
Let me repeat that…420 chemicals that can cause cancer have been found in our bodies!
Cancer might be the worst scenario regarding toxins, but what about what they do to your body on a daily basis?
Pesticides found in food and water have been linked to weight gain and insulin resistance in children and rodents.
A classification of toxins called Endocrine Disruptors are known to disrupt the Endocrine System, which houses your thyroid, adrenals, and other glands that regulate metabolism, growth, development, tissue function, sexual function, reproduction, sleep, mood, and other bodily functions.
Toxins cause inflammation and dysregulate the immune system making you more susceptible to autoimmune disorders, other chronic diseases, and illnesses such as colds, the flu, and allergies.
Exposure to Obesogen toxins alters cells that would become bones or other types of tissues into fat, contributing to osteoporosis and making your body biased towards burning carbs instead of fat for fuel.
So are we doomed to be a society of sick and toxic people?
Not exactly.
You do have a built-in and very sophisticated detoxification system. Your liver, kidneys, lymphatic system, and skin are always working hard behind the scenes to flush out as many toxins from your body as possible.
However, your detoxification system and organs could use some support since they are being required to work harder than ever before with this increase in environmental toxins.
In this week’s video and blog, I dive into how these toxins are taking a toll on your health and the best way to support your built-in detoxification system so you can feel your best.
There are a lot of “detoxing” or cleansing programs on the market these days claiming to boost your energy and help you lose weight as a result of flushing toxins from your body.
But are these programs as effective as they claim to be, or are you just flushing your money down the toilet (literally)?
Let’s examine some of the biggest myths around detoxing your body from the toxic burden and what you should know or be doing instead…
MYTH #1 –Juice Cleansing Is The Best Way To Detox
FACT – It’s a waste of money if you’re not eating protein. Protein is required for your body to actually move toxic elements through the different phases of detoxification in order to eliminate them.
MYTH #2 – Diet & Exercise Are The Key To Weight Loss & Eliminating Toxins
FACT – Diet and exercise aren’t really enough. The liver is the powerhouse when it comes to eliminating toxins, regulating your metabolism and energy. You need to show your liver some love in order to get the results you’re looking for, and one of the best ways to support your liver is sleeping from 10 pm to 4 am.
MYTH #3 – Detoxing Requires Expensive Supplements
FACT – Supplements help, but aren’t the ultimate answer. You have to decrease the toxic stuff coming in and increase the toxic stuff going out consistently. Otherwise, supplements are just keeping you afloat, but not helping you to actually get ahead.
MYTH #4 – Detoxing / Cleansing Means Deprivation
FACT – No, it doesn’t at all! There are simple ways to detox your body daily using food, water, sleep, exercise, and at-home liver supporting techniques that allow you to enjoy food and life.
Reducing your body’s daily toxic burden is fairly simple once you know how to identify toxins in your environment, and by putting some simple healthy habits in place to support your body’s natural elimination process.
We could all use a serious toxin cleanse after being cooped up for so long during the pandemic.
And let’s be honest, your eating and drinking habits have probably been less than ideal this past year. Summer is right around the corner so it’s time to get back on track, detox the corona crap, and get back to feeling like your best self.
Attend my upcoming FREE webinar…The Daily Detox: No Juices, Gimmicks or Supplements Required!
Date: Thursday, April 29th
Time: 5pm PST / 8pm EST
Location: REGISTER HERE
During this webinar, I’ll be going into even more detail about how you can detox your body daily and naturally so you can unburden your body, boost your energy, shed some pounds, and get back to feeling like your less toxic self again!
Plus, when you register for the webinar you’ll get my Toxins Checklist instantly!
P.S. For those who have been asking about the next Seasonal Cleanse Challenge, I’ll be revealing the enrollment dates during the webinar. There are only 50 spots available on a first come first serve basis 🙂
Stop Cravings and Shed Pounds [right now]
Have your food cravings gotten out of control while living a #pandemiclife?
One year into this pandemic and you’re probably looking in the mirror wondering how you’re going to shed the Corona-15 you’ve put on so you can get your body back for summer and enjoy a life of freedom again.
To help you feel like yourself again, I want to share 4 tips to stop food cravings in their tracks so you can drop the Corona-15 and get your body back. These tips will actually help you shed pounds so you’ll feel comfortable in your skin just in time for summer.
Let’s start by understanding what causes food cravings in the first place and why being stuck at home has been triggering them.
Some of the most common food craving triggers include:
- Eating sugar and carbs that spike your blood sugar causing you to crave more of them when your blood sugar crashes
- Staying up late at night or not getting a good night’s sleep which disrupts your hormone balance and energy leaving you searching for energy via food
- Not drinking enough water or getting enough electrolytes to keep you hydrated – cravings can be a sign of dehydration
- Feeling bored, anxious, emotional, overwhelmed or deprived
Being isolated at home sets the perfect scene for all of these things. There are less boundaries around your routine and food, making it easy to snack throughout the day. Of course, the best snacks are ones higher in sugars and carbs.
Plus, I bet over the past year you’ve been staying up late binge-watching your favorite shows or getting sucked into the news and sleeping then sleeping in. Or you’ve run out of things to do so boredom and eating got the best of you.
For all of us, emotions have been running high as you anxiously wait to see how this is all going to pan out. All on top of doing so much for others (home schooling, caregiving, picking up extra work, etc.) and forgetting to fill up your cup.
All of us have lacked structure, at least a little bit, because our typical daily routines were flipped upside down a year ago. Meal times, bed times and the general flow of life have been impacted, including when and how much water you are drinking.
Now that you know the most common triggers for food cravings and how this past year’s quarantine situation has aggravated them, you can start to examine which ones are true for you and take empowered action to stop them in their tracks.
In this week’s video and blog, I’m sharing 4 tips to stop food cravings in their tracks so you can drop the Corona-15 and get your body back.
First, let’s explore the food you’re eating because this usually results in the quickest fix for cravings.
When you eat the wrong ratio of proteins, carbs and fats for your body, it can leave you feeling:
- Tired, anxious, irritable or needing to nap
- Snacky, bloated, heavy or craving for sweets
- Brain foggy, wired but tired or physically full and still hungry
These are all signs that your food ratios are off, your blood sugar is likely not balanced as a result, and the nutrients in the food you ate were inadequate.
When you’re eating the right ratio of protein, carbs and fats per meal you will:
- Be able to go 3-5 hours or more without feeling hungry or needing to snack
- Have energy for hours and feel recharged
- Think clearly, feel uplifted and be more positive
Figuring out your food ratios is actually pretty simple. All you need to do is:
- Tune into your body 30 minutes to 2 hours after eating
- Notice how it’s responding to what you ate
- Adjust your food ratios until you get the perfect response!
To help you figure out what ratios are right for your body to avoid food cravings, click here to get my Food & Body Language Log.
Adding 1-2 tablespoons of olive oil to your meals by drizzling it over veggies, meat or salad is an easy way to increase your intake of healthy fats to balance your blood sugar, keep you satiated for longer and fend off cravings.
Next let’s address sleep because you have to learn to value sleep more than diet and exercise. If you’re not going to bed at the right time or getting a good night’s rest, it basically cancels out your healthy eating and exercise efforts.
To balance your energy, blood sugar and avoid cravings, it’s ideal to be asleep by 10pm most nights of the week (5 out of 7).
Check out my Sleep Guide on Instagram for pro tips to help you create a supportive sleep routine to stop cravings.
If you’ve dialed in your food ratios and sleep, but are still experiencing cravings, it’s time to check your hydration.
Recommended water intake is half of your body weight in ounces. If you weigh 200 pounds, then you should drink at least 100 ounces of water per day. You’ll want to add an additional 8 ounces of water for every 30-minutes of exercise you do or caffeinated drink you have in order to make up for the water you lose from them.
Drinking water is just one part of staying hydrated. In order to hold onto water, you need electrolytes.
If you’re eating a lower carb diet or having a hard time sourcing veggies, then supplementing with electrolytes is crucial. You can get more electrolytes by generously adding Himalayan or sea salt to your food or water, or by adding an electrolyte supplement such as LMNT electrolytes (get a free box + shipping!).
Lastly, of course emotions are running high or boredom might be getting the best of you with what is going on in the world which can lead to food cravings.
So the best thing to do is Stop & Shift…
- When a craving pops up STOP and check in with yourself before giving in
- Ask if you’re really hungry or is there something else you want or need
- SHIFT your attention to something else for 20 minutes; journal, dance, meditate, breath work, exercise, take a bath, read, call a friend etc.
After you shift, evaluate if the hunger is still there. If it is, honor it. If it’s not, congratulate yourself on overcoming it and recognize what you probably need more of instead in your life.
Apply these 4 tips and watch those pounds fall off just in time for summer!
What was the most insightful or helpful tip for you? Comment below and let me know!
Why most women suffer [must read]
I don’t know about you, but the health education I received growing up was sub-par, to say the least.
Only one semester of health education was required during my middle school and high school years, but there were countless requirements for other courses – most of which I’ve hardly used post-high school or if ever, in some cases.
Health is a critical topic for everyday life, so why isn’t more education on this provided or required?
Knowing how your body works is life-changing. It takes the guesswork out of living your best life. It puts you in the driver’s seat and gives you the ability to create a life full of freedom instead of possible life-threatening limitations.
I didn’t really start to understand how my body worked as a woman until my 30’s.
Reaching rock bottom with my long-time hormone imbalance battle led me down the road to a higher health education. Had I known as a teenager what I know now, I could have prevented the 17+ years of irregular periods, chronic fatigue, weight gain woes, allergies, brain fog, waves of depression and anxiety, Hashimotos, disrupting the precious balance of my body with birth control and so much more.
A survey conducted by OnePoll, in partnership with Dr. Anna Cabeca of 2,000 women (age 30 to 60), found that nearly half of them have experienced one or more symptoms of hormone imbalances, and 72% only later understood the causes of their hormone issues.
Some of the most common symptoms they experienced included:
- Low energy
- Weight gain
- Mood swings
- Sleep disturbances
- Urinary incontinence
- Memory loss and brain fog
- Anxiety, depression, and loss of interest in daily activities
I can only imagine how much money, time, and angst that 72% spent trying to find a fix for their health issues, not even realizing it was all related to their hormones because they don’t fully understand how their body works.
How many of those symptoms have you experienced?
As for men, they don’t necessarily have it any easier either. I’ve seen plenty of them deal with these common symptoms too.
Take notice of the increasing number of commercials geared towards men for erectile dysfunction, poor sexual performance, and low testosterone instead of fast-forwarding through the commercial breaks during your favorite HGTV, DYI, and sports channel shows.
Your hormones control many major bodily functions; your emotions, cancer risk, and even memory loss.
Just think what your life and our world would be like if we all received more education about health and hormones at a younger age, or had access to better resources throughout our lifespan.
In my functional health coaching practice, I’ve worked with too many young women struggling with the same issues I had. The younger ones are fearful or frustrated about not being able to get pregnant. Then there are the numerous pre and post-menopausal women I’ve worked with who are trying to untangle their hormone issues so they can gracefully get through menopause or restore the life they had once before their hormones got out of whack.
And let’s not forget the men who’ve come to me seeking solutions for their unexplained weight gain, low libido, lack of energy, brain fog, and challenges with building or maintaining muscle.
Something has to change. So I did one of the boldest things I’ve ever done in hopes of changing the course for women’s (and possibly men’s) health forever.
In this week’s video and blog, I share what I’m doing to promote change; to give women easier access to hormone education and resources.
We all deserve easier access to hormone education and resources so you can live your fullest life, and so you can give the generations to come a better quality of life too.
I’ll never forget what my client Dee (name concealed for privacy purposes) said about receiving her DUTCH hormone test results and data-guided recommendations for diet, rest, exercise, stress reduction, and supplements…
“It was like Christmas. I was so excited to hear the results because we tested for things no one else was interested in…how amazing would it be to give this gift to every woman.”
She had been on a diet her whole life trying to lose weight with limited success; trying everything from Beach Body to Weight Watchers and Keto. She even explored Cross Fit for a while.
As she entered her 40’s, she gave up on weight loss as her focus shifted to how she felt with menopause kicking into gear – which led her to uninsured hormone replacement therapy, expensive acupuncture treatments, and various other hormone therapies. None of which fully resolved her health issues and got her back to feeling like herself again. She felt helpless when it came to her hormone health.
For the longest time, it felt as though I didn’t have control over my hormones either; dating all the way back to my adolescence as my body shifted and my hormones seemed to rip through me emotionally and physically. A feeling both Dee and I shared, as I’m sure most women do.
A false feeling conjured up by a lack of understanding around our hormones.
I’m happy to report that after working together and getting access to the right lab tests and resources to better understand her body and hormones, Dee has lost weight, her hormones are balanced and she feels great!
Dee’s comment sparked an idea that could change the course for women’s hormone education forever.
What if every woman regardless of income, insurance coverage, demographics, or social status could have access to the right lab tests, resources, and education to:
- Gracefully get through menopause or any stage of hormone change
- Advocate for themselves and collaborate with their health professionals
- Formulate a lifestyle and health plan that worked for their unique body
Women all over would stop suffering, and start living fuller lives. They would be better daughters, sisters, aunts, grandmothers, moms, partners, leaders, and teachers – and the men in their lives would greatly benefit from this too.
And so H.E.R for Women was born! – Hormone Education and Resources for Women for Life.
Two years ago, I made a bold move and started a non-profit organization that would provide hormone education and resources, such as the DUTCH test, to women regardless of income, insurance coverage, demographics, or social status; allowing women to embrace their bodies, hormones and be in control of their health to live their fullest life.
This project has been slowly coming together and holds incredible power.
In 2020, H.E.R for Women officially became a 501(c)(3) non-profit organization and we’re in the process of establishing the infrastructure to make the vision a reality.
If you feel as passionately about this mission to empower women about their bodies as I do, I would love your support so together we can create a brighter future for all women.
To support H.E.R for Women Corporation, you can now sign up for Amazon Smile and Amazon will donate 0.5% of qualified Amazon purchases on your behalf to H.E.R.
To support H.E.R. on Amazon with desktop and tablet browser-based shopping:
- Go to https://smile.amazon.com
- Click on “Get Started”
- Search HER for Women Corporation (San Diego, CA) for your selection
This will link your desk or laptop browser-based shopping (you can add an extension for Chrome or Safari too).
To support H.E.R. on Amazon with phone app-based shopping:
- Once you’ve linked your Amazon account in the browser
- Open your phone or tablet Amazon app
- Type Smile Amazon in the search bar as if looking for something to purchase
- Follow the prompts to connect your app
As the (W)holistic Health Boss, my mission is to help busy health-minded professionals, like you, get your hands on the right lab tests and resources so you can actually fix what’s wrong and feel like yourself again – and that mission just got a whole lot bigger!
With #internationalwomensday taking place earlier this week and my birthday just around the corner, supporting women through this project is the perfect way to celebrate!
Stay tuned for more information as this project develops.
In the meantime, if you want to get the gift of the right lab tests and resources to live your fullest life as Dee did, click here to schedule an Ideal Health & Weight Discovery Session.
4 Reasons to Stop Counting Calories [now]
How many calories have you counted while trying to lose weight, improve your health and get back to feeling like yourself again?
Probably too many to count, and I bet you didn’t get the results you wished for, or if you did they were short-lived.
For the longest time we’ve been told that counting calories is the formula for better health and weight loss – it’s all about eating less and moving more right?
Not exactly. This is a massive over-simplification of what it actually takes to feel great and lose weight.
I was an obsessive calorie counter for the longest time. I used to log every bite I took, and I even religiously wore an Apex Bodybugg (a calorie burning tracking device) for years.
But I still struggled to lose and maintain weight despite my dedicated calorie-counting efforts.
I’ve seen this calories-in-versus-calories-out equation fall short for many others as well. In fact, this broken approach is a big reason why I got into the functional health world – because as a personal trainer back in the day, my clients weren’t getting results even though they were exercising and watching what they ate. They too continued to struggle with not only their weight but also other health issues despite their dedication to move more and eat less just like I did.
This was when I knew there had to be more pieces to the puzzle.
And sure enough, as I dug into how the body really works, it became clear that calorie counting doesn’t support long-term weight loss for a variety of reasons.
So if you’re counting calories, here are 4 reasons why you should stop…
Reason #1- Your calorie calculations are all off
A study by Beltsville Human Nutrition Research Center found that “our bodies sometimes extract fewer calories than the number listed on the label. Participants in their studies absorbed around a third fewer calories from almonds than the modified Atwater values suggest. For walnuts, the difference was 21 percent.” (Read more on the study here.)
Aside from the body actually extracting fewer calories than what you think you’re consuming, food manufacturers are also allowed to under report calorie values by as much as 20% to pass inspection by the FDA.
So there’s no way to know exactly how many calories you’re consuming.
Reason #2- One pound of fat is not 3,500 calories
Since forever you’ve been told that in order to lose a pound per week, you need to be in a deficit of 500 calories a day, which equals 3,500 calories in a week, and supposedly 3,500 calories equals to one pound of fat.
Researcher Zoe Harcombe eloquently debunks this myth in her research where she shows that one pound of fat actually does not equal 3,500 calories, but that it can in fact range from 2,843 to 3,752 calories. (See Zoe’s full breakdown here.)
This, paired with reason #1, makes this calorie equation even messier and inaccurate. It’s impossible to calculate your exact caloric deficit due to these variances.
Reason #3- We are not a closed system
The weight loss formula of calories-in versus calories-out is said to be based on the first law of thermodynamics- energy is neither destroyed nor created, it’s simply transformed– the energy of a calorie is transformed as you workout and burn off in the form of heat.
Here’s the flaw- this law only applies to closed systems where there are no outlets. And as Sean Croxton says in his book, The Dark Side of Fat Loss, “The human body seems pretty damn open to me. It pees, poops, and sweats into the environment.” (Check out his book here.).
Our body definitely does not abide by the first law of thermodynamics; it’s ingesting, converting and excreting energy all of the time!
Reason #4- All calories are not created equal
When counting calories, you naturally try to conserve what you’ll spend your calories on. This often results in a scarcity mindset; triggering you to choose foods that are less nutrient-dense and less satiating (such as 100-calorie pack snacks) in order to feel like you get to eat more, more frequently.
Fats contain 9 calories per gram, while protein and carbs contain 4 calories per gram. At first glance it appears as though carbs and proteins would be the ideal choice when counting calories. However, a higher carb diet spikes blood sugar levels repeatedly throughout the day, resulting in more cravings and leading to insulin resistance, which then causes weight gain; while eating more fat balances blood sugar, cuts cravings and is a better source of fuel for the brain and body.
Aside from all of this, calorie restriction can even make you gain weight in some cases, especially if you have a thyroid or other underlying hormone imbalance.
In this week’s video and blog, I share more reasons for why you should stop counting calories and what you should do instead to achieve your ideal health and weight.
Once I stopped counting and calculating, I finally started getting real results. Losing and maintaining my weight was no longer a struggle; it came naturally.
Instead of counting calories, I started eating foods that were right for my body so it could function at its potential and be the natural fat-burning machine it was meant to be. This same approach has proven to be successful for all of my clients too.
When you’re eating the foods that are right for your body so it can function at its potential, you will:
- Have an abundance of energy that lasts all day
- Sleep more soundly and wake up feeling rested
- Feel satisfied between meals and no longer need to snack
- Support hormone balance, detoxification and other bodily functions
All of which support the body’s ability to easily lose or maintain weight, and for you to feel great!
So you might be wondering, how do I know what foods are right for my body?
The first step to finding what foods are right for your body is paying attention to how food makes you feel – and know there is a difference between eating healthy and eating right for your body.
Eating right for your body will incorporate healthy foods, but not every “healthy” food is right for your body.
Next, aim to eat foods that make you feel all-around good; the foods that keep you feeling full for extended periods of time, that give you energy and that DON’T leave you feeling bloated, anxious or tired. These foods tend to be whole, organic vegetables, proteins and fats that don’t come in a bag, box, can or 100-calorie pack.
And always eat with intention.
Before you take a bite, grab something on the go, or sit down to prepare a meal, consider how you want to feel and if the food you’re about to eat is in alignment with that feeling.
You’ll probably find that most of your calorie-counting type foods don’t meet these requirements because they result in energy crashes, cravings, bloating, anxiety or a variety of other ailments.
These simple steps will help you find foods that balance your blood sugar and boost your metabolism to support weight loss or maintenance.
Click here to get my Food & Body Language Log for FREE to easily figure out what foods are right for your body so you can feel your best., without counting a single calorie.
As a recovered calorie-counter, I can tell you this more natural and mindful approach to eating is much more sustainable. It produces long-lasting results you desire so you’ll never have to get back on that calorie-counting rollercoaster ride ever again!
Estrogen is at it again [solutions inside]
Estrogen is a sneaky little hormone that is often overlooked in typical blood tests. It can be related to issues such as weight gain, sleepless nights, sugar cravings, low energy, depression and insulin resistance in both men and women, and irregular periods or intense PMS symptoms just for the ladies.
It has snuck up on me a few times over the years, so now that I’m onto estrogen’s tricks, I’m giving you the inside info to make sure estrogen isn’t getting in the way of you feeling like your best self.
Unexplained weight, acne, low libido, restless sleep, hot flashes and struggling to build muscle, are just some of the common characteristics that can be seen when estrogen is dominating your body.
And Estrogen doesn’t discriminate. It’s just as much of an issue these days with both men and women. I see it all the time in clients coming through my virtual practice door.
My husband is a perfect case in point.
For the majority of his adult life, he was able to manage his body weight with the simple calories in versus calories out equation. When the scale started to tip, he simply cut back on his food intake and exercised more.
That was, until estrogen took control.
The older he got, the harder it became to manage his weight through diet and exercise, and one day it just stopped working altogether. Not only was he not able to lose weight, but one day he stepped on the scale and had actually gained weight despite his efforts to work out harder and monitor his food intake.
For an engineer and scientific-minded guy, this scenario was mind boggling. He applied the equation of calories in versus calories out and it did not produce the outcome it was supposed to.
There’s a million things I could say about the broken calories in versus calories out equation (you can read more of that here), but let’s stay focused on estrogen.
There was obviously something more at play keeping my husband from managing his weight, so we ran the right type of hormone test to collect some clues, and here is what we found…
Clue #1 – A possible genetic predisposition. A few years ago, his mom had been diagnosed with the estrogen driven type of breast cancer called ER-2. About 80% of all breast cancers are “ER-positive”, meaning the cancer cells grow in response to estrogen.
Clue #2 – A Dried Urine Test for Comprehensive Hormones (DUTCH) revealed estrogen metabolites (estrone and estradiol) were very high outside the functional range and testosterone was within range. These values can not be seen on a blood test, so they had been routinely missed.
My husband had a classic case of underlying estrogen dominance that was keeping him from losing weight.
What is estrogen dominance?
In men, it’s usually determined when estrogen levels are relatively high in comparison to testosterone. Meaning testosterone levels could be normal or low, and estrogen is relatively high to whatever that number is.
In women, it’s commonly evaluated based upon the ratio of estrogen to progesterone, but as with men, it can also be evaluated when comparing testosterone to estrogen.
In general, when estrogen levels are relatively high to other hormones, it’s not good.
I, too, fell victim to estrogen dominance back in the day. My weight climbed by 15 pounds, I broke out with acne for the first time in my life, I had painful and heavy periods, I didn’t sleep great, and I couldn’t keep my emotions under wraps- all because estrogen had taken over. And I’m also certain estrogen was a tipping factor towards my Hashimoto’s.
In this week’s video and blog, I dive into more detail about what drives estrogen up and what actions you can take to get it back under control or keep it there.
The good news is that estrogen dominance doesn’t happen overnight. It’s preventable and reversible in almost any case.
But if estrogen gets out of control, it can lead to more health issues beyond stubborn weight, acne and pain-in-the-ass periods.
Estrogen dominance can also contribute to:
- Hormone driven cancers such as the ER-2 breast cancer
- Autoimmune conditions such as Hashimoto’s
- Yeast and bacteria overgrowth such as Candida
So how can you keep estrogen within its normal playing field?
Making sure estrogen doesn’t start dominating the field means tackling it from a couple of different angles.
Angle #1 – Sort out estrogen sources
One of the biggest reasons why estrogen is on the rise is due to a classification of toxins known as Xenoestrogens. These toxins have the ability to mimic estrogen in the body or block hormone receptor sites resulting in elevated estrogen levels. Common sources of estrogen-promoting toxins can be found in:
- Plastic food and water containers, or other types of containers
- Lotions, shampoos, conditioners, deodorant or other personal care products
- Metal substances such as cadmium, lead, and mercury
Aim to swap out your plastic containers for glass or stainless steel and use the EWG’s Skin Deep Database to find non-toxic personal care products.
Other estrogen-elevating sources also include:
- Non-organic foods containing pesticides or added hormones
- Tap water (yes, even though it’s deemed “safe”) contaminated with pesticides/toxins
- Intestinal parasites, bacteria and yeast that elevate toxic enzymes and trap estrogen
- Excess body fat that absorbs, stores and synthesizes estrogen
- Synthetic hormones found in hormone replacement therapies and/or birth control
- Water damaged buildings with mold growth
- Unrelenting mental or emotional stress
Some actions you can take RIGHT NOW to tackle these sources are eating organic, drinking and cooking with only filtered water, properly addressing water leaks and mold, and taking time to meditate or de-stress daily.
To sort out the synthetic hormones and/or intestinal pathogens, seek out a functional health practitioner (like myself) to assist you with proper and personalized strategies.
Angle #2 – Love your liver
The reality is, we can’t control our exposure to estrogen-driving toxins 100% of the time. But our liver does play a major role in getting rid of excess estrogen that might be circulating in the body, and that’s something you can get behind. By supporting liver function, you can kill two birds with one stone: eliminate toxins you’ve been exposed to that might raise estrogen levels, and get rid of excess estrogen.
To support your liver, you can:
- Take a daily liver support supplement with nutrients such as milk thistle
- Eat naturally detoxifying foods such as beets, grapefruits, lemons and dandelion greens
- Regularly use a Queen of the Thrones castor oil pack, do dry body brushing or sit in an infrared sauna
Do all of the above and give more power to your liver!
Angle #3 – Eat and drink anti-estrogenic
The great news is, you can combat estrogen on a daily basis with little effort. Simply aim to eat anti-estrogenic foods, known as cruciferous vegetables, and drink clean, filtered water (from a glass or steel bottle of course!).
Some of the best estrogen regulating foods to consume include:
- Broccoli
- Cauliflower
- Kale
- Brussel Sprouts
- Arugula
- Cabbage
- Bok Choy
- Radishes
- Collard Greens
By taking action from all three angles, estrogen will be neutralized and will play nicely.
However, in some cases even if you’re adamantly working to lower estrogen levels, there still might be something stopping you from getting where you want to be.
My husband was another perfect case of this. Even after months of taking action to reduce estrogen, his levels only moderately decreased. It certainly wasn’t for lack of effort, but a genetic predisposition became more clear.
Remember, clue number one in his story was his mother’s history of estrogen driven breast cancer. We were able to correlate his family history with his repeated test results to see from a genetic standpoint that his body actually needed more support than most people to keep estrogen under control.
Today I’m happy to report that with the proper diet and lifestyle choices, my husband has lost over 30 pounds. He easily maintains his weight while taking more days off from exercising than ever before and he is proactively preventing a future battle with estrogen-driven cancer.
I have also fully restored balance to my estrogen levels after dealing with mold and a long history of birth control use to feel like myself again, and over the years I’ve helped many clients do the same.If you suspect estrogen is an issue, and you want to get your hands on the right lab tests and resources to get it under control, then click here to schedule a complimentary Ideal Health & Weight Discovery Session today!
Have you listened to these yet?
Time is of the essence these days, right?
As a busy, health-minded professional, it’s hard to stay up-to-date on all of life’s responsibilities let alone the most recent health and wellness information to help you feel your best.
It’s easy to feel overwhelmed with all of the things you have to or want to do. I’m always looking for ways to multitask and create efficiency in my life to reduce overwhelm. For example, I meditate, wear a castor oil pack and sit in my sauna all at the same time to kill 3 birds with one stone!
And this is exactly why you need to listen to the podcasts I’ve been on recently while you’re working out, cleaning the house or running errands – so you can get your hands on the info you need to feel your best without having to put in extra time!
Check out these recent podcasts I’ve been featured on to dive deeper into topics such as…
Top Toxins That Cause Hashimoto’s
How to address and reverse Hashimoto’s with proper diet, lifestyle choices, and detoxification.
Parasites and the Full Moon
Jenn talks about parasites and their activity during the full moon.
The Toxic Terminator
Ready to look at the “big picture” of your health? Jenn is exactly who you’ve been looking for!
What Information You Really Want to Know About From Your Labs
Jenn Malecha shares with us what optimal ranges look like, and which tests are more ideal to run to get better information about your health.
And if you’re ready to dig even deeper to get your hands on the right lab test and resources so you can really find the missing pieces of your health puzzle so you can get back to feeling like yourself again like I have, then click here to schedule an Ideal Health & Weight Discovery Session with me today!
#TBT Why your weight fluctuates…
February is here, and we are well into the new year by now. So, how’s that resolution to shed the COVID 15 or holiday pounds going for you?
Before we know it, spring and bathing suit season will be upon us and with the world finally opening back up again, will you have the body confidence to step out and enjoy it?
I bet your answer is no to all of the above, and not because you haven’t been trying but because there’s something you can’t quite figure out when it comes to losing weight and keeping it off.
Well, have no fear!
Here’s a #throwbackthursday blog to help you understand why your weight fluctuates so you can find the missing pieces and feel good in your body again – just in time to enjoy all that life has to offer this Spring and Summer!
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Let’s be honest.
Stepping on the scale can be a daunting task, even dreadful at times, or maybe you avoid it altogether in fear of what it might reveal.
I know this feeling all too well as someone who has seen the scale fluctuate most of my life…at least until I understood why.
But before I understood my fluctuations, it would drive me crazy chasing the perfect pound, counting every calorie and driving myself into the ground at the gym. All of which didn’t help my cause, not even a little bit.
So then I gave up stepping on the scale thinking if I didn’t pay attention to it, if I didn’t obsess over it, maybe just maybe I would magically reach my dream number. I would eventually feel comfortable in my clothes and my body.
But the truth is you can only see progress in what you track.
I’m not suggesting you should obsess over what the scale says, but rather you should track what makes you fluctuate so you can have a better understanding of what is keeping you from the perfect pound and then you can take action based on the data you’re collecting.
There are 4 primary drivers for fluctuations:
- Water retention
- Inflammation
- Muscle
- Fat
Significant increases or decreases in actual body composition (aka fat and muscle mass) takes time. Changes in body composition happen in smaller increments over weeks or months due to the complexities of how they are obtained. In general, losing 1 pound of fat per week is typical and obtainable. However, gaining 1 pound of actual fat per week is less likely unless you’re eating almost double your usual food intake (I’ll tell you more about why below), which I doubt you’re doing.
Gaining or losing muscle is even more challenging. When it comes to muscle gains, you really have to hit the gym hard and consistently. Back when I was training for fitness competitions, I was lucky if I put on 4 pounds of muscle over 6 weeks of intense training while being meticulous about my protein and food intake.
If you’re noticing significant and constant fluctuations, water retention and inflammation are likely the culprits way more than muscle or fat.
In this week’s video and blog, I dive into more details about why your weight fluctuates and what you can do to not only stabilize it but to nail your perfect pound on the scale.
Inflammation and water density can change in the body by the minute depending on a multitude of factors such as…
- The foods you just ate
- The quality of sleep you got
- The amount of water you’re drinking
- The level of stress you’re experiencing
- The balance of vitamins, minerals and electrolytes in your body
- And how many toxins you’re being exposed to and to what frequency
Food, sleep and stress are the most common factors I see resulting in fluctuations amongst my clients and myself.
For example, my husband recently did a food sensitivity test and found he was sensitive to beef, meaning he was having an inflammatory reaction to it. He cut out beef and lost 5 pounds in one week as a result of the reduction in inflammation.
This type of drop in pounds is typical amongst most of my clients once they cut out the top inflammatory foods such as gluten, dairy, sugar, soy and alcohol. And they see greater gains when they eliminate other specific foods they’re reactive too according to their food sensitivity test.
Consuming too many carbohydrates or sugars increases water retention. Carbs and sugars are stored in the body as glycogen and as noted in a recent study, “glycogen is stored in the liver, muscles, and fat cells in hydrated form (three to four parts water).” So the more carbs or sugars you eat, the more glycogen and water you store.
Staying up late or not getting good quality sleep disrupts your body’s ability to regulate cortisol hormone, the body’s natural anti-inflammatory. When cortisol is out of balance, it hinders your body’s ability to manage inflammation and you’ll see that number on the scale reflect this.
And then there’s stress.
Stress increases your body’s output of cortisol hormone, that anti-inflammatory agent, which challenges its ability to regulate not only inflammation, but also your sleep patterns which causes fluctuations as I just mentioned.
Instead of feeling frustrated about the fluctuations on the scale, and elevating your stress levels which will just make them worse, put on your health boss hat and start tracking.
Tracking your metrics daily will reveal what exactly is impacting the number you’re seeing on the scale. Here’s an idea of what to track for clues about what’s causing you to fluctuate…
- If you ate any of the top inflammatory foods; gluten, dairy, sugar, soy or alcohol
- How many grams of carbs and sugars you consumed
- What time you went to bed and how well you slept on a scale of 1-10
- And what your stress level is each day on a scale of 1-10
And of course make sure you are using a scale that is calibrated correctly and regularly to eliminate margins of error.
Try this for even just a week and I bet you’ll feel empowered by what you find, because once you know what’s contributing to your fluctuations, then you can make conscious choices to help you look and feel your best!
***
As Functional Diagnostic Nutrition® Practitioners like myself like to say…test, don’t guess. Don’t live in limbo anymore, take your health into your own hands and be a health boss 😉
I would love to hear what aha’s, insights or big takeaways you got from this, leave a comment and let me know!
