Chatting about some of the long-term impacts of stress and how it can lead to hormone issues down the line.

Hi friends! How are you? I hope you’re having an amazing day so far! I’m taking an F45 strength class and have calls lined up the rest of the day.

For today’s post, I wanted to chat a little bit about stress. I talk with clients every day, and this is a huge theme. We’re all stressed. It can be emotional, physical, or environmental stressors, and the results compound over time. When stress becomes chronic, it can unfortunately wreak havoc on the body, affecting things like our digestion, immune system, glucose tolerance, sleep, and hormones.

Today, I wanted to focus specifically on hormonal imbalances caused by stress, and what you can do about it. Please keep in mind that as always, this post is not medical advice. Talk to your doctor about personalized recs for you and get the help and support you need. If you’re ever curious about functional lab testing to see how stress is affecting your body’s balance, email me gina@fitnessista.com subject TEST.

How Stress Can Cause Hormonal Imbalance

When we’re stressed, our body releases cortisol, which is known as the stress hormone. When it’s in small amounts, cortisol can be helpful. It gives us energy and adrenaline to deal with the task at hand. When the stressors are chronic, our body is flooded with excess cortisol, and it eventually stops responding as well. High cortisol eventually leads to low cortisol, which gives us that apathetic, fatigued, and worn down feeling.

Cortisol can also interfere with the production of sex hormones, like estrogen, progesterone, DHEA, and testosterone. Ample hormones are crucial for our menstrual cycles and reproductive health. High levels of stress can also impact thyroid function, which plays a huge role in metabolism and energy.

When cortisol is high, it can lead to mood swings, weight gain, and mental health struggles. The adrenal glands, which produce cortisol, become overworked, which can lead to adrenal fatigue. This is also called adrenal insufficiency, where the body isn’t reponding to cortisol the same way it used to.

This ongoing imbalance can contribute to a range of symptoms, from irregular menstrual cycles and fertility issues to fatigue, anxiety, and depression.

Here are some of the things we can do about it:

How To Manage Stress Induced Hormonal Imbalance

Stress management is one of the hardest, but one of the BEST things we can do for our health.

Here are some of my favorite strategies:

1. Adopt a Regular Exercise Routine

Stress can be an incredible way to reduce stress, but it’s important to remember that exercise can be an extra stressor the body, particularly if it’s especially long and intense. General movement can help lower cortisol levels, increases endorphin production (your body’s natural mood boosters), and is obviously a good thin

Sharing some of my favorite herbs for brain health. As always, talk with a doctor before making any fitness or nutrition changes, or starting any new supplements. 

Hi friends! How’s the morning going? I’m getting my nails done today (yesssss) and have coaching calls this afternoon.

For today’s post, I wanted to chat a bit about brain health. This is something I’ve become more passionate and curious about, especially since I’ve been diving into Dr. Amen’s work. 

(I still can’t believe I got to meet him at the Biohacking Conference! And he was AMAZING.)

When it comes to wellness, brain health is often an area we don’t pay enough attention to—until something feels off. But just like our bodies, our brains need love and care to stay sharp, focused, and resilient.

Keeping your brain healthy isn’t just about avoiding cognitive decline later in life; it’s about enhancing your daily life now—whether it’s improving memory, mental clarity, or simply reducing brain fog. The good news is there are plenty of methods to boost brain health, and among the safest and most popular are herbs. These handy little plants you might already have in your kitchen or garden can pack a powerful punch when it comes to supporting brain function.

Best Herbs For Brain Health

Herbs have been used for centuries in traditional medicine for their healing properties. They’re loaded with compounds that protect the nervous system, enhance cognitive function, and improve overall brain health. Today, I wanted to share some of the best herbs for brain health, explaining how they work, what benefits you can expect, and how to incorporate them into your routine. Whether you’re looking to improve memory, increase focus, or support overall cognitive function, these herbs can be a natural remedy to help you on your journey. *Note: not medical advice and please talk to your PCP before adding new herbs or supplements.

What Is Brain Health?

Brain health refers to the state of your brain and its ability to perform various mental processes such as memory, learning, problem-solving, and maintaining emotional balance. It’s crucial for overall health and wellness because your brain controls everything yo

Sharing my thoughts on food dyes and which ones to avoid, if that’s one of your goals. 

Hi friends! Happy Monday! I hope you had an amazing weekend. Ours was a good one – three soccer games, dinner with friends, some swimming, and some chill time. I also got some work stuff done since I’d been behind for a couple of weeks.

Today, I wanted to talk about a beefy topic: food dye!

When you’re browsing the aisles of your local grocery store, it’s easy to be drawn to the vibrant, colorful packaging that lines the shelves. The bright hues in your favorite candies, baked goods, and even some beverages are often due to food dyes. These additives are used to enhance the appearance of food and drinks, making them more visually appealing. Unfortunately, some food dyes can have potentially harmful effects on your body. Here’s a roundup of food dyes with some info, so you can make more informed choices about what you and your family consume.

I’m not dogmatic about anything in our diet – I don’t want our kids to be afraid of any foods, and while they know that some foods are more nutritious than others, nothing is off limits. We focus on whole, mostly unprocessed foods here at home, but when we’re out with friends, at a party, or traveling, they order and eat whatever they’re feeling. I’ll typically encourage them to have a fruit or vegetable with whatever they’re eating, but that’s pretty much it.

At the same time, I do have a pretty strong feelings about food dye. The kids know if they’re choosing a candy or drink, I typically will ask them to pick something else if it’s red, because I’ve seen the effects of food dye (especially red!!) on the kids. It makes them hyperactive and extremely cranky. Not worth it to me.

6 Food Dyes To Avoid

The growing awareness of the potential risks associated with certain food dyes has prompted many consumers to take a closer look at the ingredients in their favorite products. While food dyes may make food look more attractive, the trade-off in health risks is often not worth it. (Also, I find this debatable. I think that brightly colored food looks way less appetizing that foods that are their normal colors. Who decided that everything needs to be bright and rainbow colored to eat it?? It’s a mystery to me.) There are so many great alternatives out there!

Today, I wanted to share some potential effects of common food dyes, the conditions they’ve been linked to, and how avoiding them can positively impact your health. I’ve also linked to various studies below.

Is Food Dye Bad For You?

The short answer? It can be. Food dyes are synthetic chemicals that are added to foods to enhance their color. While they’re approved for use by food safety authorities in many countries, there’s a growing body of research suggesting that these additives can have adverse effects on health.

When you ingest food dyes, your body has to process these synthetic chemicals, which can sometimes lead to side effects. Studies have linked certain food dyes to hyperactivity in children, allergic reactions, and even an increased risk of certain cancers in animal studies. The amount of food dye that is considered harmful can vary, but for some in

Sharing the details for a free 3-day event that starts this Sunday, directly into your inbox. No need to show up to live calls or videos; all of the info will be emailed to you.

How are you? I hope you had an amazing long weekend and that your week is off to a great start. I’m super excited to share something special with you—a free 3-day event kicking off this Sunday, September 8th, and the best part? It’s all happening right in your inbox! No need to worry about finding time for live calls or videos; you can participate whenever it’s convenient for you.

As many of you know, I’m a huge advocate for the EquiLife quarterly detoxes. They’re the perfect reset for our bodies, and our next community detox is starting on September 16th. (Info is here is you’d like to join!)

But before we get started, I’ve noticed some questions pop up whenever I talk about these detoxes. One that comes up often is, “Do we really need to support our liver’s detox process?” The short answer is: absolutely. While it’s true that our livers are incredible at detoxifying on their own, they weren’t built to handle the sheer volume of chemicals, pollutants, and stressors we face in today’s world. Our modern environment, coupled with physical and emotional stress, can overwhelm our natural detox pathways. This can manifest as fatigue, digestive issues, mood swings, immune challenges, weight loss resistance, brain fog, and more.

That’s why I’m hosting this free 3-day Detox and Thrive workshop. We’ll explore simple yet effective ways to support your detox pathways daily, share practical tips you can easily incorporate at home, help you uncover your unique toxicity profile, and get those dials moving toward increased energy and breaking through weight loss plateaus.

Unlike other virtual workshops that require you to carve out time for Zoom calls or videos, this one is designed to fit seamlessly into your schedule. Everything will be delivered directly to your inbox, starting this Sunday.

If you’re ready to join in, add your email address in the bar below, at this link or just email me gina@fitnessista.com and type DETOX AND THRIVE and I’ll add you)

Comparing Signos and Nutrisense in today’s post! You can also use my code GINA50 to try out Nutrisense if that’s the one you decide to do. 

Hi friends! How’s the morning going? I have a full day of client calls and am looking forward to a yoga class later today. I’m also going to insert a new CGM AFTER yoga, because hot yoga makes it fall out of my arm. 😉

Today I wanted to talk a little bit about monitoring glucose levels occasionally, because it’s been one of the most empowering things I’ve done in my health routine.

Blood glucose is a critical indicator of your overall health, affecting everything from energy levels to weight management, and even mood. By using a Continuous Glucose Monitor (CGM), you can gain real-time data on how your body responds to food, exercise, sleep, and stress. Today, I wanted to share a comparison of two of the most popular CGM options on the market: Signos and Nutrisense. (You can read my full Nutrisense review here.)

I’ll break down the pros, cons, and which one I recommend.

Signos Vs Nutrisense: My Honest Review

Understanding the differences between Signos and Nutrisense can help you choose which device and app best suit your needs. Both offer valuable insights into your glucose data, but they cater to slightly different audiences with unique features and functionalities.

What Is Signos?

Signos is a cutting-edge CGM platform that focuses on using real-time glucose data to provide personalized nutrition and weight loss insights. What makes Signos unique is its AI-powered approach to weight management, making it a favorite among those looking to optimize their diet and exercise routines for better health outcomes.

How Does Signos Work?

Signos works by combining a CGM sensor with a powerful app that uses AI to analyze your glucose data. They use a Dexcom sensor, which is placed on the back of your arm and continuously monitors your blood sugar levels. The Signos app then interprets this data, offering personalized recommendations on when and what to eat, as well as how to adjust your lifestyle choices to maintain stable glucose levels. It also syncs with your Apple Health and Google Health information.

Signos App Features

AI-Powered Weight Loss Insights

The standout feature of Signos is its AI-powered weight loss recommendations. The app analyzes your glucose readings in real-time and suggests actionable steps to optimize your diet and exercise routines. This feature is particularly beneficial for those looking t