Sharing the results of my IgG food sensitivity test, as well as pros and cons of this testing method. 

Hi friends! How’s the day going so far? I hope that you’re having a great one! Today, I’m working on podcast stuff (new episode tomorrow) and meeting up with a friend for lunch.

For today’s post, I wanted to share a bit more about my personal health journey and one of the steps in the process: food sensitivity testing. When I first enrolled in the IHP program (you can check out my review of level 1 here and level 2 here), I knew that I’d love to be able to help friends and clients in an entirely different, more personalized way. I had no idea how much this information would help me on a personal level, too.

Through my knowledge in IHP and testing abilities, I’ve been able to discover some root causes and I’m working on rebalancing my body through removing the toxicities and restoring deficiencies.

At-home IgG Food Sensitivity Test Review (and my results)

The nutshell version:

– Last spring, I had horrible pink eye which became a trigger for constant eye issues – watering, super red, itchy, mucus-y eyes. I couldn’t wear contacts for almost three months. I’ve tried pretty much the entire pharmacy eye section :/

– I saw many eye doctors who were unable to help me (they just wanted to throw the kitchen sink of eyedrops and prescriptions at me, and nothing helped) – I finally found a dry eye specialist who was able to give me an action plan and my eyes improved tremendously

– I did blood work with my PCP to check basic markers and inflammation, and two markers for Lupus came back positive, which explained the joint pain I had in my hands and the strange rashes I’ve had over the years. Whenever I’ve been under periods of extreme or prolonger stress, I’d get a rash, and my hands would often ache at night, which I had attributed to typing so much.

– I instantly went into test and learn mode, doing an HTMA test, Candida Metabolic and Vi

Sharing my tips on how to calculate and track macros to reach your goals. 

Hi friends! How are you? I hope you’re having a lovely morning! We’re at DISNEY 🙂 Liv requested a Disney trip in lieu of a large birthday party, so we happily obliged and are living it up at the happiest place on earth. I hope your new year is off to a great start.

Today, I wanted to talk about macros and macro tracking! This is a tool that I’ve used on an off for years, but haven’t done a full post about it. If you’ve ever wondered about the significance of tracking macros, this beginner’s guide is here to break down the concept and help you navigate the world of balanced nutrition.

(Amazon sweater and skirt)

How to calculate and track macros

What Are Macros?

Macronutrients are the essential nutrients our bodies require in relatively large amounts to function optimally. There are three primary macronutrients:

Proteins: Crucial for muscle repair and growth, proteins are composed of amino acids. Sources include meat, poultry, fish, eggs, dairy, legumes, and plant-based options like tofu and tempeh.

Carbohydrates: The body’s primary energy source, carbohydrates come in the form of sugars, starches, and fiber. Common sources include fruits, vegetables, grains, and legumes.

Fats: Essential for hormone production, brain function, and energy storage, healthy fats are found in avocados, nuts, seeds, olive oil, and fatty fish.

The Role of Macros in Your Diet

Balancing macros is about understanding the role each plays in your overall diet. Proteins support muscle health and aid in satiety. Carbohydrates provide quick energy, and fats offer sustained energy and support various bodily functions. We need all of these macros, and also by including a balance of macros in our nutrition, we can support blood sugar levels, preventing energy dips and crashes.

Why Track Macros?

Tracking macros involves monitoring the amounts of proteins, carbohydrates, and fats you consume daily.

While it may seem meticulous, it can offer several benefits:

Precision in Nutrition: Tracking macros allows you to fine-tune your diet, ensuring you meet your nutritional needs without excess or deficiency.

Customization: Every individual is different. Tracking macros enables you to tailor your nutrition to your specific goals, whether they involve weight loss, muscle gain, or maintenance.

Educational Tool: It provides an educational experience, helping you understand the nutritional composition of various foods and making informed choices. I find that sometimes macro tracking offers MORE flexibility for clients as they implement foods that they used to fear or avoid from years of dieting.

How to Get S

Sharing the details of this 21 day healthy habits challenge. We start on January 8th and details to join are here!

Hi friends! How are you? I hope you’re having a wonderful week and that those of you who were celebrating Christmas had a beautiful holiday. We had an amazing holiday here, and I’ll definitely share a recap in this week’s Friday Faves.

For now, let’s talk about a little healthy habits reset.

I’m not sure if you’re feeling the same way, but I’m definitely ready to get back in my routine and start 2024 feeling energized and amazing. It’s been a bit of a flood of alcohol and sweets around here, and while it was 1000% worth my while I enjoyed every second, I’m looking forward to getting back to the habits that make me feel my best.

I figured we could do a little 21 day challenge, and I’d love to have you join in!

When I talk to friends, clients, and potential clients, they typically fall into two categories:

– Those who are overwhelmed and not sure where to get started to accomplish their goals

– Those who know what to do, but are unsure of how to make it work in their real life. They start off too strong, are doing things they don’t even necessarily like, and when they can’t stick with it, they give up, or move onto the next new thing.

21 days of healthy habits

Here’s how the 21 day challenge will work:

We’re focusing on building foundational habits that you can maintain for the long haul. We’re creating the anchor habits that will help you improve body composition, sleep, mood, mindset, overall health, and performance. You can get the results you’re waiting for, without fighting your body, and while keeping your hormones and nervous system happy. 🙂

The party starts January 8th with an optional 7 or 14 day functional medicine detox. (If you’d just like to do the detox, my tracking link is here and you can use the code FITNESSISTA10 for 10% off!) I’d order yours ASAP if you know you’re going to do this. Sometimes shipping is very fast, other times, it takes a little while. I’ll be doing the 14-day version! This detox is completely optional and Read more

Sharing some of the best supplements for adrenal fatigue. 

In the hustle and bustle of our modern lives, adrenal fatigue has become a familiar foe, silently affecting so many of us. The adrenal glands, small but mighty, play a crucial role in our response to stress. When they’re overtaxed, adrenal fatigue can set in, leaving us feeling depleted and overwhelmed. You can check out this post about adrenal fatigue here!

Today, I thought I’d chat a little about adrenal fatigued share some of my favorite supplements to support these essential glands. Please keep in mind that this post is not medical advice. Always chat with your medical professional or practitioner about the best supplements for YOU and how to implement them in your routine. I didn’t include any links in this post but two of my favorite places to buy supplements are NOW Foods (code is FITNESSISTA) and EquiLife (code FITNESSISTA10).

best supplements for adrenal fatigue

Understanding Adrenal Fatigue

Adrenal fatigue is a term used to describe a collection of symptoms that arise when the adrenal glands can’t keep up with the demands of stress. Chronic stress, whether physical, emotional, or environmental, can lead to an overstimulation of the adrenal glands. Over time, this constant demand for stress hormones, such as cortisol, can result in fatigue, disrupted sleep, hormonal imbalances, and a compromised immune system.

The Best Supplements for Adrenal Fatigue

1. Vitamin B Complex:

Chronic stress depletes our B-vitamin reserves, essential for energy production and stress response. A comprehensive B-complex supplement supports adrenal function, aiding in the conversion of food into energy and promoting overall vitality.

2. Adaptogenic Herbs (e.g., Rhodiola Rosea, Ashwagandha):

Adaptogens are nature’s stress-busters. Rhodiola Rosea and Ashwagandha, in particular, help the body adapt to stressors, modulating the stress response and promoting a sense of calm. These herbs offer a harmonizing effect on the adrenal glands, helping to restore balance. I also like Schisandra and Reishi mushroom.

3. Vitamin C:

An antioxidant powerhouse, Vitamin C is crucial for adrenal health. It supports the production of cortisol and aids in the repair of tissues damaged by stress. Supplementing with Vitamin C can help replenish the adrenal glands and strengthen the immune system.

4. Magnesium:

Often referred to as the “relaxation mineral,” magnesium plays a vital role in muscle and nerve function. It helps ease tension and promotes relaxation, making it beneficial for those experiencing adrenal fatigue-induced anxiety and muscle tension. There are multiple types of magnesium; my favorite for relaxation and stress management is magnesium glycinate pa

Sharing some hormonal health tips for women over 35.

Hi friends! How are you? I hope you’re enjoying the day so far! It’s a busy week over here. The PIlot’s bday was yesterday, P’s is tomorrow, and today I have some podcast interviews, lunch with a friend, and a concert tonight 🙂 I hope you’re enjoying the week!

One of the things I commonly hear with friends and clients is that after you turn 35, things aren’t quite the same. The strategies that used to work may feel like they’re no longer working, metabolism may feel like it’s broken, sleep can go haywire, and energy levels are decreased.

The good news is that there are things you can do to support your body through the stress you’re experiencing. As our bodies navigate changes over time, it becomes paramount to foster hormonal health for overall well-being.

In today’s post, I wanted to share some essential tips and strategies to support hormonal harmony and promote a vibrant, fulfilling life after 35.

Hormonal health tips for women over 35

1. Prioritize Balanced Nutrition:

Nutrition is the cornerstone of hormonal well-being. Opt for a well-rounded diet that includes a variety of nutrient-dense foods. Embrace whole grains, lean proteins, healthy fats, and a kaleidoscope of fruits and vegetables. Foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, can be particularly beneficial for hormonal balance.

2. Mindful Hydration:

Water is not just a basic necessity; it’s a fundamental supporter of hormonal health. Stay well-hydrated by aiming for at least eight glasses of water a day. Additionally, consider incorporating herbal teas with hormonal benefits into your routine, such as chamomile or peppermint.

3. Regular Exercise:

Exercise is a potent ally in maintaining hormonal equilibrium. Engage in a diverse range of activities, including cardiovascular exercises, strength training, and flexibility work. Finding activities you genuinely enjoy ensures consistency, as regular exercise aids in stress management, mood enhancement, and hormonal regulation.

4. Quality Sleep Matters:

Adequate, quality sleep is a non-negotiable factor in hormonal health. Strive for 7-9 hours of sleep each night. Establish a calming pre-sleep routine, limit screen time before bed, and create an optimal sleep environment. Quality sleep supports the production of growth hormone and helps regulate cortisol levels.

5. Manage Stress Effectively:

Stress can disrupt the delicate dance of hormonal balance. Integrate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, or mindfulness practices. Experiment with different methods to discover what resonates most with you and make it an integral part of your daily life.

Read more