• Caffeine

    Looking for a New Year’s Resolution? Consider dropping the caffeine. 80 percent of Americans consume caffeine daily in some form or another, so this probably applies to all of us! I think maybe the other 20 percent must be children, LOL!Why would I want to drop it? There is a chemical called adenosine which lowers arousal and promotes sleep. Caffeine inhibits this chemical, so rather than adding energy to your body, caffeine actually works by blocking this sleep promoter. So all that insane energy that you get from your coffee is something you’re already capable of if you could get your body to do it naturally. When you are regularly using caffeine,…

  • Cruciferous Vegetables

    Everyone’s favorite type of vegetable! Amirite? No? LOL Here are some common examples of cruciferous vegetables 🥦 Broccoli (and all of its cousins like broccolini, broccoli rabe, etc.) 🥦 Sprouts (radish, clover, sunflower, broccoli, etc.) 🥦 Cabbage 🥦 Arugula 🥦 Kale 🥦 Collard Greens 🥦 Radishes 🥦 Brussels Sprouts 🥦 Cauliflower 🥦 Mustard & Wasabi (i thought these two are pretty interesting!)     Here’s why they’re awesome: 🥦 Their potent antioxidant and antiflammatory properties have been shown in studies to reduce risks of several types of cancer.  🥦 Studies have shown that sulforaphane found in cruciferous vegetables has shown to have antidepressant and anti-anxiety effects. WINNING. 🥦 Prevent type II Diabetes and Insulin resistance 🥦…

  • Testosterone

    This one is for the dudes. Have you ever had your testosterone levels checked? Since the 1980’s men’s average testosterone levels have dropped by 1% every year. Average levels in the 40’s were 1400-1500 and now a recent sample of 5000 Americans shows an average of 387. With lower and lower testosterone levels, men are feeling weaker. They have less energy, more stress, and a lot less focus. These low levels can also wreak havoc on performance and body composition goals. Find out what is going on under YOUR hood. Ask your doctor for a blood panel that includes: 💉Free and Total Testosterone 💉Thyroid panels including T3 & T4 💉Dutch Complete…

  • Why Be Gluten Free?

      What’s the deal with gluten? Gluten is a protein found in grains like wheat, barley, and rye. It gives wheat breads their chewy elastic texture. Humans are not designed to digest grains—they are not intended for the human gut. If you think about this, it makes a lot of sense. We can’t run out into a field of grains and start chowing down. Gluten is impossible to fully digest. On a cellular level, gluten forces tight junctions open in the gut which causes inflammation and other issues that are associated with many conditions and autoimmune diseases like allergies, asthma, autism, diabetes, depression, lupus, leaky gut syndrome, neuropathy, osteoporosis, psoriasis,…

  • Are you under eating?

    Brad and I hired a nutrition company (@in3nuntrition) and have been working with a nutrition coach for about 6 months now and we were both shocked to discover that we were under-eating—especially since we eat a lot more that most of our peers. Your body is smart and will down-regulate its functions to meet whatever your lifestyle is. So when you eat 1300 calories (which happens to be the daily calorie recommendation for a 3-year-old) then your body will slow your metabolism and other functions (a lot of women lose their cycle because of this) because it’s trying to protect you from the famine that you must be experiencing. If you experience…

  • Fiber and Hormones

    I think of dietary fiber as little combs that go through our digestive system and scrape away all the toxins and waste so we can poop it out. Yep, I went there. 💩 👯‍♀️Not only does fiber keep your bathroom routine regular, but it also helps balance hormone levels, which is a big, big win! (YAY HORMONES!) Fiber specifically helps keep estrogen levels in check. The liver processes extra hormones in our bodies, so it’s the responsible for sending extra estrogen into the GI tract to be eliminated.  When you don’t eat enough fiber, you can get constipated and then excess estrogen can be reabsorbed. 🚺🚹 Fiber can also regular testosterone…

  • Hormones 101

    I suspect this will be the first of many posts about the rather un-sexy topic of hormones. I’m about to get super crunchy granola ☮️, but bear with me—this is really good stuff to know. I can’t talk about nutrition and ignore hormones! 🐝Hormones are the little worker bees in your body that tell it how to adapt and grow and change throughout your life. You lifestyle habits influence these little guys a lot, so it’s really important to know about them in order to figure out how to live your best life. You hair is falling out, your skin is breaking out, you’re extremely tired but can’t sleep, you just feel…