Messy Wellness

It's ​that ​time ​of ​year ​again. ​The ​leaves ​have ​turned, ​the ​peppermint ​mochas ​are ​flowing, ​and ​unfortunately, ​so ​are the ​sniffles ​and ​coughs. ​Yep, ​it's ​cold ​and ​flu ​season. ​But ​fear ​not. ​Today ​we ​are ​taking ​control ​and ​empowering ​ourselves ​with ​knowledge ​and ​action ​to ​fight ​back ​with ​a ​strong ​immune ​system. ​Let's ​crush ​these ​colds ​before ​they ​even ​have ​a ​chance ​to ​take ​root. Whether ​you ​think ​yours ​is ​strong ​or ​weak, ​there ​are ​always ​ways ​to ​boost ​and ​support ​it. ​So ​let's ​dive ​in. Related Episodes: https://holistichealthmadesimple.com/antibacterial/ https://holistichealthmadesimple.com/detox-system/ Holistic Health Coaching can be found - https://holistichealthmadesimple.com/services/ Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Embark on a journey through the intricate world of Ghrelin, Leptin, and GLP-1 in this gut health and hormone episode! Wondering what on earth they do and if it's worth knowing? Spoiler alert: it is! Ghrelin: Your Body's Dinner Bell Meet Ghrelin, the dinner bell hormone that signals your brain, "Time to eat!" Learn how managing this hunger maestro can help you understand when you're truly hungry or just bored. Leptin: The Appetite Superhero Discover the superhero that says, "I'm full, put the fork down!" Leptin works hand in hand with Ghrelin, but sometimes its signals need a bit of translation. We'll coach you on maintaining a healthy relationship with this appetite regulator. GLP-1: The Meal Satisfaction Maestro GLP-1, the maestro orchestrating harmony between digestion, satiety, and blood sugar control. Find out how it slows stomach emptying, keeping you satisfied, and explore the buzz around GLP-1 inhibitor drugs. Balancing Act: Your Backstage Pass Naturally balance these hormones with mindful eating, quality sleep, regular exercise, and embracing fiber-rich foods. No magic fixes, just a symphony of lifestyle habits for lasting wellness. Decision Time: GLP-1 Inhibitors Thinking about GLP-1 inhibitors? Before you dive in, understand the positives and negatives. Focus on building healthy muscle and changing your diet for long-term success. Ready for a rhythm of wellness? Hit play and let's groove to the beat of these hormone maestros! If you find the info helpful, leave a review and share the podcast for others to join the symphony of health. Related Episodes: https://holistichealthmadesimple.com/gut-health-and-hormones/ https://holistichealthmadesimple.com/importance-of-muscle-mass/ https://holistichealthmadesimple.com/hunger/ Holistic Health Coaching can be found - https://holistichealthmadesimple.com/services/ Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Are you planning a fresh start, restart, or taking things up a notch on your weight loss and health journey for the New Year? If you're excited about the idea of a fresh start in the new year and embracing the "New Year, New Me" mentality, this episode is for you. Join me as we dive into the science behind setting ourselves up for success, the importance of milestones in our journey, and how to make sustainable dietary changes. We'll also discuss red flags to look out for when evaluating diet plans, the myth of moderation, and the importance of education and empowerment in our weight loss journey. Lastly, we'll explore the key to long-term success and the plea for self-love when it comes to making these changes. Tune in so we can make this new year a vibrant and healthy one together! Related Episodes: https://holistichealthmadesimple.com/bio-individuality/ https://holistichealthmadesimple.com/real-food/ Holistic Health Coaching can be found - https://holistichealthmadesimple.com/services/ Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Have you ever heard of the stress bucket? Are you so stressed out that you don't even know you're stressed out? Do you not even know how to relieve some of that stress? We know stress is not good for us but far too often we don’t even know how stressed out we are. As humans, we can tolerate different amounts of stress before we get to the breaking point. Too much stress can be the catalyst for disease and disrupt our health on so many levels. Let's dive in to the stress bucket and the A's of stress management. Related Episodes: https://holistichealthmadesimple.com/impact-of-stress/ Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/ Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Do you love kimchi, kombucha, or yogurt? What if I told you these delicious foods were more than just tasty treats? They're packed with gut-healing power, thanks to a magical process called fermentation. This podcast dives deep into the fascinating world of fermented foods, from their ancient origins to their modern health benefits. You'll learn: How fermentation has been around for millennia, preserving food and creating unexpected delights (did you know yogurt might have been invented in goat bags carried by camels?) The science behind the gut-healing magic, where probiotics and metabolites work together to create a happy, healthy microbiome How to incorporate ferments into your diet, from choosing store-bought options to fermenting your own (sauerkraut, anyone?) Tips for introducing ferments slowly and safely, so you can avoid any tummy troubles Ready to unlock the gut-boosting power of fermented foods? This podcast is your guide! Listen now and discover why fermented foods might be even better than probiotic supplements! Studies Referenced: https://doi.org/10.1016/J.COPBIO.2005.02.008 https://doi.org/10.1080/10408398.2010.499770 https://doi.org/10.1016/b978-0-12-816678-9.00013-8 https://doi.org/10.1016/j.cell.2018.08.047. Related Episodes: https://holistichealthmadesimple.com/gut-health-and-hormones/ https://holistichealthmadesimple.com/gut-health-weight-loss/ https://holistichealthmadesimple.com/nurture-your-gut/ Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/ Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

In this episode, we dive into the fascinating world of herbalism with Shannon Mayernik, an herbalist and plant medicine maker. Shannon shares her insights on the benefits of growing your own herbs, the importance of sourcing herbs responsibly, and the beginner-friendly herbs that can help with a variety of common ailments. Discover the importance of responsibly sourcing herbs to ensure quality and sustainability. Explore beginner-friendly herbs that can easily be incorporated into your daily routine for enhanced health and well-being. Listen in as we uncover the ancient wisdom and healing power of herbs, and embark on a journey towards natural wellness. Shannon's can be found - https://www.mayernikkitchen.com/ FB - https://www.facebook.com/mayernikkitchennj/ IG - https://www.instagram.com/mayernikkitchen Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Want to add years to your life as well as life to those years? Want to know the secret of achieving it? How to foster a longer life expectancy as well as having loads of life in those years? The secret is spilled and we go over simple ways to nourish the mind, body, and spirit. Are you ready to have more life in your years? Listen in! Episode Referenced https://holistichealthmadesimple.com/hard-truths-about-health/ https://holistichealthmadesimple.com/power-of-belief/ Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/ Use coupon code CYBERVIP2023 until Nov 30, 2023 @ 11:59pm PST for 50% off your first 6 months Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

The holiday season is a time for loved ones, joy and happiness, but it can also be a stressful time of year. In this episode, I discuss how to survive the holidays without losing your mind or your waist. I share tips on how to eat healthy, manage stress, and enjoy the company of loved ones. I also discuss how to avoid common holiday pitfalls like overcommitting. So grab a cup of your favorite holiday beverage and listen in! Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/ Use coupon code CYBERVIP2023 until Nov 30, 2023 @ 11:59pm PST for 50% off your first 6 months Join the newsletter - https://holistichealthmadesimple.com/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

You're in for a treat. Today's episode is an interview I did with Christiane from Hello Happy Nest. Discover the secrets to maintaining health and happiness during the holidays with wellness-pro Christiane! In this episode, Christiane shares her philosophy that involves finding balance, rather than resorting to extremes of complete restraint or overindulgence. She'll walk you through joyful habits like exercise, hydration, journaling, and quality time that contribute to overall well-being. Ready to embrace a more balanced approach to wellness? Tune in now and discover Christiane's secrets for a joyful and healthy holiday season. You can find Christiane on IG - https://www.instagram.com/hello.happy.nest/ website - https://hellohappynest.com/ Her podcast is entitled - Happy Healthy Hustle Join the newsletter - https://holistichealthmadesimple.com/ As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Join me in this sweetened episode as we unravel the mysteries surrounding sugar, caloric, and noncaloric sweeteners. With so much confusion out there, it's time to be empowered with knowledge to make the best choices for our health. Take a dive deep into the world of real sugar, exploring its various forms and their impact on our bodies. From there, we'll navigate through the realm of artificial and natural sugar substitutes. But this episode isn't just about information; it's about finding the right balance for your blood sugar. Discover practical tips and strategies to help you make the best choices when it comes to sweeteners, allowing you to maintain stable blood sugar levels and support your overall well-being. Tune in now and take control of your sweet choices! Join the newsletter - https://holistichealthmadesimple.com/ Related Episodes - https://holistichealthmadesimple.com/blood-sugar/ https://holistichealthmadesimple.com/glucose-rollercoaster/ As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Have you been googling - How do I lose weight? How to have more energy? How to feel better? The truth is, there's a significant disconnect between the foods we consume and how they impact our health, and how we feel. If you are tired of riding the rollercoaster of energy highs and lows? Tired of battling uncontrollable cravings for sweets, or worse, experiencing that dreaded hangry feeling? Listen in as I dive into the art of balancing your blood sugar. Join the newsletter - https://holistichealthmadesimple.com/ Related Episodes - https://holistichealthmadesimple.com/importance-of-muscle-mass/ https://holistichealthmadesimple.com/power-of-protein/ https://holistichealthmadesimple.com/glucose-rollercoaster/ As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

If you've been on a journey to find optimal health and wellness, I'm sure you've encountered the buzzwords: eat to intuitively, eat to satiety, and only eat when hungry. These concepts are often hailed as the keys to a healthy relationship with food. But what do they truly mean? And, more importantly, how can you actually achieve intuitive eating when everyone seems to have their own opinion on it? It's not uncommon to feel confused or skeptical about these ideas. Perhaps you've tried listening to your body's hunger cues before, only to find yourself in a cycle of overeating or restriction. You might wonder, "What's the secret sauce that will make intuitive eating actually work for me?" Well, my friend, fret no more! I am here to shed light on the definitions and intricacies of hunger, satiety, and intuitive eating. Together, we'll dissect these terms and explore how they can coexist harmoniously in your life. I'll offer guidance on how to develop a balanced relationship with food. So, grab a cup of tea, get cozy, and prepare to embark on an enlightening journey towards intuitive eating! Related Episode - https://holistichealthmadesimple.com/hunger/ As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Ever find yourself lacking energy, feeling blah, and just not quite like your usual self? But, despite it all, you're constantly reassured that you're perfectly healthy. Sound familiar? It's easy to chalk it up to excess weight and keep jumping from one diet to another, hoping that losing weight will help or you'll find another magical fix. But today, let's pause and ponder: Does the absence of disease truly equal health? Listen in as I explain…… Episodes referenced 47 - Navigating Body Positivity and Health - https://holistichealthmadesimple.com/body-positivity/ 45 - Hard Truths About Health - https://holistichealthmadesimple.com/hard-truths-about-health/ Studies Referenced https://doi.org/10.1080/09593980802511789 https://doi.org/10.1111/1751-7915.12063 https://doi.org/10.1086/288768 As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Listen in as I dive into the body positivity movement and how it fits into health. It's a movement that has garnered a lot of attention, and it's a topic that deserves a closer look. Let's explore the fine line between self-acceptance and prioritizing our health. You are worth it! Grab a drink and get comfy as I take the body positivity movement to better health! As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Scrolling through the internet I'm sure you've seen the arguments. One camp says it's all about calories and the other camp says it's all about hormones no need to worry about calories. Join me as I navigate the polarizing arguments surrounding calories. Then decipher the confusion, debunk myths, and unveil the secrets to lasting health and weight loss. Let's read between the lines to uncover the real keys to health and reaching that healthy weight. Tune in now to embark on this journey together! Don't forget to share your thoughts and questions through the speakpipe link below. Want the Herb and Spice Guide - - https://holistichealthmadesimple.com/herb-and-spice-guide/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/calories/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Are you ready to take a deep dive into some hard truths about getting healthy? It's time to shift our perspective beyond weight loss and start thinking about our long-term health. No one wants to be a burden when they are old. Listen in as I bust the common objections and then give tips to get started. Small steps today can make a big impact tomorrow. It's never too late to start taking back your health. As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Listen in as I speak with the nutritional manager at Nutrisense. We talk all about the benefits of CGMs - continuous glucose monitor even if you are not a diabetic. Listen in for some great info on how to manage and/or prevent glucose issues. You can learn more about Nutrisense and what they offer at https://www.nutrisense.io/ Related Episodes - 30 - Metabolic Health - https://holistichealthmadesimple.com/metabolic-health/ 12 - Glucose RollerCoaster - https://holistichealthmadesimple.com/glucose-rollercoaster/ As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Are ​your ​hormones ​out ​of ​balance? ​Ever ​wonder ​about ​the ​role ​your ​gut ​plays ​in ​all ​of ​this? ​Listen ​in as ​I ​unravel ​the ​fascinating ​connections ​between ​your ​gut ​and ​your ​hormones. The more we strive to understand the human body, it becomes more and more evident that the gut and the microbiome are the most important parts of the body and the most neglected parts of the endocrine system. You ​don't ​want ​to ​miss ​it. ​Stay ​tuned. Related Episodes - 27 - Gut Health and Weight Loss - https://holistichealthmadesimple.com/gut-health-weight-loss/ 12 - Nurture Your Gut - https://holistichealthmadesimple.com/nurture-your-gut/ As always if you need some one-on-one help I a here for you - https://holistichealthmadesimple.com/services/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Ready to dive into a germ-fighting adventure? Listen in. As I uncover the shocking truth about antibacterial products, from soaps to cleaning solutions to mouthwashes, I'll reveal why avoiding them might just be the game changer you need for a healthier, more resilient immune system. Listen in. Studies cited - https://pubmed.ncbi.nlm.nih.gov/25359409/ https://pubmed.ncbi.nlm.nih.gov/16023513/ https://onlinelibrary.wiley.com/doi/10.1111/all.12058 Steam Cleaner - https://amzn.to/46B9RlZ - It's an affiliate link. I make a few pennies and it costs you nothing extra For 1:1 services or to join the newsletter head on over to https://holistichealthmadesimple.com/ Episode companion - 12 - Nurture Your Gut - https://holistichealthmadesimple.com/nurture-your-gut/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/Antibacterial/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Have you ever wondered what a health journey looks like over almost seven years? You know, you've seen people's before and after posts on Instagram, but do you really understand what it took to get there and how it changes along the way? Well, listen in as I share my almost seven-year journey and the most important things I've learned along the way. As always if you need some one-on-one help I a here for you - https://holistichealthmadesimple.com/services/ Episode references - 25 - Metabolic Flexibility - https://holistichealthmadesimple.com/metabolic-flexibility/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/my-journey-lessons-learned/ Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Did you know that digestion starts in the brain? Did you also know the importance of mindfulness in digestion? Let’s take a look at how incorporating mindfulness works to improve digestion. Not being mindful when you eat disrupts all parts of the digestive process. Learn ways to get to a mindful way of eating. I cover the basics of digestion and then dive into the science of mindful eating Don't forget tips and tricks to get you to a place of mindful eating! By including mindful eating into your daily routine, you can improve your relationship with food, make healthier choices, and ultimately support your overall health and metabolism. It's a simple yet powerful tool. After all, who doesn't want a healthy metabolism and good health? Your journey begins with being mindful when you eat. Listen in! Study referred to - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/mindfulness-and-digestion/ Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Are you ready to spice up your metabolic health? In this episode, we'll explore the top 8 spices that can boost your metabolism and support your overall health. But first, let's clarify the difference between herbs and spices. Herbs, like basil and parsley, come from the leaves of plants and have a milder flavor. Spices, on the other hand, come from various parts of the plant and pack a punch of flavor. Listen in as I go over the top 8 spices for metabolic health and tips for incorporating them into your diet. Want the Herb and Spice Guide - - https://holistichealthmadesimple.com/herb-and-spice-guide/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/spices-for-health/ Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Do macros confuse you? Do you have no clue, really, what they are or how to figure them out, how to track, or any of that? Macros, probably one of the few things that are so simple, yet we overthink it to the point of making it beyond confusing. Let’s break down the essence of macronutrients and how they relate to your health. In this episode I go over what each macro does in the body, and how we should try to figure out how much of each we need. Everybody should have a basic understanding of macros. Tracking is useful to help figure out what you are eating and how much. It is important to remember that these are tools. It is important not to let tracking become an obsession. Use it as a temporary tool to understand what you are eating and to figure out where to make adjustments to reach your goals. Listen and and learn all the basics about macros! TDEE calculator - - - https://tdeecalculator.net/ Episodes related to this podcast - - 21 - Embracing the Truth About Fat https://podcasts.apple.com/us/podcast/21-embracing-the-truth-about-fat/id1531121084?i=1000621816370 17 - The Power of Protein https://podcasts.apple.com/us/podcast/17-the-power-of-protein-understanding-its-role-in/id1531121084?i=1000619493817 Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/macros/ Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/

Start your day on the right foot with a steaming cup of coffee. This beloved beverage is often subject to debate regarding if it is healthy or not. Join me in exploring its benefits beyond a pick-me-up. Discover how coffee affects metabolic health benefits. Let’s dive into the scientific evidence supporting the advantages of coffee, debunk common myths, and provide tips on sourcing and enjoying this aromatic elixir. Let’s explore the research behind the health benefits of coffee. Take a look at four compelling studies, each shedding light on the impact of this popular beverage on our metabolic health.. I also provide tips on choosing high-quality, sustainable coffee and suggest ways to enjoy your delicious cup of joe. Whether you're a coffee connoisseur or just someone who enjoys a good cup of joe, this episode will leave you with a deeper appreciation for coffee's potential to elevate your daily routine. So grab your favorite mug, settle in, and get ready to perk up your day with the enlightening benefits of coffee. Studies mentioned in this podcast https://pubmed.ncbi.nlm.nih.gov/34455881/ https://pubmed.ncbi.nlm.nih.gov/28589997/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6408210/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/ Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/coffee/ Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer

In this podcast episode, we're diving into the topic of fasting, a powerful tool for better health. Join us as we explore the incredible healing benefits of fasting. From autophagy, the cellular repair mechanism, to improved insulin sensitivity and metabolic health, fasting has a profound impact on our health. We'll discuss the different types of fasting, including extended fasting and intermittent fasting, and provide tips on how to build a fasting routine that works for you. Discover the importance of focusing on healing rather than just weight management, and learn how fasting can reduce inflammation, improve brain health, and balance hormones. Whether you're new to fasting or want to deepen your understanding, this episode is packed with insights that will help you make the most of this transformative practice. Give it a try and witness the impact it can have on your overall health. Listen now to learn more! Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/fasting/ Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer

Listen in as I dive deep into the fascinating realm of muscle mass. Have you ever wondered why building muscle is so important? Or why it's not just about looking good and having toned abs? We'll uncover all the incredible benefits you can reap by focusing on building muscle. Discover why muscle mass plays a crucial role in our overall metabolic health, including how it boosts our metabolism and improves insulin sensitivity. We'll also explore how having more muscle contributes to better bone health, preventing fractures as we age. Plus, find out how muscle mass enhances physical strength, mobility, posture, balance, and even vitality! Prepare to be empowered as we unveil the true power of muscle mass and learn how it can help us age gracefully and feel good as we navigate life's adventures. As well as tips to build muscle if you aren't a gym rat. Don't miss out! Listen in! Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/importance-of-muscle-mass/ Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/ In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer

Discover the incredible power of belief in this episode as we dive into the mind-body connection. "Whether you believe you can or you believe you cannot, you are correct." Let's explore how tapping into this power can transform our lives. Let’s explore how our thoughts shape our reality. Learn how a simple shift in belief can lead to profound changes. Uncover the science behind the placebo effect. Explore how our beliefs can influence our bodies and create remarkable healing outcomes. Learn the remarkable history of the placebo effect and its role in modern medicine. I discuss the deep connection between our mind, body, and soul/spirit. Learn how positive thinking and genuine belief can activate powerful physiological responses within us. Learn how to bring this power into your journey. Believe in yourself and your potential for health and well-being. Join me on this transformative journey as we harness the power of the mind. Together, we can achieve our health and wellness goals. Let's unlock your extraordinary potentials. Remember, you are capable of amazing things. Believe in the power of your mind and embrace the incredible possibilities within you. Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple Want to read the corresponding BlogCast? 34 The Power of Belief Learn More about the Wellness Community click ---> Wellness Community In listening to this podcast you are agreeing to the DISCLAIMER

Are you ready to take charge of your health? Discover the secret recipe to a healthier, happier you by incorporating leafy greens into your daily routine. Studies have shown some amazing benefits of adding leafy greens daily. But how do you make leafy greens enjoyable? Think beyond the basic lettuce salad. Explore the wide variety of options like cabbage, brussels sprouts, broccoli, and herbs. Cook or marinate them to add flavor and crunch to your salads. Don't limit yourself to traditional salads either. Experiment with wilting arugula under a juicy steak or using bacon and olive oil dressing over spinach. Shave and marinate Brussels sprouts for a crunchy twist. The possibilities are endless when you think outside the box. Start incorporating leafy greens into your daily routine and get creative with different varieties. Explore your local grocery store and try a variety of options. You might be pleasantly surprised by the flavors you discover. It's time to give your health a boost with the power of leafy greens. Let's dive in together! Want to read the corresponding BlogCast? You'll find the studies at the bottom ---> 33 A Salad A Day Learn More about the Wellness Community click ---> Simple Solutions Collective In listening to this podcast you are agreeing to the DISCLAIMER

Discover the secrets to true hormone health! Our bodies are incredible, striving for balance in a world that is constantly on the go. But are we giving our hormones the support they need? Join me on a journey as we explore the foundations of hormone health, from diet to lifestyle and detox pathways. No quick fixes or gimmicks here – just simple, practical solutions that work. Let's support our bodies to achieve hormonal balance naturally. Say goodbye to the overwhelm and hello to improved metabolism and overall well-being. Are you ready to restore balance and thrive? Listen now! Grab the Handout for this episode HERE Listen in to these episodes as the relate to this one 06 - Power of Sleep 08 - The Impact of Stress 11 - Mastering the Glucose Roller Coaster 13-Supporting Your Body’s Natural Detox System: Tips and Strategies 14 - The Importance of Hydration: Understanding, Assessing, and Maintaining Optimal Hydration 17 - The Power of Protein: Understanding its Role in Health and Well-being 21 - Embracing the Truth About Fat You can find them - https://apple.holistichealthmadesimple.com In listening to this podcast you are agreeing to the DISCLAIMER

Join me as we explore the importance of eating right for your unique bio-individuality and how it affects your overall health. Whenever we have discussed larger health issues the same four tips have come up. They are the foundational four, which are diet, exercise, sleep, and stress management. These aspects form the building blocks for overall health. You’ve heard you can’t outrun a bad diet so let’s start there. So today we are going to dive into why your diet matters and how to figure out what eating right for you means. I'll be sharing approaches to uncovering which foods may be impacting your health and weight loss goals. You'll learn about keeping a food, mood, and body diary to identify patterns and any adverse reactions to certain foods. We'll also discuss the benefits of an elimination diet, where we remove specific food groups and gradually reintroduce them to assess their effects on your body. If you're ready to take charge of your health and discover which foods work best for you, this episode is a must-listen! Want to read the corresponding BlogCast ---> 31 Why Your Diet Matters Learn More about the Wellness Community click ---> Simple Solutions Collective Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism In listening to this podcast you are agreeing to the DISCLAIMER

In this episode, we dive deep into understanding what metabolic health truly means. We break down the key markers you should be paying attention to if you want to improve your metabolic health. First up, blood glucose levels. We explore how to keep these levels stable, without the need for medication. Spikes and drops in blood sugar could indicate potential issues with insulin, so we talk about how to eat to maintain healthy glucose levels. Next, we discuss the importance of stable blood pressure and how it's influenced by glucose and insulin levels. Maintaining well-controlled blood sugar and insulin can lead to healthy blood pressure levels. We then tackle the topic of triglycerides and HDL cholesterol. We explain why having low triglycerides and high HDL levels is crucial for metabolic health. We also share a simple ratio you can calculate to assess your cardiovascular risk. We also look at how excess weight distribution can impact metabolic health. We discuss the significance of waist circumference and provide clear guidelines for women and men. But that's not all! We explore the harmful effects of abdominal fat, also known as visceral fat, and its association with metabolic syndrome. We explain how visceral fat can increase the risk of developing type 2 diabetes and heart disease. Finally, we provide practical tips on how to improve your metabolic health. From regular exercise to identifying inflammatory triggers in your diet, we cover various strategies to enhance insulin sensitivity, reduce inflammation, and promote a healthy body weight. Join us as we uncover the path to optimal metabolic health. Your body will thank you! Want to read the corresponding BlogCast ---> 30 Metabolic Health Learn More about the Wellness Community click ---> Simple Solutions Collective Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism In listening to this podcast you are agreeing to the DISCLAIMER

Are you looking to level up your health goals? Well hang around for this episode I was going to talk about the power of accountability on your health journey, but I've had a bit of a revelation. Accountability isn't the magic bullet. What you really need is support. I dive into the meaning of accountability with the hopes of understanding it, you can pivot like I did to understand the magic is in support. Maybe it’s semantics, but a health and wellness support group can literally make or break your journey. On a weight loss or health journey, having the knowledge that you're not alone is a game-changer. It's like having your own personal cheerleading squad. We all need a tribe, a group of people who've been through similar experiences and can empathize with our challenges. Listen in as I give suggestions on where to look for support and what to look for. Getting support is the biggest strategy for success in many aspects of life. It’s definitely important on the lonely journey to health. When you find support, cherish and nurture it, it will bring you one step closer to achieving your health goals. You are not alone on this journey to better health and wellness. Embrace the power of support; it's your secret weapon. What to read the accompanying BlogCast? click ---> 29 The Power of Support Learn More about the Wellness Community click ---> Simple Solutions Collective In listening to this podcast you are agreeing to the DISCLAIMER

Have you ever wondered why hunger strikes, even when you've just finished a meal? It's time to uncover the secrets of hunger and understand the complex interplay between our physiological and psychological cues. Join me on a journey of discovery where we break down hunger into its two fascinating dimensions. On one side, we have the physiological aspect of hunger, controlled by the dynamic duo of leptin and ghrelin. Leptin, the "I'm full" hormone, and ghrelin, the "I'm hungry" hormone, work in harmony to regulate your appetite and energy balance. We'll delve into their roles and learn how they shape your cravings. But hunger isn't just about the physical; it's influenced by a myriad of factors. We'll dig deep into the hidden triggers of physical hunger, such as the impact of nutrient deficiencies, hormonal imbalances, and sleep disruptions. Equipped with this knowledge, you'll gain a deeper understanding of how your body communicates its needs. Beyond that, we'll explore the psychological side of hunger. Uncover the emotional and environmental factors that have us gravitating towards the fridge. From stress eating to mindless munching, we'll identify common pitfalls and provide tools to regain control over your eating habits. By decoding both physiological and psychological hunger, you'll gain invaluable insights to improve your relationship with food, lose weight, and enhance your metabolism. Begin your hunger transformation today and embark on a personalized journey towards a healthier, happier you! What to read the accompanying BlogCast? click ---> 28 Understanding Hunger Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism In listening to this podcast you are agreeing to the DISCLAIMER

Discover the connection between gut health and weight loss! Learn how the diversity of gut bacteria affects metabolism and overall health. Find out how to improve gut health through diet and fermented foods. In this episode, we explore the fascinating link between gut health and weight loss. Research shows that our gut microbiota plays a crucial role in digestion, nutrient absorption, and detoxification. The makeup of our gut bacteria is influenced by our diet and can impact weight loss. Obese individuals tend to have a smaller variety of gut bacteria. To improve gut health, focus on diversifying your diet with a variety of whole foods, especially leafy greens and produce rich in polyphenols. Additionally, fermented foods like sauerkraut, kimchi, and kombucha can help diversify your gut microbiome even more than fiber. Remember, proper gut diversity doesn't come from relying solely on probiotics. While they can be helpful, it's important to choose probiotics with multiple strains and switch them up every 30 days. Start prioritizing your gut health today to support your weight loss journey and overall well-being. Stay tuned for more insights on how gut health impacts different aspects of our health. What to read the accompanying BlogCast? click ---> 27 Gut Health and Weight Loss Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism In listening to this podcast you are agreeing to the DISCLAIMER

Let’s dive into the path toward a healthier metabolism. I get it – I've struggled with a sluggish metabolism too. The good news is that I've developed a system, a path made up of three key steps, to help us transition to an efficient metabolism. The best part? It's an ongoing process that continually enhances our health. You see, healthy metabolism and overall wellness are interconnected, and by following this path, we can make a real difference. The path to a healthier metabolism, one step at a time. Remember, this journey isn't about quick fixes. It's about holistic, sustainable health improvements that empower you to take control of your metabolism. Here's to embracing this path to vitality! What to read the accompanying BlogCast? click --->26 Healthy Metabolism Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism In listening to this podcast you are agreeing to the DISCLAIMER

Have you ever heard of metabolic flexibility? It holds the key to unlocking your body's natural ability to maintain its health. I'm excited to share this with you because, as someone dedicated to improving health holistically, metabolic flexibility is a game-changer for middle-aged women looking to improve their metabolism and overall well-being. The first time I heard the term "metabolic flexibility," I was so curious. I'm surprised it is not talked about more. Let's dive into what it is, what influences it, and how to improve and achieve it. Metabolic flexibility isn't just about extending your lifespan; it's about improving your quality of life. By achieving this balance, you can: Maintain a healthy weight Reduce excess fat by using stored fat for energy. Minimize inflammation and oxidative stress, which are linked to chronic diseases. Enjoy a higher quality of life, allowing you to do what you love without limitations. Remember, metabolic flexibility isn't some fantasy. It's a natural state your body strives for, and with proper choices and a holistic approach, you can tap into its full potential. So, let's work together to improve your metabolism, boost your health, and enhance your overall well-being, one step at a time! In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> https://holistichealthmadesimple.com/how-to-start/ What to read the accompanying BlogCast? click ---> 25 Metabolic Flexibility

In a world flooded with one-size-fits-all diets and health advice, the concept of bio-individuality is a refreshing and powerful perspective. Recently, I had the opportunity to attend a health conference where the idea of "n of one" bio-individuality was a prominent theme. Let’s explore the significance of bio-individuality and how you can become the advocate of your own health journey. At the heart of bio-individuality lies the understanding that each individual is uniquely different. Just as your fingerprints are unique, so are your body's needs and responses. What your body requires to achieve your health goals today will evolve as your life circumstances change. The main point to understand is that there's no one-size-fits-all solution – a reality that challenges the long term effectiveness of generic diets and wellness plans. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying BlogCast? click ---> 24 Embracing Bio-Individuality

Let’s dive into the topic of metabolism and its crucial role in maintaining a healthy body and achieving a healthy weight. Metabolism is often misunderstood, it is not just about how fast we burn calories, but a complex process that includes every life-sustaining reaction within our bodies. By optimizing our metabolism, we can enhance our overall health and improve our ability to lose weight, maintain a healthy weight, and lead a more energetic life. When you understand metabolism, you can work on achieving and maintaining a healthy body weight. By prioritizing protein intake, engaging in muscle-building activities, and staying hydrated, you can get your metabolism running efficiently again to reach all your health goals. Remember, an efficient metabolism needs leads to a healthy body. Focus on getting the right balance of nutrients and exercise to support your body. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying BlogCast? click ---> 23 Understanding Metabolism

In this episode, learn the secrets of quick meal prep for a healthy lifestyle. Discover a simple formula to build balanced plates and practical tips for effective meal prepping. From prioritizing protein to filling up with fiber, you'll be equipped with the tools to create nutritious meals for the whole family. Say goodbye to overthinking and hello to hassle-free, delicious dining. Let's Master meal prep to make life easier and healthier Plus, get access to a helpful handout with meal prep ideas and plate-building techniques. Prepare ahead, save time, and make your health journey easier with these valuable insights! Episodes referenced in this podcast 21 - Embracing the Truth About Fat 11-Mastering the Glucose Rollercoaster: Achieving Stable Energy Levels In listening to this podcast you are agreeing to the DISCLAIMER Want some quick ideas and an outline for meal planning? Grab this handy Meal Prep Guide What to read the accompanying blogcast? click ---> 22 Master Meal Prep

Do you still fear fat? In this episode, I explore the misconceptions surrounding fats and why it's time to let go of fat phobia. Join me as we debunk myths, understand the importance of fats as a macronutrient and energy source, and learn about the different types of fats and their roles in our bodies. Discover the significance of fat for nutrient absorption, hormonal balance, and cellular structures. Plus, get practical tips on incorporating healthy fats into your diet for optimal well-being. Say goodbye to fat fear and welcome the numerous benefits fats bring to your wellness journey! In listening to this podcast you are agreeing to the DISCLAIMER Still confused about which fats to eat and what to avoid. Grab the guide - HEALTHY FATS What to read the accompanying blogcast? click --->21 Embracing the Truth About Fat

Let’s dive into the concept of "healthy" and explore a more realistic and attainable perspective on health and weight loss. In a world filled with misconceptions and unrealistic expectations, it's essential to understand what true health means for us, the individual. It’s time to break free from rigid ideals and embrace a vision of “healthy” that fosters growth, self-love, and a thriving body and mind. Health is about embracing our bodies, taking care of them, and striving for optimum well-being. There's no ideal size or weight that defines health; it's a holistic state of being. Focus on nourishing your body, prioritizing mental and physical health, and appreciating the journey your body has taken you on. When health becomes our number one priority, we can truly live life to the fullest and experience the joy of thriving in our own bodies. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying blogcast? click ---> 20 Redefining Healthy

Join us as we explore the heated debate surrounding fiber and its impact on our health. Do you really need fiber? How much is necessary? And what about the antinutrients found in plants? Unravel the truth and dive deep into this fascinating topic with us. Learn about soluble and insoluble fiber, their effects on digestion and gut health, and the arguments from both sides of the fiber spectrum. Get insights into the historical and scientific perspectives that shape the controversy. Whether you're Team Fiber or Team No Fiber, this episode will challenge your assumptions and help you navigate the complex world of nutrition. Tune in now and gain a better understanding of your own dietary needs. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying blogcast? click ---> 19 The Fiber Controversy: Are Plants Killing Us?

In this episode, we explore my top eight tips for creating healthy habits that actually stick. Building sustainable habits can be challenging, but with the right strategies, we can make them an integral part of our lives. We start by clarifying our motivations and understanding the deeper reasons behind our desire for health. Then, we learn the importance of starting small and gradually building upon our habits, fitting them into our lifestyle. Shifting our identity and changing our environment also play crucial roles in making habits stick. We delve into the significance of setting specific goals, habit stacking, and making unhealthy habits harder to engage in. Lastly, we discuss the power of rewarding ourselves with non-food incentives to stay motivated on our journey. By following these tips, we can lay a solid foundation for sustainable habits that enhance our overall well-being. Tune in and start building healthy habits that last. In listening to this podcast you are agreeing to the DISCLAIMER Want the nifty guide that has all 8 tips? Grab the free guide click --->How to Build Healthy Habits Need some 1:1 help head on over to Holistic Health Made Simple to learn how we can work together.

In this episode, we dive into the power of protein as a vital macronutrient. We debunk the myth of not needing protein, emphasizing its essential role in building new tissue and maintaining muscle mass. Protein also plays a crucial part in protecting bones and reducing the risk of fractures. We discuss the challenge of determining optimal protein intake and explore the benefits of higher protein diets, including stroke prevention and weight management. Additionally, we address misconceptions about protein's impact on kidney function and highlight the importance of choosing quality protein sources. Join us as we unravel the wonders of protein and its significance for a healthier lifestyle. In listening to this podcast you are agreeing to the DISCLAIMER Need some protein snack Ideas? Grab the free guide click ---> High Protein Snacks What to read the accompanying blogcast? click ---> 17 The Power of Protein

Uncover the essence of food freedom and its profound impact on your well-being. Dive into the emotional and psychological aspects of our relationship with food, and learn how to gain control over cravings and break free from unhealthy patterns. Discover the transformative power of nourishing your body with wholesome foods and embracing the empowering ability to make conscious choices. Explore the journey to food freedom and find what works best for you, as you unlock a harmonious and liberated relationship with food. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying blogcast? click ---> 16 Food Freedom

Do you often feel frustrated, thinking your metabolism sucks? Don't worry, you're not alone. Listen in as I dive into the world of metabolism and break it down. Discover why your metabolism might not be functioning optimally. Learn what a metabolism is and things like BMR and TDEE Your metabolism doesn't actually "suck"; it might just be operating inefficiently due to years of dieting and deprivation. By understanding metabolism and employing strategies like reverse dieting, you can restore balance and optimize your body's energy-burning abilities. Fuel your body with whole, unprocessed foods, and respect its adaptive nature to embark on a journey towards a healthier, more efficient metabolism. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying blogcast? click --->15 One Method To An Efficient Metabolism

As the warm and sunny weather arrives in the Northern Hemisphere, it's crucial to focus on the topic of hydration. Water is the most important nutrient for our bodies, yet it is also the most deficient. You can go months without food but only a few days without water. Listen in to discover the importance of hydration for your overall health and well-being. Learn how to assess your hydration levels, recognize signs of dehydration, and understand the role of minerals in optimal hydration. Prioritize clean water, replenish essential electrolytes, and achieve the benefits of proper hydration. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying blogcast? click ---> 14 The Importance of Hydration

Have you been eyeing the latest detox thing? Before you spend your hard-earned money on pills, cleanses, or potions, let me share a little secret with you. Shh…….Your body has a built-in detox system. All you need to do is give it some support. It is healthy to want to cleanse and detoxify your system, but it doesn't necessarily require spending a week in the bathroom or trying extreme protocols. The best strategy to detox is to support your body's detoxification processes and reduce toxic exposure. Listen in as I go over all the organs and ways to support our natural detox system including Your Liver: The Detoxification Powerhouse The Kidneys Intestinal Health and Toxin Elimination The Importance of Healthy Skin Supporting Lung Health Understanding the Lymphatic System In listening to this podcast you are agreeing to the DISCLAIMER Grab the free guide on Detoxification click ---> Detoxification What to read the accompanying blogcast? click --->13 Supporting Your Body's Natural Detox System

I’m sure you have heard the saying, "All health begins in the gut.” Gut health is not only about digestion but it influences everything from your mood to your immune system.. Let’s explore the importance of gut health, common signs of gut issues, and practical steps to nurture and maintain a healthy gut. Listen in as we go over Understanding the Gut Microbiome The Importance of Prevention The Role of Probiotics The Power of Fermented Foods Three Essential Steps for Gut Health Maintaining a healthy gut is vital for overall well-being, affecting our immune system, skin health, hormones, and weight. By following the seed, feed, and weed approach, you can nurture your gut and support your overall health. Introduce diverse probiotic strains, feed them with prebiotic-rich fruits and vegetables, and limit your intake of sugar and junk food. Prioritizing your gut health will lead to a healthier and happier you. So, take care of your gut and watch as it positively impacts every aspect of your life. In listening to this podcast you are agreeing to the DISCLAIMER Grab the free guide to Nurture your gut click ---> Nurturing your Gut What to read the accompanying blogcast? click ---> 12 Nurture Your Gut

Did you know that what goes up must come down? Let's explore the concept of the glucose rollercoaster, also known as the energy rollercoaster. We often find ourselves experiencing highs and lows throughout the day, reaching for snacks or beverages to boost our energy levels after a crash. This rollercoaster ride can be managed by regulating our blood sugar. In this article, we will delve into the significance of blood sugar, understand the effects of simple carbohydrates, and provide practical tips to prevent energy spikes and crashes. In this episode we go over Understanding Blood Sugar The Impact of Simple Carbohydrates 10 Tips for Regulating Blood Sugar Regulating blood sugar and insulin levels is crucial for overall well-being, weight management, and preventing long-term health issues. Remember to incorporate apple cider vinegar, start meals with fiber, prioritize protein, engage in physical activity, avoid sugary drinks, minimize snacking, incorporate desserts with meals, opt for a savory, protein-rich breakfast, consider a lower carbohydrate approach, and embrace whole, real foods. By making small adjustments to your diet and lifestyle, you can maintain consistent energy levels and combat the effects of glucose fluctuations. In listening to this podcast you are agreeing to the DISCLAIMER Don't know where to start? Grab the free guide click ---> How to Start What to read the accompanying blogcast? click --->11 - Mastering the Glucose Rollercoaster