The Health Revival Show | Hormone Therapy & Gut Health Insights

In this episode we talk about the holiday aftermath and the struggles of the sugar cravings after two weeks of fun, being out of routine, surrounded temptations and enjoying all the treats and vino.Tip or Trick: Quickie Chicken in the Instant Pot - Liz favorite recipe, 1 can enchilada sauce with chicken breast or thighs. Becca's staple, shredded chicken - chicken breast and chicken broth.The StrugglesBeing out of routine - overexercising or under exercising.Sugar cravings and enjoying more alcohol.Sleep quality and lack of restful sleep.Bad habits sneak back in and roaring their head.Good habits slip.How to bounce back? Eat your normal meals.Focus on simple habits you know such as water, sleep, movement, veggies, protein, etc.Start meal prepping a bit and keep them a bit more bland.Remove processed foods and added sugars/preservatives.Start tracking again.One habit at a time - don't try to slash calories or over train to 'make up.'Chicken Pad Thai RecipeGive yourself grace - you're not the only one struggling post holiday.Supplement episode covers the CALM and greens that can help with cravings and digestion.Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3 ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about our top 5 nutritional supplements, not weight loss supplements, these are nutritional supplements that are recommended for common deficiencies.First, we want to say we strongly believe that food should be first, meaning good food quality, healthy lifestyle habits (listen to our podcast on The Foundations of a Healthy Lifestyle HERE). THEN look to add supplements to support your diet.Disclaimer: These are not prescriptions as we are not medical professionals. The recommendations are based upon research, our education, experience working with clients and personal experience.   We know there is a LOT of confusion around nutritional supplements supplements, so we are going to cover some of the common questions we get like:What are good brands? What are common symptoms/signs of deficiencies?What foods can help decrease nutritional deficiencies?What are recommended doses if I am deficient?If you have questions, just message us! Tip or trick: Liz talks about her new gadget for making protein coffee and mixing her reds and greens - This is the frother from Amazon. *Caution these things are powerful mix with caution :) don't have your cup super full unless you want the coffee tornado like I had! Highlights and links 1) Vit D/K27:25 Signs of deficiencies12:20 Recommended supplementation dose13:00 Foods high in Vit D Vitamin D supplement recommendations1stPhorm Liposomal Vit DThorne Research Liquid Vit D/K2Zhou Nutrition Vit D/K2 Pills 2) Magnesium14:25 Signs of deficiencies17:40 Recommended supplementation doseMagnesium supplement recommendations:CALM Pure Encapsulations Magnesium Glycinate 3) Zinc19:30 Signs of deficiencies21:20 Foods high in Zinc22:00 Recommended supplementation dose Article by Chris Kresser Healthline Article  Zinc supplement recommendation:Zinc Picolinat ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In a world full of magazine covers telling us our abs should be flat and our booties should be round, how are we supposed to accept ourselves the way we are? Though it can feel defeating, there are ways you can improve your self-esteem TODAY!Tip or Trick: Find an exercise routine you enjoy that is effective AND, ideally, a supportive community to help you along the way! Don't sign up for something just because your friend did - if you hate running, Orange Theory probably isn't goin to be your cup of tea so find something YOU enjoy doing. This does not mean you will want to go every day or be motivated - but you need to find something you can do, enjoy at least a little bit and progress towards your goals!Alright - onto improving self-esteem and building confidence!The term self-esteem is used to describe a person's overall sense of self-worth or personal value.The most important thing to understand is that EVERYONE, literally EVERYONE struggles with this at some point in time or another! It is human nature to compare ourselves to others so this is something you need to continuously work on! There isn't a magic 'fix' or a cure - it is work that needs to be done daily.10 Ways To Improve Self-Esteem Unfollow anyone that makes you feel inferior or triggers you! Focus on what you can control and let go of things you can't. Dress ‘as if’ you are where you want to be. Put away the baggy T shirts and put on that blazer! Walk with your head held high and confidence, you have to start ACTING and the emotions will follow! Self care is necessary - INVEST in yourself!  Control your support system - Evaluate who you surround yourself with and distance yourself from those that bring you down or make you feel bad. Treat yourself as you do others - would you talk to your girlfriend the way you talk to yourself? Probably not. Set small, easy goals and crush them! Reframe your thoughts, you are the only one that can make the shift! Make a list of triggers - what is within your control? What is not in your control? Who is triggering you? What emotions/thoughts are you having?  What you resist you become - fighting yourself and loathing your body only stimulates more neurochemicals to keep you stuck in the cycle. The good news is you can change! How? Make the decision to shift your thinking and emotions will follow! It is something MANY people struggle with and work needs to be done daily. If this has helped you - please message us! We would love to hear from you and how you are starting to improve your self-esteem little by little each day!Connect with us:Lifestyle Nutrition website ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we share things we are encountering as new moms, the struggles, #momguilt, and 5 tips to not lose yourself.Tip and Trick: The mom essentialsBecca, Dry Shampoo - Not Your Mothers Liz, IT Superhero Mascara and Kirklands Facial Wipes We talk about Beccas son smacking her in the face and Marcus trying new foods and getting stronger.The crazy, unrealistic post on social media, people sharing post that are far from real life and make you feel like a horrible mom... not to mention the pressure to 'bounce back.'Are you a mom? Join TheMomEdge - a group for moms that is a judgement free, no momshaming zone!#Momguilt - life as a working mom, taking time to ourselves and prioritizing our needs.5 Tips To Not Lose Yourself Prioritize Your Relationship! We cannot stress this enough! DATE NIGHT is SO important! even if it is at home when the babes go down, make dinner, drink wine, enjoy your time with each other and BE PRESENT! Movement - Get some sort of movement in to help you create space, decompress and destress! Exercise is proven to help with depression, anxiety and stress relief! Plus it allows you to exert energy and blow off steam so you can show up less irritable and more patient!  Keep Food Simple! Liz talks about Instacart and how it has helped so much with grocery shopping plus a few of our tips for easy meal prep!  Girl time! Voice your need for this and schedule it!  Give Yourself Grace - the hardest to do as a new mom, but so necessary! We would love to hear from you! Drop us a DM - are you a mom? What are you struggling with? Or just tag us in a cute photo so we can see your babes! Click HERE to more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about setting REAL goals instead of New Years Resolutions.Tip or Trick: Liz talks about both a tip and trick with the Instapot and how to use it to quickly meal prep!   According to the University of Scranton, a whopping 92 percent of people who set New Year's goals never actually achieve them. We are here to change the game and help you succeed. Goals should be evaluated monthly, not quarterly or yearly as they are too big! After February/March, most people forget about their resolution because they've fallen off so hard so we want to help you set goals that are achievable so you can be successful! We have our own acronym for goal setting - START. Goals should be: S - Simple & SpecificT - Time-boundA - Actionable for AccountabilityR - RealisticT - TODAY! Focus on making today a success and being 1% better every day. Let us know what resonated with you today and how you are going to START to set goals to crush 2020! Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about our top 5 things to building a solid foundation of a healthy LIFESTYLE.First, we recap and share our Christmas 🎄Tip or Trick: Becca shares her new found love for the Peloton app and her run outside. Then we dive in to 5 foundations to living a healthy lifestyle:1) Water Intake - Importance of water intake and tips to get your water intake in daily. 1/2 of your body weight in ounces per day minimum, 2/3 of your body weight in ounces if you exercise.There are several apps that can help with tracking water intake and remind you to drink water.2) Sleep - Read our blog on sleep hereSee our live video inside the LSN Facebook Community covering best sleep hygiene habits, nighttime routine and setting up your sleep environment. 3) Movement - Exercise and Non Exercise movement is imperative! Find something you enjoy, start small and build up!4) Quality of Food - whole, unprocessed food for 80% of your intake.5) Food Balance - brief overview of Macros (protein, carbs and fats) and how to build a meal.Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about things we wish we knew when starting our journey. Expectations vs reality, the mental and emotional components of a weight loss journey how to give yourself grace along the way.3:40 Restrict and binge cycle9:00 One bad meal won't kill you, don't let it derail you12:50 Scale is ONE measure of success, not THE measure.21:30 Sleep - Read our blog on sleep here25:00 You don't have to crush yourself in the gym29:40 You can't be in calorie deficit for ever34:07 Give yourself graceDownload our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Welcome to the Food Code! Becca and Liz, two nutrition coaches, entrepreneurs, new moms and passionate educators serious about serious about delivering the best possible, no bullshit, approach to all things diet related. We know there is a lot of conflicting information in the diet industry [we fell for a lot of the BS ourselves] and our mission is to educate you on proper nutrition to fit your lifestyle.In this episode, we share the purpose of The Food Code and share our personal stories that led us to become nutrition coaches and entrepreneurs. We talk about the journey - our relationship with food, diet history, training, mindset and emotions along the way.5:00 Becca's story 13:00 Liz's story23:00 Get to know us this or that - we share some of our guilty pleasures, our past corporate careers and confess that we hate watching the news.33:00 What we would change in the world36:00 One common 'myth' of nutrition coachesDownload our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard