I think accountability, the act of being responsible for self, is a practice and depending on where we start and how well we know ourselves, it’s a process.

According to Brene Brown accountability is connected to courage. She explains since accountability opposes blame, we can see how not having accountability can keep us in a victimhood state of mind. One that paralyzes us and keeps us in shame without being able to move forward and find resolution.

I’ve gone through this myself and with many of my clients. Accountability is hard and most of the time we need someone to walk us through it if we’re not sure where to start.

The most uncomfortable part is finding the courage to be honest with yourself about what is or isn’t working. I’ve been in denial about what’s not working more times than I can count. Sometimes it takes a little push from the people who care about me most, but when I can be honest with myself and begin to take steps toward what could work, I find my life shifts into alignment.

When you stop hustling and guessing you can begin to make decisions that are based on your values. When you give yourself space to slow down and to reflect then you’re better able to make decisions from a place of awareness rather than not.

Coming from this place of awareness is incredibly helpful in shaping a foundational plan that’s based on your values (not someone else’s)

You no longer have to guess, self criticize or get frustrated because things aren’t working. Instead you come from a place of knowing what works and what doesn’t so that you can start moving toward your goal.

But you’ll never know this unless you look at what you’re doing first.

You most likely will make mistakes, but it’s a learning process. If we can avoid attaching ourselves to the shame of messing up and instead realize that messing up is part of the process of learning, our experience can be way more impactful.

Moving forward with courage instead of shame and blame is the first step in holding yourself accountable and trusting yourself again.


accountability tools for Success

You don’t even have to participate in extreme dieting tactics if you don’t want to. All you have to do is become aware of how much you take in in relation to how much you move. It’s that simple.

Some people are not taking in enough and some are taking in too much without getting enough movement to offset the calorie intake. Some people are eating too much in one sitting and could benefit from splitting the bigger meals up and spreading them out throughout the day.


What Your tools Will help you see:

  • Your macronutrients ratios and discover what works best

  • What vitamins and minerals you’re getting and which ones you may not be getting enough of.

  • Your food patterns - if you’re eating too much in one sitting or not eating enough.

  • If you’re eating low quality foods you’ll quickly discover that you’ll not be satisfied with your normal calorie intake.


Tools I Use:

Cronometer - A food logging app. It tracks calorie intake and compares it to how much movement you’re getting each day. This app helps you discover how much you’re taking in comparing to how much you’re expending. Cronometer integrates with Fitbit and offers a paid option of splitting your meals so you can see how much you are eating at each meal. I find this to be incredibly helpful to know.

Fitbit - tracks; hours of sleep, gives you your weekly average weight, daily water intake and movement

Note: If your goal is to lose weight, You want to take your weight everyday first thing in the morning with the same scale. Then take the weekly average. That way you will see a true measure of weight rather than the day to day fluctuation (because you will fluctuate depending on the time of day and where you are in your cycle)

Temp and pulse - Use your temperature and pulse readings to find out how your metabolism is functioning and responding to changes you are making.

Mood - Your mood will always give you an indication of how your physiology is working. It will also tell you if you’re not getting enough energy or if you have tons of energy.

If you want to learn more about how I teach my clients to build a foundation of fitness and nutrition so they can live the life they love in the body they love contact me today for a free 30 minute consultation.

Heal Your Gut With This Simple Tool

Heal Your Gut With This Simple Tool

Carrots are pretty darn amazing. I discovered the hidden health benefits of carrots long ago when I was turned on to Ray Peat’s work. He talks about how the fiber in carrots are helpful for aiding the excretion of harmful bacteria in the gut.

This is a big deal because the fiber that we’re recommended to eat to maintain a “so called” healthy diet does not have the same properties as the fiber you find in the carrot.

Instead the fiber that’s recommended by mainstream nutritionists (starchy grains, green leafy veggies, fermented foods and cruciferous veggies) run the risk of sitting in the gut and putrefying if digestion is too slow. Leading to issues like leaky gut and bacterial overgrowth.

The difference is, carrots contain anti-fungal properties as well as a unique antimicrobial fiber that acts as a natural detoxifier by binding to toxins in the intestines (absorbing bad bacteria, aka, endotoxins).

This beneficial fiber also aids the body in excreting excess estrogen which could be why you get the most benefit from eating your carrots raw.

A Guide To Women's Hormonal Health With Allison & Maja

A Guide To Women's Hormonal Health With Allison & Maja

Join Dr. Renee as she welcomes nutrition, fitness, self-awareness/self-care, and integration strategists Allison Pelot and Maja Gottlieb. Together they are the co-hosts of the Integrate Yourself Podcast from which they have guests tell their stories from the female perspective and explore the modern woman's journey in understanding her body and being able to successfully navigate in this world.  They also share what they they have learned in their 20 years of coaching, nutrition, and movement experience. Their shared goal is to share inspired conversations with incredible people.

My New Years Reflection; What We Make Other People

My New Years Reflection;  What We Make Other People

We simply cannot allow ourselves to be who we truly are if we make other people into who we want them to be.  Allowing them to disappoint, amaze and confuse me, because they are human just like I am.  Whether you're putting other people on a pedestal (which I've done many times) or putting yourself above another person or becoming the authority of another;  all are equally destructive.

5 Simple Strategies For Increasing Your Metabolism

When I talk to my clients about nutrition initially, the first question I ask them is,

“How frequently are you eating?”  

They usually say not frequently enough and some even admit to waiting up to five hours between meals.

Could the key to a healthy metabolism really be as simple as food frequency?  

I find it’s the most underestimated factor in most people's nutrition programs. Many people are simply not eating enough throughout the day.

Maybe it’s our busy stressful lives or fad diets (like intermittent fasting and keto) that promise instant results or maybe we’re just totally distracted and forget to eat all together. 

Whatever the reason is, the consequence of doing this over and over again will lead to a metabolic slow down. And trust me, when that happens it’s hard to get back up.

Let me explain… the issue is blood sugar regulation.  

I think eating clean organic foods is incredibly important, but if your metabolism is slow and you’re not already eating consistently enough to balance your blood sugar (to avoid hypoglycemia) on a daily basis, you’re simply not going to be able to meet your body’s metabolic needs (energy requirements).

This creates inflammation and a perfect storm for metabolic slow down.

It’s a problem because chronically stressing your systems day in and day out (with a byproduct of adrenaline and cortisol) leads to a whole cascade of symptoms. Many of which you’d be pretty surprised to know.

  • Irritability

  • Mood swings

  • Brain fog

  • Low energy/fatigue

  • Digestive issues

  • Bloating

  • Muscle mass loss

  • Sleep issues

  • Rapid heart beat

  • Diminishing ability to recover

  • Low thyroid function

  • Skin issues

  • Hair loss

  • Weight gain

  • Can’t gain weight (depleted state)

  • Severe issues, like fibromyalgia, diabetes, MS, etc.

And the list goes on

The simple act of not eating frequently enough puts you at risk for chronic hypoglycemia.  This sets the stage for hormonal imbalance, severe mood swings (we call this getting hangry at our house) autoimmune disease and hypothyroidism which can make it basically impossible to lose weight.  

Dr. Broda Barnes talked about this in his book, “Hope For Hypoglycemia”. He discovered after seeing many people who had been turned away from their doctors (telling them either nothing was wrong with them or that they were clinically crazy) that it had more to do with blood sugar regulation and supporting the liver by supplying it with enough glucose for hormonal conversion.

Glucose is also our major fuel for the brain.

Your brain only runs on glucose so it makes sense that you begin to lose cognitive abilities and get irritable when you need fuel.

When you get foggy brain, your brain is talking to you. It’s telling you it needs more fuel.

There's a chance you may drop some weight with diets like intermittent fasting and keto, but it’s due to you putting your body under an unnecessary stress that will slow your systems (digestive, thyroid, metabolic rate) down to conserve energy (because your body thinks it’s starving)

There’s then a greater chance you’ll gain the weight back and it becomes harder to keep it off because now you’ve damaged your metabolism.

It’s a pretty significant sacrifice with dire consequences if you if you ask me.

I’m here to tell you there’s an easier way to do this.

I think what sounds like a more viable solution is to heal your metabolism by gradually training your body use energy more efficiently again (like you did when you were a kid).

If you do this first, excess weight will come off when the metabolism and thyroid are healed and the liver is working efficiently again.  You can do this simply with the right foods in the right amounts and at the right times.

Here’s my simple strategy for increasing your metabolism

1. Eat Frequent smaller meals: 

I know you’ve probably heard this one before but it’s true. The quickest and most easy way you can begin to raise your metabolic rate it to eat every two hours or add a snack between your meals.

When you’re training your body to run on glucose (for more efficient energy production) instead of adrenaline it’s important to eat every two hours until your body is able to run more efficiently.  If you go too long without food you run the risk of going into a stress hormone mode, raising your cortisol levels. Doing this too often and you can slow your thyroid which regulates your metabolism.  You can avoid this hormonal fluctuation by eating frequently enough to meet your body’s metabolic needs on a daily basis.

2. Eat Breakfast:

You’ve probably heard this one too.

Eating breakfast will break the fast of the night and help you curb your cortisol response so it's at a manageable level for the morning time.  If you drink coffee, eating food with your coffee in the morning helps you offset the adrenaline response after you've consumed caffeine. 

Adding organic heavy cream or half-n-half and gelatin to your coffee will slow down the adrenalizing effects of the caffeine.  The fat you get from the heavy cream and the protein you get from the gelatin will help your body better metabolize the caffeine and you’ll reap the benefits.

3.  Food Prep:

I can not stress this more. Getting prepared ahead of time can be what saves you in the end.

Plan ahead so you’re prepared for anything.

Prepare your meals and snacks for the week.  So many times we end up in a situation where we find ourselves unprepared with no food (aka, hangry)  

You can easily avoid those moments where you find yourself suddenly in a panic with nothing to eat. By planning ahead, shopping on the weekends and having enough snacks on hand to keep your blood sugar regular throughout the day you’re golden. 

I also suggest organizing and cleaning out your kitchen from time to time or even seasonally. Cleaning out your fridge and pantry pretty often so you can reset and feel more clarity when it comes to your food preparation.

4.  Don't skip a macronutrient

This one you may not have heard before but I assure you it’s one of the most important factors.

Mainly because there’s so much promotion in the way of cutting a macro out to gain quick results (example, cutting your carbs)

The simple truth is that your body needs all three to function optimally. Now can you make better choices when it comes to the types of macros you choose, yes you can.

Mind you, the better choices for carbs that will not fluctuate blood sugar are fruits, roots and dairy (not grains).

My recommendations regarding macros initially are to include 1 serving of protein from clean animal sources (not just meat, dairy and eggs too), 1 serving of saturated fat and 1 serving of the carbohydrates I listed above in every meal.  

As you get to know your metabolism, you can begin to play around with the ratios a bit.  Keeping a balance of macronutrients helps you avoid any unnecessary blood sugar fluctuations.

Fun fact: You can get lots of accessible protein from white potatoes and mushrooms too.

5.  Keep your body fueled when you exercise:

This is important because your blood sugar will drop when you workout.

Eat before, during and after your workout.  

Exercise has the potential to create inflammation and lactic acid in the body and cause a temporary drop in blood sugar.  In order to minimize this response I always suggest eating a small easy to digest meal 30 minutes before your workout.  

You could even sip OJ with gelatin added to it during your work out and eat a meal right after. 

Some suggestions for what to eat before your workout can be: 

  • Fruit and milk (smoothie)

  • Eggs, Cheese and fruit

  • Cottage cheese and fruit

  • Greek yoghurt and fruit

Re-Visiting The Deep Squat

Did you know that squatting is your natural version of sitting?  Before chairs, squatting was a natural position to rest, give birth, cook, eat, create art and take a bowel movement. Sitting in chairs is a fairly new phenomenon compared to how long humans have been squatting.

I remember as a new mom years ago I would try to get my toddler boys to sit in little Ikea chairs I had bought for them thinking how cute it would be, but they never would.  My boys would always opt for the floor and would squat while playing.  I don’t think it’s our natural inclination to sit in chairs.

Your ability to squat can determine your ability to eliminate, detox, move your spine and strengthen your pelvic floor.  We rarely think about squatting as a part of our everyday movement medicine, but the truth is you really can’t function well without it.

Squatting may be more important than we thought.  It’s essential for many bodily movements and functions, like hip mobility, circulation, organ function, fluid movement, pelvic floor strength, for lifting restrictions, elimination, spinal and lymphatic circulation and pumping nutrition throughout the body.

According to Katy Bowman in, “Move Your DNA”,

“Squatting is a non-negotiable ingredient to improving issues with the gut, pelvis, hips and knees.  The problem, you see, is not the squat but that we haven’t squatted for the bulk of our lives.”

Sitting in chairs for long periods of time has recently been proven to be more hazardous to your health than smoking.  This is a big deal.  One reason for this could be that sitting actually makes it so your body no longer has to hold itself up anymore, which means your postural muscles stop working for you.  Over time if you sit in the same position enough your body begins to conform into whatever position you sit most in.  This creates lots of restrictions, which can lead to stagnation and disease.

I’ve found that sitting on the floor from time to time can actually stimulate your posture muscles enough to start working again.  Although it may be uncomfortable at first over time your body gets stronger and you get used it it.  In addition to this, working on your squat every day will benefit your health greatly and get you moving in the right direction.  Your body needs variety, different positions as well as circulation through walking.

My journey with the squat has been 20 years in the making.  It’s only the last 3 years that I’ve been able to really make any headway with it.  Up until recently, I had limited myself in my range of motion in my squats, accepting that my knee and ankle were restricted in ways that I would just have to live with for the rest of my life.

A little history on my body…

As an athlete, i’ve experienced total knee reconstruction, a spinal stress fracture, two ankle surgeries and three broken ankles.  As a mom, I’ve experienced two child births, an epidural that came with intense digestive distress afterwards, diastasis recti (separation of the rectus abdominis facia) , disbiosis and a disc bulge in the SI/L5 region.  After all this, most would consider it a miracle that I can even do a deep squat much less live without restriction and pain.

I started to make movement apart of my day by incorporating my pre-squat exercises which are essential if you sit most of the day and wear any shoes with rigidity and height to them.

Here’s some you can start with…


After this I began to squat with an object elevating my heals slightly off of the floor in order to get my hips lower to the ground without tucking my pelvis.  Since I have quite a lot of restriction in my ankle and knee this helps my hips get the full range of motion they need for circulation and mobility. Unweighted squats, because my heals are not touching the floor.

If your pelvis tends to tuck under when you squat try this exercise to repattern your squat then when the pelvis is where it needs to be try your squat again.

Walking with a thin sole that allowed my toes and feet to spread as I walked helped me open my restricted ankle naturally.  Along with doing daily calf stretching and spinal decompression stretching.  After this it was much easier to squat like I did when I was a kid, getting on the floor more often and walking with more awareness.

I started to park really far away from my destination and would walk.  Even if it mean I would have to carry heavy items or groceries to my car a little further.  As well, I’d walk to the bank, grocery store, shops, work and restaurants.  Even if it took more time out of my day, that just meant I wouldn’t need to spend that time on a machine doing cardio, etc.  Plus it was way more enjoyable and I could make it a part of my day.

I began squatting over the toilet with the help of a Squaty potty.  I would squat in the morning to wake my body up,  during the day while using my computer or coaching clients and at night to unwind my body at the end of the day.  I continued to do my pre-squat work which involved my regenerative exercises (SI joint and hip mobility exercises) and spinal decompression stretches to release any restrictions in the facial chain, specifically the extensors.

This allowed me to settle down into my squat much more comfortably over time.  As well, get lower in my hips and deeper in my knee and ankle bend without losing balance or stopping short.

In addition to all of this I slowly worked back to wearing shoes with minimal soles.  I was always barefoot when I did gymnastics as well as being barefoot every summer when I was a kid.  It felt so natural to go back to this way of being.

During the summer I wore very thin soled workout sandals that would allow me to work the muscles of my feet and feel the surface of the ground better.  I walked over pebbles, rocks, grass and concrete.  This helped my body and nervous system begin to adapt to different surfaces and absorb the ground with more awareness.  As well, it allowed my hips to release because my feet where able to do their job.  I also started to work on getting up off of the floor without using my hands.  Like this exercise below…

Here I’m working my hip mobility in both internal and external rotation.  This really helps to integrate muscles in the hip that have not been turning on as well as make space in the pelvis.

I've broken my ankle three times both in high school and college and the restriction as a result had had a direct effect on my back presenting itself as a disc bulge, because my body had to I adapt to the restriction in the ankle over time.  

I use the sumo squat exercise below to activate my outer hips to support bringing my knees out slightly so I'm better able to lift the chest more upright and this helps with ankle mobility.

As I was able to be more present with my gait and squat, I was able to even out my ankle flexion on both sides which made walking, running, squatting and jumping much more pleasant and my back pain free.

The Many Benefits Of Coconut Oil

Coconut oil is one of my favorite super foods.  With natural anti-oxidants which protect your body against free radicals, it’s my top choice for a healthy fat.

Veggie oils like soy and canola tend to increase free radicals in the body because of the extremely high content of polyunsaturated fatty acids they contain.  This can noticeably speed up the aging process and create inflammation.

Why coconut oil is healthy for you...

Unlike destructive veggie oils, coconut oil can actually slow down the aging process and prevent free radicals from being released through free fatty acid oxidation.

Coconut oil has the potential to balance hormones by boosting metabolism naturally and stimulating the thyroid.  Since the thyroid is the master regulator of the metabolism, stimulation of the thyroid can lead to weight loss.

It’s a great saturated fat which is solid at room temperature.  Saturated fats are needed throughout the year and especially when there is less sunlight available.  Coconut oil can help your body absorb fat soluble vitamins, like vitamin A and D, which can only be absorbed with saturated fats.

Coconut oil has also been proven to lower cholesterol naturally.  A healthy cholesterol level is needed in order for the body to make essential hormones that keep you young and healthy.

The many ways I use coconut oil...

I enjoy cooking with it, but you can a spoonful of it or even brush your teeth with it.  It’s an excellent choice to use with higher heat cooking too.  

Coconut oil acts as a natural anti-fungal and anti-viral in the body.  You can use it on your skin and as a mouth rinse.

I mix it with vitamin E  to create my own natural toxin free lotion.  Use it as a sunscreen in the summertime since it naturally blocks the harmful rays and lets the healthy rays in.

Buying coconut oil...

When buying coconut oil make sure you get organic.  Sometimes the processing of coconut oil can be toxic so if it's organic they don't use petroleum to refine it. 

Blood Sugar Regulation, Food Sensitivities and Metabolism

The simplest illustration of how inflammation relates to the organism’s resources was an experiment in which blood glucose was varied, while an animal was exposed to chemicals that varied from mildly irritating to potentially deadly. When the animal had very low blood sugar, the mildest irritant could be deadly, but when its blood glucose was kept very high, even the deadly antigens were only mildly irritating. Varying the blood sodium concentration had similar, but weaker, effects. The mere concentration of glucose and sodium in the blood (and of thyroid, and many other substances that aren’t considered to be part of the immune system) can make a tremendous difference in the degree of immunological reaction.
— Ray Peat

“The mere concentration of glucose and sodium in the blood (and of thyroid, and many other substances that aren’t considered to be part of the immune system) can make a tremendous difference in the degree of “immunological” reaction.”  Other wise known as proper blood sugar regulation.

What this means…

If you are;  calorie counting, not eating frequently enough, not eating the proper food ratios or serving sizes of each (protein, carb, fat) or eating low quality foods, you’re setting yourself up for a food sensitivity and eventually develop the potential to slow your metabolism over time.

Not regulating your blood sugar properly can also lead to elevated levels of inflammation and a slower rate of healing, regeneration and repair in the body.  So if you are increasing your exercise load or any stress for that matter it’s essential to increase your calorie intake.

When increasing your frequency of eating I recommend always increasing your calorie intake with organic whole foods that support the thyroid.

For more information about what those foods are and  how to heal your own metabolism,  check out my nutritional coaching sessions.

5 Simple Tips To a Healthy Metabolism

When I talk to a client for the first time I always ask them, “How frequently are you eating?” They usually answer with, some days I wait up to 5 hours without eating.  I'm always blown away by this and at the same time share compassion.  We live in a busy time, this is why some people put off eating or taking care of themselves to get things done.  

But can you really get things done when you have no energy?  Nourishing yourself has to be a top priority if you're going to strive to have more energy and a healthy well functioning metabolism.  Contrary to popular belief, your body needs food on a regular basis in order to regulate your blood sugar and keep all systems functioning optimally.  

If you have trouble losing or gaining weight you may want to start by nourishing the body on a daily basis.  Eating a small meal every two hours then tapering off once your metabolism begins to function more efficiently.

Even though food frequency seems like such a simple solution, I find it’s the most underestimated factor in most people's nutrition program.  People are just not doing it.  Maybe it’s because of our busy stressful lives or maybe it's because calorie counting has been drilled into our psyche as the best way to lose weight and get healthy.  Whatever the reason, at some point our bodies are going to slow down if we’re not giving them enough fuel.

I think eating clean organic foods is really important, but if you’re not eating frequently enough to balance your blood sugar each day, you’re simply not going to be able to meet your body’s metabolic needs, thus slowing your metabolism down and storing more calories as fat. 

This can also sets the stage for hormonal imbalance and thyroid slow down which can make it basically impossible to lose weight.

The goal is to heal the metabolism first.  Excess weight will come off when the metabolism and thyroid are healed and working efficiently again.  You can do this simply with the right foods in the right amounts and at the right times.

5 Simple Things You Can Do To Heal Your Metabolism

1. Eat every 2 hours.  When you’re training your body to run on glucose instead of adrenaline it’s really important to eat every 2 hours until your body is able to run more efficiently.  If you go too long without food you run the risk of going into an adrenaline mode and your body can go into it’s cortisol reserves.  Doing this too often can slow down your thyroid which is what regulates your metabolism.  You want to avoid this hormonal fluctuation by eating frequently enough to meet your body’s metabolic needs.  This will depend on the person.

2. Eat food with your coffee in the morning.  It’s ideal to eat food with your morning coffee to avoid a blood sugar spike.  I also recommend adding organic heavy cream and/or gelatin to your coffee to slow down the effects of the caffeine.  The nutrients you get from the heavy cream and gelatin will help your body metabolize the coffee.

3.  Be prepared.  Plan ahead for your meals and snacks for the week.  You can easily avoid moments where you realize you have nothing to eat.  Because you waited so long to eat your body rebounds by overeating at the next meal.  You can avoid this by simply planning ahead. Shopping on the weekends and having enough snacks on hand to keep the blood sugar regular throughout the day.

4.  Eat balanced ratios of macronutrients in every meal.  What are macronutrients?  It's your protein, fats and carbohydrates.  Each one should be represented at every meal to avoid blood sugar fluctuations.

5.  Eat before, during and after your workout.  Exercise can create inflammation and lactic acid in the body as well as cause a temporary drop in blood sugar.  In order to minimize this response I suggest eating a small meal 30 minutes before your workout.  You could even sip OJ with gelatin added to it during your work out and eat a meal right after.


Is Caffeine a Nutrient or a Drug?

Caffeine is commonly classified as a drug in mainstream nutrition, but I believe this can only be true if taken in by itself without the right nutrients. 

According to Dr. Ray Peat, any essential nutrient used in isolation, can be used as a drug for any specific effect on the person that wouldn’t normally be the case if eaten with other foods. 

So, if used differently, could caffeine become a nutrient?

Ray states, The main reason coffee gives people the “jitters” is because they drink their coffee without any fat, like milk or cream and without food.

According to Ray Peat , “The bad effects of coffee are usually due to drinking large doses in a short amount of time” Drinking coffee on an empty stomach increases the cellular consumption of glucose and then causes an increase of adrenaline. Over producing adrenaline can then lead to exhaustion, a less efficient energy metabolism (slow down) and a depletion of glycogen stores. 

The liver requires glycogen to convert hormones so that your thyroid use the hormones your liver converted to produce energy. Your thyroid and metabolism depend on this process to work optimally.

So what does this all mean? 

Caffeine can be really beneficial to your metabolism and increase your energy if taken with milk, heavy cream and by eating food with your coffee. 

It’s all about how you use it.


Benefits of caffeine:

  • Increases progesterone concentration and production
  • Balances blood sugar
  • Protects the liver from alcohol
  • Increases metabolic energy
  • Improves mood
  • Highly protective against cancer, including estrogen induced breast cancer
  • Lower incidence of thyroid disease
  • Provides magnesium and vitamin B1
  • Improves athletic performance
  • Protects against stress induced cell death without interfering with normal cell turnover
  • Can prevent nerve cell death
  • Prevents free radical damage

How I take my coffee:

You can also add...

4 Sigmatic mushroom hot cacao mix

Get Better Sleep

Getting enough sleep is a big deal. Restful deep sleep is essential for restoring the physical and mental body.  Any excess physical, mental or emotional stress you experience gets repaired when you sleep at night.  If you’re not able to get enough sleep to restore your body, your body responds with stress hormones, pushing you into a continual state of inflammation.  Indicating to your body that it’s detrimental to your survival to stay up and be wired.

Here's what you can do to get better sleep.

Get to bed to early

Getting to bed no later than 10:00 pm will help you reap the full benefits of your restorative time for both the body and the mind. Your physical repair time occurs from 10:00 pm – 2:00 am and your mental repair time occurs from 2:00 am – 6:00 am.

If you’re getting to bed too late, start by going to bed 15 minutes earlier every night until you’re going to bed at 10:00 pm on a regular basis.  This allows your body can gradually adjust to the change.

Get Rid of All Distractions Before Bed

Assess your nightly routine.  If you’re getting any screen time before bed this can negatively effect your ability to wind down and get to sleep at night. The light that you get from a computer screen or TV can create a cortisol response which could keep you from getting into a restful sleep for at least two hours afterward.

I suggest shutting down your computer two hours before you begin winding down and turning down the lights.  Shut down your computer after dinner or come up with a time that works for you.  If you shut it down you’re less likely to go through the trouble of turning it back on.

Turn down the light

Start turning down the lights at dusk.  As the day comes to a close train your body to wind down by giving it less stimulation with your lighting.  Bright lighting at night can trick your body into thinking it’s day time.  I recommend using a salt rock lamp which emits a softer soothing light or use candles.

Become aware of the value you get from sleep

Most likely you feel better. Consider this a value and a priority. You can only repair your body with enough sleep.  Just remember anything you feel like you miss out on during the night by staying up late you end up missing out on the next two days or more depending on how often you stay up late. Your sleep deficit builds up the more sleep you miss out on. This will negatively effect your concentration, focus and energy in the days following.

Take a Hot Bath

An epsom salt bath is wonderful for winding down at night.  The magnesium is great for relaxing your muscles and nervous system.  Try adding lavender essential oil which is a great for calming your nervous system along with candles and some soothing music.

Stretch Your Body

Stretching can be most beneficial right before bed.  Since you’ll be laying down in a relaxed position for about 8 hours your body will most likely hold the stretch better.  Stretching also calms and relaxes the body naturally.

I get on the floor every night and pick out three stretches.  Sitting on the floor motivates me to move around and stretch, whereas if I were on the sofa I’d be way more comfortable and less likely to want to move.  I also recommend Feldenkris movements or Qi gong before bed.  These help to calm the nerves and connects you to your breathing for better sleep.


Is Sugar Really The Problem?

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Could sugar intolerance, your inability to metabolize sugar and carbohydrates, be the problem instead of sugar itself?  Sugar intolerance is a malabsorption issue, leading to fatigue, bloating, gastrointestinal distress and anemia.

Consider the issue could be you’ve been oxidizing free fatty acids for some time now, producing too much lactic acid and thus slowing your energy metabolism down over time.  Caused by eating too much protein and not enough healthy carbohydrates, eating the wrong fats and by doing too much activity without replenishing your energy reserves.  Basically burning yourself out.

I’ve been one of those people.  Years ago when I was experimenting with the low carb diet, I eliminated dairy, fruit, root veggies, grains and anything that contained sugar.  This was my "so called" solution to what I thought was candida.

I felt great at first, but it didn't last long.  Eating soon became a joyless experience and I quickly fell into a state of depression and chronic low energy.  After doing some research, I discovered cutting carbs was the last thing I needed to do if I wanted to heal my candida and fungal issue. More surprisingly I realized that I may have even made my issues worse by trying to fix the problem by cutting all sugars.

I’ll explain why….

It was a real shocker because since I could remember (since the 1970’s) sugar was seen as a junk food and something that’s incredibly harmful for your health. So cutting it all out is good right? Well not exactly.

Looking back on it, I'm not sure what surprised me most, the fact that I'd been working so hard at something I thought was healthy but was really making me sick or the fact that I now needed to consider eating sugar again.  

It took me a really long time to process this but I eventually realized I needed to redefine what "I believed was healthy", not what had been marketed to me as healthy.  I was on a path to discover my truth about what was healthy for me. 

There wasn’t a whole lot of information about it so I kinda felt like I was heading into uncharted territory.  At that time the consensus was that sugar was bad and the recommended advice was to go low carb.  To be honest that's still the case, but what's changed is my experience and perspective. Now I see sugar as a food that can aid the metabolism in it's function if used to deliver nutrients.

What I found out...

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We produce higher serotonin and adrenaline levels when we either skip meals (fast) or skip any of the three macro-nutrients (protein, carbs and fat) in your meals.  A significant and frequent blood sugar drop can create an addiction to dieting (just by chronically raising serotonin levels), low energy, low metabolism and muscle wasting (catabolic state).

The simplicity of this was surprising to me.  Although the biochemistry can get really complex, the therapy doesn't have to be.  I've found we can easily make the therapy more complex than it needs to be.  It surprisingly comes down to proper blood sugar regulation and replenishing your body with enough fuel (food) on a daily basis.

If you’re cutting your essential macro-nutrients out or fasting, your energy will consistently come from adrenaline and cortisol instead of glucose.  You can survive for some time off of adrenaline (which is a by-product of fat oxidation) but ideally glucose is our body’s preferred fuel for the brain, energy metabolism and recovery.  Since glucose gets stored in the muscles and liver, your body doesn't have to take resources from the tissue itself to produce energy.  

Glucose is also what your thyroid and liver rely on to function well.  This sets the stage for anti-aging protective hormones to be produced like pregnenalone, progesterone and DHEA and more reserves for energy production and better recovery.  Not to mention better brain function and hair and skin, since your body's not in a hyper adrenaline state.  It's the best way to slow down the aging process.

On the other hand, if you lack reserves (glucose storage in the liver and muscles), there's absolutely nothing you can do to motivate yourself to workout, eat healthy and take care of yourself.  The energy is simply not there.  This is why I think most people feel they've failed, you just can't will your way through it because it simply comes down to a lack of energy.  

The science behind sugar intolerance….  


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If you’re producing too much lactic acid from low carb eating,  the cell begins to favor the oxidation of fat rather than glucose, which doesn’t produce as much carbon dioxide (needed to transport and liberate oxygen). Leading you down a path of reduced function, low energy and hormonal imbalance.  A similar process happens in cancer cells – Lactic acid turns into fat then the body oxidizes the fat.

We’re supposed to be able to metabolize sugar well, but instead the foods we’re presented with have missing parts, like separated macronutrients and manufactured/modified sugar.  This could be why our bodies have such a hard time metabolizing sugar.  Not because sugar is bad, but simply because our metabolisms are not functioning at their best.

The solution…

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The good news is there's a way to get your body back on track if you’ve hit an all time energy low. Considering the type of carbohydrate you choose is the most crucial factor.  Getting your healthy carbs from fruit, root veggies, squash and dairy instead of grains with sugar added and high fructose corn syrup can make all the difference in the world when it comes to repairing your metabolism.

Too much starch inhibits digestion and promotes endotoxins in the gut.  Energy from starch (grains and legumes ) is pure glucose which requires insulin to metabolize. Energy from fructose and sucrose has been proven not to require insulin to metabolize your food, therefore, does not create insulin resistance.

If you're constantly requiring insulin to metabolize the food you eat you damage your metabolism over time and your body’s energy systems become less efficient affording less energy production.

Begin by taking in more beneficial real food carbohydrates, like the ones I mentioned above, to offset the lactic acid and free fatty acid production.  Doing this slowly (if you've been avoiding them) as to give your body time to adjust and acclimate so your body can produce enzymes to break down the carbohydrates.  Always eat clean protein, saturated fat and healthy carbohydrates together, never leave one out.

In addition trade out foods that contain high polyunsaturated fatty acid (vegetable fats - canola oil, soybean oil, etc.) concentration for those that have a high saturated (animal and fruit) fats content. Saturated fat is a major contributor to blood sugar regulation as it aids in this process and helps you recover from stress.