How we frame things in our minds and self-talk matters! I love this quote I stumbled across... "Switching your mindset from "I hope I can do this" to "I'm going to make this sh*t happen!" is a game changer." Our own self-belief drives every decision we make, and I for one believe in making it happen, choice by choice and day by day. 💚 What about you?

If you could climb into the Delorean and go back to the past to give yourself one piece of advice in regards to your health, what would it be? What's one thing you wish you could tell yourself when you first started? Many of us floundered for a long time, thinking we were doing the right things. I would go back to my 20 year old self and tell her to quit thinking conventional medicine held the answers, and to explore Functional Health sooner. It was my late 20s when I finally found the path that led me to where I am now. And it was all because of a nurse that said something to me in the ER that got me thinking differently about my health path. What about you?

Sleep plays a major role in weight loss, reducing inflammation, resetting our nervous system, and so much more! If you are someone who has trouble in this area, drop a comment below so we can offer some thoughts. Maybe you have trouble falling asleep, staying asleep, or waking up without feeling rested, even though you slept through the night. There are so many factors we control that impact sleep hygiene, so there may be some strategies you have not tried yet. And if you are someone who has improved your sleep (some of you went through our full program and I have heard the success stories 😁), share here, so others can see how you shifted things for yourself. I'll get us started below in the comments...

Share your best tips for eating well without breaking the bank. 😁 I'll kick us off! Proteins can get pricy and often times we just need to change things up. Below are some more affordable protein options: - Eggs (cheapest protein per serving) - not just a breakfast food! We eat eggs for dinner often. - Canned fish (salmon, sardines, tuna) - affordable and very nutrient dense. - Ground beef/turkey (cheaper than cuts) - we go with grass-fed on the beef. - Chicken thighs (cheaper than breasts) - higher in iron, zinc, B-vitamins, and collagen. - Beans/legumes (dried, buy in bulk) - these can stall weight loss, so note how your body responds. - Greek yogurt (high protein, on sale often) - good for snacks! Look for no added sugar. What are your ideas for the group?

Here's a pic of my breakfast today. It's sardines, which I mashed up with some relish and mayo. It's a pile of homemade sauerkraut, and some arugula. I ran some lemon juice over the whole plate and ate it all mixed together. Now, these are some strong flavors. Arugula on its own has a peppery, bitter taste. Sardines, at least to me, are nothing like the stinky things my mother used to open with a key many decades ago. These are not particularly fishy, but especially with the sweetness of the relish and the tang of the mayo, they're pretty good! Sauerkraut might be an acquired taste. All of this might be. Today's invitation is to check your mindset. Did you immediately recoil and say, "No way!"? Did you lean in with curiosity? Did you say, "I'm not there yet, but I hope to be!"? This is an incredibly nutrient dense meal. It's worth considering how to ease things like this into your rotation. I know it's just an AI summary, but take a look at what research shows: "Scientific studies show that taste buds and overall palate preferences adapt dynamically through repeated exposure. Chronic exposure to high levels of specific tastants like sugar or salt can downregulate receptor sensitivity, while repeated exposure to new or bitter foods (typically 7 to 15 trials) increases acceptance, changes neural pathways, and builds a preference for those flavors." That last part is saying that with repeated exposures, the things you find gross can end up tasting pretty good! I don't mind arugula... yeah, it's bitter, but the lemon juice with it was WOW! It's also saying that all the sweet and salty processed crap pretty much hijacks our brains. That's NOT OK. You have to power to make small changes, and we are here to support you!