“While weight loss is important, what's more important is the quality of food you put in your body - food is information that quickly changes your metabolism and genes.” ~Mark Hyman, M.D. TAKING ACTION: ✅How have your results improved since you began eating more whole food nutrition? Do you feel like it responds better than past attempts that were full of processed diet food? Since we’re talking about metabolic health this week, I think the quote above is the perfect quote to kick us off! 💥 “What's more important is the quality of food you put in your body - food is information that quickly changes your metabolism…” And this, friends, is exactly why we focus on the quality of our food in this platform. This is why whole-food nutrition is so important. There is no downside to whole-food nutrition, but did you know that it positively affects your metabolism, as well? Here’s how ⬇️ Whole-food nutrition doesn’t “boost” your metabolism in the mythical “eat whatever you want and stay lean” way that many weight loss programs claim. Instead, it restores normal metabolic function that has been disrupted by processed foods—better insulin sensitivity, higher energy expenditure through TEF and activity, stronger satiety signaling, and reduced inflammation. Tomorrow, we will get into why focusing on ramping up your metabolism is a great goal to have during this time of the year, but in the meantime, know that if you want to improve the way your metabolism works for you, mostly whole-food nutrition is the way to go! 💯 Check out this Minestrone soup recipe, filled with mostly whole foods! It’s a perfect recipe for the cold winter nights! 🫕 Minestrone Soup Recipe - Best Minestrone Soup

“Those who are happiest are those who do the most for others.” ~Booker T. Washington TAKING ACTION: ✅ Comment GIVE below in the comments if you’re excited to give back this coming week! We’ll discuss some ideas in the coming days. As you already know, we’re focusing on mindset during the holidays—specifically regarding your ability to expand your capacity and gratitude. We’ve talked a bit about how gratitude aids in your overall health, but there’s still one question— How does the act of giving back help us with a positive mindset throughout the holiday season? Well, friends, I’m glad you asked! ⬇️ Did you know the act of giving produces a chemical response within your brain? That’s right! When you give to others, you increase the following “feel-good” chemicals: ✨Serotonin - regulates your mood ✨Dopamine - gives you a sense of pleasure ✨Oxytocin - creates a sense of connection with others Obviously, when we mentally feel good, we make better choices regarding our nutrition and workout habits—and vice versa. When our nutrition and fitness habits are on point, we mentally feel better! 💯 ⬇️OPTIONAL READING (It’s a good one today!)⬇️ Giving Is Good For You | Psychology Today Take a moment to see what’s coming up in our group this week. ⬇️ - group zoom tonight at 6pm CDT / 7pm EST

“I’m thankful for my struggle because without it, I wouldn’t have stumbled across my strength.” ~Alex Elle TAKING ACTION: ✅ What struggle did you once have (or currently have) that you have sound gratitude for? And why? We’re focused on mindset through the holidays, and we’ve already covered the topic of capacity. This week, we moved on to a very fitting topic for this season—gratitude. With that, let’s talk a little today about finding gratitude in the struggle… Friends, you’re supposed to struggle. That’s where the magic is found. That’s where your growth is found. 💯 Everyone struggles—if they’re doing it right. The people you see who make it look so easy? They struggle, too. Chances are, it wasn’t easy in the beginning, but they pushed through the discomfort and reached a new level (a new capacity!). As you progress and with each new level, you will come across new struggles (though it may look different with each new level of growth). If you’re waiting for it to be easy, you’ll never start. If you think it’ll get easier, you’ll never reach your goals. It doesn’t get easier. YOU get both mentally and physically stronger, and that is what transforms you into the best version of yourself! ❤️ So, let me remind you of the quote above: Be thankful for the struggle because without it, you’ll never stumble across your strength! 💯

“Keeping your body healthy is an expression of gratitude…” ~Nhat Hanh TAKING ACTION: ✅ After reading the post below, do you realize that keeping your body healthy can’t be both selfish and an expression of gratitude? How does this resonate with you? We’ve talked about capacity. You have literal Action Items (water, workouts, and whole foods). Now is a good time to talk about gratitude and how it positively impacts your overall health and supports your efforts. Oftentimes, I hear women suggest that taking care of themselves is a selfish act. After reading the quote above, do you agree that keeping your body healthy is an expression of gratitude? I would assume you agree with the quote above. So, how can it be both? The answer is—it can’t. Well, not as long as you have a moderate, healthy approach when it comes to caring for your body. If you have a healthy approach to your health & wellness, it can’t be selfish and an expression of gratitude at the same time…💯 This week, and throughout the rest of the Thanksgiving season, we’re going to stop believing that caring for our bodies is selfish—and start believing that it’s one of the best ways you can show gratitude for it! ✨ ⬇️November Focus: The Three W’s—How to Take Action this Month ⬇️ 💦Drink at least half of your body (in ounces) every day this month! Track it in your app. 🏋️‍♀️Move your body and get in your strength workouts. 🥗Fuel your body with mostly whole food nutrition and save the goodies for the holidays!

Husband and I are committed to 7 days (starting today) of ZERO complaining! We eventually want to get to where complaints are very few and far between. We’re both fervently searching for peace, so we are taking action to find it. Does anyone want to join and we can share how it goes each day here on the platform?