if you eat when you’re not hungry, how are you supposed to know when you’re full? one of the things i work on with clients is getting them back in touch with their hunger cues. do you know what it feels like to actually be hungry? can you explain it? how does it feel to be satiated? not stuffed, but perfectly 80% full? . if you never wait for true hunger to dictate when you eat, you will constantly eat past satiety, because you’re not in touch with the hunger. i think this is from years of people telling you how to eat, following meal plans that are not specific for you, and losing trust in your own body and it’s cues. listening to these hunger and fullness cues will lead to better digestion and more effortless and sustainable fat loss! . your body is really smart, you just have to take the time to listen to it again. 
gut-healing s’mores? yup. . you might need to give up some foods on your gut-healing journey, but i promise you, you will still be able to indulge in delicious food and treats like this one that you won’t even mind. and it’s all worth it for what you gain: all-day energy, better digestion, a flat belly, clear skin, and balance hormones. . now for the recipe - just take a gut-healing marshmallow (recipe on my feed/highlights) and a piece of dark chocolate and sandwich them in between two small and thin gut-friendly cookies (found on my feed, as well). . tell me below what you’ve gained from healing your gut! and if you haven’t yet - gut health 101 live training is coming next week, details in my bio. 
Have you ever been so busy that you forget to eat all day? Only to be reminded by your stomach rumbling and growling? Well, that’s actually your migrating motor complex (MMC) doing its job! . The MMC is a “housekeeper wave” that is responsible for sweeping bacteria and chyme out of the small intestines (SI) and into the colon through quick propulsive motions. This house-keeping function clears out any leftover food particles, bacteria, or other debris from the stomach and SI and moves it along the digestive tract. . So, what impacts the MMC? . The MMC is active during periods of fasting and cycles every 90 minutes on average. It is generally most active overnight in the absence of food. . When we snack in-between meals throughout the day, we inhibit the MMC from doing its job. Whenever calories are consumed, the MMC is turned off for an average of 2 hours. This also includes artificial sweeteners and drinking too much too quickly. For this reason, optimal meal spacing can be a critical tool to enable activation of the MMC. . Stress also impairs the MMC. This makes sense since stress activates the sympathetic arm of the autonomic nervous system (ANS) which shuts down digestion. . The parasympathetic (PS) arm on the other hand aids in digestion. The vagus nerve, which is your longest cranial nerve and the highway that connects the gut to the brain, represents the main component of the PS nervous system. . The cells that generate the MMC in the SI can be damaged as a consequence of food poisoning. This is what is seen in post-infectious IBS, which is thought to account for 2/3 of IBS. In this case, the body makes auto antibodies to vinculin and CDT B proteins which decreases the number of MMC waves. . Deficiency in the MMC slows SI motility and is the most common underlying cause of small intestinal bacterial overgrowth (SIBO). SIBO is the overgrowth of bacteria/archaea in the SI that contributes to symptoms of chronic constipation and/or diarrhea, gas/bloating, and abdominal pain. . repost from @functional.foods . Learn about optimal meal timing and more in my Gut Health 101 training next Wednesday - check out the link in my bio for more info and to sign up! 
it’s a viscous cycle. you wake up, still full from bingeing on almond butter the night before, so you skip breakfast. which is fine, because “everything bloats you.” you don’t want to risk feeling awful all day while you’re at work or out and about, so you eat something super light for lunch, or maybe you even skip it. when you finally get home, a rush of calm washes over you. . NOW you can finally relax and eat and not worry about your pants not fitting, so you eat a solid dinner, but you’re body is still starving, so you go back into the kitchen to grab more food, and before you know it, you’ve eaten everything you can get your hands on, not really even enjoying any of it. . you feel so full, so bloated, and so sick that you just want to go to sleep, and you do, except your sleep is shit because your body is busy digesting instead of recovering. you wake up the next morning, completely exhausted, still full, still bloated, and the cycle continues day after day after day. . does this sound familiar? i hear this same story time and time again. this was so many of my clients when they came to me. and this was me too! BUT this doesn’t have to be you anymore! . which is why i’m launching the GUT HEALTH 101 LIVE TRAINING next week! to give you all the tools and knowledge on gut health that i have taught my private clients - so that you, too, can figure out which foods work for you, how to understand and heal your gut, and finally get you out of this vicious cycle. . learn how to truly fuel yourself with nutrient-dense foods, and most importantly, feel so good and confident in your body, so that you can truly live and enjoy your life. time and time again, it’s proven to work, and it’ll work for you, too! . i want you out of this vicious cycle and back to feeling confident in your body and LIVING YOUR LIFE! if you want this too, sign up now for the GUT HEALT 101 LIVE TRAINING in the link in my bio. let’s get you actually living and enjoying your life. ❤️ 
are you still eating any of these? if you’re struggling with gut issues, cutting these foods out is one of the very first steps to healing! . i’ll be showing you the other gut-damaging foods and ingredients you’re probably consuming along with 5 other steps in my 6-step gut-healing process. learn exactly what to do to finally and truly heal your gut without being on a restrictive diet for the rest of your life. . GUT HEALTH 101 Next Wednesday, February 10th @ 10am PST / 1pm EST. . link in my bio for more info and to sign up! the price is $127, but it will be going up to $197 after 2/10. . bring your questions if you can make it live. if not, you will be able to email your questions in, and there will be a recording available. 
you’re going to want to save this one. 👆🏼this has been my go-to cookie recipe lately to indulge in a healthy and gut-friendly way. no inflammatory nut flours and full of that good good saturated fat. add a tbsp of gelatin for extra gut-healing. ✨ . mix together the following, until well-combined: 2/3 cup and 2 tbsp of coconut flour 4 eggs 1/2 cup melted salted butter 1/2 cup honey 2 tsp vanilla extract 1/2 tsp baking soda 1/2 tsp salt and then fold in 1 cup dark chocolate chips . take heaping tbsps of the cookie dough, roll into balls, and place on lined baking sheet. use your hands or a fork to lightly flatten the cookies. . bake at 350º for 14-16 minutes, until the edges of the cookies become a golden brown. let them cool for 5-10 minutes and enjoy. they’re better stored in the fridge. xo. 
GUT HEALTH 101 live training is here. ✨ Just because all of your friends feel the same way doesn’t mean it’s normal! It may be common to be bloated after every meal, but it’s definitely NOT OKAY! This is a sign that you’re not properly digesting the food you’re eating. . Seems pretty benign, right? Well, it’s not. It also probably means you’re not assimilating the nutrients you’re taking in, which could lead to nutrient deficiencies, fatigue, hormonal issues, thyroid issues, weight gain or weight loss, acne, eczema, among a ton of other health issues. . All disease begins in the gut! ✨ . Which is the exact reason I’m launching the GUT HEALTH 101 live training on 02/10 to show you how exactly to finally heal your gut and get relief from bloating, as well as chronic constipation, gas, acid reflux, IBS, and more. . link in my bio to register! if you can’t make the live training, you will receive the recording. price for the training will be going up from $127 to $197 right after, so be sure to get it now! . questions? leave them here! and see my stories for more info, as well. xo. 
Which one☝🏼 would you prefer? . I get sometimes you’re in a rush and the easiest thing to do is pick something up on the way. Eggs are one of the quickest nutrient-dense foods to prepare and they’ll take you less time to make at home then driving to the coffee shop, parking, putting your mask on, then getting in line, ordering, and paying. Plus you get the added bonus of not ingesting ALL of these suspect ingredients, when you can just simply have eggs. . It takes just a couple of minutes to boil water and 6 minutes to soft-boil an egg, which doesn’t even require you to be fully present In the kitchen. Or you can quickly scramble them up, and if you have some extra time, make alongside some other nutrient-dense foods, like bacon, sausages, or salmon. Add some avocado or grass-fed sour cream, and dammnnn. . Tag or send this to someone who needs to see this! Because, personally, I was flabbergasted when I pulled these ingredients up for a client. xo. 
it’s pretty simple. 😊 if you feel confused about what to eat, just following this simple rule is a great place to start! ✨ share it, save it, tag someone who needs this. ❤️ 
Not all salmon is the same. Save this post for future reference! 🐟 . repost from @maxlugavere . Salmon is one of the most widely available fish for consumers, and its one of the oily cold water fish that also have a lot of super important micronutrients. Your omega-3s are a good example. Cooked salmon typically contains 500–1500 mg DHA and 300–1000 mg EPA per 100 grams. . Depending on salmon species, there are different flavor profiles and health benefits. A fattier wild salmon will have more omega-3s, unless that salmon is farmed, in which case it will have more omega-6 fats. . I eat farmed a few times a year, not intentionally but because that’s what restaurants often serve. You can also buy “better” farmed options from responsible retailers, or sourced from places like Norway who are leading the charge on better farming practices. . Often, farmed salmon are kept in huge tanks, and fed ultraprocessed fish meal. Prophylactically antibiotics are often used to prevent infection and many farmed fish around the world were found to contain PCBs and flame retardant residues. But again there are some better farming operations than others. . When I buy salmon for my house I buy wild. You can now easily find canned or frozen wild salmon which is just as nutritious as fresh! . My favorite would have to be king or coho because they are more buttery. Which is yours? 👇🏼 . Tag 3 friends to share this info and make sure you save this post for future supermarket reference! 🙌🏼