Have you ever heard the term ‘coherence’ as it relates to inner harmony? Perhaps, simply reading the words ‘inner harmony’ and ‘coherence’ bring about a desire to feel a little more firmly planted within yourself?
It’s not easy right now. I mean, life is rarely what anyone would describe as easy – but as far as my lifetime goes, it’s never been quite this challenging to navigate while maintaining any sense of calm. I have come to trust that things unfold as they need to for our own greater evolution. To try and change what we cannot control is the greatest source of our self-inflicted suffering.
What I can change are my mind, my heart and my response in any given situation. This is well within all of our control and this is why understanding coherence and inner harmony is so critical right now. We need it more than ever.
A lot of us have a vision of what a happy life looks like. It might include a dream home, a vacation, a certain type of partner, or perhaps a certain level of wealth and financial security.
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The reality is that none of that is the ticket if we can’t calm the nerves and flow more effortlessly through life. The desires for those things that we think will bring us greater happiness are not really what we need or want. What we truly crave is to feel at peace. It’s a lot easier and more obvious to crave material things or extravagant experiences than to sit for five or ten minutes, focus on our breathing and allow what we really want to wash over us. And what we want is that inner harmony.
What Does It Mean To Be In A Coherent State?
We know that the brain sends signals to the body. As I type this, my brain is telling my fingers to get to work on my lightning-fast, slightly manic, two-finger typing to get these words on my screen. That’s the brain sending a message to the body.
We also know that if we witness a scary or startling event, we feel a jolt of fear and our heart rate elevates. These are the efferent pathways of the nervous system: brain to body.
Very few of us actively acknowledge that the heart sends more signals to the brain than the brain sends to the heart and the rest of the body. These are called the afferent pathways.
When we can tune into that rhythm of the heart and bring it into coherence, we can directly impact how we feel from a nervous system perspective (anxious vs. calm) as well as how the frontocortical and motor cortex of the brain functions (responsive vs. reactive).
Optimally, we want to be in a coherent state where we feel calm and peaceful and where we are better able to make mindful decisions, allowing for critical, creative and solution-oriented thinking to dominate. As you might now be seeing, this is not the state most of us are in as we go about our day.
Most of us, most of the time, are operating in an incoherent state where we are experiencing stress, overwhelm, anxiety, uncertainty and fear. When we are in this state, our ability to think clearly, be compassionate, kind and caring is impaired. In short, we are not remotely at our best.
To be compassionate, one of the most critical heart-based emotions that we all need to be embodying right now, means tuning into the heart and bringing ourselves into coherence. What’s really amazing is that being compassionate brings us into coherence, and when we are in a coherent state, we are more compassionate, loving, kind, appreciative, grateful, calm and peaceful. A beautiful thing about this is that when we are in this state, we also directly invite others to feel more heart-centred as well.
What I love about the technique I’m about to share is that you don’t have to sit quietly in meditation for 20 minutes to get there. You don’t need to remove yourself from life. Don’t get me wrong: it certainly helps to develop a dedicated meditation practice, as that will make the 30-second doses of coherence easier to achieve, but it’s not essential for impact.
The technique I’m sharing below is based on the teachings of the HeartMath Institute. There is no right or wrong way to be proactive; it’s all about steadying your heart rhythm and bringing your mind and body into coherence.
Getting Into Coherence
Take a few moments to focus on and slow your breathing. Consider trying an inhale for a count of 1-2-3-4 and then a 1-2-3-4 exhale.
Once your breath has steadied, envision this breath coming in through your heart and out through your heart. Continue with your slower than normal breathing.
Now, as you continue breathing slowly in and out through your heart, embody the feeling of love, compassion and appreciation. Feel in your body how it feels to be deeply cared for, appreciated and loved. I find it helpful to turn the corner of my mouth into a smile as I embody this feeling.
Sit with this feeling for as long as you have time for.
If you want to extend your practice, after a few minutes, you can extend that feeling of love, appreciation and compassion outward to someone you know, to a community or to the planet as a whole. Continue focusing on your breath, coming in and out through your heart and embodying these heart-centred emotions.
Inner Harmony In 30 Seconds
I have been doing this practice daily – sometimes for 5 minutes, sometimes for 20 minutes – for several years. It’s a bit of a personal check-in. Lately, however, I think I’m likely clocking in a lot more time because of my ongoing 30-second practices all day, throughout the day.
See, as I mentioned earlier, it’s tough out there. Tension is high, resilience is low and most people are going about their day operating from an incoherent state, making them reactive, short, fearful, and lacking patience and compassion. And I do my best to blast it out. I picture it a bit like the Care Bear Stare.
When I am standing in line, waiting at a red light on my bicycle, or even when my son is exhausted after a day of school and melt-down-ready, I mindfully slow my breathing and embody compassion while sending this emotion out to whomever is near me.
Imagine for a moment if 5% of us did this. Or what about 10%? If every 10th person we encounter was embodying love, compassion, empathy and care, we’d be living in a very different world.
If happiness is really what you’re after, you’ll get there a lot faster – in fact, you’ll get there today – if you take a few moments to get into coherence. It’s literally your next breath away.
It is a significant task to tame our minds and connect with our hearts, especially amid external influences that divide and manipulate. As we navigate complex beliefs and divisive rhetoric, fostering unity and compassion becomes paramount for our shared humanity. Let’s step back from the chaos, find inner harmony, and strive to spread love and peace in our daily interactions.
Heart-led living requires us to tune into the whispers of the heart and invite those messages to be amplified. Easier said than done, no doubt, especially when we’re inundated with thousands of messages everyday triggering us to do the exact opposite.
To be clear, this isn’t about becoming ‘soft’ or weakened, or needing to hop onto the woowoo train. No. Leading and living from the heart invites us to tune in to the root of our confidence, where we are in complete alignment with our soul and becoming wildly strong.
To tune into our hearts, we must first quiet our minds and reflect on our core beliefs, and distinguish between those rooted in love or fear, abundance or lack, unity or division. Failing to do so makes us susceptible to societal chaos and propaganda, disconnecting us from the source of universal love and reality.
We cannot tune into our hearts when we have never taken a moment to try and tame our own minds, to ask the most basic of questions:
What do I believe?
Why do I believe what I believe?
Are the core beliefs I have built my life upon based on love or fear? Abundance or lack? ‘Us’ vs. ’Them’?
Without asking big questions of ourselves and sitting quietly to explore the answers honestly, free of ego, we become easy prey.
When society is in chaos we get swept into the game. We easily become manipulated by the propaganda, the fear, and internal soul conflict that becomes reflected in our day-to-day interactions.
Our pain points have been tapped and we are lost- further disconnected from the heart, the source of universal love, as our minds become less hinged to what is real.
We all have our inherent biases, but it is only when a foundational truth is challenged that more people wake up and rise up against the new agents of war: manipulative messaging, catch phrases, trending hashtags, and cancel culture, where every mobile device is the weapon.
The thing about propaganda is that most people can only see it conflict strongly with a pre-established belief, and in most cases, there is a pre-existing social network that is also in agreement.
We think we see it so clearly as we ask:
How is everyone being manipulated by this? it’s so obvious…
How can you of all people not see?
They’re spreading lies.
Can’t they see how clearly this stance contradicts what they were outraged about last month?
It takes a lot ego-checking to see the persuasive messaging and manipulation when it aligns with our existing beliefs and confirms our own biases.
We especially love when a person who, for all superficial reasons, should be with the ‘other side’ but instead affirms our beliefs and views. We love that. That gives us an I told you so and even one of *yours* says I’m right affirmation.
Challenging this is hard work for the brain.
We watch the news networks, follow the accounts, and now it seems, keep only the friends that affirm us.
We share the stories that make us right and call ‘misinformation’ to those that make us wrong. We immediately say the other is lying (and they may very well be), doing whatever it takes to make us feel more and more right.
With all of this, what we are actually doing is disconnecting further from the heart. Without realizing it, as we feel so empowered and right, we too have become agents of division.
What a thing to witness, watching people shuffle around every other week to work out the new “team” they’re on with whatever issue we are to be outraged about, and working out who from the old team is coming along to this new one. Along with this, we now check in on who we are now disappointed by and must separate ourselves from. It’s a rapid action of follows and unfollows to remain in our safe, belief affirming echo chamber.
It gets tricky though.
For when we are persistently swayed by the all mighty external messaging powers, we lose our way, don’t we?
Many of us can see it. Having complex beliefs around complex topics is complex to reckon with.
When you can see it from the outside, what you are witnessing is a complete loss of self as the heart and mind cannot contend with the ridiculous hypocrisy and most basic impossible conflict of how one stance can’t actually exist in alignment with the last one taken.
We lose the ability to tame our own minds, to tune into our hearts, and to truly know thyself.
We forget that we are all human, and we are all connected.
The human species requires deep connection for basic survival, but the ongoing need to align with a side only causes more division- especially when that alignment is based on what was read in memes or trending videos (which are, of course, just more of the aforementioned tools of control).
To continue creating separation from others only serves our own growing sense of aloneness and separation from our own souls, while feeding the thin veneer of righteousness.
What we are all feeling is our basic sense of humanity: outrage at the suffering, and a yearning for justice that will never come through aggressive, divisive action.
Where does it end?
We choose.
The answer to all of this is easy to speak, but takes a monumental amount of work to accomplish.
It can end when we all find ourselves standing alone, completely divided over the abundance of very real issues we are told to take a side on to the point where we each exist utterly and completely alone, afraid to broach difficult topics and have the necessary difficult conversations. The result of this culture, of course, is that we silence the now nearly inaudible wise whisper of our own heart, and give in to the pull of the tide, the all encompassing, ear splitting roar of the media machine.
Or it can end when we decide to join hands, tune in and live and lead from the heart, to not allow that external voice to get any louder and instead work to amplify the whisper of the heart. It ends when we choose to love, allowing the infinite tidal wave of compassion that exists within all of our hearts to take the lead.
It ends when we look up from our screens and into each others eyes and see that we all want the same thing.
We smile.
We serve.
We love unconditionally.
We aim to be the joy, the delight, and the inspiration in someone else’s day.
We operate from kindness.
What if we extricate ourselves from the nitty gritty horrific details? Yes, you can know the news, but then step back and get centred. Get into coherence, into harmony, and ask, what can I do today to be an agent of love and peace? How can I choose, in this moment and the next, to live and lead from the heart?
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I never used to do pre-workout drinks – they’re usually loaded with toxic chemical ingredients that have no place in the body. But that all changed when I found the RedmondRe-Lyte Pre-Workout!
It’s made with all-natural ingredients, tastes amazing, and makes such a big difference to my energy and muscle recovery when I’m exercising or out adventuring (hello surfing and hiking!).
Here’s why I love it…
The Ingredients Are Natural!
The first thing I always look at when trying a new product is the ingredients. If you want to know whether something will help you or harm you, always start there.
The ingredients in the Re-Lyte Pre-Workout are:
Calcium, magnesium malate, magnesium glycinate, chloride, sodium, potassium, coconut water, BCAAs (leucine, isoleucine, valine), L-theanine, beta-alanine, green tea extract (for natural caffeine), taurine, panax ginseng root extract, maca, and of course, their ancient unrefined RedmondReal Salt!
One of the most important ingredients in the Re-Lyte line – especially the Pre-Workout – is their unrefined salt.Real salt(not processed table salt) is packed with over 60 trace minerals your body needs for energy, hydration, and recovery.
When you fuel your body with real, natural ingredients before a workout, your muscles, brain, and cells know exactly what to do with it. That’s why I feel such a difference with Re-Lyte – no crash, no jitters, just clean energy and faster recovery.
Try it for your next workout! And enjoy the benefits of…
• Muscle recovery
• Improves capacity
• Promotes hydration
• Taurine boosts energy
• Improves performance
• Helps with cramping relief
• Boosts immunity
If you’ve been looking for a clean, natural way to fuel your movement, this is it! Use code Liana for 15% off your next Redmonds Pre-Workout drink!
Today’s dancers are expected to be more athletic than ever before. They must combine strength, agility, and endurance with artistry, grace, and control, making them a unique type of athlete. To execute dynamic allegro and controlled adagio with apparent ease, dancers must fuel their bodies with the enough of the right nutrients to support energy production, muscle power, and stamina.
My name is Chyncia Salerno, and as a dancer and Accredited Practising Dietitian here is a snapshot on how dancers can support their bodies with nutrition.
Fuelling Before Class
Skipping or under-fuelling before class can lead to energy deficits that hinder both performance and focus. Without adequate fuel, the body may rely on less efficient energy sources like stored fat, which takes longer to convert into usable energy, especially for the brain. This can result in brain fog, making it harder to pick up choreography or stay mentally sharp during class.
Additionally, if the body is starved for fuel, it may start breaking down muscle tissue for energy, undoing all the hard work you’ve put into your conditioning.
The goal before class? Quick-releasing, easily digestible carbohydrates to give your muscles the fast energy they need to support explosive movements and complex sequences.
Pre-class snack ideas:
Banana
K-Time Twist Bar
Crumpet or pickelet with a spread of honey or jam
Fuelling During Class
Staying hydrated during class is just as important as what you eat. Dehydration can contribute to muscle fatigue, cramping, and reduced focus. If you have multiple classes back-to-back or classes lasting longer than 60 minutes, a small, energy-boosting snack between sessions can help you maintain performance.
Mid-class snack ideas:
2-3 x bliss/ energy balls
3-4 dried apricots
Packet of pretzels
Fuelling After Class
Post-class nutrition plays a key role in recovery. It helps replenish glycogen stores, supports muscle repair, and preps your body for the next training session or performance. Aim to eat something within 60 minutes of finishing class, ideally combining protein with carbohydrates.
Post-class recovery snack ideas:
Chobani Fit yoghurt + Muesli
Wholegrain toast + tuna + sliced cucumber
Vita-Weat crackers + slice of cheese + shaved turkey or ham
Just like stretching, conditioning, and rest, nutrition is essential for a dancer’s longevity. Nourishing your body consistently ensures that you’re physically and mentally prepared to meet the demands of your training and career.
If you are a dancer and would like to work on your nutrition, please book in an initial consultation at the Lane Cove clinic or online and I will be sure to support you perform at your best day to day and during dance!
Living with IBS can affect more than just your digestion. It can influence your energy levels, mental wellbeing, social life, and even your confidence around food. The good news? You don’t have to navigate it alone. An Accredited Practising Dietitian can support you to better understand your symptoms, identify potential triggers, and develop a personalised plan that fits your lifestyle.
What is IBS?
Irritable Bowel Syndrome, known as IBS, is a chronic illness that affects about 1 in 7 Australians, but is so often underdiagnosed or misunderstood. IBS is a functional gut disorder, which means that while there’s no structural damage to the digestive system, the gut isn’t working quite as it should.
Symptoms can vary from person to person, but often include:
Abdominal pain or cramping
Bloating and excess gas
Diarrhoea, constipation, or a mix of both
Urgency to go to the bathroom
A sensation of incomplete emptying
Dietary Changes
IBS is experienced so differently for each person, and so treatment needs to be individualised to best manage your gut and specific symptoms. As Dietitians, we will work with you to pinpoint effective strategies for your experience of IBS.
What to expect when seeing us for IBS support:
Detailed assessment to understand your gut symptoms, frequency, severity and duration
An understanding of other aspects of your health including other health issues, psychological wellbeing, energy levels, weight history etc.
An exploration around identifiable foods or external triggers
An understanding of eating patterns and behaviors on a day-to-day basis to identify potential avenues to enhance the diet
Exploration of a low FODMAP or Food Chemical elimination diet if required to identify trigger foods and tolerable quantities
Discussion around stress management, particularly around food and eating out
Managing fibre intake and supporting gut health with beneficial nutrients
Whether you’ve just been diagnosed or have been living with symptoms for a while, know that support is available, and that small changes can make a big difference!
Ready to take the next step? Reach out today to book an initial consultation and start feeling more confident in your gut health journey.
With Easter just around the corner, many of us look forward to the gatherings, delicious meals and of course the tempting freshly baked hot cross buns and chocolate treats over the next few weeks.
If you’re feeling a bit anxious about how to maintain balance during this time, you’re not alone. As a dietitian, I want to remind you that celebrating and enjoying the foods you love during Easter doesn’t have to come at the expense of your health. It’s all about balance, mindfulness and moderation 😊
Here are some tips we’ve put together for you to consider this Easter long weekend 😊
Enjoy the Foods You Love Mindfully
There’s no need to deprive yourself of the treats you look forward to – just enjoy them mindfully. Instead of feeling guilty, savour the flavours of every mouthful and pair them with balanced snacks or meals. For example, try preparing a snack plate with veggie sticks and hummus alongside a few chocolate Easter eggs to help prevent overeating the chocolate.
Eat Balanced Meals
Whether you’re at home, attending a gathering or travelling over the long weekend, aim for a plate filled with colourful vegetables, a small serve of complex carbohydrates and a lean protein (like fish, chicken or beef). This will help create a satisfying meal that supports energy levels, reduces cravings and helps prevent overeating.
Be Kind to Yourself
Remember, one meal or one day of indulgence won’t undo your progress or derail your healthy habits. It’s all about the bigger picture. If you have a slice of cake or enjoy a few extra chocolates, that’s okay! What’s important is your overall approach to eating – not a single indulgence. The goal is to build a healthy relationship with food, where enjoyment and wellbeing go hand in hand.
Stay Active
Adding some movement into your week can help balance out those extra Easter treats. Whether it’s a walk with a friend, joining an Easter egg hunt with the kids or starting your day with a 15-minute home workout, staying active helps boost energy and support your health goals.
This Easter, let go of the pressure to be “perfect” and embrace a more balanced, flexible approach to eating. You’ll enjoy the time with friends and family so much more.
Happy Easter from Body Fusion Dietitians – Tatiana, Melissa and Chyncia 🐣
I am a huge fan of probiotic supplements but I want to make sure you guys also know to EAT YOUR PROBIOTICS.
Probiotics is something we ALL need daily, and it makes a night and day difference to your gut health which affects your entire life. The better your gut health, the better your life, for real!
Your gut is home to trillions of bacteria. When they’re happy, your digestion is smooth, your skin glows, and your mood? Balanced.
But when they’re off? Bloating, fatigue, brain fog; you name it.
So here’s how to feed your gut the right way:
Sauerkraut – This isn’t just pickled cabbage; it’s a fermented powerhouse packed with live probiotics. And trust me, not all krauts are created equal. I love Cleveland Kitchen because their krauts are raw, flavorful, and loaded with gut-loving goodness. You can try it on eggs, salads, pizza or straight from the jar.
Kimchi – They’re spicy, crunchy, and probiotic-rich. It’s a gut healer and a flavor bomb too! Toss it on avocado toast, mix it into stir-fries, or eat it with a spoon (no judgment by the way). Cleveland Kitchen also has an amazing Kimchi!
Kombucha – Think of it as soda’s way healthier, way cooler cousin. This bubbly, fermented tea is full of live cultures that support digestion and immunity. Just swap it for your sugary drinks and watch your gut thank you. I prefer the kombuchas sweetened with honey rather than cane sugar.
Pickles –Fermented pickles are made by soaking cucumbers in a saltwater brine, allowing beneficial bacteria (like Lactobacillus) to naturally ferment them. This process creates probiotics that support gut health. Not all pickles are fermented though! Not to sound like a broken record but Cleveland Kitchen have tasty pickles too.
Grass-Fed Dairy-Based Fermented Foods – Yogurt (with live cultures), raw milk. kefir, and aged raw cheese are packed with probiotics. Did you know that raw milk contains natural probiotics and pasteurized milk destroys all the natural probiotics! The only reason milk or yogurt will have probiotics is if they add them in afterwards, so you always want to go for raw! Think 60 years ago when milk was delivered to people fresh daily or every other day when it was straight freshly milked from the cow. Raw dairy products is an unprocessed, living food that naturally contains beneficial bacteria such as Lactobacillus, Bifidobacterium, and other probiotics that support gut health.
Organic Non-GMO Soy-Based Fermented Foods – Miso and tempeh. I love a good quality miso soup for a comforting experience especially in cold weather.
Fermented Grains & Legumes – Sourdough bread is (traditionally fermented) just make sure it’s organic so the grain is not contaminated with glyphosate.
Fermented Condiments – Apple cider vinegar (with the “mother”) and traditional soy sauce. Again just make sure they are organic to avoid glyphosate.
What an amazing line up of probiotic rich foods! I would recommend incorporating these into your home, especially Cleveland Kitchen since they sell 3 probiotic rich foods the kraut, kimchi and pickles!
And by the way, I just featured Cleveland Kitchen on KTLA, breaking down exactly how to get probiotics without even trying. You can watch that segment here.
Cleveland Kitchen makes it so easy to add probiotics to everyday meals – think topping salads, adding crunch to bowls, mixing into sandwiches, with eggs, on toast and even on pizza! It’s my personal favorite.
Organic eggs with turkey bacon or organic chicken sausages
Chia Seed Pudding with fresh berries, nuts and a drizzle of honey
Avocado Toast (on organic wheat or wholesome gluten free)
A protein smoothie
A healthier organic cereal!
Of course, oats and gluten free waffles and pancakes are also an option, but I save those more for a treat!
As you probably saw if you follow me on social media last year, I marched to Kellogg’s headquarters in Michigan with Vani Hari and the Food Babe army! We delivered 400,000 signatures to show that people all over America are fed up with the artificial food dyes and BHT preservative in their cereal. These ingredients are linked to cancer, ADHD, infertility and more. This type of cereal is obviously toxic.
So now I’m so excited to introduce you to Elari Tigernut Cereal – a delicious, fiber-rich breakfast option made from one of nature’s most powerful superfoods: the tigernut!
What are tigernuts?
Tigernuts are actually a root vegetable! A tuber, even though it sounds like a nut, they aren’t. They are naturally sweet like a sweet potato, so you will notice the cereal is slightly sweet. They also grow like a weed, without much water at all, making them a super sustainable crop for the earth.
Nutritionally tigernuts are epic, with the same amount of iron as red meat and also rich in fiber and prebiotic starch, meaning they feed healthy bacteria in the gut.
What Does “Elari” Mean?
“Elari” comes from the Yoruba language of West Africa, where tigernuts have been cultivated for centuries. It symbolizes the inner self or “inner seed”, a reflection of both the tigernut’s nourishing qualities and their mission to inspire mindful, healthy living for ourselves, our families, and the planet.
Why Tigernut Cereal?
✔️ Rich in Prebiotic Fiber – Supports digestion, gut health, and keeps you feeling fuller for longer.
✔️ Naturally Sweet & Sugar-Free – No refined sugars, just natural sweetness that won’t lead to a crash.
✔️ Packed with Nutrients – A great source of magnesium, potassium, and vitamin E to fuel energy, immunity, and heart health.
✔️ Allergen-Friendly – Completely gluten-free, nut-free, and dairy-free-perfect for nearly any dietary need!
✔️ Made with just a few organic and wholesome ingredients
✔️ They look like Cheerios! Brings all the good feels but no guilt knowing they are wholesome.
How to Enjoy Elari Tigernut Cereal
Simply add your favorite plant-based milk for a creamy, wholesome bowl, or top it with fresh fruit, yogurt, or a sprinkle of cinnamon. You can even get creative, use it as a smoothie topping or mix it into homemade granola bars for a crunchy, on-the-go snack!
Join the Tigernut Movement!
Elari Tigernut Cereal isn’t just a breakfast, it’s a choice to nourish your body while supporting regenerative agriculture and sustainable farming. Are you ready to make the switch?
I didn’t know that jewelery could be organic until a few weeks ago, but it makes sense that so many things these days are treated with chemicals. Yes even jewelry! This blog piece is for women who are looking for cleaner products in every area of their life, including jewelry. (And of course the men who are reading too who want to purchase something beautiful for their partners or loved ones.) Ladies, tip send this to your partner and suggest as a gift idea… wink.
The Earth Diet has always been about living as natural a lifestyle as possible, in all areas of life, usually starting with the pantry and kitchen, and then moving onto household products, skincare, clothing and now even jewlery. I have a free PDF shopping list that you can download here, that will help you go through and do a full makeover for your entire home! When we reduce the chemical burden in our home, what goes on our skin and in our body, not only do we detox and strengthen our health, we also support a healthier environment too.
Wearing La Costa for my tv appearances because it really shines, the camera just picks it up and it sparkles.
I wore this to the MAHA Inauguration Gala in January.
I discovered La Costa jewelry a few weeks ago when I was at an event at the Trump golf course in Palm Beach. I saw a sign saying “organic jewelry” and met the founder Soraya Thornton to ask her what that meant. She explained how majority of gems out there are actually chemically treated. I had never thought about that before. There are so many things in our household that have hidden chemicals, for example petrochemicals in our sofas and mattresses!
Checkout La Costa Organic Jewelry here and get 10% off at checkout with code LIANA.
I discovered La Costa at Trump’s Golf Course in Palm Beach.
Comes in a cute package, makes an excellent gift!
Jewelry with a Higher Frequency
Wearing jewelry made from real elements like crystals, gemstones, and metals allows us to carry the Earth’s natural frequency, supporting balance, vitality, and well-being. Just as food fuels the body, these Earth-derived materials can enhance our energy and connection to nature.
Jewelry is more than just an accessory—it carries energy, intention, and a frequency that resonates with the wearer. At La Costa Organic Jewelry, they believe in creating elegant, timeless pieces that not only enhance outer beauty but also elevate inner well-being. Each piece is handcrafted with natural gemstones, responsibly sourced materials, and high-vibrational crystals, designed to inspire confidence, strength, and alignment with nature’s energy.
This jewelry is just so vibrant and will elevate any look.
It feels so nice to wear a beautiful piece of organic earth!
Everything in nature vibrates at a specific frequency, and the materials we wear on our bodies influence our energy field. La Costa Organic Jewelry is crafted with this awareness, using high-quality, organic gemstones and mixed precious metals that emit a pure, uplifting frequency. Whether it’s the grounding presence of black tourmaline, the heart-opening energy of rose quartz, or the clarity-enhancing power of amethyst, each piece is designed to harmonize with your body’s natural energy.
This is not woo-woo or new age, frequencies are science because everything in the universe, including natural elements and synthetic chemicals, vibrates at a specific frequency, and research in quantum physics and bioenergetics shows that these frequencies can influence biological systems, energy fields, and overall well-being. The frequency of chemicals versus natural elements differs fundamentally in how they interact with energy, the body, and the environment.
I love how you can wear La Costa to special events…
La Costa compliments every look…
…and you can wear it casual with a hat and tee. Weather dressing up or down this jewelry is fun and ideal!
1. Natural Elements – High, Harmonious Frequency
Natural substances like crystals, plants, water, and whole foods carry a high, balanced frequency because they are in alignment with the Earth’s natural energy. These elements resonate with the body’s own bioelectric field, promoting healing, vitality, and balance. For example:
• Fresh organic foods have measurable energy and enzymes that support cellular health.
• Crystals and minerals emit stable vibrational frequencies that can influence energy fields positively.
• Pure spring water has structured molecules that naturally hold and transfer energy
It was so fun to wear La Costa to the Inauguration, Turning Point and MAHA gala earlier this year.
2. Chemicals – Low, Disruptive Frequency
Synthetic chemicals, processed foods, and artificial substances often carry low, chaotic, or imbalanced frequencies because they lack the natural resonance of the Earth. They can disrupt the body’s energy field and lead to imbalances. For example:
• Processed foods often have near-zero vibrational energy because they are stripped of nutrients.
• Synthetic fragrances and chemicals can disrupt the body’s biofield, leading to stress or toxicity.
• Plastics and artificial materials often hold stagnant energy, which doesn’t harmonize with the body.
This jewelry always adds a layer of fun to the evening!
The camera just picks up the jewelry and it GLOWS!
Natural elements resonate with life force energy, supporting health and well-being, while artificial chemicals often block or disrupt the body’s natural frequency, leading to imbalance. This is why consuming whole foods, wearing natural jewelry, and using clean, Earth-based products can enhance energy, while exposure to too many chemicals can drain vitality.
Sustainable and Responsible Craftsmanship
Since 2013, La Costa has been a leader in responsible jewelry making, ensuring that every gemstone is ethically sourced, untreated and every material used is of the highest quality. Their skilled artisans meticulously handcraft each piece, blending precious metals and Swarovski™️ crystals with precision and care. They recognize the deep connection between the health of our planet and the vibrational quality of their jewelry, which is why they uphold the highest standards of sustainability and environmental stewardship.
A Piece That Resonates with You
Explore their stunning collection and find a piece that stands out the most to you and resonates with your energy. I always feel so empowered wearing La Costa! Here are some photos of where I’ve been wearing it this last month to the inauguration and MAHA events.
If you follow me on social media you know that when I land in Salt Lake City Utah I go straight from the airport to Redmond Farms, suitcase and all! They have the most incredible organic restaurant plus carefully organic curated supermarket to stock up on foods and supplies while visiting Utah.
If you’re looking for a place to shop for the highest quality farm-fresh ingredients and sit down for a truly nourishing meal, Redmond Farms is a must-visit. They have two locations in Utah, both offering an incredible selection of real, clean food like green juice, pasture grass-fed burgers FROM THEIR OWN FARM, fries cooked in coconut oil, raw milk and so much more.
Redmond Farms is one of those places where you instantly feel good about what you’re buying. Beyond their farm-fresh meats, dairy, and pantry staples, they also carry beautiful skincare products, organic lip balms, and wellness essentials- perfect for treating yourself or finding a thoughtful, health-conscious gift.
A Commitment to Real, Nutrient-Rich Food
Redmond Farms is dedicated to providing real, clean food with a focus on sustainability and quality. They’re one of the only places in Utah that tests their raw milk’s nutrition quarterly, ensuring it maintains the highest standards while prioritizing the well-being of their pasture-fed cows. Their milk is never pasteurized or homogenized, keeping it as natural as possible while still being rigorously tested for safety.
More Than Just a Store – A Destination for Clean Eating
Redmond Farms isn’t just a place to buy groceries – it’s a destination for anyone who values clean, whole foods. From the moment you step inside, you’re surrounded by high quality, organic, and natural products that align with a whole-food lifestyle. And the best part? You can enjoy a nourishing meal right there, knowing every ingredient is sourced with care.
Some of the incredible offerings you’ll find at Redmond Farms include:
Grass-fed, pasture-raised beef
Organic fresh juices
Fries cooked in coconut oil
Truly free-range eggs
Nick’s Sticks pasture-raised turkey and beef snacks
Truvani protein powder
Just ingredients face serums, and they smell absolutely incredible!
I’m thrilled to announce that my Anxiety-Free Supplement is now available at Redmond Farms! This means you can now shop for an organic, research-backed stress support supplement while picking up farm-fresh foods. It’s the perfect destination to prioritize your health from the inside out.
The Power of Redmond Real Salt
Redmond Real Salt is one of my favorite pantry staples and a must-have for anyone focused on clean eating. Unlike conventional table salt, which is often heavily processed and stripped of minerals, Redmond Real Salt is an unrefined, ancient sea salt that contains more than 60 naturally occurring trace minerals. These minerals not only enhance the flavor but also support hydration, electrolyte balance, and overall well-being. Because it’s free from additives and anti-caking agents, it’s one of the purest salts you can find.
If you’re in Utah, Redmond Farms is a must-visit for anyone passionate about real food. Whether you’re stopping in to grab groceries or sitting down for a nourishing meal, it’s a place that truly embodies the power of natural, whole foods! You will not be disappointed and the Redmond team are just the absolute friendliest!
If you aren’t visiting Utah anytime soon you can bring some of the Redmond Farms home by shopping online, use code Liana for 15% off your next Redmond purchase!
Expo West is the largest natural food and products show in the world! This year, over 68,000 people gathered to celebrate the future of health, wellness, and sustainability. With nearly 5,000 vendors showcasing the best in organic food, clean beauty, supplements, and eco-friendly products, Expo West truly is a paradise for health-conscious foodies.
This marks my 14th year attending, and every year, it just keeps getting better! Walking through the halls, reconnecting with long-time pioneers, and meeting fresh faces who are bringing new innovation to the industry is always inspiring. The energy, passion, and commitment to making the world a healthier place is what makes this event so special.
From groundbreaking new products to exciting industry trends, Expo West is where the future of wellness is shaped. Here are some of of the incredible people I had the chance to connect with!
Mark Sisson, founder of Primal Kitchen – Sauces and dressings made with real, high-quality ingredients and completely free from seed oils!
Max Goldberg Founder of Organic Inside News – One of the nation’s leading organic food experts and trusted journalist in the organic food industry.
Vani Hari aka Food Babe Co-Founder of Truvani – Clean, organic plant protein with no unnecessary additives just pure, nourishing ingredients.
Chef Bae – Brooke “Chef Bae” Baevsky, is an LA-based celebrity private chef.
Eric Schnell, Founder & CEO of Beyond Brands – a full-service agency that helps turn ideas into sustainable, scalable, and successful businesses.
Richardson Nutritional Center team bringing b17 from apricot seeds to the world! If you want to make your body inhospitable to cancer eat at least 5 of these apricot seeds daily!
Rafaelle and Stefano Cataldo – Oggi Authentic Italian gluten-free crusts.
Richard Pauwels, founder of Rich Nuts, discovered the power of sprouted nuts while working as a California firefighter, seeking a nutrient-dense, energizing snack.
John Roulac!
SunButter ladies Corina and Christina.
A. McLeod, part of the SWAT team – ensuring safety at this massive event. Thank you to the SWAT team!
Austin and Caleb brothers founders of Brothers Nuts committed to changing the world by ‘Evolving the way people snack.
Drew and Mac Anderson founders of Cleveland Kitchen, known for its kraut and kimchi products.
Dr. Robert Scott Bell – recognized for his groundbreaking work in the ’80s and ’90s on silver’s tissue regenerative properties. He also hosts The Robert Scott Bell Show.
Marci Zaroff – Founder/CEO ECOfashion Corp | ECOlifestyle Pioneer & Author | Co-Founder BeyondBrands & Good Catch.
The first time the MAHA (Make America Healthy Again) have been to Expo West!
Emma Stone and Audra Gold from MAHA Action!
Just Ingredients team including the founder Karalynne – all of their products are made using only a handful of carefully selected, clean and organic ingredients.
Bryce Wylde Functional Medicine Clinician VennMed.com, Founding Partner The DNA Company, Author and Brent Bishop Founder of Think Fitness Studios, Fitness expert, Celebrity trainer and Author.
Gina Coccari the amazing and wonderful senior national sales manager at Dr Bronners!
Expo West is the largest natural food and products show in the world! 68,000 people attended this year and it just gets bigger each year. There were about 5,000 vendors showcasing natural foods and products. It is THE organic foodie heaven. This is my 14th year attending, and it honestly gets better each year, seeing all the OG familiar faces who are passionate about bringing health and wellness to the world is just incredible! I saw SO many exciting innovations that coming out that will help improve our health and make our lives better. This event is a must visit for anyone who loves clean, natural, and sustainable products.
Every year, I walk the entire show floor to discover the best new products and brands that truly deserve recognition. Below are my Top 25 picks of the show, featuring the most innovative, high-quality, earth-friendly and mission-driven products that stood out.
There are more REGENERATIVE ORGANIC brands on my list this year then any year prior!!! REGENERATIVE ORGANIC (learn this word) is the future, it is the highest level organic farming we can get in America.
Disclaimer:
This list is not paid or sponsored, no brand can pay just to be featured on this list. Each year, I personally curate it to share the brands I genuinely love, use in my own life, and believe will help you too. I find joy in promoting brands purely because I believe in them, without financial influence, keeping everything aligned with the original mission of The Earth Diet: to help people heal.
Here on my website, it’s always people over profit. For full transparency, some of these brands I have worked with in the past or currently partner with. Some have been part of my journey for over 14 years, while others will be lifelong collaborations because they consistently deliver high-quality products that support health and healing.
I also love discovering new brands and sharing them with you—not because they pay me, but because of their ingredients. The Earth Diet is all about returning to nature and living as naturally as possible, and I deeply appreciate brands that align with this mission by using wholesome, organic ingredients. It’s inspiring to see companies committed to real, high-quality ingredients that truly support health and healing!
Refreshing, organic cold-pressed lemon water. Zero sugar, packed with electrolytes, and bursting with flavor! A great alternative to sugary beverages. This is an amazing way to start the day with a tasty lemon water, or a refreshing alkalizing and zingy afternoon pick-me-up. This was my first time ever trying Lemon Perfect and I was blown away.
A natural source of amygdalin (also known as vitamin B17), apricot seeds have been used for centuries for their potential health benefits
These seeds are raw, bitter, and packed with essential nutrients. Eat at least 5 per day to help make your body inhospitable to cancer.
Organic, minimal-ingredient protein bars made by Vani Hari aka The Food Babe. Oh you won’t find any artificial sweeteners, food dyes or additives in her foods! Just real, clean food as it should be. Made with whole ingredients that come straight from earth. A delicious and satisfying snack option for when you are on the go! My favorite it the cherry chocolate, you’ve got to try, especially if you have kids! These are a must for their snacking, for taking to school or for long trips.
Sprouted grain bread made with no preservatives or artificial ingredients! Packed with nutrients, fiber, and complete protein. A perfect choice for those seeking whole, clean foods. When you want to eat real bread and wraps, oh and English Muffins (don’t even get me started on those!), then this is the brand to do it with. It’s divine grain how God intended it, without it being genetically modified and contaminated with glyphosate!
And btw if you were wondering Ezekiel 4:9 which is on their packaging is:
“Now go and get some wheat, barley, beans, lentils, millet, and emmer wheat, and mix them together in a storage jar. Use them to make bread for yourself. Bake the bread as you would barley cakes, and eat it during the 390 days you lie on your side.”
A trusted brand for high-quality colloidal silver products. Used for immune support and overall wellness. Made with the purest ingredients and backed by scientific research. Their new immune support and gel are awesome!
A clean-label brand offering skincare and supplements without harmful additives focused on simple, whole-food-based ingredients for optimal health. Their face oils smell divine!
A clean, organic plant-based milk and creamer alternative. Free from gums, fillers, and artificial ingredients. Made with just a few simple, whole-food ingredients like organic almonds, filtered water and sea salt. If you are looking for a new creamer, this is it!
Authentic Italian gluten-free pasta made with organic ancient grains. A perfect alternative for those avoiding wheat without sacrificing taste.
Dr. Bronner’s is revolutionizing packaging by eliminating 86% of plastic waste
Their new refillable cardboard bottles reduce environmental impact.
Same beloved organic soaps, now in a more sustainable form. My favorite is the Rose!
Frontier is leading the way with ethically sourced, regenerative organic spices.
These spices are grown using practices that restore soil health and biodiversity.
Perfect for enhancing flavor while supporting sustainable farming.
A powerful probiotic blend designed to support gut health. Contains regenerative ingredients that help restore the microbiome. Formulated with clinically studied strains for optimal digestion.
Cold-pressed juices made from organic fruits and vegetables. You know my message is to have one fresh green juice daily if you can, if you can’t make it but it, but it’s got to ideally be organic and cold-pressed so that nutrients are in tact. Free from preservatives, artificial ingredients, and added sugars. Designed to nourish the body with essential vitamins and minerals. They used the Nama juicer at the show to make fresh juices, it was a real treat! Their Philly special is said to have helped the Eagles win the SuperBowl. Athletes that get it, wink!
Delicious, organic fries and potato tots made from high-quality potatoes. Cooked in healthy oils without artificial additives. Crispy, golden, and perfect for a clean, guilt-free snack. It’s not everyday you see fries that are both organic and seed-oil free!
Premium-quality organic nuts sourced from sustainable farms. Rich in healthy fats, protein, and essential nutrients. A great on-the-go snack for clean eating. The flavors on these are insane. When you try them you will see what I mean, just flavor profiles on a whole other level! Do yourself a favor and try all the flavors!
Clean, high-quality sausages made without nitrates or artificial preservatives. Sourced from ethically raised animals for superior taste and nutrition. A great protein-packed option for healthy meals. I mean, you cannot go wrong with a regenerative organic sausage!
Unrefined, mineral-rich salt sourced from ancient sea beds in Utah! Yes American made salt! We need to cancel Himalayan salt as it comes all the way radiated from Pakistan plus has the chance of being contaminated by explosives! Redmond do not use explosives and contains essential electrolytes for hydration and overall health. A clean alternative to processed table salt. Their new electrolytes for kids are next level!
Nut-free organic sunflower seed butter made from high-quality roasted seeds. A great allergy-friendly alternative to peanut butter. Rich in protein, healthy fats, and vitamin E. The reason I love the organic SunButter every single year is because it’s such a healthier alternative than peanut butter and almond butter! First of all almond butter is so taxing on the earth, such a high maintenance crop needing so much water! Sunflowers are very self sustainable with deep roots and require little water. Secondly, peanuts can cause mold in the body. Thirdly sunflower seed butter is nut-free, easier to digest than nuts and is more nutritionally superior than peanut butter and almond butter. Just makes sense all round. And the flavor is incredible! I love it on toast, or as a snack with an apple, or making my Chocolate SunButter recipe or in a savory recipe like my Thai Chicken Pizza or Chicken Satay.
A clean-label brand offering sauces, dressings, and condiments. Made with real, whole-food ingredients – no dairy, soy, or refined sugar.they use avocado oil instead of seed oils! Perfect for adding flavor while keeping meals nutritious. Their organic avocado oil should be a staple in everyone’s home! Especially for high heat cooking.
Superfoods sourced from regenerative and sustainable farms. Packed with antioxidants, essential minerals, and healthy fats. Great for smoothies, baking, and snacking. The golden berries are nature’s sweet & sour candy! Especially great for women during their cycle.
Gluten-free, Italian-style pizza with a crispy, delicious crust. Made with non-gmo high-quality ingredients. A perfect solution for those looking for a clean pizza option. Before you pass on a “gluten free” pizza get this: it was made by ITALIANS! And we all know who makes the best pizza in the world, haha. It’s also stone cooked, you can really taste a difference. This crust is ridiculously fluffy. I dare you to give it to someone without telling them it’s gluten-free and ask them if they knew after, haha!
Known for their very popular on-the-go protein drinks, Remedy Organics are now out with a new clean, plant-based protein powder made with superfoods! Rich in essential amino acids for muscle recovery and overall health. Perfect for shakes, smoothies, and post-workout nutrition. What sets this protein powder apart from the others is that they use a blend of pea, pumpkin and chia seed. I’m moving away from full pea protein powder, it’s just too much to continue full pea protein all the time! My favorite protein sources are pumpkin, chia and hemp so I’m glad to see Remedy taking advantage of these ingredients!
Fermented foods like sauerkraut and kimchi made with organic ingredients. Rich in probiotics to support gut health. Delivers bold, delicious flavors with every bite. I take a probiotic everyday but I also aim to eat it once a day too from a food source like the Cleveland Kitchen kraut. Today I had it for breakfast on avocado toast. Also goes great on pizza, with veggies and let’s be honest, just about anything!
Nutritious, clean-ingredient protein balls for on-the-go snacking. Made with organic nuts, seeds, and natural sweeteners. A great source of energy and plant-based protein! Scott’s have just come out with stunning and vibrant new packaging. The story behind Scott’s is incredible. Scott’s Protein Balls were created by Scott as a labor of love for his wife, Lori Levine, following her breast cancer diagnosis in April 2017. After her treatment, Lori committed to a healthier lifestyle but struggled to find tasty, unprocessed snacks. Scott, comfortable in the kitchen, developed plant-based, all-natural protein balls to meet her needs. These snacks quickly gained popularity among family and friends, leading to the launch of Scott’s Protein Balls! And that brings us here today, being able to enjoy these balls. Fun fact: the very first Earth Diet recipe I ever created was chocolate balls! When I was sick and healing I also discovered that eating healthy chocolate balls was fulfilling my chocolate craving while also nourishing and healing my body.
A premium, whole-food-based multivitamin. Sourced from organic, non-GMO ingredients. Designed to support overall health and wellness. This is now officially the multi-vitamin I recommend. The quality is unmatched! I discovered them at the Regenerative Organic Certification event at the Ecology Center. It always Max Goldberg (Organic Insider) and I’s tradition to attend their event pre Expo West launch!
Unique nut butter blends made with organic, nutrient-dense ingredients. Rich in healthy fats, protein, and antioxidants. A delicious and nourishing spread. These are next level. If you like nut butters, you will be in nut butter heaven. You know what I’m talking about, haha! They are stone-ground, regular blended nut butters just cannot compare. The pumpkin seed and sunflower spread, oh my just trust me you’ve got to try every flavor!
Special Mentions
These incredible brands also stood out at the show:
Decadent, nutrient-rich chocolate bars made with clean ingredients. No refined sugar, dairy, or preservatives. Perfect for satisfying sweet cravings the healthy way. Made with real cacao which is the only chocolate bars I will eat. Cocoa just tastes dead to be honest and is devoid of nutrients!
Organic date-based sweeteners and syrups made with simple, real ingredients.
A great natural alternative to refined sugar with a rich caramel-like flavor.
Clean, collagen-infused snacks designed for beauty and wellness.
Made with functional ingredients to support skin, joints, and energy levels.
Aspartame-free chewing gum made with natural ingredients.
Sweetened with xylitol to promote oral health while keeping it fresh and delicious.
A crispy, plant-based bacon alternative made from real mushrooms.
Packed with umami flavor and free from artificial additives.
A wellness brand offering natural supplements for detox and gut health.
Committed to organic, non-GMO, and scientifically-backed formulations.
Sustainable, organic açaí products packed with antioxidants and nutrients.
Ethically sourced from the Amazon to support both health and rainforest conservation.
Organic, raw nut butters made from high-quality ingredients. No additives, just pure, creamy goodness in every spoonful.
Superfood-based, gluten-free bread and baked goods. Made with nutrient-dense ingredients like chia, sorghum, and flax.
Clean, gluten-free baking mixes, crackers, and snacks. Made with whole-food ingredients for delicious, healthier alternatives.
A brand dedicated to regenerative, beyond-organic farming practices. Offers dairy, meats, and supplements packed with nutrients and purity.
A pioneer in organic and plant-based pantry staples. Known for their coconut milk, broth powders, and gluten-free breadcrumbs.
Clean, humanely raised meats free from antibiotics and nitrates. A great option for healthier deli meats, sausages, and hot dogs.
High-quality almond butter made from sprouted, organic almonds. Rich in healthy fats and free from added sugars or oils.
A brand focused on nutrient-dense, freeze-dried organic foods. Perfect for long-term storage, meal prep, or on-the-go snacking.
Mushroom Coffee
A functional coffee alternative infused with adaptogenic mushrooms. Provides clean energy and focus without the jitters of regular coffee.
A brand specializing in organic mushroom-based supplements.
Packed with immune-boosting and adaptogenic properties for overall wellness.
Coco Clean has cracked the code with their plastic-free laundry detergent powered by enzymes, plant and mineral-based ingredients. Created by John Roulac the founder of Nutiva!
Sprouted, organic nuts for maximum nutrient absorption. Gently dehydrated to retain enzymes and provide a delicious crunch.
A natural herbal blend designed to support parasite cleansing.
Made with potent botanicals to promote gut health and detoxification.
High-quality, raw manuka honey known for its antibacterial properties.
Sourced from New Zealand and great for immune support and wound healing.
Organic, real-fruit popsicles with no artificial sweeteners.
A delicious and refreshing treat made with clean ingredients.
A brand focused on small-scale, organic farming and sustainable sourcing.
Bringing high-quality, ethically grown produce to consumers.
Gluten-free regenerative organic pasta made from ancient Andean grains. Rich in fiber and protein, offering a nutritious alternative to traditional pasta. Perfect for anyone looking for a hearty, healthy pasta option. It’s not everyday you meet a gluten-free pasta that is ALSO regenerative organic and that is ALSO ridiculously delicious. The texture was perfect, I was blown away!
A healthier candy brand with no artificial colors, flavors, or preservatives.
Made with organic, fair-trade chocolate and low-glycemic sweeteners.
Grain-free Mexican-inspired snacks made with clean ingredients. Known for their bold flavors, cassava-based tortillas, and dairy-free queso.
Expo West 2025 was truly an unforgettable experience, and these brands are making an impact in the health and wellness industry. Can’t wait to see what’s in store next year!
Eating a balanced diet significantly impacts not only your physical health but also your mental health and relationship with food.
We hear it all the time, right? From friends and health practitioners alike. “Everyone must eat a balanced diet! A balanced diet is the best way to reach your balanced weight and optimize your health!” But why exactly is it so important, and what even constitutes a balanced diet?
In order to successfully prioritize something on a daily basis, it’s important to understand the why behind it. Otherwise, those convenience choices and old diet habits seem so much easier to choose and partake in.
Here we’ll explain exactly why eating a balanced diet is so important, as well as how you can get started today.
Why is it Important to Eat a Balanced Diet?
From improved health outcomes to a more positive mindset regarding food, a balanced diet has a hand in it all. Let’s walk through four of the most significant benefits you’ll see by eating a balanced diet.
1. Provides Your Body with Ample Nourishment
On a basic, anatomical level, our bodies thrive and survive on the food we fuel them with. This is really where the term nourishment comes from. When we eat balanced meals, the food we’re providing our body with is packed with the nutrients it needs to keep us feeling energized and healthy. It nourishes us!
This means we’re able to build muscle, burn energy, remain alert, fight off illness and so much more. Who doesn’t want that?
2. Prevents Cravings as a Result of Restriction
When we’re consuming a balanced diet, we’re consuming all of the vital components our bodies need. This includes all of the macronutrients that our food is made of. On a basic level, think about proteins, carbohydrates, and fats, but more on that later. On the other hand, when we’re not consuming a balanced diet, we’re often lacking one or more of those vital macronutrients.
Now, this can either be intentional, or unintentional. When it’s unintentional, it’s usually just a result of habit or preference! Maybe you’re not a fan of a lot of protein sources, or you just forget to add fat to your meals because you never grew up having it often. When it’s intentional, it’s usually because we believe we shouldn’t be consuming particular nutrients as a result of a diet or food rule.
In either scenario, when we’re lacking vital components of a balanced diet, the body eventually lets us know in the format of cravings and a loss of control. We want food items so much more in such a strong way, that it can often lead to overeating or even binge eating. Over time, this can lead to a negative relationship with food as well.
By eating a balanced diet, you can avoid those extreme cravings and develop overall balance with your food.
3. A Balanced Diet Stabilizes Blood Sugar
Blood sugar is something we hear about quite often in the health and wellness world. It impacts so many things!
Yet even still, it’s very common to have destabilized blood sugar levels or blood sugar that spikes and drops perpetually. Why is this less than ideal? Well first off, it results in high blood sugar levels when you go in for that annual doctor’s appointment, which nobody enjoys. It can also make you feel super hungry, shaky, and irritable, and give you a bit of brain fog. This happens when we aren’t eating a balanced diet.
When blood sugar is stabilized and managed, we experience sustained energy, modulated hunger levels, and no more high blood sugar at the doctor’s office!
4. Leaves You Feeling Full and Satiated
Do you know that ‘bottomless pit’ feeling? Where it feels like no matter what you eat, you can never get full? This can often be a result of eating imbalanced meals.
Your body wants to be given balanced meals, therefore, it feels great when you eat them! This means you feel truly full and satiated after every meal. On an anatomical level, you feel physically full, and on a mental level, you feel satisfied with what you ate.
No more feeling as though you’re left wanting more all the time!
The easiest way to eat a balanced diet is to follow the Foundational Five system. It includes all of those vital macronutrients we spoke of and keeps things clear and concise for you. To eat a balanced diet, you want to try your best to prioritize and incorporate the following five components in your meals: protein, starchy and sugary carbohydrates, non-starchy carbohydrates (veggies), fat, and flavor factor.
By doing this, you’ll be able to reap all of those incredible benefits we just walked through! Now, does this mean that every meal that you eat from this point forward should be fully Foundational Five? No, it does not. Because that wouldn’t be balanced either. I’m now using the word balance in regard to your relationship with food.
If you try to strictly follow the Foundational Five, it’ll feel as though you’re only prioritizing nourishment, and forgetting about enjoyment. When we know that both are vital! Use the Foundational Five as a guiding framework for your meals, but always know that this is not meant to be a food rule.
Find Ease and Stop Struggling with Nutrition for Good
If you find yourself constantly struggling to eat the “right” thing or stay “on track”, you’re not alone. With so much nutrition information and so many opinions out there, it can become really confusing and overwhelming.
Here at Nutrition Stripped, we always want you to have the tools you need to physically nourish your body and eat those balanced meals, but we also want to ensure you’re doing so out of enjoyment with ease. If you feel as though you’re currently stressed about food, or overwhelmed and in need of support, I can help.
Do You Want to Experience More Balance with your Food Choices?
Then find your balanced eating type!
Take this 45-second free quiz to find out which balanced eating archetype you are, and what your unique type needs to maintain balance with the way you nourish yourself. That way, you can finally be free from food and diet obsession, maintain a balanced weight, and cultivate a positive relationship with food and your body.
In the mood for a festive 5-minute fireside chat to warm your spirits this holiday season?
Once upon a time, I had some fun writing a poem about red meat in the style of Dr. Seuss’ beloved poem How the Grinch Stole Christmas—except in this rendition, the villain isn’t the Grinch, it’s the World Health Organization (WHO) and their infamous 2015 proclamation about meat and cancer.
Ever since then, whenever December rolled around, I wished I could make a video of my poem, but I never had the time (or the fireplace!) to do it justice—until now.
Ok, so maybe meat doesn’t cause colon cancer, but what about all of the other problems with meat? In my book Change Your Diet, Change Your Mind, Chapter 10 (entitled Meat: The Original Superfood) pulls back the curtain on many other health myths about meat including cardiovascular disease, gout, constipation, diabetes, and kidney disease. We also discuss the real risks of eating meat including the nutritional, environmental, and ethical downsides of industrialized meat production.
If you’ve been anywhere near FoodTok, you know that almost every week, new food videos flood social feeds, demanding the attention of home cooks. One particular viral trend that the app can’t seem to shake? High-protein recipes.
You’ll encounter creators making an array of meals and slapping the label high-protein on them. But with anything you spot online, take it with a grain of salt because people make false claims about the amount of protein in a product without using reliable sources. Despite this, protein is consistently in the limelight—and for good reason.
Protein helps the body repair and build muscles after exercising, keeps you feeling full after a meal, and supports immune system function, says Claire Rifkin, a registered dietitian nutritionist in New York City. Experts typically recommend getting anywhere from 15 to 30 grams per meal, but with any good thing, you don’t want to go overboard, says Serena Benali, a registered dietitian based in Alberta, Canada.
In my quest to find the best protein-packed recipes, I was particularly interested in those that don’t include protein powder. Dietary supplements are not regulated by the U.S. Food and Drug Administration, making it difficult to verify the ingredients or benefits claimed by the companies that sell them.
So, I tested seven high-protein (powder-free) recipes. Here’s how that went.
1. Cucumber Lox Salad
Cucumber lox salad with capers, cream cheese, chili crisp, and everything bagel seasoning (Photo: Ashia Aubourg)
If you’re into NYC bagel culture, you know one of the most popular ways to enjoy one is with cream cheese, lox, and a bunch of fixings like red onions, capers, and tomatoes.
TikTok’s ‘Cucumber Guy’ Logan Moffitt went viral for showing followers a ridiculous number of ways to incorporate cucumbers into hearty meals, one of which is the insanely popular cucumber lox salad.
This recipe takes about ten minutes to prepare, with most of the work from chopping up all the veggies. I grabbed a mason jar and tossed in all of my ingredients: cream cheese, lox, sliced cucumbers, chopped red onions, caper, fresh dill, everything bagel seasoning, salt, pepper, and chili crisp. Then, I closed the lid and shook everything until it was combined.
The main source of protein in the salad comes from the fish, says Rifkin. For example, a three-ounce serving of smoked salmon has approximately 15 grams of protein. “I also like that this recipe includes some fiber-rich carbs from the cucumbers,” she says.
If you commute to work, you can prepare this recipe the night before or in the morning and take it with you to the office. The taste reminded me of a delicious bite of a Philadelphia sushi roll, which packs creamy and smoky flavors.
Next time, I plan on eating it with a few shreds of nori sheets (dried seaweed) to add an umami flavor and delicious crunch, similar to a sushi roll.
Overall, this dish kept me satisfied during a busy day when I didn’t have time to grab a midday snack. I love that it’s customizable, so you can swap out the dressing or veggies in place of something else to keep things interesting.
2. Fluffy Yogurt
Strawberry and creme fluffy yogurt with granola and fresh fruit on top (Photo: Ashia Aubourg)
The moment I came across creators dumping packets of pudding mix into their yogurt to make “fluffy” yogurt, I knew I had to try it.
I followed a strawberry-infused version of the recipe from TikTok creator @_kennedynicole because it looked irresistibly delicious, and compared to a lot of high-protein trends, this one comes together fairly quickly—in under five minutes.
To give the yogurt that whipped texture, I combined three-quarters of a cup of Greek yogurt with a tablespoon of pudding mix, a pinch of baking powder, and a drizzle of sweetener—I chose honey, but stevia or agave would also work. After mixing, the curds thickened in texture.
The appeal of this viral hack is that it changes the texture of Greek yogurt. Rather than being smooth and creamy, it becomes light and puffy, Benali says. “This fluffy version can provide a different mouthfeel, adding variety to your snack or breakfast routine,” she explains.
I flavored my fluffy yogurt with a strawberry creme pudding mix, but you can use any pudding you want. I then topped it with fresh sliced strawberries and granola. Because this recipe has nearly 20 grams of protein, I felt full until lunchtime.
My main gripe with this recipe is that it tasted artificial. It reminded me of those drinkable Danimals yogurts, which, for my palette, are too sweet in the morning.
It turns out there are 18 grams of sugar per serving in the pudding pack that I incorporated into this recipe. If you are monitoring your sugar intake, you may want to check the sugar and artificial sweetener content of your ingredients, Benali says.
3. Egg Flight
An egg flight with four kinds of toppings: garden medley (top left), Greek salad (top right), lox and capers (bottom left), and bacon-cheddar (bottom right) (Photo: Ashia Aubourg)
When you hear the word flight in the food and beverage industry, youprobably think of a few neatly organized shot glasses filled with different types of alcohol. But TikTok foodies put their own spin on this in what they call “egg flights,” where halves of boiled eggs are meticulously laid out on a board and topped with various seasonings. Since I typically eat a few boiled eggs as a quick bite throughout the week, this dish was right up my alley.
Eggs are a powerhouse; they contain upwards of six to eight grams of protein each, says Benali. “With an egg flight, you can enjoy multiple variations in one meal, making it easy to reach around 18 grams of protein if you include three eggs,” she says. And if you tend to grow bored with the same flavors—or want to use up a bunch of ingredients in your kitchen—this is a great route.
I followed an egg flight recipe from @heresyourbite. However, I made some original creations based on what I already had sitting in my fridge. I made a spread of egg halves and topped one with a garden medley of cherry tomatoes, cucumbers, and red onions; another with traditional Greek salad ingredients like olives, banana peppers, red onions, and feta; another with lox and capers; and finally, one with a homemade bacon-cheddar topping.
How I made my egg flight using Martha Stewart’s boiled egg method 🥚 Here’s how to make them: FILLING 1/3-1/2 cup @Kewpieusa 1 tsp dijon, to taste 1/2 shallot, finely diced 1 clove garlic, grated 2-4 dashes of tabasco Salt and pepper, to taste 1/4 tsp vinegar 1. Place your eggs in a pan. Pour in cold water and cover the eggs with 1 inch of water. Add in a pinch of salt (optional splash of vinegar) and bring to a boil 2. Once boiling, cover, remove from heat, and let sit for 12-13 minutes 3. Place eggs in an ice bath to cool or run under cold water 4. Gently roll/tap the eggs to release the shell and peel 5. Add yolks to a bowl followed by your kewpie mayo, dijon, shallot, grated garlic, tabaso, salt, pepper, and vinegar. Stir to combine and taste for seasonings. 6. Assemble your deviled eggs. Here’s the ingredients I used for each flavor: 🧀 Cacio e Pepe | Freshly grated parm and black pepper 🌶️ Chili Garlic | @FLY BY JING , feta, sesame seeds, chives 🥓 BEC | Crumbled bacon, shredded cheddar, chives 🌽 Elote | Fire roasted corn, lime juice, Valentina hot sauce, tajin, cotija cheese (I forgot to add the cheese) #eggflight#egg#eggs#eggrecipe#hardboiledegg#deviledeggs#deviledeggflight#deviledeggrecipe#eggtok#eggtiktok#foodtiktok#easyrecipe#easyrecipes#howto#howtoboileggs#kewpiemayo#marthastewart
Not only did this meal fill me up for lunch, but I also loved that I got to use up a bunch of food that would have otherwise gone to waste. Playing artist with my blank-egg canvas brought a lot of joy to my midday break, providing me with a delicious plate to fuel my daily afternoon walk, where I strive to reach 5,000 steps. Needless to say, I hit my goal with this energizing meal.
4. Blueberry-Muffin Smoothie
A blueberry-muffin smoothie with whole milk, chia seeds, cinnamon, peanut butter, and banana (Photo: Ashia Aubourg)
A thick and hearty smoothie is one of my favorite breakfast foods when I’m on the go. When I came across a blueberry-muffin smoothie recipe on TikTok from user @kamry.blessed, I knew it would be the perfect meal to bring on my morning walk.
I blended one frozen banana, one cup of frozen blueberries, one-half cup of rolled oats, two tablespoons of chia seeds, two tablespoons of peanut butter, a pinch of cinnamon, and one cup of milk.
According to Benali, smoothies make for a satisfying breakfast because they allow you to mix in a variety of high-protein ingredients. “Greek yogurt adds creaminess and protein, while dairy milk boosts texture and nutritional value,” she says.
This blueberry muffin smoothie is yummy at any age! I love having quick options for the mornings. Eden enjoyed it as well once she got over the fact that I gave her the wrong color cup. 🙃 Let me know in the description if you’re a morning person or not. I’m not! Ingredients •2 bananas •2 cups frozen blueberries •1/2 cup of oats •3 tbsp chia seeds •3 tbsp peanut butter •2 cups of milk (we use raw Jersey cow milk) Combine all of your ingredients together and blend! You can add in some honey or maple syrup if you’d like it to be sweeter! #smoothie#easybreakfast#blw#momsoftiktok#viral
Infused with refreshing blueberry flavors and a hint of warm cinnamon, this ultra-creamy smoothie was delicious. It was also very filling, containing nearly 20 grams of protein. Now that I’ve tried this drink, I’ve worked it into my weekly rotation.
5. Cottage Cheese Flatbread Topped with Genoa Salami
Cottage cheese flatbread with Genoa salami and mozzarella melted on top (Photo: Ashia Aubourg)
Out of all the recipes I tried for this story, the one that scared me the most was this cottage cheese flatbread trend I kept seeing pop up on my TikTok feed.
Between watching creators dump cartons of cottage cheese on a baking sheet or, worse, trying to convince their followers that they were making a pizza dupe, I had a lot of reservations. But I decided to go for it and followed a recipe created by @whatmollymade.
This high-protein flatbread-of-sorts involves blending one cup of cottage cheese with two eggs, salt, and dried oregano into a batter. The tutorial instructs you to pour this “dough” onto a flat cookie sheet and bake it for about 35 minutes at 350 degrees Fahrenheit. (FYI: The cooking time varies by oven, so it’s best to monitor your flatbread until the top begins to brown.)
After I grabbed the baked cottage cheese from my oven, I took my own route and topped the warm crust with mozzarella and Genoa salami. Then, I popped the flatbread back into the oven for about three minutes to melt the cheese.
Viral cottage cheese flatbread! Recipe👇 It’s 10/10! What you need: 1 cup cottage cheese 2 eggs 1 tsp garlic powder 1 tsp Italian seasoning Add everything to a blender and blend until smooth. Pour onto a 9×13 parchment lined baking sheet. Bake at 350 for 35 minutes. Cool for 10 minutes! This makes 2 flatbreads. *If you only have a half sheet pan, double the recipe (same cook time). Youll have 4 servings! #cottagecheese#viral#lowcarb#highprotein
While I was eager to enjoy a slice, with upwards of 30 grams of protein per serving (the added mozzarella and salami increased the protein value), it wasn’t easy to eat or finish, for that matter, which is unfortunate considering how pretty it looks.
Even though it’s supposed to mimic a pizza, the lack of substance in the batter gives it a soggy texture, making it difficult to lift.
It also had an overwhelming eggy taste, which I usually don’t mind, but I couldn’t get over the soft and wet texture. I recommend making a simple frittata like this one instead. You’ll get a crispier crust and about 20 grams of protein.
6. Greek Yogurt Clusters
Strawberry Greek yogurt clusters dipped in dark chocolate (Photo: Ashia Aubourg)
TikTok will typically point you toward a Greek yogurt cluster for a quick and easy high-protein snack. The frozen treat includes upwards of 10 grams of protein per serving and promises to fuel your most active adventures.
I followed a recipe from @oatsfairy and assembled my frozen bites using vanilla-flavored Greek yogurt, honey, fresh strawberries, and dark chocolate.
Greek yogurt typically has nearly double the amount of protein of traditional yogurt, which makes it an excellent option for someone trying to increase their protein intake, says Rifkin. “Yogurt is also a great source of probiotics—which supports gut health—and can be easily paired with other foods like fruits and nuts to increase the nutritional value of a snack,” she says.
chocolate covered strawberry yogurt clusters 🍓🍫 -chopped strawberries -1 cup greek yogurt -1 tsp vanilla extract -3 to 4 tbsp honey or agave -1 cup chocolate chips -1 tbsp coconut oil mix the yogurt, honey, and vanilla, fold in the chopped strawberries. scoop into clusters and freeze for 1-2 hours. once they are frozen, coat the clusters in the melted chocolate. place back into the freezer for another 10 min #healthyrecipes#healthydessert#easyrecipes#strawberries
This was definitely one of the best treats I have ever tried. I had so much fun dipping the frozen yogurt clusters in melted dark chocolate. Once they were finished, I couldn’t stop telling my partner how much I adored them.
Keep in mind that this recipe takes at least a few hours to finish because you have to reserve time for the yogurt to freeze. It’s ideal to make it on meal-prep days, and then you can just reach for it in your freezer when you need a quick snack.
Overall, they were very satisfying and brought me much more joy than my usual protein bars ever could. Plus, they’re super customizable.
I can’t wait to try these stuffed with mango, blueberries, or cherries. (Quick tip: To save your teeth and jaw, let them thaw a little before eating so they aren’t rock-solid when you go in for a bite.)
7. Trader Joe’s Red Lentil Pasta
Trader Joe’s Red Lentil Pasta topped with tomato sauce and parmesan cheese (Photo: Ashia Aubourg)
People cannot stop making videos detailing their admiration for Trader Joe’s Red Lentil Sedanini Pasta. According to many, it’ll help you create a ten-minute dinner with no fuss. Just one serving—about one cup of dry penne—contains 15 grams of protein.
Lentil pasta is a great source of plant-based protein, says Benali. “It’s an excellent option for vegetarians and vegans, offering a nutritious alternative to traditional pasta,” she says. Plus, it’s high in fiber because it contains nearly six grams, Rifkin adds.
While I kept my pasta simple (I topped mine with tomato sauce and Parmesan cheese), you can customize this dish to your liking, Rifkin says. “For added nutrition, I recommend tossing in a handful of greens like spinach or baby kale,” she says. Leafy greens add nutrients like fiber, iron, magnesium, potassium, and calcium.
If you need inspiration, check out @lexiewoodardd‘s vegetable red lentil pasta.
As a vocal pasta lover, I was pleasantly surprised by how delicious this noodle dish tasted.
While savoring my delicious red lentil pasta and reflecting on all the recipes I’ve tested, I came to the realization that upping your protein intake should never come at the expense of flavor in your favorite meals.
The author (Photo: Dominic Freddura)
Ashia Aubourg is a freelance food writer based in the northeast. Her passion for food stemmed from the hours she spent binge-watching cooking shows when she was just six years old. Aside from testing new recipes in her kitchen, she enjoys hiking, taking long walks, and foraging for mushrooms.
A few times a day, drink two cups of cold water on an empty stomach for weight loss.
After drinking two cups (half a liter) of water, you can get a surge of the adrenal hormone noradrenaline in your bloodstream, as if you had just smoked a few cigarettes or had a few cups of coffee, boosting your metabolic rate up to 30 percent within an hour, as shown below and at 0:22 in my video Optimizing Water Intake to Lose Weight. When put to the test in randomized controlled trials, that appeared to accelerate weight loss by 44 percent, making drinking water the safest, simplest, and cheapest way to boost your metabolism.
Now, this entire strategy may fail if you’re on a beta-blocker drug. (Beta blockers are typically prescribed for heart conditions or high blood pressure and tend to end with the letters lol, such as atenolol, nadolol, or propranolol, sold as Tenormin, Corgard, or Inderal, respectively.) So, for example, as you can see below and at 0:59 in my video, if you give people the beta-blocker drug metoprolol (sold as Lopressor) before they drink their two cups (480 mL) of water, the metabolic boost is effectively prevented. This makes sense since the “beta” being blocked by beta blockers are the beta receptors triggered by noradrenaline. Otherwise, drinking water should work. But what’s the best dose, type, temperature, and timing?
Just a single cup (240 mL) of water may be sufficient to rev up the noradrenaline nerves, but additional benefit is seen with drinking two or more cups (480 mL). A note of caution: One should never drink more than about three cups (710 mL) in an hour, since that starts to exceed the amount of fluid your kidneys can handle. If you have heart or kidney failure, your physician may not want you to drink extra water at all, but even with healthy kidneys, any more than three cups of water an hour can start to critically dilute the electrolytes in your brain with potentially critical consequences. (In How Not to Diet, I talk about a devastating, harrowing experience I had in the hospital as an intern. A patient drank himself to death—with water. He suffered from a neurological condition that causes pathological thirst. I knew enough to order his liquids to be restricted and have his sink shut off, but I didn’t think to turn off his toilet.)
Getting back to it. What kind of water are we talking about? Does it have to be plain, regular water? It shouldn’t matter, right? Isn’t water just water whether it’s flavored or sweetened in a diet drink? Actually, it does matter. When trying to prevent fainting before blood donation, drinking something like juice doesn’t work as well as plain water. When trying to keep people from getting dizzy when they stand up, water works, but the same amount of water with salt added doesn’t, as seen below and at 2:40 in my video. What’s going on?
We used to think the trigger was stomach distention. When we eat, our body shifts blood flow to our digestive tract, in part by releasing noradrenaline to pull in blood from our limbs. This has been called the gastrovascular reflex. So, drinking water was thought to be a zero-calorie way of stretching our stomachs. But, instead, if we drink two cups (480 mL) of saline (basically salt water), the metabolic boost vanishes, so stomach expansion can’t explain the water effect.
We now realize our body appears to detect osmolarity, the concentration of stuff within a liquid. When liquids of different concentrations were covertly slipped into people’s stomachs via feeding tubes, detection of plain water versus another liquid was demonstrated by monitoring sweat production, which is a proxy for noradrenaline release. It may be a spinal reflex, as it’s preserved in people who are quadriplegic, or picked up by the liver, as we see less noradrenaline release in liver transplant patients (who’ve had their liver nerves severed). Whichever the pathway, our body can tell. Thought we only had five senses? The current count is upwards of 33.
In my Daily Dozen recommendation, I rank certain teas as among the healthiest beverages. After all, they have all the water of water with an antioxidant bonus. But, from a weight-loss perspective, plain water may have an edge. That may explain the studies that found that overweight and obese individuals randomized to replace diet beverages with water lost significantly more weight. This was chalked up to getting rid of all those artificial sweeteners, but, instead, it may be that the diet drinks were too concentrated to offer the same water-induced metabolic boost. As you can see below and at 4:29 in my video, diet soda, like tea, has about ten times the concentration of dissolved substances compared to tap water. So, plain water on an empty stomach may be the best.
Does the temperature of the water matter? In a journal published by the American Society of Mechanical Engineers, an engineering professor proposed that the “secret” of a raw food diet for weight loss was the temperature at which the food was served. “Raw food, by its very nature, is consumed at room temperature or lower.” To bring two cups (480 mL) of room-temperature water up to body temperature, he calculated the body would have to dip into its fat stores and use up 6,000 calories. Just do the math, he says: A calorie is defined as the amount of energy required to raise one gram of water one degree Celsius. So, since two cups of water are about 500 grams and the difference between room temp and body temp is about a dozen degrees Celsius, it’s about 500 x 12 = 6,000 calories needed.
Do you see the mistake? In nutrition, a “calorie” is actually a kilocalorie, a thousand times bigger than the same word used in the rest of the sciences. Confusing, right? Still, I’m shocked that the paper was even published.
So, drinking two cups of room-temperature water actually takes only 6 calories to warm up, not 6,000. Now, if you were a hummingbird drinking four times your body weight in chilly nectar, you could burn up to 2 percent of your energy reserves warming it up, but it doesn’t make as much of a difference for us.
What about really cold water, though? A letter called “The Ice Diet” published in the Annals of Internal Medicine estimated that eating about a quart (1 L) of ice—like a gigantic snow cone without any syrup—could rob our body of more than 150 calories, which is the “same amount of energy as the calorie expenditure in running 1 mile.” It’s not like you directly burn fat to warm up the water, though. Your body just corrals more of the waste heat you normally give off by constricting blood flow to your skin. How does it do that? Noradrenaline.
If you compare drinking body-temperature water, room-temperature water, and cold water, there’s only a significant constriction in blood flow to the skin after the room-temperature water and the cold water, as seen below and at 6:39 in my video.
What’s more, as you can see here and at 6:45 in the video, neither the warm nor tepid water could boost metabolic rate as much as cold (fridge temperature) water. Our body does end up burning off more calories when we drink our water cold (at least indirectly).
So, two cups of cold water on an empty stomach a few times a day. Does it matter when? Yes, watch my Evidence-Based Weight Loss lecture to see how you can add the benefit of negative-calorie preloading by drinking that water right before your meals.
Too good to be true? No. Check out my other three videos on water and weight loss in the related posts below.
In Hormonal Imbalances, clinical advisor Paula Reed joins the host to delve into the intricacies of the DUTCH test, a specialized hormone test used to provide an in-depth analysis of adrenal and sex hormones as well as liver function. The conversation highlights the differences between the DUTCH test and the foundational tests taught in the Functional Diagnostic Nutrition (FDN) program, emphasizing that while both have their merits, the DUTCH test offers more comprehensive data.
Reed explains that this test is particularly useful for understanding complex issues such as hormone imbalances and sluggish liver clearance, especially in mature women dealing with hormone therapy or menopausal symptoms. She goes over the detailed results of a recent DUTCH test from one of her clients, thoroughly explaining how she interprets each part of the test and how she would establish a protocol for addressing the findings. Paula emphasizes a holistic approach to treatment, combining lifestyle adjustments with specific supplement recommendations tailored to the individual’s unique metabolic needs.
Hormonal Imbalances: Topics
00:00 Introduction and Episode Overview
01:16 Meet Paula Reed: Clinical Advisor and Wellness Expert
02:03 Understanding the DUTCH Test and Its Importance
07:31 Hormone Analysis: Estradiol and Progesterone
10:46 Adrenal Hormones and Cortisol Patterns
14:54 Liver Clearance and Metabolism Insights
17:55 Estrogen Metabolism and Health Implications
24:55 Cortisol, Melatonin, and Gut Health
27:16 Analyzing Kidney Elimination and Cortisol Levels
27:59 Mini Organic Acids Test and Vitamin Markers
29:11 Neurotransmitter Markers and HPA Axis Dysfunction
29:48 Addressing Mycotoxins and Estrogen Metabolism
30:51 Q&A: DUTCH Test and Hormone Questions
33:01 Advice for New Graduates and Practitioners
43:52 Client Case Study: Liver Support and Estrogen Metabolism
45:33 Balancing Labs and Lifestyle for Optimal Health
47:58 Conclusion and Future Plans
Where to Find Paula Reed
More About FDN
Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.
cGAS-STING, Inflammation, and Neurodegeneration: Summary
cGAS-STING, Inflammation, and Neurodegeneration delves into the scientific study of the cGAS-STING pathway and its critical role in age-related inflammation and neurodegeneration. The hosts discuss recent research findings that establish this pathway as a driver for chronic inflammation in the peripheral organs and the brain, which are central to aging and diseases such as Alzheimer’s and Parkinson’s. By blocking the cGAS-STING signaling, it is suggested that the progression of these neurodegenerative conditions could potentially be halted, highlighting the importance of mitochondria and enzyme signaling in combating aging phenomena.
Dr. Gonshor elaborates on the mechanisms by which the cGAS-STING pathway operates, focusing on its role in immune response and inflammation. The discussion underscores the significance of mitochondrial DNA in aging and how its displacement triggers inflammation in brain cells, particularly microglia. This cellular disruption is posited as a potential factor linking mitochondrial dysfunction with chronic inflammation, thus contributing to age-associated cognitive decline and frailty.
The episode also covers the broader implications of these findings in terms of autoimmune conditions and provides a context for considering inflammation as a hallmark of aging. Listeners are encouraged to participate by submitting questions and engaging with upcoming topics. The podcast aims to offer an objective, evidence-based view on pivotal scientific topics affecting health and aging.
cGAS-STING, Inflammation, and Neurodegeneration: Topics
00:00 Introduction to Today’s Topic: cGAS-STING
00:39 Understanding cGAS-STING and Its Importance
01:15 H. pylori and Its Relevance
03:39 Deep Dive into cGAS-STING Study
05:59 Mechanisms and Implications of cGAS-STING
12:27 Key Takeaways and Conclusions
13:20 Q&A and Closing Remarks
Previous Episodes
Grab a copy of the studies and catch up on previous episodes by CLICKING HERE
Scientific Literacy Course
In a world propelled by science and technology, understanding the fundamental principles of science is no longer just an advantage—it’s a necessity. To thrive in tomorrow’s world, become equipped not just with scientific knowledge, but with the ability to critically engage. Grab the Scientific Literacy Course offered by FDN by CLICKING HERE
“Mastering Podcast Interviews” features Victoria Bennion, the founder of The Best Podcast Guest Booking Agency, who shares her expertise on the art of securing podcast interviews and her personal health journey. Victoria’s agency helps business owners and authors grow their brands through podcast guest appearances, providing comprehensive support from audio consultations to media kits and preparing clients for successful interviews.
She highlights the importance of not being salesy, delivering value to listeners, and building a relationship with the audience, along with practical advice on setting up equipment and refining one’s online presence to make an excellent impression on podcast hosts. Victoria also shares her own health story, detailing her experiences with supraventricular tachycardia (fast heartbeat) and post-viral fatigue syndrome, leading to her deep empathy and interest in holistic health.
The podcast transitions into discussing strategies for becoming a compelling podcast guest, such as researching the show, preparing bullet points, and using storytelling to engage listeners. Finally, Victoria emphasizes the need to overcome fear and take action by pitching oneself to podcasts, assuring that taking the first step can lead to significant rewards for one’s business.
Mastering Podcast Interviews: Topics
01:02 Meet Victoria: Our Expert Guest
02:11 Victoria’s Health Journey
04:18 Overcoming Health Challenges
07:10 Discovering Holistic Health Solutions
12:05 Transition to Podcasting
14:29 The Power of Podcast Interviews
16:15 Preparing for Your Podcast Appearance
23:56 Microphone and Camera Setup for Podcasts
24:17 Choosing the Right Microphone
24:58 Additional Equipment for Video Podcasts
27:29 Importance of Online Presence for Podcast Guests
31:52 Creating a Professional One Sheet
33:37 Effective Podcast Pitching Strategies
37:38 Booking Services for Podcast Guests
42:34 Final Thoughts and Recommendations
Where to Find Victoria Bennion
More About FDN
Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.
If you drink two cups of water, the adrenal hormone noradrenaline can surge in your bloodstream, similar to the response of smoking a few cigarettes or having a few cups of coffee.
Given the 60 percent surge in noradrenaline within minutes of drinking just two cups of water, as shown in the graph below and at 0:13 in my video What Is the Safest Metabolism Booster?, might one be able to get the weight-loss benefits of noradrenaline-releasing drugs like ephedra—without the risks? You don’t know until you put it to the test. Published in the Journal of the Endocrine Society, the results were described as “uniquely spectacular.” Researchers found that drinking two cups of water increased the metabolic rate of men and women by 30 percent. The increase started within ten minutes and reached a maximum within an hour. In the 90 minutes after drinking one tall glass of water, the study participants burned about an extra 25 calories (100 kJ). Do that four times throughout the day, and you could eliminate 100 additional calories (400 kJ). That’s more than if you had taken ephedra! You’d trim off more calories drinking water than taking weight-loss doses of the banned substance ephedrine (the active component of ephedra) three times a day. And we’re just talking about plain, cheap, safe, and legal tap water.
Using the Ten-Calorie Rule I’ve explained previously, drinking that much water could make us lose ten pounds over time unless we somehow compensated by eating more or moving less. Concluded one research team, “In essence, water drinking provides negative calories.
A similar effect was found in overweight and obese children. Drinking about two cups of water led to a 25 percent increase in metabolic rate within 24 minutes, and it lasted at least 66 minutes, until the experiment ended. So, just getting the recommended daily “adequate intake” of water—about 7 cups (1.7 L) a day for children aged 4 through 8, and for ages 9 through 13, 8 cups (2.1 L) for girls and 10 cups (2.4 L) for boys, as shown below and at 1:45 in my video—may offer more than just hydration benefits.
Not all research teams were able to replicate these findings, though. For example, one found an increase of only about 10 to 20 percent, while another found only a 5 percent increase, and yet another team found effectively none at all. What we care about, though, is weight loss. The proof is in the pudding. Let’s test the waters, shall we?
Some researchers suggest that the “increase in metabolic rate with water drinking could be systematically applied in the prevention of weight gain….” Talk about a safe, simple, side-effect-free solution. It’s free in every sense. Drug companies may spend billions of dollars getting a new drug to market. Surely a little could be spared to test something that, at the very least, couldn’t hurt. That’s the problem, though. Drinking water is a “cost-free intervention.”
There are observational studies suggesting that those who drink four or more cups (1 L) of water a day, for example, appear to lose more weight, independent of confounding factors, such as drinking less soda or exercising more. What happens when you put it to the test?
In 2013, “Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects” was published. Fifty “overweight girls”—who were actually women, aged 18 to 23—“were instructed to drink 500 ml [2 cups] of water, three times a day, half an hour before breakfast, lunch, and dinner, which was over and above their daily water intake” and without otherwise changing their diets or physical activity. The result? They lost an average of three pounds (1.4 kg) in eight weeks. What happened to those in the control group? There was no control group, a fatal flaw for any weight-loss study due to the “Hawthorne effect,” where just knowing you’re being watched and weighed may subtly affect your behavior. Of course, we’re just talking about drinking water. With no downsides, why not give it a try? I’d feel more confident if there were some randomized, controlled trials to really put it to the test. Thankfully, there are!
I hate it when the title ruins the suspense. “Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults.” Overweight and obese men and women randomized to two cups of water before each meal lost nearly five pounds more body fat in 12 weeks than those in the control group, as shown below and at 4:08 in my video. Both groups were put on the same calorie-restricted diet, but the one with the added water lost weight 44 percent faster.
A similar randomized controlled trial found that about 1 in 4 in the water group lost more than 5 percent of their body weight compared to only 1 in 20 in the control group. The average weight-loss difference was only about three pounds (1.3 kg), but those who claimed to have actually complied with the three-times-a-day instructions lost about eight more pounds (4.3 kg) compared to those who only drank the extra water once a day or less. This is comparable to commercial weight-loss programs, like Weight Watchers, and all the participants did was drink some extra water.
