It's easy to get caught up in all the health trends—saunas, red light therapy, cold plunges, expensive supplements—but at the end of the day, nothing will trump the basics.

In this episode, I'm walking you through two lifestyle changes I've made recently that are supporting my health in a big way. One is a little "crunchy," and one is super accessible. Neither replaces the big rocks of health (like reducing processed foods, stabilizing blood sugar, managing stress, and getting good sleep), but both have helped me reinforce the foundation.

Here's what we dive into:

• Why I started milling our own flour (and what you're really getting in store-bought flour)

• What "bleached" flour actually means—and what that's doing to your body

• What's really in dough conditioners (and why you want to avoid them)

• How fresh-milled flour tastes better, saves money, and massively improves nutrient density

• The simple morning fiber drink I take with psyllium husk and citrus

• How fiber helps you detox and reduce inflammation

• Why detox pathways matter for fat loss, hormones, and inflammation

And most importantly, how to stop chasing trends and come back to the daily practices that actually move the needle.

Join me for my 4-week Impact Inflammation Group kicking off in January!
We'll focus on:

• Simple changes that lower inflammation

• Meal ideas & recipes

• Supplement recommendations

• Education around detox, gut health, blood sugar & more

👉 Join the 4-Week Impact Inflammation Group – Click here

• 🌾 Organic Wheat Berries I Use

• ⚙️ Grain Mill I Bought

• 🧃 Psyllium Husk Fiber I Use

• 💡 My Favorite Red Light Therapy Device

If you found this episode helpful, please share it with a friend, post it to your stories, or send me a DM! Your shares mean the world.

Let's get back to what actually works—small shifts with powerful results.

Episode Summary:
I recently decided to go back into a weight loss phase, and in this episode, I'm telling you exactly why.
Spoiler alert: it's not because I hate my body or feel like a failure—it's because of what I learned about how excess body fat impacts your brain, your long-term health, and your everyday clarity, energy, and decision-making.

We'll talk about:

• Why "feeling fine" can actually be a red flag if it keeps you stuck in complacency

• What I'm changing—even though I was already eating well and exercising

• How excess fat reduces brain volume, blood flow, and function (even if you feel healthy)

• Why your brain is absolutely capable of healing and what it needs to do that

• The real meaning of anti-inflammatory weight loss (and it's not just about food)

I'm also answering some of the biggest questions that come up around inflammation and weight, including:

• Can you heal your brain if damage has already been done?

• What if you know you need to lose weight but you're just not ready?

• What if you're overwhelmed and don't know where to start?

• How do you even know if inflammation is a problem for you?

Join me for IMPACT: Inflammation, starting January 5th.

This 4-week experience is designed to help you:

• Lower inflammation and support brain health

• Learn the why behind fat loss and metabolic function

• Implement anti-inflammatory changes that actually work for real life

• Access done-for-you meal plans, supplement guides, grocery lists, and more

You'll get:
✔️ Weekly education
✔️ Real tools & structure
✔️ No extremes, no guilt
✔️ Massive support

👉 Click here to join IMPACT: Inflammation now
We start Monday, January 5th — don't wait.

In this powerful episode, I'm opening up about a recent decision to return to weight loss mode—not from a place of shame or desperation, but from clarity, alignment, and a deep understanding of how excess body fat impacts more than just how we look or feel. It impacts our brain health, our energy, our clarity, our future.

Join me in January - IMPACT: Inflammation
A full month of education, meal ideas, supplement recommendations, lab recommendations and details around my current weight loss journey.

Secure Your Spot Now

In this episode I'm sharing:

• What really prompted this shift for me

• The danger of getting stuck in "better than I was" complacency

• The shocking science around how excess weight affects brain volume and function

• Why inflammation is not just a buzzword—it's a foundational factor in aging, disease, and cognitive decline

• And what I'm doing about it now—right through the holidays

If you've been feeling like something's "off," or you're functioning fine but not fully thriving, this episode is your invitation to reevaluate. It's not too late. And you're not too far gone.

🎯 Ready to take action with me?

Join me in January for IMPACT: Inflammation—a full month dedicated to healing your body and brain with an anti-inflammatory approach.

You'll get:

• Anti-inflammatory meal plans & grocery guides

• Weekly education on weight, inflammation, hormones & brain health

• Supplement & lab recommendations

• Tools for real-life, sustainable change

Secure Your Spot Now

You're not avoiding the scale.
You're not avoiding the bank statement.
You're not avoiding the hard conversation or the overflowing inbox.

You're avoiding how you think you'll feel when you see it.

But here's the truth:
You already feel that way.

You already feel heavy.
You already feel ashamed.
You already feel anxious and behind and overwhelmed.

Avoidance doesn't protect you — it prolongs your suffering.
It doesn't delay the pain — it drains you slowly while convincing you that you're safe.

In this episode, we're unpacking:

• Why avoidance feels like safety but functions like a trap

• What you're really running from (hint: it's not the number)

• Why facing it now is easier than carrying it another day

• And how to start moving forward — even if you're scared

This is the wake-up call for anyone avoiding the thing they know they need to face.
The number. The truth. The next step.

If you're ready to stop circling the truth and start standing in it — this one's for you.

If you're routinely feeling overwhelmed, you can't skip this episode. In fact, you probably ought to share it with all your friends who relate to routine overwhelm?

What if it's not so much that you're overwhelmed, but that you're being undisciplined, either with your focus, your time, your choices or your energy?

I'm telling you - this is one to save and share because boy, does it change the game!

Don't wait. Join me. This is a life-changing opportunity, and I say that with every ounce of seriousness that your life and your goals deserve!

Secure Your Spot

We treat the holidays like they're a 10-week freefall — but the truth is, most of your meals, your moments, and your mindset are still in your control. In this episode, I'll show you how to stay in your power without swinging to extremes.

You'll learn:

• The surprising "Holiday Math" that changes everything

• Why your inner narrative matters more than your plan

• How to use science-backed micro-moves to stay grounded

• Why movement, sleep, and sunlight aren't about discipline — they're about physiology

• The real reason people fall off during this season (hint: it's not willpower)

Whether you're feeling chaotic, discouraged, or like you always lose ground at this time of year — this episode gives you a new way to stay engaged, without guilt or rigidity.

For the first time ever, I'm giving you the opportunity to:

✅ Reserve your spot in the January–February cohort of DEFENSE (my 8-week coaching experience where we co-create your personalized defensive playbook),
AND
✅ Get an entire month of 1:1 coaching with me via Voxer — completely free.

That's right:
🎁 $5,000 worth of private coaching — totally free when you claim one of the 10 available spots.

Here's what that means:
For the entire month of December (excluding Christmas Eve & Day), you'll have Monday–Friday access to me via voice messaging.
You'll be able to reach out, talk through challenges, get feedback, and build momentum with me in your back pocket — before the group coaching even begins in January.

And no, this isn't a scaled-down version. This is daily, direct access to me — real coaching, real-time.

👉 Click here to claim yours now.
Spots are limited and will go fast. There are no applications required for this Black Friday offer — just first come, first served.

This is the time of year when most people hit pause on their goals.
They drift.
They defer.
They tell themselves, "I'll get serious again in January."

But what if this season — the one most people treat like an exception — could actually be your turning point?

In this episode, I'm talking about what I call Separation Season — the window of time between now and the New Year when small daily choices stack up and create the gap between stuck and unstoppable.
And spoiler alert: it's not about being perfect. It's about recommitting, over and over again, in small ways that move the needle.

But that's not all…

For the first time ever, I'm giving you the opportunity to:

✅ Reserve your spot in the January–February cohort of DEFENSE (my 8-week coaching experience where we co-create your personalized defensive playbook),
AND
✅ Get an entire month of 1:1 coaching with me via Voxer — completely free.

That's right:
🎁 $5,000 worth of private coaching — totally free when you claim one of the 10 available spots.

Here's what that means:
For the entire month of December (excluding Christmas Eve & Day), you'll have Monday–Friday access to me via voice messaging.
You'll be able to reach out, talk through challenges, get feedback, and build momentum with me in your back pocket — before the group coaching even begins in January.

And no, this isn't a scaled-down version. This is daily, direct access to me — real coaching, real-time.

👉 Click here to claim yours now.
Spots are limited and will go fast. There are no applications required for this Black Friday offer — just first come, first served.