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Sometimes your gut needs a reset—a chance to recover and recalibrate after digestive distress or feeling “off.”

A 24-hour reboot can help:
✅reduce bloating
✅improve digestion
✅support your microbiome

Here’s how:
Morning Protocol: Hydrate and Prepare Your Gut
☀️ Lemon Water + Apple Cider Vinegar (ACV) Kick-start your day with warm water, a squeeze of fresh lemon, and a splash of ACV.
➡️ Why It Works: This combination supports stomach acid production, which is essential for breaking down food and absorbing nutrients. It also promotes gentle detoxification through the liver.

☀️ Add Protein to Your Breakfast
Prioritize a small serving of lean protein to stabilize blood sugar and set the tone for steady energy throughout the day.
Simplify Your Meals: A Mono-Diet for 1 Day
🍲 Stick to Cooked Veggies + Lean Protein
➡️ Why It Works: A mono-diet of easily digestible, cooked vegetables (like zucchini, carrots, or spinach) and lean protein (such as chicken or fish) gives your gut a break. Fewer food
combinations mean less strain on digestion, allowing your body to focus on repair.

➡️ Bonus Tip: Include anti-inflammatory spices like turmeric or cumin to enhance digestion and soothe the gut lining.

☕ Sip Ginger Tea After Eating
➡️ Why It Works: Ginger supports gut motility, helping food move smoothly through your digestive system. It also reduces bloating and aids in calming any inflammation. This 24-hour gut reboot provides your digestive system with a rest from complex foods while delivering nutrients that support gut repair, motility, and balance.

It’s a simple, effective way to hit the reset button on your digestion and feel lighter, clearer, and more comfortable.

Your gut deserves a little TLC—why not start today?
Save this post as your go-to guide for a quick gut reset when you’re feeling off!

➡️Don't forget registration is open for our 6 week weightloss transformation kicking off January 20th! We are also filling 1:1 client spots for January starts so commit to your 2025 goals and go into the holidays knowing you have a clear plan.

Coach Jess IHP2. CNC, CPT

Texts like these make my heart full.♥️

I received this text a few minutes ago from a client. How incredible is this?

No fads, no shots, no insane plans that aren’t sustainable.

Real food, real life, new outlook.

Health is invaluable.

I could not be more proud of her! ♥️

It’s Functional Friday! Let’s talk!

Got a sweet tooth? 🤭 Here are 6 high-protein sweet snacks for a healthy gut!

💗 Dark Chocolate Avocado Mousse
Ingredients: 1 ripe avocado, 2 tbsp cocoa powder, 1 tbsp honey, 1 scoop protein powder
Benefits: Protein, healthy fats, and antioxidants.

💗 Chickpea Cookie Dough
Ingredients: 1 can chickpeas (drained and rinsed), 2 tbsp almond butter, 1 tbsp honey, a handful of dark chocolate chips
Benefits: High in protein and fiber, low in sugar.

💗 Pumpkin Seed Energy Balls
Ingredients: 1 cup oats, 1/2 cup pumpkin seeds, 1/4 cup almond butter, 1/4 cup honey, 1 scoop protein powder
Benefits: Protein, fiber, and healthy fats.

💗 Greek Yogurt with Berries and Chia Seeds
Ingredients: 1 cup Greek yogurt, a handful of mixed berries, 1 tbsp chia seeds, a drizzle of honey
Benefits: High in protein and probiotics, antioxidants, and fiber.

💗 Chia Seed Pudding
Ingredients: 3 tbsp chia seeds, 1 cup almond milk, 1 tsp vanilla extract, a drizzle of maple syrup
Benefits: High in protein, fiber, and omega-3 fatty acids, supports digestion.

💗 Almond Butter and Apple Slices
Ingredients: 1 apple, 2 tbsp almond butter, a sprinkle of cinnamon
Benefits: Protein, healthy fats, and fiber

What’s your go-to gut healthy snack right now?

6 hormone-supporting nutrients you don’t want to miss ✅

➪ Magnesium
I’ve found that when I prioritize magnesium-rich foods, like leafy greens and nuts, or take a supplement before bed, my stress levels are way more manageable. It also plays a big role in
progesterone production, which is key for hormone balance, especially during perimenopause.

➪ Zinc
Zinc was a nutrient I overlooked for a long time, but after noticing sluggishness and hormonal imbalances, I discovered that zinc is vital for thyroid function and testosterone production. Now, I
make sure to include zinc-rich foods in my meals, especially when I feel like my hormones are off.

➪ Vitamin D
I’ve had clients (and myself at times!) with low Vitamin D, and the difference it makes is incredible. Vitamin D works as a hormone itself, supporting thyroid health and balancing estrogen, which is
crucial for women during menopause.

➪ Selenium
Selenium is a tiny but mighty mineral that I’ve found to be essential for thyroid health, especially for those who struggle with hypothyroidism. I make sure to get a handful of Brazil nuts every week to boost selenium intake and keep inflammation in check.

➪ Omega-3 Fatty Acids
Omega-3s are not only amazing for heart health but also play a critical role in hormone production, especially progesterone. I’ve noticed that getting enough Omega-3s helps reduce inflammation and stabilize my mood. It’s a nutrient I recommend to most woman trying to balance their hormones.

➪ B Vitamins (especially B6, B9, and B12)
B6 is especially helpful for regulating progesterone and estrogen, while B9 (folate) and B12 are involved in hormone detoxification. I’ve seen women bounce back from energy slumps just by
increasing their intake of these vitamins through food or quality supplements.

Ready to optimize your hormone health and feel like yourself again? DM me to get started. 📥

🧬It's Functional Friday!👇

10 reasons you’re struggling to heal your hormones: ⤵

👎1. You Have a Leaky Gut
A compromised gut lining can lead to inflammation and hormone imbalances. I can’t stress enough just how important healing your gut is for hormonal health.

👎 2. You’re Consuming a Diet High in Processed Foods
Processed foods can contain harmful additives and lack essential nutrients, disrupting your hormonal balance.

👎 3. Your Detox Pathways Are Closed
If your liver and other detox organs are overwhelmed, they can't efficiently process and eliminate excess hormones.

👎 4. You’re Not Eating Enough
Undereating can stress your body and disrupt your hormone production. Ensure you're consuming enough calories and nutrients to support your metabolism and hormonal health.

👎 5. You’re in a Constant State of Fight or Flight
Chronic stress keeps your body in survival mode, affecting hormone production and regulation. Incorporate stress-management techniques like time with God, deep breathing, and regular exercise.

👎 6. You Have Vitamin and Mineral Deficiencies
Essential vitamins and minerals are crucial for hormone production and balance. Ensure you're getting enough nutrients, possibly through a high-quality supplement if necessary.

👎 7. You’re Only Focused on Calories In < Calories Out
While maintaining a healthy weight is important, focusing solely on calories can overlook the quality of your food and its impact on hormone health. Prioritize nutrient-rich, balanced meals.

👎 8. Your Thyroid Is Under Functioning
An underactive thyroid can disrupt the balance of multiple hormones in your body.

👎 9. You’re Trying a DIY Approach
Hormonal imbalances can be complex and multifaceted. Working with a professional can provide you with a personalized and effective approach to root cause and healing (send me a DM to learn more).

👎 10. Your Blood Sugar Is on a Daily Rollercoaster
Frequent blood sugar spikes and crashes can wreak havoc on your hormones. Maintain stable blood sugar levels by eating balanced meals with protein, healthy fats, and fiber.

On a scale of 1-10 how balanced do you think your hormones are?

It's Functional Friday! Let's talk hormones!

Your hormones affect EVERY part of your health.

👉 Just like putting aside a little savings each day, caring for our hormones now sets the stage for a brighter, healthier future. Each mindful, hormone-healthy choice we make, whether it's nourishing foods, regular exercise, or stress management, acts as an investment in our long-term well-being.

👉 And here's where the magic happens – as we persist in these efforts, the benefits start to compound. Just like a snowball rolling downhill, the impact grows exponentially over time, leading to profound improvements in the way we feel day-to-day.
If you want to truly thrive, start investing in your hormone health. 💗

Ready to get your hormones back to balance? Sign up for a free discovery call to learn about how I create step-by-step plans for my clients to help them reach their health and weight loss goals. Link in the comments.

Lunch made simple.

This is one of my favorite quick and easy go to lunches. Takes 10-12 min to whip up whether I prep it to eat at the office or I come home for lunch.

Vegetables, lean protein, and homemade hummus.

I marinate chicken breast in coconut amino’s and use them throughout the week. I make the hummus fresh whenever I need it and store it. Hummus is so good! Dip protein and veggies in it! 😍

Hummus is something I will not buy store-bought.
Why you ask…

1. it is incredibly simple to make and only takes a couple minutes.

2. Store-bought hummus generally has inflammatory oils like soybean oil or canola oil. I use pure olive oil in mine.

3. I don’t have to worry about “natural flavors.” A lot can be hidden under that umbrella. You don’t really know what you’re getting.

4. When made homemade there are no added chemicals or preservatives.

If you’ve never made it, you totally should! I’m happy to post up the recipe if y’all would like! ♥️

Real Talk...

How you look and feel is how you live your life.

You prioritize what’s important to you.

And put off or dismiss what’s not. Using the excuses like schedule, kids etc.

99% of the general population wants to lose weight.

But 1/2 of them don’t want to do the work required to get there and so they stay stuck or jump around from one fad to another never sustaining any results.

Here's the thing, fat loss isn’t impossibly hard, but it does require consistency, commitment, discipline and realistic expectations.

It’s not your genetics.

Everyone is genetically low and high in some ways.

But I’ll be honest and tell you that you have to show up for the basic stuff. Stop looking for the most complicated options. Start with the basics.

👉Eat well.
👉Train right.
👉Sleep deep.
👉Get outside.
👉Control stress.

Not when you "feel" like it.
Not when it’s convenient for you.
But every day.

Here's the truth...we over complicate it.

You don’t have to sacrifice the foods you love 100% of the time.
You don’t have to train for 5 hours a day.

But you do need to have the self awareness and discipline it takes to get to your next level.

WHO DO YOU WANT TO BE?

Ask yourself the following questions:

📍What does that person have that I want to embody?

📍What does their lifestyle look like?

📍How do they eat?

📍How do they train?

📍What do they do when they wake up?

📍What do they do before bed?

📍How do they talk to themselves?

📍What do I have to learn from this woman?

📍How can I be inspired by this woman?

Keep in mind, you’ll most likely make bad decisions when you’re:

🤪Tired
🤪Stressed
🤪Hungry

Also, give yourself some grace.

You just have to take step by step action and just focus on doing the next best thing to push that needle forward.

Just start with ONE THING and own it. Commit to it.

Self awareness = self acceptance.
This allows for conquering goals.

Keep going, you got this. ❤️

If you want to catapult yourself towards your goals with a clear plan and accountability, DM me, raise your hand below, or book a call using the link in the comments. 

Coach Jess ♥️💪

🔥 It’s Functional Friday and I want to talk about “The Mind Of Those Who Successfully Reach Their Health Goals.”🔥

Ever wondered what goes on inside the minds of those who reach their health goals? 💭

Achieving your health goals goes far beyond diet and exercise—it's about cultivating the right mindset.

Here are 9 key beliefs that people who achieve their health goals typically share:

🔑 “Change Begins with My Actions”: Understand that your health journey starts with the choices
you make daily. Each action, no matter how small, contributes to your well-being.

🔑 “Commitment to Health is a Lifelong Journey”: Health isn't a destination but a continuous journey.
Be committed to making sustainable changes you can maintain for life.

🔑 “Resilience is Built Through Overcoming Challenges”: Challenges are inevitable, but each
obstacle overcome strengthens your resilience.

🔑 “Self-Compassion is Crucial to My Health Journey”: Treat yourself with kindness and
understanding, recognizing that setbacks are a part of the process.

🔑 “Adaptability is Key to Sustaining My Health”: Flexibility in your approach allows you to adapt to
new information, changing circumstances, and evolving goals.

🔑 “Gratitude Enhances My Appreciation for My Body”: Cultivate gratitude for your body’s
capabilities and the progress you’ve made.

🔑 “Success is the Result of Daily Habits”: Small, consistent actions accumulate over time, leading
to significant and lasting results.

🔑 “Consistency Over Motivation”: Rely on consistency rather than fleeting motivation. Building
routines and sticking to them is key to success.

🔑 “Mind Over Mood”: Don’t let temporary moods dictate your actions. Stay committed to your
health goals regardless of how you feel in the moment.

Any other mindset quotes you’d add?

My passion and gift God gave me is to teach and promote health. Not sickness. Love helping people feel better and choose health.

Grateful for my purpose and passion everyday. ❤️

Many of you know I help women over 30 lose weight but my practice offers so much more including functional lab testing and wellness protocols.

For a limited time I am adding a cortisol test to my 1:1 weightloss program! This is huge and something I’ve never done. Cortisol is mostly responsible for that dreaded belly fat.

Cortisol follows a natural curve so by just testing it once in the morning you are missing valuable information. My clients test 3 times throughout the day before we send it into the lab so we can see what it is doing in a 24 hr period.

Ready to stop guessing? Ready to lose weight and gain health and balance? DM me, comment below, or book a free call (link in the comments.)

Remember, it’s not about losing weight to get healthy. It’s about getting healthy so you can lose weight.

Your body wants to drop extra weight but an unbalanced body does not work for you. Let’s change that! ♥️

It’s winning Wednesday and 2 days into our LBD 6 week transformation challenge and the ladies are already winning!

Check this out!

My programs work whether you are looking for 1:1 accountability or a group setting.

If you are unhappy with extra weight, bloated, fatigued you can turn it around and not only lose the weight but gain wellness in the process.

I blacked out her name to protect her privacy.

Show this lady some love!

✨ BALANCING ESTROGEN: what are the best foods to eat?
Managing estrogen levels through diet is one of the best ways to help combat an imbalance.

Here are some of the top foods to eat for high and low estrogen levels:

⬆️ For High Estrogen: High estrogen can lead to various symptoms like weight gain, bloating, mood swings, and menstrual irregularities. Foods that help metabolize and detoxify estrogen can be beneficial:

🔹Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts, Kale): These vegetables contain indole-3-carbinol, which is converted into diindolylmethane (DIM) in the body. DIM helps to break down estrogen into less potent forms, aiding in its elimination.

🔹Fiber-rich Foods (Flaxseeds, Oats, Apples, Berries): Fiber helps bind estrogen in the digestive tract. Once bound, estrogen is less likely to be reabsorbed into the bloodstream and can be more effectively eliminated from the body.

🔹Sulfur-rich Foods (Garlic, Onions): Sulfur aids in liver detoxification processes, including the detoxification of estrogen.

🔹Green Tea: Contains polyphenols that support the liver and help detoxify excess estrogens.

⬇️ For Low Estrogen: Low estrogen can cause symptoms such as hot flashes, dry skin, thinning hair, and bone density loss. Foods that naturally boost estrogen levels or support estrogen balance can help:

🔹Soy Products (Tofu, Tempeh, Edamame): Soy contains phytoestrogens, particularly isoflavones, which can mimic the effects of estrogen in the body, helping to balance low levels.

🔹Seeds (Sesame Seeds, Sunflower Seeds): Seeds are rich in lignans and essential fatty acids that can support hormonal balance. Sesame seeds, in particular, have phytoestrogens that can help with low estrogen levels.

🔹Nuts (Almonds, Walnuts): Nuts are high in healthy fats and protein, which can support overall hormonal health. They also contain phytoestrogens.

🔹Herbs (Red Clover, Licorice Root): These herbs contain phytoestrogenic properties that can mimic estrogen and are often used in herbal remedies for menopausal symptoms due to low estrogen.

Is this post helpful? Let me know in the comments!

Carrying around extra weight, bloated, fatigued, and ready to get feel like yourself again? DM me or book a call with the link in the comments.