TAKING ACTION: ✅Comment LOCKED IN below if you’re ready to crush goals in October as we reduce processed sugar and increase our micronutrient intake! Good morning, and Happy Monday, friends! We’re officially in the last quarter of 2026—can you believe it?! Just last week, I mentioned the importance of finishing strong—and that message couldn’t be more relevant right now as we close out the year. If you want to finish 2026 strong, the time to lock in is now. 💯 Here’s what you can expect in our small group this month ⬇️ 📌Blood Sugar/Insulin Education and how it affects your overall health and ability to burn fat 📌The differences between natural sugars and processed sugars 📌Our small group Color Challenge (more deets coming in tomorrow’s post, so be sure to show up!) 🌈 📌Sugar Detox coming up at the end of the month! October is the perfect month to talk about all things sugar—and with our Color Challenge (consuming more colorful fruits and veggies), we’re going to learn how to offer our bodies the glucose they need without the crazy sugar spikes. It’s going to be a great month here in our small group. Show up. That’s all I ask. Here we go! 🚀 ✨ Reminder: If you’re under the care of a doctor or physician regarding insulin resistance, Hashimoto's, pre-diabetes, diabetes, etc., please continue to follow your doctor’s advice. Nothing stated in this month’s education is meant to be medical advice.

We have a lot to cover today, so let’s just get straight to the point. 👌 Yesterday, you learned about different strategies that help increase your cortisol levels in the mornings (which is when it should be elevated the most); however, the question still remains—how do we help lower our cortisol levels in the evenings so that we can create a healthy and optimal cortisol rhythm? Glad you asked, friend…⬇️ 😴Reduce amount of light exposure (overhead lighting, cell phones, and other devices, etc.) 😴Limit caffeine intake. If you go to sleep between 9:30-11:30 PM, it’s probably a good idea to stop consuming caffeine between 2:00-3:00 PM. 😴Limit stress (deep breathing is a very potent strategy that helps lower cortisol levels) 😴Consume a small amount of starchy carbs a couple of hours before bedtime (rice, potatoes, yams…) Again, while we don’t have the time or space to get too deep into these, rest assured, we will next week! In the meantime, feel free to listen to this amazing podcast on cortisol by Andrew Huberman! It’s long, but well worth the listen! 🎧 How to Control Your Cortisol &… - Huberman Lab - Apple Podcasts TAKING ACTION: - Again, which ones are you already doing? Which ones can you start doing today? - As always, share your weekly wins below! 🎉

Happy Monday, friends! We’ve discussed the importance of routine, focusing on the basics, and effective goal setting this month. When you get these three things in order, your chances of reaching your goals skyrocket! 🚀 Not only that, but having these three things in order also helps mitigate stress in your life—less decision fatigue, simple fundamental strategies, and clear goals…you get the picture. Speaking of stress, this week we’re talking all things cortisol (aka, your stress hormone)! In our group, we’re going to learn why cortisol matters when it comes to your overall health. (Hint: Cortisol isn’t the enemy, but too much of a good thing can indeed be a bad thing…💯) Along with all of the education here in our small group this week—think meal plan, strategic workouts, and more education all centered around helping you balance stress and cortisol! Seriously, there’s no need to continue stressing over cortisol because we have a plan! TAKING ACTION: ✅ Comment CORTISOL below if you’re ready to learn how this important hormone can make or break your wellness goals!

In the last couple of weeks, we’ve talked about— ✅ The importance of creating a sustainable routine ✅ The importance of getting back to your foundational basics While both of these topics are important to your overall long-term success, the truth is that there’s one more topic we need to pay attention to— 🎯 SETTING GOALS Why is this an important topic to discuss? Well, because we often set goals for ourselves out of desperation. We don’t think them through, nor do we even ask ourselves the right questions. When we flippantly set goals for ourselves, we quickly find ourselves burning out and eventually giving up. In case you haven’t noticed, burning out and giving up is exactly the opposite of what we really want. Learning how to effectively set realistic goals by asking yourself the right questions will help you succeed long-term, friends! It’s going to be a great week of challenging your thoughts around goal setting, and if you participate, you’ll end the week feeling confident in your ability to reach your goals! 🔥 Take a moment to see what’s coming up in our group this week. ⬇️ • MTHFR TRAINING this evening at 7pm CDT / 8pm EST TAKING ACTION: ✅ Comment GOALS below if you’re ready to challenge yourself this week and learn how to set goals that really work!

Alright, friends, we’re coming up on the weekend, and it’s time to celebrate our weekly wins! 🎉 Today is the day you get to celebrate your wins (aka, results). Wins are really just results, regardless of what they look like. What I love about celebrating our results is this ⬇️ 👉Results breed motivation. Most people think it’s the other way around, but that’s not completely true. Results breed motivation, and taking the time to celebrate your wins/results definitely breeds more motivation. This isn’t just fluff—it’s science. 💯 As I’ve mentioned before, celebrating signals the release of “feel good” chemicals in your brain, and your brain naturally wants to continue feeling that same way—and this, friends, is how celebrating your results breeds motivation! 🎉 We have our first AUGUST ZOOM tonight at 7pm CDT / 8pm EST!! TAKING ACTION: - Share your weekly wins/results and get motivated to crush your weekend, friends! I’m proud of you! 🎉 - Share your nutrition today. Set your intentions and make a plan for the weekend today!