“Conscious eating is a big step toward conscious living.” ~Natasha Pantovic TAKING ACTION: ✅ We talked about metabolism last week, and this week is all about mindful eating. Do you struggle with mindful eating? Does the term feel confusing for you? If so, this week is going to help! I think we can all agree—the holidays are in full swing! From here on out, there’s no escaping the holiday gatherings and parties. If I had to guess, most of us have at least one dinner, work party, or other event every week for the rest of the month. The goal isn’t to miss out on such special events that only happen once per year, but to learn how to navigate them well. So, how do you do this? While there are several practical tips we’ll talk about this week, the truth is that it starts with awareness. It starts with mindfulness. We hear this all the time, but do we really understand what it means? That’s what this week is all about, friends. We must understand this at a deeper level if we desire to act it out. 💯 The good news is that, as the quote above states, if you can master conscious eating, your journey toward conscious living will come a lot easier! Think about it—eating is often one of our biggest struggles. If we can learn how to eat mindfully, we can use the same fundamental ideas to live mindfully—and the holidays are the perfect time to live mindfully. What better time to be fully present, soak in the moments, and make memories that will last a lifetime?! ✨

“I have an enormous metabolism, so I’m lucky.” ~Mads Mikkelsen TAKING ACTION: ✅ After reading today’s post below, let me know your thoughts. Does this encourage you to allot seasons for muscle growth? I found the quote above, and instantly thought, “Yeah, you are lucky.” I immediately stopped my thought in its tracks and thought, “Well, who is this person, and is he really lucky?” I decided to find out for myself, and the reality is that he isn’t lucky. His enormous metabolism, as he calls it, is likely due to his lifestyle. ⬇️ Mads Mikkelsen was a professional dancer for almost a decade. Here are some facts I discovered about Mads’s lifestyle and why his metabolism still works well for him, even at the age of 60: 💥Very high lifetime muscle mass: Classical and contemporary dance training is brutally strength- and power-demanding (hours of jumps, lifts, and holding extreme positions). Dancers develop an unusually high percentage of lean muscle, especially in the legs, core, and back. Muscle is the single biggest determinant of resting metabolic rate (RMR). 💥Superior insulin sensitivity: The combination of high muscle mass + frequent high-intensity training makes dancers extremely insulin-sensitive. Mads has said he still cycles a lot, plays tennis, boxes, and does body-weight workouts—enough to preserve that sensitivity he earned in his younger years. As we discussed yesterday, your metabolic health is dependent on your nutrition—you must fuel your metabolism by eating more during strategic seasons; however, you see here that “muscle is the single biggest determinant of your resting metabolic rate. I think you know what I’m going to say—it’s time to lift heavy, friends. Use this season to fuel your metabolism and build more muscle. If you want a metabolism that still works for you, as it does for Mads, now is the time to get to work! 💪

TAKING ACTION: ✅ As we wrap up the month, share your main goal for December below. Remember, a good goal is to choose something somewhat challenging, but that isn’t predestined to defeat you. 💯 Tomorrow is December 1st, friends. Can you believe it? That means we have one month left in 2025, and my question for you is— “What are you going to do with it?” Staying focused and disciplined is hard enough on its own, especially during the holidays. I get it. With that said, nobody ever regrets being mindful and at least somewhat intentional during this time of year. Making the most out of the next month will require a healthy balance between excess and restriction. The answer is ALWAYS found in balance, never in extreme excess or restriction. If you desire to make the most out of the rest of the year, check out the tips below! 😘 📌 Make a plan that includes realistic strategies and goals. On the days you aren’t celebrating the Christmas holiday, focus on crushing your nutrition goals! 📌 Prioritize a few non-negotiables. These might include meeting your protein goal every day, exercising at least 3 days/week, drinking only one glass of wine per party, etc. Non-negotiables help keep you accountable, friends! 📌 Consume plenty of fiber, protein, and water before your holiday gatherings to help prevent overeating. 📌 Spend some time enjoying all of the moments that don’t include food. As a society, we’ve made the holidays all about food when, in fact, that was never the intention. Spend time this month focusing on the true reason for the season. 🫶 Take a moment to see what’s coming up in our group this week. ⬇️ - We’ll be discussing mindful eating soon! It’s a topic you won’t want to miss!

TAKING ACTION: ✅ What are your weekend plans? Still celebrating? Need help or encouragement? Share with us below, and let’s chat through it! It’s officially the weekend after Thanksgiving, and the reality is that many of you still have family gatherings to attend. I mean, seriously, holidays are rarely just a one-day event. Can I get an “Amen!”? If you’re still celebrating this weekend, remember that worrying about the past can cause feelings of disappointment and even mild depression. Worrying about the future causes anxiety. Simply focus on where your feet are at any given moment, make the best choice you can—and repeat. 💯 Even if you consumed more calories this past week, rest assured that it’s going to be okay. Even if your pants fit a little tighter next week, understand that you didn’t gain a ton of fat (most likely, the snug-fitting jeans are caused by extra glycogen from extra carbs, which isn’t the same as fat). Trust yourself to jump right back into the game and trust that your body is going to do exactly what it’s supposed to do in the coming days. 🫶 Now, go crush your workout today, and remind yourself that this is just a season of life—and make a promise to give yourself both truth and grace!

Hi everyone! I’m new here, so trying to learn all the things. My husband has been dealing with sinus issues-stuffy nose, drainage, itchy/watery eyes, sore throat, cough, and headaches. He’s been taking OTC meds, which I’m not a fan of. What are some natural ways to help him? Thanks!