Most Monday food plans fail before lunch. Not because people lack discipline—but because they aim for restriction instead of coverage. Updating our nutrition guide: 👉 The priority is no longer what to cut 👉 It’s whether you’re hitting the full daily nutrient landscape. Overfed and under nourished is the mantra of the American Diet BUT....When you cover the basics consistently, cravings and overeating usually calm down on their own. 🧠 Let's focus on: - Variety across food groups - Fiber density - Protein adequacy - Micronutrient sufficiency - Metabolic flexibility (blood sugar stability) 🛒 The Sunday prep that fixes 80% of the week Instead of planning meals, plan coverage. Here’s the simplest way to hit daily recommendations without tracking: 🥦 Vegetables (½ your plate over the day) Aim for at least 3 colors/day Why: Fiber, potassium, magnesium, phytonutrients → insulin + gut regulation 🍓 Fruit (1–2 servings/day) Whole fruit, not juice Why: Polyphenols + glucose buffering when paired with meals 🍗 Protein (every meal) Mix animal + plant when possible Why: Muscle preservation, GLP-1 signaling, satiety hormones 🌾 Carbohydrates (choose quality, low glycemic index) Whole grains, legumes, starchy veggies Why: Thyroid signaling, cortisol regulation, training recovery 🥑 Healthy fats (not fat-free living) Olive oil, nuts, seeds, fatty fish Why: Hormone production, brain health (Omega), inflammation control 🧂 Hydration + minerals Water + sodium/potassium balance (Coconut Water is the best natural source) Why: Blood pressure, energy, fewer “mystery” headaches 🔬 The physiology win When you consistently hit: - Fiber targets - Protein adequacy - Micronutrient needs You reduce: - Stress-driven eating - Late-night cravings - Blood sugar volatility - “Why am I still hungry?” syndrome 🛠️ Your Sunday move (15 minutes, max) ✔️ Pick 3 proteins for the week ✔️ Pick 2–3 vegetables you’ll actually eat ✔️ Add one complex carb you’re not afraid of

I found this giant Brussels sprout stalk at the store and it reminded me why this odd little vegetable is basically hormone armor for Thanksgiving dinner. Let’s nerd out for a second… 🥬 The Hormone Magic Inside Brussels Sprouts Brussels sprouts belong to the cruciferous family — the same clan responsible for some of the most powerful hormone-balancing compounds in food. Inside each sprout is glucoraphanin, a natural compound your gut converts into sulforaphane. Sulforaphane does something pretty incredible: 👉 It activates Phase 2 liver detox, the process your body uses to package and remove excess estrogen. 👉 Better estrogen metabolism = fewer PMS spirals, smoother perimenopause, calmer skin, and fewer mood-swing roller coasters. 👉 And yes… teenagers benefit too. They’re basically walking hormone Molotov cocktails. Brussels sprouts help mop up the excess. 🤓 A Fun A-Ha Fact for Your Inner Science Goblin Sprouts on the stalk aren’t random — they grow in age order. The top sprouts are the youngest and actually have higher glucoraphanin content, which means more sulforaphane potential and more hormone-balancing power. Nature really said: “Start at the top if your hormones are on fire.” 🍽️ Thanksgiving Tip Roast them, air-fry them, shave them into a salad — just get them on the table. Your hormones will thank you on Friday. 🔗 Where This Ties Into Real Healthcare This is the kind of science you miss in 7-minute insurance visits. In DPC clinics, we finally get to explain the “why” behind what your body does — not just hand you a generic printout and move on. If you want more of this kind of human-first, data-backed, zero-BS health education… 👉 Watch fun videos here This is where we break down hormones, metabolism, peptides, weight loss, and real functional medicine in a way the traditional model never will. Holiday food meets hormone optimization meets real healthcare innovation — welcome to the good side of medicine.

I Love coffee just as much as the next person....if not more!. It's probably my love language.... But....water and sunlight for 10 minutes first...then indulge in my unhealth relationship with coffee. Here's why..... Cortisol is your natural wake-up signal. It peaks about 30–45 minutes after your eyes open — your body’s built-in espresso shot. It is actually what wakes you up in the morning. The Science🧬 That spike comes from your hypothalamic-pituitary-adrenal (HPA) axis — a three-way phone call between your brain, pituitary gland, and adrenal glands. Caffeine too early spikes adrenaline before the HPA axis finishes its job, flattening your natural cortisol rhythm later in the day-causing mid-day fatigue. Translation: short-term alert, long-term crash- Try This Instead: ☀️ Get 5–10 minutes of morning light before coffee. In the winter I use a 10,000 Lux lamp because I get up before the sun does. 💧 Hydrate first (minerals = happy adrenals). Lemon water is great with a pinch of salt! ☕ Delay caffeine 60–90 minutes. (I try.....but have built up quite the caffeine tolerance) How much caffeine do you think the average American adult consumes per day? Hint: It is enough to alter cortisol and adenosine signaling for 16+ hours!!