Most Effective (Strong Evidence) 1. Resistant Starches (foods: green bananas, cooked & cooled potatoes/rice, legumes, oats) - Mechanism: Fermented by gut bacteria → produces SCFAs (butyrate, propionate) → stimulates GLP-1 release. - Effectiveness: Strong human evidence; one of the best natural ways to raise GLP-1. Can I make a big batch (meal prep for the week) and re-heat it? Yes, even better! The resistant starch stays intact even if you reheat the potatoes or rice, as long as they’ve been cooled down first. Here’s why - - When you cook starches (like rice, potatoes, pasta), the starch granules gelatinize and become highly digestible. - When you cool them, some of that starch retrogrades (re-crystallizes) into a form your digestive enzymes can’t break down — this is resistant starch (RS3). - Once it’s retrograded, reheating doesn’t reverse it — the resistant starch is stable. - Each cook-cool cycle can actually increase resistant starch further (e.g., cook, chill, reheat, chill again). - Cooked white rice (fresh) → almost no resistant starch. - Rice cooked → cooled overnight in the fridge → resistant starch forms. - If you then warm it back up gently (pot or stir-fry), the resistant starch is still there. FitnHealthy Forever - Best tips. - - Potatoes: Boil, cool overnight, use in potato salad or reheat for dinner. Non-GMO if possible Choose organic red, purple, or new potatoes, waxy potatoes rather than russet or instant mashed. - Rice: Cook, refrigerate, use for fried rice or warm side dish. Organic if possible. Brown rice often higher in arsenic than white (arsenic concentrates in the bran) - Pasta: Cook al dente, chill, then reheat as pasta salad or baked pasta. No Glyphosate sprayed Traditional wheat strains (like Einkorn and Durum), which have lower gluten content and are easier to digest. Buy Pasta - made in Italy. - Green bananas / plantains: Contain resistant starch naturally (without cooking). - Oats: Overnight oats are naturally high in resistant starch. Organic ONLY

If you’ve tried dieting, cutting carbs, skipping meals, or exercising harder… and you’re still not seeing results—especially after 40—please hear this - You’re not broken. Your body just needs the right next step. This week we're opening a few FREE - 20–> 30 minute Insight Calls for Women in this Community. No pressure. Nothing to "buy". Just clarity. On our call, we’ll uncover - 1. Your #1 hidden blocker (could be hormones, stress, or food timing) 2. Two simple, personalized action steps you can start this week 3. IF you want more information on the possibility of us working together on your Health, AND we both feel it might be a "fit", we'd be happy to set up a completely separate call. Want one? Just comment “INSIGHT” below.I’ll reply and DM you the booking link. Once you’ve scheduled, comment “Booked” so others know how fast spots are going. Let’s make this the week you finally stop guessing—and start moving forward. Just comment “INSIGHT” below. 💝

Your 4 FitnHealthy Forever - Steps to Success! First - Nutrition - change (Free) Second - Exercise (Free) Third - Mindset (Free) Fourth - Here's the ideal combo of Supplements. (Pick your budget level) GLP-1 BOOSTER #1 - Pure Encapsulations Glucose Support Formula Key actives per 4-caps serving - - Bitter Melon → 200 mg - Gymnema sylvestre → 200 mg - Panax Ginseng → 200 mg - Fenugreek extract → 200 mg - Alpha-Lipoic Acid (ALA) → 100 mg - Chromium (polynicotinate) → 200 mcg - Vanadium → 50 mcg - Magnesium → 100 mg - Biotin → 4 mg Strengths: - Bitter Melon (strong plant GLP-1 booster) present in a meaningful dose. - Double the Gymnema → more craving suppression. - Fenugreek slows carb absorption + increases satiety via fiber gel. - Ginseng has data on GLP-1 release + energy balance. - Includes metabolic cofactors (biotin, magnesium, vanadium). Weaknesses: - No berberine (the closest thing to a natural GLP-1 “drug”). - No liver-support element like milk thistle. Pros: - Hits all the major GLP-1 pathways: - Keeps capsules lower (realistic compliance). - Berberine UltraSorb ensures therapeutic dosing (1000–1500 mg/day range if needed). - Avoids unnecessary overlap. Cons: - Misses Milk Thistle (liver support) GLP-1 BOOSTER #2 - Thorne – Berberine UltraAbsorb Key Actives per 2-caps serving - - Berberine HCl (from Berberis aristata extract) → 1,000 mg (500 mg per cap, enhanced absorption with phytosome tech) Strengths: - Most potent natural GLP-1 booster available → mimics drug-like effects (similar to metformin in some studies). - Strong AMPK activator → flips the metabolic “switch” to burn fat and improve insulin sensitivity. - Blood sugar regulation → reduces post-meal glucose spikes and cravings. - Gut microbiome modulator → promotes Akkermansia and Bacteroidetes (both linked to weight control and satiety). - Clinical data: Berberine can reduce fasting blood sugar by 20–30% and A1c by ~0.9%, rivaling first-line diabetes drugs. - Supports cholesterol + triglyceride reduction.

A free live class for women 40+ who feel like the weight is piling on, nothing is working, and want a sustainable, hormone-smart way to lose weight without dieting, deprivation, or crazy workouts. This THURSDAY Dec 18th 8 PM EST/5 PM PST Who this is for: This is for you if: ✅ You’re 40+ (perimenopause, menopause, or beyond) ✅ You’ve tried everything - keto, fasting, shakes, strict tracking and the scale won’t budge ✅ You gain 3–5 lbs from one weekend or one “off” meal ✅ You’re exhausted, sleep is a mess, and you’re wondering, “Is this just my age now?” What you’ll learn in this free class: By the end of this 60-minute training, you’ll understand: 👉 Why your old go-to diets stopped working after 40 and why pushing harder is backfiring 👉 The 4 big hormone shifts that quietly slow your metabolism and increase belly fat 👉 How stress, poor sleep, and blood sugar are secretly hijacking your weight loss 👉 The #1 mindset mistake women 40+ make that keeps them stuck in “start-stop” mode 👉 The simple 3-step realignment formula to start losing fat with your body, not against it Bonus: Sneak peek of what’s next This is Webinar 1 of a 3-part MENO Reset Live Series, leading into our 5-Day MENO Reset Challenge - “Realignment for Women Done Starting Over.” Register HERE https://us06web.zoom.us/.../register/OdlldwmZSuKL4xqHw9mzCg Gift Certificates valued over $100 for those who show up LIVE with us!

Base Formula - Protein source (1–2 scoops protein powder):Whey, casein, collagen, or a mix. Casein or whey/casein blends give a creamier texture than whey alone. Whey Isolate has higher protein content per scoop. - Creamy fat source (1 cup):Options: Organic - full-fat Greek yogurt, cottage cheese (blended smooth), full fat coconut cream, or heavy cream. - Frozen fruit or low-carb base (1–2 cups):Frozen bananas (sweeter, softer texture), or frozen berries for lower sugar. - Organic A-2 Milk or unsweetened nut milk (½–1 cup, as needed):Use just enough to blend without making it runny. Whole A-2 milk or full fat coconut milk makes it creamier. Optional Boosters - Nut butter (1–2 Tbsp) → adds healthy fats & richness. Organic Almond butter - Pistachio butter makes it green. - Egg yolks (2–3, → traditional custard-style, boosts protein & fat. - Collagen peptides → dissolves easily, adds protein without taste. - Cacao powder, vanilla extract, cinnamon → for flavor. - Stevia, monk fruit, or dates → if extra sweetness is needed. - Chia or flax seeds → for fiber & omega-3s, but they slightly change texture. Blending & Freezing 1. Blend all ingredients until smooth and creamy. 2.Either eat immediately as “soft serve” OR transfer to a non plastic or non waxed container and freeze for 2–3 hours. Stir every 30 minutes for smoother texture (or use an ice cream maker if you have one). 3.Let it sit on the counter for ~10 minutes before scooping if it firms up too much. Sample Recipe: Chocolate Almond Butter Protein Ice Cream - 1 scoop chocolate casein/whey protein, isolate has higher Protein - ¾ cup full-fat Organic Greek yogurt - 1 Tbsp natural organic Almond butter - 1 Tbsp cocoa powder - 1 frozen banana - ½ cup whole milk (add slowly until blendable) - Pinch of salt, splash of vanilla extract - Optional: dark chocolate chips or cacao nibs mixed in Macros (approx., depending on protein powder & milk choice):