Gut Health & Fermented Foods: The Key to Better Digestion, Immunity, and Energy

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Gut Health & Fermented Foods: The Key to Better Digestion, Immunity, and Energy

Gut health seems to be taking a forefront in the health and wellness space and for good reason. Many people think about gut health and know that’s important but aren’t necessarily quite sure why. When we think about health, digestion is often the first thing that comes to mind. But the truth is, your gut plays a massive role in how your body functions—not just in breaking down food, but in protecting your immune system, supporting your brain, and even influencing your energy and mood.

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Back-to-School Reset: 5 Easy Meal Prep Ideas for Busy Weeks

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Back-to-School Reset: 5 Easy Meal Prep Ideas for Busy Weeks

When back-to-school season hits, schedules get packed fast. Between work, school drop-offs, practices, and endless to-do lists, healthy eating can quickly slide to the bottom of the list. But here’s the good news: meal prep doesn’t have to be overwhelming. With a few smart strategies, you can stay fueled, save time, and set yourself up for a stress-free week.

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Clean Protein Powder Plus 3 Recipes to Try

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Clean Protein Powder Plus 3 Recipes to Try

Recently, I came across a brand called Drink Wholesome, and I knew right away it deserved a spot on the blog. Their protein powders are made with just a handful of real-food ingredients—no gums, no fillers, no artificial sweeteners, and nothing ultra-processed. If you're looking to clean up your shakes without compromising flavor or satisfaction, this is a great option to try.

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3 High Protein Recipes Under 500 Calories (That Actually Keep You Full)

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3 High Protein Recipes Under 500 Calories (That Actually Keep You Full)

If you're like me, you might be carbohydrate sensitive.
What does that look like? For me, it means if I eat a meal too high in carbs, I get sleepy and may even need a nap. If my meals are way too high in calories, I sometimes feel kind of “off” or even a little sick. I’ve experienced big waves of energy followed by serious crashes into hangriness — all signs that my meals weren’t well balanced, especially lacking in protein.

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3 Fresh & Healthy Summer Desserts (Refined Sugar-Free!) to Savor the Season

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3 Fresh & Healthy Summer Desserts (Refined Sugar-Free!) to Savor the Season

Summer is a season of sunshine, celebration, and connection. It’s often the time when we linger around tables, share meals outdoors, and indulge in life’s little joys. Dessert included.

We know many of our retreat guests, clients, and readers are also mindful of their health and what they eat. The great thing is that you don’t have to miss out on the sweet treats of the season. They can be added in a moderated way that work for both your tastebuds and your wellness goals.

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Balanced Blood Sugar, Better Health: The Power of a High Protein Diet

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Balanced Blood Sugar, Better Health: The Power of a High Protein Diet

Longevity, health and weight loss - these are definitely 3 of the biggest topics we cover with guests at the retreat. If you’re reading this, you would probably agree that in the world of health and weight loss, trends come and go. When it comes to health, one thing remains constant: balanced blood sugar is a non-negotiable when it comes to feeling good, living long, and maintaining a healthy weight. Whether your goals are fat loss, more stable energy, improved focus, or long-term wellness, how your body manages blood sugar will influence all of it.

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GLP-1 Friendly Dinners Made Simple

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GLP-1 Friendly Dinners Made Simple

If you’re on a GLP-1  medication for weight loss or blood sugar support – like Ozempic, Wegovy, or Mounjaro – your approach to food may need to shift. These medications work by slowing digestion, supporting insulin regulation, and reducing appetite, which means that how and what you eat can play a major role in your results, your comfort, and your long-term success. GLP–1 friendly meals are different from your standard diet approach. Instead of focusing on restriction or quick fixes, they prioritize how your body feels and functions on the medication. These meals typically share a few important characteristics:

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The Truth About Protein: What You Need to Know For Fat Loss, Energy and Cravings

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The Truth About Protein: What You Need to Know For Fat Loss, Energy and Cravings

Protein, protein, protein! Is it us or is protein at the forefront of all of the health and wellness website and content creators? With ALL of the information, it’s hard to decipher exactly what’s important and what’s right for you. We’re breaking down protein, why it’s important, how much you really need and where to get it from in this blog post. And hopefully, we’re clearing up some confusion and providing more structure along the way.

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