Chemaine's Model Health

01/05/2026

𝙏𝙝𝙚 𝙈𝙤𝙧𝙣𝙞𝙣𝙜 𝘼𝙙𝙧𝙚𝙣𝙖𝙡 𝙎𝙪𝙧𝙜𝙚...
The morning adrenal surge is your body’s natural way of helping you wake up, stabilize blood sugar, and maintain blood pressure. Supporting your adrenals in the morning can make the rest of the day feel easier. ☀️
Your adrenal glands are most active in the first hour after waking.

This is due to the cortisol awakening response AKA “The dawn effect” - a natural rise in cortisol that helps:
• raise blood sugar after the overnight fast
• support blood pressure as you move from lying down to upright
• increase alertness and mental clarity

This isn’t “bad stress”. It’s necessary to help you start your day off on the right foot 🦶. It’s part of your daily circadian rhythm (which is the foundation of how I teach my clients to support their body).

But first thing in the morning, you’re also:
• quiet dehydrated
• lower in blood volume
• more reliant on sodium and fluids
So that’s where salt and electrolytes come in, in a good morning routine.

A small amount of salt or electrolytes in the morning can:
• support blood pressure, stimulate digestion and circulation
• reduce the load on the adrenals
• help stabilize energy and mood
• make mornings feel calmer - before caffeine

This is especially helpful if you wake up feeling shaky, anxious, dizzy or wired-tired. 🥱

You don’t need anything extreme - just support your adrenals with a good morning routine. A pinch of salt, some warm lemon water, or even some unflavored electrolytes or trace minerals.

I hope that’s helpful. 🙂

𝙋𝙎 when you support your adrenals, you’re also supporting your thyroid.

01/05/2026

𝘽𝙡𝙪𝙚 𝙇𝙞𝙜𝙝𝙩 𝙀𝙭𝙥𝙤𝙨𝙪𝙧𝙚 𝙄𝙨 𝙉𝙤𝙩 𝙃𝙖𝙧𝙢𝙡𝙚𝙨𝙨 - 𝙀𝙨𝙥𝙚𝙘𝙞𝙖𝙡𝙡𝙮 𝙒𝙝𝙚𝙣 𝙒𝙚 𝘼𝙧𝙚 𝘾𝙤𝙣𝙨𝙞𝙙𝙚𝙧𝙞𝙣𝙜 𝙃𝙤𝙧𝙢𝙤𝙣𝙚𝙨 📺 📱 💻
Night-time screen and blue light exposure worsens sleep, cortisol, and blood sugars - three things women and women in perimenopause already struggle with.

Watch this clip with Dr. Sam Shay to understand why evening light exposure matters way more than most people realize! 😵‍💫

You can check out the full conversation on causes of 𝙃𝙤𝙧𝙢𝙤𝙣𝙚 𝙃𝙖𝙫𝙤𝙘 here 👇🏻 or on your favorite podcast player.

https://youtu.be/feMIlgiZfac?si=WD_zHqrqa9E1dQr0

01/03/2026

𝑵𝒆𝒘 𝒀𝒆𝒂𝒓. 𝑵𝒆𝒘 𝑷𝒍𝒂𝒏.
𝑺𝒕𝒐𝒑 𝑮𝒖𝒆𝒔𝒔𝒊𝒏𝒈 𝒂𝒏𝒅 𝒔𝒕𝒂𝒓𝒕 𝒅𝒐𝒊𝒏𝒈 𝒘𝒉𝒂𝒕 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒘𝒐𝒓𝒌𝒔. 🙌🏻

👉🏻 Only 1 spot left

Most women are struggling with inflammation, poor sleep, irritability, low energy, aches and pains, stubborn weight, and more.
Every woman in these photos was too.
𝑺𝒘𝒊𝒑𝒆 𝒍𝒆𝒇𝒕 👈🏻

What if I told you that so much of this doesn’t have to be your normal and that real change can happen faster than you think?

But it does require trust, consistency, and a willingness to do the work! 🙏🏻

And what if I also told you… it’s not as hard as you think? (the hardest part is actually starting.)

Over the last two decades, I’ve watched women completely change their health by focusing on the foundations:
✔️ lowering inflammation
✔️ balancing blood sugar
✔️ supporting hormones
✔️ moving smarter
✔️ building habits that fit real life

The transformations I’m sharing aren’t quick fixes. They’re women who decided they deserved better and showed up for themselves day after day, week after week.
And the results speak for themselves. 😍

If you’re tired of feeling tired…
If you want support, structure, and a clear path forward - plus someone to answer your ALL questions and tell you exactly what to do…
If you’re ready to understand your body and finally make progress that lasts…

My new guide is ready for you. 📖
It’s VERY experienced, practical, science-based, and built for women like us.

If you feel called to this or want to learn more, tap the link below 👇🏻
or DM me - I’d love to chat. ☺️

🔗 https://www.chemainesmodelhealth.com/signature-program/

01/02/2026

𝑪𝒓𝒆𝒂𝒕𝒊𝒏𝒆 𝒇𝒐𝒓 𝒘𝒐𝒎𝒆𝒏 - 𝒚𝒆𝒔 𝒐𝒓 𝒏𝒐? 💭
I get asked a lot about creatine… some of you may remember my story from a few months ago on creatine and the form I like to take. And how to avoid the adrenaline and fluids retention response some women experience from taking creatine.

Creatine can be especially helpful for women. And especially those transitioning through perimenopause.

Potential benefits for women:
• Supports energy, strength, power, and muscle recovery
• Helps maintain lean muscle during peri- and post-menopause
• May support brain function, mood, and cognitive resilience
• Can improve high-intensity exercise performance

🌟 Creatine may be beneficial for weight loss. The studies are still out on this, but I have seen it in my practice that when women bringing creatine, weight seems to shift easier. 😮

But …‼️Creatine pulls water into the muscle, not under the skin - Aka causes fluid retention. And this is something that I’m monitor closely, especially when women have hired me to help with their weight because something like this will affect the scale AND mirror 🪞/measurements, and cause discouragement.
So the scale may go up slightly, but this is intramuscular water, not fat.

Also important ⚠️
Creatine can increase cellular energy demand.
In women with adrenaline dominance (which is nearly everyone) - anxiety, jitters, or a highly stressed nervous system may feel worse - especially if combined with caffeine, fasting, or intense training.

👉 If you’re already wired, anxious, or not sleeping well, creatine may not be the right tool “yet”.

Creatine can be a powerful ally for women - when the nervous system is supported, and the dose and timing is appropriate.

Dosing (keep it simple):
👉 1.5-5g daily, no loading phase needed
👉 I like to start my clients low and titrate up slowly so I can monitor for any positive and negative changes - this also helps with the aforementioned fluid retention and adrenaline response
👉 Consistency, timing and dosage matter

Helpful? Pop your questions in the comments 👇🏻🙂

01/01/2026

𝑯𝒂𝒑𝒑𝒚 𝑯𝒂𝒑𝒑𝒚 𝑵𝒆𝒘 𝒀𝒆𝒂𝒓 𝑭𝒓𝒊𝒆𝒏𝒅𝒔 🎆
As one year closes and another begins, I’m feeling deeply grateful. 🙏🏻
Thank you to everyone who supported my work, engaged in conversations, and showed up here this past year.
Wishing you a New Year filled with health, joy, laughter, purpose, progress, and peace. Let’s keep moving forward together… and let’s live our best lives!🥂💚

12/31/2025

👉🏻 𝑵𝒐 𝑶𝒏𝒆 𝑻𝒂𝒍𝒌𝒔 𝑨𝒃𝒐𝒖𝒕 𝑻𝒉𝒆 𝑫𝒊𝒆𝒕 𝑨𝒇𝒕𝒆𝒓 𝑻𝒉𝒆 𝑫𝒊𝒆𝒕!
Everyone celebrates weight loss. And quite right! 👏🏻 But… one of the main reasons people regain the weight after they lose it is because few talk about what happens after. 🤷‍♀️

Because once you reach your goal, you don’t get to go back to who you were before or the way you once lived.

Maintenance isn’t about “trying harder.”
It’s about becoming someone with different habits, different standards, and a different relationship with food, stress, and your body.

This is the part most plans skip ⏭️
and it’s why people feel like they’re constantly starting over. And that “nothing works”.

If you’re heading into the new year thinking,
“I don’t want another reset… I want this to stick!”, this is your sign.

✨ I currently have 1 official spot left for my NEW 𝑵𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 & 𝑯𝒐𝒓𝒎𝒐𝒏𝒆𝒔 𝑭𝒐𝒓 𝑾𝒐𝒎𝒆𝒏 𝑮𝒖𝒊𝒅𝒆. This guide is combined with my 20 years of practice and experience, and will teach you how to work with your hormonal rhythms and requirements, while improving your metabolic health and results.

You can find out more here or pm me.
👉 https://www.chemainesmodelhealth.com/signature-program/

Your next phase isn’t about restriction.
It’s about becoming the person who doesn’t need to diet anymore and understands how her body works! 💚

Thank you to Jigsaw Health for helping make this podcast happen too.

12/30/2025

🫧 𝑩𝒖𝒃𝒃𝒍𝒆𝒔 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒑𝒆𝒆? 𝒀𝒐𝒖𝒓 𝒌𝒊𝒅𝒏𝒆𝒚𝒔 𝒎𝒊𝒈𝒉𝒚 𝒃𝒓 𝒕𝒓𝒚𝒊𝒏𝒈 𝒕𝒐 𝒕𝒆𝒍𝒍 𝒚𝒐𝒖 𝒔𝒐𝒎𝒆𝒕𝒉𝒊𝒏𝒈!
In this clip, Stephen McConnell MSc explains why persistent bubbles or foam in your urine can be a reliable indicator of kidney damage - and when it’s something to take seriously rather than ignore.

Listen to the full podcast on YouTube @ Chemaine’s Model Health or on your favourite podcast platform to learn what’s happening with your kidneys, and how to protect them. 🤓

12/29/2025

𝑺𝒕𝒓𝒖𝒈𝒈𝒍𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑳𝒐𝒘𝑻3? 𝑻𝒉𝒊𝒔 𝒏𝒖𝒕𝒓𝒊𝒆𝒏𝒕 𝒎𝒂𝒌𝒆 𝒂 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒄𝒆! 💊
Niacin helps support the deiodinase enzyme, which converts T4 into active T3 - a step that’s often overlooked in thyroid conversations.

This is just one piece of a much bigger picture we cover in my upcoming second podcast with Stephen McConnell MSc , where we discuss:
• Kidney - thyroid connection 🦋
• Alcohol’s impact on metabolism 🍷
• Gout and uric acid regulation 🦶

🎧 Premiering tomorrow at 7am MT on my YouTube channel “Chemaines Model Health”
🔔 Subscribe + turn on notifications so you’re notified the moment it drops.

12/28/2025

✨𝒀𝑬𝑨𝑹 𝑬𝑵𝑫 𝑺𝑼𝑪𝑪𝑬𝑺𝑺 𝑺𝑻𝑶𝑹𝒀✨
This week’s success story is a little different… it’s me 🙂 With so many new faces here, I wanted to share my journey. Hi 👋🏻

I started my journey at 280 lbs in July 2006. By March 2008, I reached my goal of 120 lbs. I had spent years being bullied, depressed, and deeply unhappy in my body 😞. Becoming a new mom was a huge turning point too - it gave me a reason to change.

The journey wasn’t easy. There were moments of doubt, tears, resets, and times I questioned myself. But the hardest part of any health journey isn’t starting… it’s showing up for the rest of your life if you want to keep the results.

And I have.

18 years later, I maintain my weight around 140 lbs, with a strong focus on building muscle and strength so I can be and perform well - physically and mentally.
My most recent body scan showed:
• 17.5% body fat
• 128 lbs lean mass
• 75 lbs skeletal muscle

There are still days I don’t want to eat well, train, or even adult 🤪 but I do it anyway, because the alternative is worse. Those old wounds run deep, and honestly, they keep me going. You know, we grow every time we show up for ourselves! 💛

If you’re reading this, know this: it’s work 💯 but it’s worth it. You only get one body, one health, one life, and not trying is something I never wanted to regret.

If this speaks to you and you’re ready to be supported by someone who has lived it, learned it, and shared the way with thousands of women - my new guide Nutrition & Hormones for Women starts January 8th.
Just 1️⃣ spot left.🥳

More here 👉🏻 https://www.chemainesmodelhealth.com/signature-program/

12/27/2025

𝑯𝒐𝒓𝒎𝒐𝒏𝒆 𝒃𝒂𝒍𝒂𝒏𝒄𝒆 𝒃𝒆𝒈𝒊𝒏𝒔 𝒘𝒊𝒕𝒉 𝒇𝒐𝒖𝒏𝒅𝒂𝒕𝒊𝒐𝒏𝒔 𝒏𝒐𝒕 𝒇𝒊𝒙𝒆𝒔.
So many women are told to do more for their hormones.
More supplements. More protocols. More testing.

But hormone support actually starts much earlier than that. Actually supporting hormones starts with the basics. 💫

This image is a sneak peek into my new guide and the foundations of hormone support … the pieces that help your body feel safe enough to regulate and work in your favor.

Simple. Physiological. Sustainable.💛

In the below video you will learn what my NEW Nutrition & Hormones for Women Guide is, what it contains and what you can expect. Then you can decide if it might be a good fit for you.

12/26/2025

𝑺𝒕𝒊𝒍𝒍 working on those dead hangs - up to 60 seconds now. ☺️
Moving into the new year with a plan and targets you want to hit is how intentions turns into results! 🙌🏻

12/25/2025

🎄𝔐𝔢𝔯𝔯𝔶 ℭ𝔥𝔯𝔦𝔰𝔱𝔪𝔞𝔰 𝔱𝔬 𝔞𝔩𝔩!🎅🏽🎶
𝑰 𝒍𝒐𝒗𝒆 𝒕𝒉𝒊𝒔 𝒑𝒐𝒆𝒎, 𝑰 𝒔𝒉𝒂𝒓𝒆 𝒊𝒕 𝒆𝒗𝒆𝒓𝒚 𝒚𝒆𝒂𝒓 - 𝒆𝒏𝒋𝒐𝒚!

‘Twas the night before Christmas and all through the house,
EVERYONE WAS EXERCISING EVEN, THE MOUSE!
The dumbbells were stacked all in a row,
Arranged in order from heavy to low.
The children were skipping, with bright smiling faces
Creating natural endorphins with all of their paces,
Mamma was on the treadmill, favorite song playing loud
Papa was on the spin bike, looking at his family so proud.
When out on the lawn they heard such a wheeze,
The family peeked out and there on his knees,
Was an out of breath Santa who looked quite a mess,
An overhanging belly and a face filled with stress!
Many seasons of cookies had taken their toll,
Not to mention the treats, from the North Pole,
Too much worry and not enough rest,
Had left Santa a wreck, not at his best.
No shortbread!, No oatmeal!, No brownies or cake!
How much more can my arteries take? (LOL)
He pled without breath and asked for a chair,
They obliged with a smile, hearts filled with care.
“But Santa”, said the youngest, “you can say no”
“Or ask for fruit and veggies or eat paleo”
“Walk when you can and get lots of sleep”
“Try a hike up a hill, it’s fun when it’s steep”
“Don’t work so hard and laugh with your wife”
“That dear Santa is how to have a healthier life”
Santa was amazed at the child’s wise thoughts,
He handed her toys, the ones that he brought.

But what to his wondering eyes should he see,
Toys meant for playing, toys for activity,
a Football, a bike, a pink yoga mat,
A kite, some sneakers, a wooden baseball bat!

The family understood just how to be happy,
Be active, play outside and just the occasional taffy
Moderation they knew was certainly key 🔑
Santa felt changed, he was finally free.

He composed himself, ate a carrot or two,
Enjoyed his short break, he had a job to do,
He must tell the world, the importance of health!
It’s not just about toys, excess or wealth!

Up into the sky he went on his sleigh,
And went home that night to tell the North Pole,
The new focus on health for the world as a whole. 💚