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Nourish Whole Self / Janice Davidson Marto

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Nourish Whole Self / Janice Davidson Marto

Hormone & Gut Health Expert. I teach women how to eliminate digestive pain, bloating, and stress.

If you’re feeling trapped in your own body struggling with digestive issues, mood swings, fatigue, insomnia, stress and weight gain, there’s no need to sweep it under the rug or settle for short-term solutions. Your hormones play a huge role in your overall wellness, and I’m here to help you reclaim your body and restore your equilibrium. As someone who’s been in your shoes and come out stronger on the other side, I wholly understand the impact that simple lifestyle changes can make. Get in touch and let’s start taking steps toward a happier, healthier you.

01/30/2026

👀The surprising food combo that balances blood sugar better than a protein bar

When it comes to managing blood sugar, most people grab a protein bar as a quick fix.

While protein bars can be convenient, they often come packed with added sugars or carbs that can spike your blood sugar levels.❌

But here’s a surprising combo that does more for your blood sugar than any protein bar ever could: avocado with berries. 🥑🍓

Why avocado & berries work wonders for blood sugar control👇

Healthy fats + fiber = blood sugar stability
🥑Avocados are rich in healthy fats, specifically monounsaturated fats, which slow the digestion of carbs and help maintain steady blood sugar levels.

🍓Berries (like blueberries, strawberries, and raspberries) are packed with fiber, which also helps slow the absorption of sugar into your bloodstream, preventing blood sugar spikes.

Low glycemic index (GI) + nutrient density
🥑Avocado is very low glycemic, meaning it doesn’t cause significant spikes in blood sugar.

🍓Berries, while naturally sweet, have a low GI and are high in antioxidants, making them a great choice for regulating blood sugar and reducing inflammation.

Supports insulin sensitivity
🥑🍓This combo supports your insulin sensitivity, meaning your body can process and regulate blood sugar more efficiently, reducing the risk of insulin resistance and long-term blood sugar issues.

How to enjoy:
📌Snack: Try half an avocado with a small bowl of fresh berries for a filling and blood-sugar-friendly snack.

📌Smoothie: Blend avocado with berries, spinach, and a scoop of plant-based protein for a balanced, blood-sugar-stabilizing smoothie.

📌Toppings: Use mashed avocado as a base for a berry salad, topping it with chia seeds for added fiber.

Skip the protein bar and try this snack next time you need a quick energy boost. What’s your favorite blood-sugar-balancing snack? Let us know below!

01/29/2026

Health is NOT a linear journey 📈

The truth is, unlike a straightforward path with consistent progress, the journey to optimal health is marked by ups and downs. You can’t expect healing to be as fast or simple as someone else's when we are all so unique.

✳️ We have different genetics
✳️ Lifestyles
✳️ And environments

This means it’s impossible to predict or prescribe a uniform path to health for everyone.

Not to mention, unexpected life events, such as stress, loss, or significant changes, can have profound effects on health. These events can disrupt established routines and contribute to fluctuations in physical and mental well-being.

👉 Even aging, a natural and inevitable part of life, can introduce new considerations and adjustments, adding complexity to your health journey.

👉 If the healing process for you has been anything but linear, just know that this is completely normal! There are going to be setbacks; that’s life, but the important thing is that you keep going.

Embracing fluctuations and challenges in achieving optimal health can help you adapt, learn, and make informed choices based on your unique circumstances. Rather than expecting a linear progression, embrace the dynamic nature of your OWN health journey with patience, self-compassion, and a commitment to continuous improvement. ❤️

If you’re ready for a 1:1 program to help keep your journey as linear as possible, send me a DM to learn about my process.

Tag someone who needs to read this.

01/28/2026

Let’s talk about the 3 phases of liver detoxification. ⤵

Liver detoxification, often referred to as biotransformation, occurs in three distinct phases, collectively known as the hepatic detoxification system.

Understanding this process can help you make lifestyle choices that support liver health and reduce exposure to toxins.:

☑️ Phase I (Functionalization):
▪️ Process: In this phase, lipophilic (fat-soluble) substances are metabolized through reactions such as oxidation, reduction, and hydrolysis.
▪️ Role: Converts toxins into intermediate metabolites, often more reactive than the original compounds, preparing them for conjugation in Phase II.

☑️ Phase II (Conjugation):
▪️ Processes: Conjugation reactions involve the addition of water-soluble molecules (e.g., glucuronic acid, sulfate, glutathione) to the intermediate metabolites from Phase I.
▪️ Role: Increases the water solubility of metabolites, making them less toxic and facilitating their excretion from the body.

☑️ Phase III (Transport):
▪️ Processes: Transport proteins, including ATP-binding cassette (ABC) transporters, move the conjugated metabolites and other toxins out of liver cells.
▪️ Role: Transports the water-soluble, conjugated metabolites into bile for elimination through f***s or into the bloodstream for elimination through urine.

These three phases are interconnected and collectively ensure the efficient detoxification and elimination of various substances. The liver coordinates these processes, aiming to protect the body from potentially harmful compounds.

Were you aware of these three processes? Comment YES or NO below!

On a scale of 1-10, how well would you say your detoxification system is working?

01/25/2026

Feeling like you need caffeine just to function?

Many of us turn to coffee or energy drinks for a quick pick-me-up, only to crash a few hours later and repeat the cycle.

➡︎ But here’s the thing: you don’t need to rely on caffeine to feel alert and energized throughout the day.

In fact, sustainable energy comes from making a few intentional lifestyle tweaks that support your body’s natural rhythms.

Here’s how to tap into your natural energy reserves without that caffeine crutch:

📌Balance Your Blood Sugar
Energy highs and lows are often linked to blood sugar fluctuations. Start your day with a balanced breakfast that includes protein, healthy fats, and fiber to keep your blood sugar steady.

📌Move Regularly
Sitting for long periods can drain your energy. Incorporate short bursts of movement into your day to get your blood flowing and re-energize your mind. Even a 5-minute walk or some gentle stretches can make a big difference.

📌Prioritize Protein at Every Meal
Protein isn’t just for muscle building; it’s also essential for maintaining energy. Including a source of protein in your meals and snacks helps prevent energy dips and keeps you feeling fuller for longer.

📌Optimize Your Sleep
No amount of caffeine can replace poor sleep. Aim for 7-9 hours of quality rest each night, and establish a calming bedtime routine. Avoid screens an hour before bed, and create a sleep-friendly environment by keeping your room cool, dark, and quiet.

📌Support Your Mitochondria
Your mitochondria…your body’s energy powerhouses…need nutrients to function optimally. Make sure you’re getting plenty of B vitamins, magnesium, and CoQ10, which are essential for energy production at the cellular level.

📌Snack Smart
If you feel an energy dip between meals, reach for a nutrient-rich snack that combines protein and healthy fats. Avoid sugary snacks that will give you a temporary energy boost but lead to a crash later.

Which tip will you start with today?

Comment TOXIC to get my free guide on gentle, root-cause detox support.

01/22/2026

Stop fixating on things you CAN’T control and focus on what you CAN.

The truth is, distinguishing between what you can control and what you can’t is crucial for developing realistic, achievable health goals and keeping your mindset in the right place.

If we focused solely on the things that are out of our control the whole time, we’d live in a constant state of worry and self-pity.

Here are some examples of things you can’t vs can control when it comes to your health:

❌ I Can't Control:
➡ Genetics: Your genetics do play a role in your overall health, and they cannot be changed.
➡ Age: Aging is a natural process, and certain health changes are inevitable.
➡ Environmental Factors: Factors like air and water quality, and exposure to pollutants.
➡ Unforeseen Medical Conditions: Some health conditions may arise unexpectedly, and their development may be beyond an individual's control.

✅ I Can Control
➡ Diet: Nutrition choices, including the types and amounts of food consumed.
➡ Physical Activity: Engaging in regular exercise and physical activity is a controllable factor.
➡ Sleep Habits: Establishing healthy sleep patterns is within your control.
➡ Stress Management: While stress is inevitable, how one copes with and manages stress is controllable. Techniques such as mindfulness, meditation, and relaxation exercises can be effective.

Understanding the balance between factors you can and cannot control is essential to cultivating a realistic, sustainable approach to a healthy lifestyle.

Focus on the controllable aspects of your health. It will only empower you to make positive choices that contribute to overall well-being, even in the face of factors beyond your control.

Share this post to spread the message! 🫶

If you feel you need personalized support navigating your health journey, sign up for a free discovery call to learn more about my step-by-step approach! Click the link in bio.

01/14/2026

📣 PSA: A healthy diet is CRUCIAL for optimal liver function! Here are the top foods to include:

➡️ Leafy Greens
Spinach, kale, and other leafy greens are rich in antioxidants and chlorophyll, which help protect the liver from damage caused by harmful free radicals.

➡️ Cruciferous Vegetables
Broccoli, Brussels sprouts, cabbage, and cauliflower contain compounds that support liver detoxification enzymes and protect against harmful compounds.

➡️ Berries
Blueberries, strawberries, cranberries, and raspberries are high in antioxidants, which can help reduce inflammation and oxidative stress in the liver.

➡️ Fatty Fish
Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and may support liver health. In fact, eating fatty fish can help overcome fatty liver disease!

➡️ Avocado
Avocados are a beneficial addition to support liver function, being rich in healthy fats and containing unique compounds that can mitigate and decelerate liver damage.

➡️ Nuts and Seeds
Walnuts, flaxseeds, and chia seeds are especially great for liver health. In a study conducted in 2019, which included nearly 24,000 participants, it was discovered that individuals who consumed a higher quantity of nuts exhibited a reduced risk of non-alcoholic fatty liver disease (NAFLD).

➡️ Garlic
Garlic contains a mineral called selenium, which helps purify the liver. Selenium can stimulate liver enzymes, facilitating the body's natural elimination of toxins.

➡️ Citrus Fruits
Citrus fruits, particularly grapefruit, stimulate the liver to convert toxins into water-soluble substances. Grapefruit is rich in antioxidants and helps reduce inflammation, providing protection against liver damage.

➡️ Fermented Foods
Fermented foods contain probiotics that promote a healthy gut, which is linked to liver health. In fact, participants in clinical trials involving yogurt, a fermented food, saw a notable reduction in total cholesterol, suggesting its potential utility in managing liver disease.

Ready to get personalized support with your nutrition? Sign up for a free discovery call to learn more! Click this link to schedule your call: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

01/13/2026

The 8 most COMMON root causes of a sluggish liver:

1️⃣✴️ Non-Alcoholic Fatty Liver Disease (NAFLD):
NAFLD is characterized by the accumulation of fat in liver cells, leading to liver dysfunction. It is often associated with metabolic syndrome, obesity, insulin resistance, and abnormal lipid metabolism.

2️⃣✴️ Alcohol-Related Liver Disease:
Chronic alcohol consumption can cause inflammation, oxidative stress, and damage to liver cells. This can lead to conditions such as alcoholic fatty liver disease, alcoholic hepatitis, and eventually cirrhosis.

3️⃣✴️ Hepatitis:
Viral infections (hepatitis A, B, C, etc.) can cause inflammation and damage to liver cells. Chronic hepatitis can result in persistent liver dysfunction and lead to a sluggish liver.

4️⃣✴️ Medication and Toxin Exposure:
Certain medications, toxins, and environmental pollutants can adversely affect the liver. The liver's detoxification function may be overwhelmed, leading to impaired liver performance.

5️⃣✴️ Insulin Resistance and Metabolic Syndrome:
Insulin resistance, often associated with obesity and metabolic syndrome, can contribute to the development of fatty liver disease. Insulin resistance interferes with normal glucose and lipid metabolism in liver cells.

6️⃣✴️ Genetic Factors:
Genetic factors can predispose individuals to liver diseases. Certain genetic variations may affect the metabolism of fats, toxins, or other substances processed by the liver, leading to impaired liver function.

7️⃣✴️ Autoimmune Liver Diseases:
Conditions such as autoimmune hepatitis, primary biliary cirrhosis, and primary sclerosing cholangitis involve the immune system mistakenly attacking liver cells or bile ducts, resulting in inflammation and liver damage.

8️⃣✴️ Poor Diet and Nutrition:
A diet high in processed foods, sugars, and unhealthy fats can contribute to the development of fatty liver disease. Inadequate intake of essential nutrients required for liver function may also impact its performance.

Know someone who could benefit from this info? Tag them below!

01/12/2026

Feeling like you need caffeine just to function?

Many of us turn to coffee or energy drinks for a quick pick-me-up, only to crash a few hours later and repeat the cycle.

➡︎ But here’s the thing: you don’t need to rely on caffeine to feel alert and energized throughout the day.

In fact, sustainable energy comes from making a few intentional lifestyle tweaks that support your body’s natural rhythms.

Here’s how to tap into your natural energy reserves without that caffeine crutch:

📌Balance Your Blood Sugar
Energy highs and lows are often linked to fluctuations in blood sugar. Start your day with a balanced breakfast that includes protein, healthy fats, and fiber to keep your blood sugar steady.

📌Move Regularly
Sitting for long periods can drain your energy. Incorporate short bursts of movement into your day to get your blood flowing and re-energize your mind. Even a 5-minute walk or some gentle stretches can make a big difference.

📌Prioritize Protein at Every Meal
Protein isn’t just for muscle building; it’s also essential for maintaining energy. Including a source of protein in your meals and snacks helps prevent energy dips and keeps you feeling fuller for longer.

📌Optimize Your Sleep
No amount of caffeine can replace poor sleep. Aim for 7-9 hours of quality rest each night, and establish a calming bedtime routine. Avoid screens an hour before bed, and create a sleep-friendly environment by keeping your room cool, dark, and quiet.

📌Support Your Mitochondria
Your mitochondria…your body’s energy powerhouses…need nutrients to function optimally. Make sure you’re getting plenty of B vitamins, magnesium, and CoQ10, which are essential for cellular energy production.

📌Snack Smart
If you feel an energy dip between meals, reach for a nutrient-rich snack that combines protein and healthy fats. Avoid sugary snacks that will give you a temporary energy boost but lead to a crash later.

Which tip will you start with today?

Save this post as your go-to guide for sustainable energy—no caffeine required!

01/11/2026

Support your liver with these 7 powerful supplements!

⭐ Silymarin (Milk Thistle Extract):
Silymarin is a flavonoid complex derived from the milk thistle plant. Studies suggest that silymarin may have antioxidant and anti-inflammatory effects, potentially protecting liver cells from damage.

⭐ N-Acetylcysteine (NAC):
N-Acetylcysteine (NAC) supports liver health by serving as a precursor to glutathione, a crucial antioxidant involved in detoxification processes and protection against oxidative stress.

⭐ Curcumin:
Curcumin is the active compound in turmeric. Some studies suggest that curcumin may have protective effects on the liver by modulating inflammatory pathways.

⭐ Omega-3 Fatty Acids:
Omega-3 fatty acids support liver health by reducing inflammation, improving lipid metabolism, and potentially preventing liver diseases through their anti-inflammatory and antioxidant properties.

*Fish oil, flaxseed and walnuts are some of my favorite sources of omega-3s!

⭐ Vitamin E:
Vitamin E is an antioxidant that plays a role in protecting cell membranes from oxidative damage. Some studies have explored the potential benefits of vitamin E in protecting the liver from oxidative stress.

⭐ Vitamin D:
Vitamin D is involved in various metabolic processes, and its deficiency has been associated with liver diseases. Research suggests that adequate vitamin D levels may be important for liver health.

⭐ Alpha-Lipoic Acid (ALA):
ALA is a powerful antioxidant that may help regenerate other antioxidants, such as glutathione. Studies have explored ALA's potential in protecting the liver from oxidative damage.

You should always consult with a healthcare professional before starting any supplement regimen, and ensure that any supplements you do decide to take are of the highest quality available!

📌 Save this post to come back to later.

Have you ever taken any of these supplements before? I’d love to hear your experiences in the comments.

01/05/2026

❓Always tired?
❓Suffer from digestive issues?
❓How about abdominal pain and discomfort?

These are ALL signs of a sluggish liver… 🐌

The liver is a vital organ that performs numerous functions essential for maintaining homeostasis in the body. When the liver is not functioning optimally, it can manifest various symptoms.

These are some of the most common signs/symptoms that your liver could use a little love! ⤵

👉 Jaundice (Icterus):
Impaired liver function can lead to a buildup of bilirubin, a yellow pigment produced during the breakdown of red blood cells. Normally, the liver processes and excretes bilirubin, but a sluggish liver may struggle to do so.

👉 Fatigue:
The liver plays a crucial role in energy metabolism by converting nutrients into usable forms. A sluggish liver may impact this process, leading to reduced energy production and fatigue.

👉 Abdominal Pain and Discomfort:
Enlargement of the liver or inflammation may result in pressure and discomfort in the abdominal region. Conditions like fatty liver disease or hepatitis can contribute to this symptom.

👉 Digestive Issues:
The liver produces bile, which aids in the digestion and absorption of fats. Impaired liver function can disrupt bile production and secretion, leading to digestive issues.

👉 Changes in Bowel Movements:
Liver dysfunction can affect the processing of substances that contribute to bowel regularity. Changes in bile production may influence stool consistency and bowel habits.

👉 Weight Gain:
A sluggish liver can contribute to metabolic imbalances, insulin resistance, and abdominal fat accumulation, leading to weight gain.

👉 Fluid Retention (Edema):
Impaired liver function may lead to decreased albumin production, a protein that helps maintain fluid balance. This can result in fluid retention and swelling in the extremities.

If any of these symptoms sound familiar to you, then feel free to schedule a 1:1 discovery call with me. I’m here to help! 💗Click this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

01/01/2026

🎉 Happy New Year! 🎉

As we embark on a new chapter, let's commit to becoming a healthier, happier version of ourselves. Here are 7 habits to make 2026 your year of well-being:

1️⃣🌟 Embrace Regular Exercise
Aim to incorporate 150 minutes of moderate-intensity exercise weekly. Whether it's a brisk walk, a dance session, or hitting the gym, move your body and enjoy the benefits of an active lifestyle!

2️⃣🌟 Prioritize Balanced Nutrition
Let’s eat the rainbow this year! Focus on whole foods – fruits, veggies, lean proteins, and whole grains. Remember, you are what you eat.

3️⃣🌟 Stay Hydrated
Hydration is key to overall well-being. Aim to drink plenty of water daily and limit sugary drinks. If you can, I’d highly recommend investing in a water bottle to support your hydration goals.

4️⃣🌟 Create a sleep schedule
Quality sleep is non-negotiable. Strive for 7-9 hours of restful sleep each night. Establish a soothing bedtime routine and aim to go to bed at the same time every day.

5️⃣🌟 Master Stress Management
Take time for yourself. Practice mindfulness, meditation, or yoga to unwind. Find what brings you peace amidst the chaos, and make stress relief a daily ritual.

6️⃣🌟 Prioritize Regular Health Check-ups
Your health is your wealth. Schedule routine check-ups and screenings. Catching concerns early is a powerful step toward a healthier you.

7️⃣🌟 Mindful Technology Use
Balance is key. Limit screen time, especially before bedtime. Try to engage in more face-to-face connections and books this year instead.

Here's to a year filled with health, wealth, and happiness. 🥂

Save this post to come back to these tips throughout the year!

Ready to make 2026 your year? Sign up for a free discovery call to learn more about how functional medicine can help you reach your health goals! Click here to schedule your call: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

12/31/2025

Happy New Year’s Eve!

Here’s to a night of reflection, hope, and a fresh start. May 2026 welcome you with open arms and endless possibilities! 🥳

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Website

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My Story

My name is Janice Marto, proud owner of Nourish Whole Self. I started my coaching practice to help women reclaim their health, feel vibrant again, kick toxicity to the curb, and find hormonal balance from the inside out naturally. To date, I have helped hundreds of clients lose weight, detox their bodies, and feel totally ready to embrace life again. I am head-over-heels in crazy love with what I do. The transformation clients see when they finally learn to cleanse their bodies, treat themselves with love, and balance themselves their own way warms my heart to no end. During my health journey, I suffered from debilitating migraines, gut issues, adrenal fatigue, thyroid dysfunction, liver issues, pituitary brain tumor, and hormonal imbalances. I bought every health book out there and spent hours researching the right foods for my body. What I discovered is that there IS no "right" food! We are all different and have unique nutritional needs. Now I am a Certified Health Coach and Functional Medicine Practitioner, educated at the Institute for Integrative Nutrition, The School of Applied Function Medicine and the Functional Nutrition Alliance. I help people who suffer from the same things that I did and teach them what to eat & how to live to have more energy every day. I help them conquer digestive distress, hormonal imbalances, insomnia, stress and more.