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Nourish Whole Self / Janice Davidson Marto

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Nourish Whole Self / Janice Davidson Marto

Digestive & 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.

10/11/2025

If your digestion feels off and nothing seems to stick, no matter how clean your diet is or how many supplements you try, look at how your day begins.

Here are five gut-supportive shifts most people overlook:

1. Stop eating late at night, not just for digestion, but for how your gut works the next morning.
Your gut cells follow a rhythm. If they’re still working at midnight, they’re less responsive to cues in the morning. This can lead to slower motility, constipation, and waking up feeling bloated.

Try creating a 12-hour window between your last bite and your first meal the next day to give your body time to rest and recover.

2. Before eating, smell your food. Literally.
Your body starts releasing digestive enzymes before you take the first bite. If your senses are engaged, the entire system prepares more effectively. Smelling your food before eating can help your body prepare, especially if you usually feel heavy or bloated after meals.

This is called the cephalic phase of digestion, and most people skip it entirely.

3. Get warm from the inside.
Cold smoothies, icy coffee, raw veggies first thing in the morning -- these can all slow down digestion in people who already feel sluggish.

Try starting your day with something warm, such as broth, ginger tea, warm lemon water, or a simple cooked breakfast. Warmth relaxes the GI tract and improves flow.

4. Stimulate your vagus nerve on purpose.
Your digestion doesn’t run on willpower. It runs on your parasympathetic nervous system. If your body still thinks it’s “on alert” from yesterday, it won’t digest well, no matter what you eat.

Try humming, gargling, or even splashing your face with cold water before breakfast. These small physical signals tell your body it’s safe to rest and digest.

5. Don’t eat until you’re calm. Not just seated. Calm.
If you’re scrolling, rushing, or mentally already at work, your gut isn’t fully online yet. Wait until you feel even 10% more grounded. Your body digests food better when you’re actually present for it.

If you need a little help in the health and wellness department, such as guidance on putting the pieces together to take care of yourself from the inside out, book a complimentary 30-minute Discovery Call with me here: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

10/10/2025

Most docs run a basic CBC and say, “Looks fine!”—but that’s like checking the weather through a keyhole.

These markers are your full panoramic radar, each one catching a different kind of inflammatory lightning before it strikes.
🧪System-wide smoke signals
hs-CRP, ESR, fibrinogen—think of these as the sirens on a fire truck. If they’re blaring, flames are already licking the walls.

🧪Metabolic spark plugs
Insulin, fasting glucose, HbA1c reveal a slow electrical short in blood-sugar wiring that can ignite systemic inflammation years before an A1c crosses the “pre-diabetic” line.

🧪Silent tissue hotspots
Ferritin—more than an iron tank; it’s an acute-phase protein that shoots up when cytokines are swirling.

Homocysteine rises when methylation traffic backs up, roughing up blood-vessel linings like sandpaper.

🧪Gut firewall status
Zonulin & calprotectin show if the intestinal gate is wide open or the guards are swinging swords. When the gut’s ablaze, rogue antigens march straight to the brain and joints.

🧪Hormone & membrane smoke detectors
Cortisol mapping (DUTCH or salivary) tells you if the firefighting crew is working round-the-clock or asleep on the job.

Omega-3:6 ratio reflects whether cell membranes are built from anti- or pro-inflammatory bricks.

🧪Autoimmune early-warning beacon
ANA is the porch light flickering before the neighborhood’s power grid shorts; catch it early, and you can stabilize the circuit.

🔑Key Takeaway:
If hs-CRP is normal but insulin is creeping up, zonulin is high, and cortisol is flat, you’re looking at a slow-burn, multi-room fire—put it out before the smoke detectors scream.

Click this link to book a Discovery Call and get clarity on what your body’s really saying: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

Educational content only; not medical advice.

09/30/2025

🥦You can load your plate with turmeric-roasted veggies, wild-caught salmon, and a kale-berry smoothie—but if your gut lining is acting like a bouncer on strike, those anti-inflammatory VIPs never make it past the door.

Why the party stops at the entrance
➡︎Flat microvilli = flat results. Chronic inflammation or gluten sensitivity can press down the tiny “finger” projections that absorb nutrients, leaving curcumin and omega-3s standing outside like forgotten concert tickets.�
➡︎Low stomach acid, low entry fee. Polyphenols and minerals need an acidic handshake to split apart and be es**rted in. Proton-pump inhibitors, chronic stress, or under-chewing turn that handshake into a limp wave.�
➡︎Bile traffic jam. Healthy bile is the shuttle bus for fat-soluble antioxidants (hello, vitamins A, D, E, and K). Gallbladder sluggishness or ultra-low-fat diets park that bus in the garage.�
➡︎Dysbiosis double dip. The wrong gut bugs love to snack on your polyphenols first, converting them into compounds your body can’t use and sending the leftovers downstream as gas and bloat.�

How to tell absorption is glitching
✅Bright-colored veggies exit looking surprisingly… familiar.�
✅Fish-oil burps without the brain-fog lift.�
✅You feel full yet oddly under-fed—still craving “something” an hour later.�
✅Stool swings between rabbit pellets and soft-serve despite a spotless diet log.�

🔑Key Takeaway:
If an anti-inflammatory menu makes you glow on paper but groan in real life, tune the terrain before tweaking the food: slow down and chew, add a dash of apple-cider vinegar before meals, work in bitters or gentle bile-movers (arugula, dandelion), and feed the microbiome diverse fibers. When the gut gatekeepers wake up, even humble spinach turns into cellular fire extinguishers.

If your symptoms aren’t budging despite a clean diet, it might be an absorption issue. Check this link to schedule a root-cause review: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

Educational content only; not medical advice.

09/29/2025

🚨Ever feel like your body just filed for overtime even though you barely clocked in? That bone-deep fatigue isn’t laziness or low motivation—it’s your immune system running an all-hands emergency drill you never approved.

Here’s the plot twist:
❌Cytokine black hole. Those inflammation messengers hoard glucose and oxygen so immune cells can “battle,” leaving your muscles and brain gasping like understaffed baristas during the morning rush.�
❌Mitochondrial brownout. Reactive oxygen species nuke the tiny turbines that make ATP, so every movement costs double. Imagine dragging a dead phone with a 3-foot charging cable—always tethered, never fully powered.�
❌Hormone traffic jam. Cortisol and thyroid signals get garbled, slowing metabolism and swelling tissues. Cue puffy face, heavy limbs, and that “I’m wearing a lead blanket” vibe.�
❌Nervous-system static. Chronic inflammation flips your vagus nerve to airplane mode, so rest never feels truly restful. You wake up tired, nap tired, and wonder if life was always this grainy.�

🔑Key Takeaway:
If a normal Tuesday feels like mile 20 of a marathon, look upstream: blood-sugar swings, gut permeability, viral reactivations, or mold exposures often stoke the silent blaze. Cool the root fire and you’ll gain a whole extra shift’s worth of energy—without clocking out on life.

When rest doesn’t recharge you, it’s time to decode what’s really draining your system. Book a free discovery call to find out how! Click here: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

Educational content only; not medical advice.

09/28/2025

Life gets busy, but eating well doesn’t always have to involve chopping, sautéing, or hours in the kitchen. Here are some quick, no-prep meal ideas that nourish your body without adding stress to your day:

1. Greek Yogurt with Toppings
Start with plain Greek yogurt as your base. Add a handful of granola, some fresh or frozen berries, and a sprinkle of seeds like chia or flax. This is a protein-packed option that feels indulgent but takes seconds to make.

2. Canned Tuna or Salmon Salad
Grab a can of tuna or salmon (look for ones packed in water or olive oil) and mix with pre-washed greens. Top with olive oil, lemon juice, and a handful of nuts for crunch—a satisfying blend of healthy fats and protein.

3. Avocado and Whole-Grain Toast
Keep ripe avocados and whole-grain bread on hand. Mash an avocado onto toasted bread, add a pinch of salt, and you’ve got a balanced meal with fiber, healthy fats, and carbs for energy.

4. Hummus and Veggie Plate
Pair store-bought hummus with baby carrots, snap peas, or cherry tomatoes. It’s a simple, colorful option that delivers fiber, protein, and a satisfying crunch.

5. Rotisserie Chicken Wrap
Pick up a rotisserie chicken from the store and pair it with a whole-grain wrap. Add pre-washed greens and a drizzle of your favorite dressing for a quick, high-protein meal.

6. Overnight Oats (Made Ahead)
If you can spare two minutes the night before, mix oats, milk, and a dollop of almond butter in a jar. By morning, it’s ready to grab and eat—no prep required.
Eating well doesn’t have to be elaborate. Stock your fridge and pantry with simple, versatile staples, and you’ll always have the tools for a nutritious, zero-prep meal.

If you need a little help in the health and wellness department, such as guidance on putting the pieces together to take care of yourself from the inside out, book a complimentary 30-minute Discovery Call by clicking here: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

09/24/2025

👀You swapped croutons for spinach, doubled the almond-butter smoothies, and swore oat-milk matchas were the pinnacle of “clean.”

But if your joints ache, your gut feels like sandpaper, or you’re riding mystery fatigue, you might be marinating in oxalate overload—nature’s stealthy shard of glass.

How the crystalline confetti starts a fire
📌Calcium handcuffs. Oxalate grabs hold of the calcium meant for bones and muscles, then parks as needle-sharp crystals—in kidneys, joints, even blood vessels. Those micro-deposits spark local immune alarms and keep IL-6 humming like a leaky speaker. �
📌Monocyte mood swing. A single high-oxalate meal can flip your immune cells into pro-inflam mode, spitting out oxidative stress that ricochets through your mitochondria (hello, whole-body ache). �
📌Microbiome mutiny. Normally, gut bugs like Oxalobacter vacuum up the excess. Too many green juices—or too little bacterial diversity—tip the balance and let oxalate slip straight into circulation. �
📌Cardio collateral. Animal data show oxalate-rich chow fuels arterial calcification and oxidative damage—meaning that “heart-healthy” spinach salad can, ironically, rough up your endothelium. �

Red-flag clues you’ve crossed the spinach line
🚩Puffy eyes + razor-blade p*e (microscopic crystals)
�🚩Random vulvar or joint burning after nut flours
�🚩Sharp uptick in histamine flares after beet smoothies�
🚩Brain fog that hits 60-90 minutes after a giant green juice�

Oxalate-smart tweaks
✔️Pair with calcium: add a sprinkle of goat cheese or sesame tahini—dietary calcium binds oxalate in the gut so it exits stage left.�
✔️Cook, don’t chug: lightly steaming greens drops oxalate by up to 30 %. Raw kale shots? Hard pass.�
✔️Rotate your greens: swap in arugula, romaine, watercress, or sautéed bok choy.�
✔️Feed the degraders: diversify fibers (green banana flour, artichoke) to nourish oxalate-eating microbes.�
✔️Hydrate like a boss: two extra glasses of mineral water help flush soluble oxalate before it crystalizes.�

🔑Key Takeaway:
If you feel worse after a “detox” week of smoothies and salads, don’t double down—dial back and es**rt the shards out safely. Your greens should polish you, not sandblast you.

If green juice made you feel worse, not better, oxalates could be the missing puzzle piece. Let’s decode what your body's actually asking for. Book a free discovery call today using this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

Educational content only; not medical advice.

09/23/2025

☕️Ever walk into a busy café and feel like the espresso machine, fluorescent lights, and small-talk chatter are all shouting directly at your brain?

That hyper-awareness isn’t you “being dramatic”—it’s often your thalamus (the brain’s sensory traffic cop) waving a frantic red flag.

What’s happening behind the overwhelm

📣Microglial megaphone — When low-grade inflammation sneaks past the blood-brain barrier, microglia release cytokines that dial up the volume on every incoming signal. Suddenly, a normal clink of silverware lands like a cymbal crash.�
🚨Thalamic filter fail — Cytokines jam the neural circuits that usually sift background noise from must-know data. Picture your spam filter quitting mid-workday; every ping hits your primary inbox.�
➡︎Neurotransmitter tug-of-war — Inflammation drains dopamine and GABA, the very chemicals that help you stay calm and focused, leaving your sensory gates wide open and unguarded.�
Every day red flags
🚩Grocery aisles feel too bright or echo-y.�🚩You keep turning the car radio volume down—even on your favorite song.�🚩Scratchy clothing tags or perfume that never bothered you now feel unbearable.�

🔑Key Takeaway:
If sensory overload tracks with blood-sugar dips, post-viral slumps, or moldy rooms, you’re probably looking at a neuroinflammatory flare—not personality quirks. Start with: stable protein-rich meals, a two-minute nasal-breathing reset in noisy spaces, and evening blue-light limits. Cool the cytokine cascade, and the world turns down from “stadium concert” to “soft jazz” again.

Check this link to schedule a free call and explore whether inflammation is behind your sensory overwhelm: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

Educational content only; not medical advice.

09/19/2025

When we think about exercise, most of us focus on the typical forward and backward movements: running, walking, and squatting. These are great, but there’s one type of movement that often gets overlooked—lateral movement. And if you’re not incorporating side-to-side motions into your routine, you might be missing out on some powerful benefits.

Lateral movement involves moving your body from side to side rather than just front to back. Think of exercises like side lunges, lateral leg raises, or even simple side shuffles. These movements help strengthen muscles that are often neglected with more conventional exercises, like those in your hips, glutes, and outer thighs.

But the benefits go beyond just strengthening. Lateral movement enhances your balance and coordination. It helps improve your agility and can reduce your risk of injury, especially as we age. Our bodies are naturally designed to move in all directions, but many of us get stuck in linear movements that limit how we function in daily life. The simple act of moving laterally can help you feel more mobile and better equipped to handle everyday tasks—whether that’s picking something up from the floor, navigating uneven terrain, or even just walking with more confidence.

If you’re looking for an easy way to start, try adding some lateral exercises into your warm-up or cool-down. Side lunges are a great starting point. Take a big step out to the side and bend one knee while keeping the other leg straight, then push off to return to standing. It’s simple but effective.

If you need a little bit of help in the health and wellness department, such as guidance on putting the pieces together to take care of yourself from the inside out, book a complimentary 30-minute Discovery Session with me. Click this link to schedule your session: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

09/18/2025

Ever opened your laptop with big plans, only to stare at the screen as if your brain had been left in airplane mode?

That mental lag isn’t always “just how you are.”👀

Here’s what could be happening instead: a single blood-sugar spike can nudge tiny immune cells called microglia into “janitor overtime.” They start pruning synapses (the brain’s Wi-Fi), slowing the neural download sp*ed you need for focus and memory.

Meanwhile, mitochondria—the battery packs in every brain cell—get peppered with inflammatory free radicals.

Think half-charged phone at 3 PM: you’ve still got notifications, but no juice to open the apps.

Add cortisol from chronic stress, and the plot thickens: cortisol tells your liver to dump glucose, which restarts the spike-and-crash loop.

🪭Each swing fans the inflammatory flames, so your mind keeps buzzing while your body feels like it’s wading through wet cement.

Try a 48-hour “focus reset” experiment.

✅Protein-first meals. Start every plate with 20 g of protein and non-starchy veggies; leave carbs for last or smaller portions.�
✅Walk the block after eating. Five minutes gets glucose into muscles before it can stoke brain fire.�
✅30-second cold splash on the face. Activates the vagus nerve, quieting microglia and sharpening attention.�
Notice fewer “Where did I put my keys?” moments? That’s your neurons shedding their fire blankets.

If your brain fog flares after lunch or during stress, it’s time to work smarter—not harder. Let’s decode what your body’s trying to say. Click this link to schedule a complimentary discovery call: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

Educational content only; not medical advice.

09/17/2025

You can swallow the prettiest turmeric capsule on the planet, but if your biology is still on fire, it’s like tossing a Dixie cup of water at a bonfire.💦🔥

The issue usually isn’t the brand—it’s the battlefield you’re dropping it into.

➡︎Absorption Blocked
Think of your gut lining as the VIP entrance. If it’s inflamed or coated in processed-food residues, curcumin and fish-oil omegas get stuck behind the velvet rope. Low stomach acid, sluggish bile, or a microbiome tilted toward “pro-inflammatory” strains? All downgrade absorption before the party even starts.

➡︎Burn Rate > Refill Rate
Imagine trying to refill a leaky bucket. Blood-sugar spikes, night-owl cortisol surges, or a couple of glasses of wine can burn through antioxidants faster than you can pop them. Until you plug those leaks—steady glucose, better sleep, less alcohol—your supplements are just expensive confetti.

➡︎Phase-II Traffic Jam
Your liver packages inflammatory by-products for exit using sulfur, glycine, and methyl groups. If it’s congested (think histamine flares, PMS, or alcohol bloat), those packages pile up. Curcumin, resveratrol, and quercetin can’t “mop” what the liver never shipped out.

➡︎Nutrient Synergy Missing
Turmeric needs fat and pepper (piperine) to hitch a ride into circulation. Magnesium needs B-vitamins to turn off NF-κB, the body’s main inflammation switch. Isolated nutrients without their sidekicks are like superheroes stuck in traffic.

🔑Key Takeaway: If you feel a tiny lift from supplements that never sticks, check your terrain before changing brands:
✅Gut-restore basics: digestive bitters + nightly 12-hour fast�
✅Blood-sugar steady: protein-first meals, 5-minute post-meal walk
�✅Liver “green light”: cruciferous veggies, 2 L of water, lights-out by 10 PM�

Fix the landscape, and even a mid-shelf turmeric starts acting like liquid gold.

If you’re doing “everything right” but still inflamed, the issue might be absorption, not effort. Let’s decode what your biology actually needs. Book a free discovery call - click this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

09/16/2025

Ever feel like someone slipped molasses into your neural wiring? 😶🌫️

That “burnout” haze might actually be a cytokine cloud rolling through your brain instead of a motivation crisis.

What the fog really is:
When blood sugar whiplashes, a latent virus whispers awake, or mold toxins sneak past your gut wall, your immune system fires off IL-1β, IL-6, and TNF-α—tiny biochemical bullhorns that march straight to the brain.

Once there, they tell microglia (your neural janitors) to start an aggressive cleanup. Great during a legit infection … not so great on a random Tuesday when you need to finish a slide deck.

Why it feels so weird
➡︎Dopamine gets dimmed. Cytokines dial down the “drive” neurotransmitter, so starting tasks feels like pushing a Prius up a hill.�
➡︎Neurons slow their ping rate. Less ATP production = delayed recall, word-search moments, and the “why am I in the fridge?” loop.�
➡︎Stress circuitry shorts out. The HPA axis loses its rhythm, leaving you wired at midnight but snooze-bar smashing by morning.�

Quick reality check
If you can crush a workout yet still can’t string two focused hours together, or if you wake rested but crash mentally after a carb-heavy lunch, you’re likely staring at a neuroinflammatory smoke screen—not a willpower problem.

Mini 3-day litmus test
✅Protein-first, color-loaded meals to keep glucose swings minimal.�
✅5-minute post-meal walk—es**rts sugar into muscle and signals microglia to stand down.�
✅Cold face splash + 6-second exhale morning and night to spark vagus-nerve calm and nudge cytokines lower.�

Notice clearer recall, steadier mood, or fewer snack attacks? That’s your brain telling you the fire’s cooling.

If your mind crashes after carbs or you can’t focus past 10 AM, it’s time to decode what’s hijacking your mental clarity. Book a free discovery call today to find out more! Click Here: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

09/15/2025

Hyper-independence feels heroic—right up until your immune system files a complaint.

When you power through skipped meals, refuse a helping hand, and swallow tears with a proud “I’m fine,” your nervous system reads the silence as danger. No tribe = no backup. Cue the biological SWAT team:

➡︎Cortisol flood. Solo-stress spikes the fight-or-flight hormone that tells immune cells, “Deploy cytokines, we might be in trouble.”�
➡︎Vagus-nerve mute button. Social connection normally hits the parasympathetic “off switch.” Going lone-wolf keeps it locked on silent, so your heart rate and inflammation stay dialed up.�
➡︎Blood-sugar whiplash. Missed meals force your liver to pump glucose, chasing each cortisol surge—and every spike flips the NF-κB inflammation switch.�
➡︎Tear-holding tax. Emotional suppression racks up oxidative stress; studies show IL-6 and CRP rise when people stifle feelings instead of expressing them.�

🔑Key Takeaway:
If you consistently wake up puffy or wired-and-tired after a stretch of “handling everything myself,” it’s probably not the turmeric’s fault. It’s your biology begging for co-regulation: shared meals, voiced worries, and an hour of genuine rest. Accepting help is literally anti-inflammatory.

If “I’m fine” has become your default, it might be time to decode what your body is really saying. Book a free discovery call through this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278

Educational content only; consult a qualified practitioner for personal guidance.

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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.