Nourish Whole Self / Janice Davidson Marto

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.

Know that surreal moment when:�🙌your joints don’t ache🙌your brain feels crisp🙌your face isn’t puffy—so the whole world s...
08/26/2025

Know that surreal moment when:�🙌your joints don’t ache
🙌your brain feels crisp
🙌your face isn’t puffy

—so the whole world suddenly looks HD?

That isn’t luck; it’s a preview of how your body wants to feel every day.

Here’s the why: inflammation isn’t random. It flips on when blood sugar wobbles, gut barriers loosen, or stress hormones stay stuck on high. The same levers that dial the flame up can dial it down.

Try rotating these into your week:
✅Balance protein + fiber at breakfast to steady glucose
✅Five slow nasal breaths before meals to cool cortisol
✅Polyphenol-rich herbs—turmeric, rosemary, ginger—to hush NF-κB signaling
✅Leave at least three hours between your last bite and bedtime so your liver can finish its cleanup shift

If you got one “holiday” day, the fire is reversible. Keep stacking these habits and “normal” won’t feel like a special occasion—it’ll just be life.

Educational content only; not medical advice.

If you’ve had glimpses of feeling amazing but can’t make it last, let’s build a strategy that sticks. Book a complimentary call via this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

Stress doesn’t always look like panic. Sometimes it’s snapping at someone you love. Sometimes it’s staring at your scree...
08/25/2025

Stress doesn’t always look like panic. Sometimes it’s snapping at someone you love. Sometimes it’s staring at your screen, unable to move. Sometimes it’s saying yes when you’re screaming no inside.

When your body senses a threat, whether it’s a real emergency or just your inbox blowing up, it doesn’t ask for context. It just acts. Fast. That’s your survival system doing exactly what it was built to do.

You’ve probably heard of the “fight or flight” response, but there’s more to the story. Here’s how your body might react when it feels overwhelmed or unsafe:

Fight: You feel hot, charged, maybe even angry. Your heart races, your jaw tightens, and your body gets ready to push back or defend.

Flight: You need out. Fast. Whether it’s physically leaving or mentally checking out, your system is trying to run away from pressure, conflict, or discomfort.

Freeze: You go still. You might feel stuck, heavy, or disconnected from what’s around you. It’s your body putting everything on pause when it doesn’t know what else to do.

Fawn: You slip into pleasing mode. You smooth things over, keep the peace, and ignore your own needs. It’s a quiet kind of survival, staying safe by staying agreeable.

None of these responses means you’re broken. They tell you’re human. They’re protective reflexes, shaped by experience, stress, and what your body has learned it needs to do to stay safe.

The trouble starts when this system stays switched on for too long. Chronic stress keeps your body flooded with hormones like cortisol and adrenaline, which can leave you feeling exhausted, anxious, disconnected, or even physically unwell.

The more you understand these patterns, the more compassion you can bring to them. You don’t have to control every reaction. You just have to start recognizing when your body is calling for safety. That’s where healing begins.

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 by clicking this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

08/24/2025

👸Your body isn’t a drama queen—it’s a built-in disaster-management team.

When blood sugar spikes, pathogens sneak in, or stress hormones flood the zone, your immune system pulls the fire alarm called inflammation.

Think of it like airport security:
✈️Swelling is the extra pat-down
✈️Heat is the metal detector
✈️ Fatigue is TSA telling you to sit tight while they sort the mess

Annoying? Absolutely.

But it’s designed to keep the plane in the air.

Here’s what’s going on backstage:
🔎Cytokine sirens rally white-blood-cell “first responders,” sealing off damaged tissue the way firefighters cordon off a street.
🔎Histamine traffic cops slow digestion and chill circulation so resources can be diverted to the emergency site (hello, bloating and cold hands).
🔎Cortisol’s cleanup crew swoops in at dawn to mop up debris—unless chronic stress has already spent tomorrow’s supplies, leaving you puffy and foggy at sunrise.
So the next time your joints creak like the Tin Man or your face looks like it slept on a salt lick, remember: this isn’t betrayal.

It’s biology’s version of, “Hey, I’d like to keep you alive for a few more decades—could you address the root cause, please?”

Calm the triggers and the alarms quiet themselves.

Educational content only; not a substitute for personalized medical advice.

If you’re tired of feeling like your body is fighting itself, let’s uncover what’s really triggering the alarm. Book a complimentary Discovery Call via this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

Inflammation isn’t a single spark—it’s a three-way wiring diagram.➔Inside the body, disrupted gut microbes, glucose roll...
08/23/2025

Inflammation isn’t a single spark—it’s a three-way wiring diagram.

➔Inside the body, disrupted gut microbes, glucose roller-coasters, or sluggish liver enzymes set the fuse.

➔Outside, mold spores, seed-oil takeout, or a month of blue-light nights add kindling.

➔Emotionally, unprocessed stress keeps the fan blowing on the flames. If you tackle only one branch, the circuit just reroutes and the fire smolders on.

🗝️When symptoms hop categories—say, puffy face (internal) after a sleepless week (external) that followed a tough breakup (emotional)—treat it as one integrated flare, not three separate problems.

Calming the nervous system first (box breathing, protein-steady breakfast, early lights-out) often drops cortisol enough for gut repair and detox pathways to come back online.

Match the protocol to the whole trigger map, and “random” flare-ups start looking impressively predictable—and reversible.

If your symptoms feel scattered but your body’s asking for one clear solution, it might be time for a root-cause review. Tap this link in bio to book a free Discovery Call: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

Ever wonder why your trusty magnesium capsule suddenly feels like a placebo?🆘Why your cramps, sleepless nights, and anxi...
08/22/2025

Ever wonder why your trusty magnesium capsule suddenly feels like a placebo?

🆘Why your cramps, sleepless nights, and anxiety still flare?

The missing link isn’t dosage; it’s the burn rate.🔥

Inflammation acts like a biochemical bonfire, torching through magnesium to run stress-response enzymes, blood-sugar cleanup crews, and histamine-deactivating pathways.

If…
🚩CRP is creeping up
🚩fasting insulin is wobbly
🚩or DAO leaves histamine unchecked

…the body spends magnesium faster than they can swallow it. That’s why another capsule at bedtime rarely moves the needle.

🔑Key Takeaway:�Before assuming you’re “magnesium deficient,” check what’s draining your supply:
📌Blood-sugar roller-coasters (afternoon crashes, post-meal brain fog)�📌A sluggish liver (morning nausea, itchy skin, or rashes)�📌Histamine flares (stuffy nose, hives after leftovers or wine)�📌Stress hormones stuck on go (wired-and-tired nights, 3 AM wake-ups)�

Dial down those fires, and the same 200 mg glycinate can finally do its job—relaxing muscles, calming nerves, and smoothing hormone balance.

Educational content only; consult your practitioner for personal guidance.

If your body keeps blowing through nutrients and you’re stuck chasing symptoms, let’s find out what’s underneath. Book a free discovery call via this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

Do you ever wake up feeling stressed before the day even starts? It’s not just in your head—your body is responding to t...
08/21/2025

Do you ever wake up feeling stressed before the day even starts? It’s not just in your head—your body is responding to the demands of the day, even before your feet hit the floor. This is because of a natural spike in cortisol, the body’s primary stress hormone, that occurs in the morning.

Cortisol is essential for waking up and getting our day started. It helps us feel alert and energized, triggering the “fight or flight” response that makes us ready to face the world. However, for many of us, this spike can feel overwhelming. When cortisol is released too early or stays elevated too long, it can lead to feelings of anxiety, stress, and even fatigue later in the day.

Several factors can contribute to this morning spike. A rushed, high-pressure morning routine can cause a spike in cortisol as your body prepares for the day’s stressors. Poor sleep, which is common for many, also disrupts the body’s natural circadian rhythm, leading to irregular cortisol patterns.

Managing this early cortisol surge doesn’t require drastic changes—it’s about creating a more balanced start to your day. Begin by establishing a calming morning routine. Instead of immediately checking emails or diving into work, take a few minutes for deep breathing or light stretching. These simple practices help signal your body that it’s time to ease into the day rather than rush headfirst into stress.

Additionally, focusing on a balanced breakfast with healthy fats, protein, and fiber can help stabilize cortisol and keep you energized. It’s about starting the day with intention, not stress, so you can navigate whatever comes next with a calmer, clearer mind.

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 this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

08/21/2025

Ever notice you roll out of bed feeling like:�
😖your rings shrank overnight
😖your stomach’s a balloon
😖your thoughts are swimming through molasses

�That “morning-after” haze isn’t random—it’s your body waving a discreet inflammation flag.

Here’s what’s happening behind the scenes:

🆘Night-time cytokine surge
While you sleep, your immune system runs a cleanup. But when hidden triggers—like a blood-sugar spike from a late dessert or a leaky gut letting lipopolysaccharides slip through—amp up cytokine production, tissues swell, and fluid gets trapped.

🆘Cortisol curve gone flat
Healthy cortisol rises just before dawn to clear fluid, sharpen focus, and kick-start metabolism. Chronic stress blunts that peak, so you wake up foggy and puffy instead of refreshed.

🆘Glymphatic backup
Your brain’s “night-shift” detox network flushes waste during deep sleep. Even mild, silent inflammation can clog this system, leaving you groggy and head-achy in the morning.

Quick recalibrations to test this week
✅Swap sugary or boozy late-night snacks for protein + fiber by 8 PM to steady glucose.
✅Aim for 5–10 minutes of gentle movement (legs-up-the-wall or cat-cows) right after waking to pump lymph.
✅Add ½ tsp of tart cherry concentrate to evening water; its polyphenols tame nocturnal cytokines and support melatonin.
✅Light-expose your eyes within 30 minutes of sunrise to reset the cortisol rhythm.

When puffiness, bloating, and brain fog fade together, it’s more than a coincidence—it’s proof the inflammatory loop is dialing down. Your “normal” mornings are waiting on the other side of a few upstream tweaks.

Educational content only; not medical advice.

If your mornings feel like a daily uphill battle, let’s uncover what’s fueling the inflammation. Book a complimentary call via this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

🔥Inflammation whispers long before it ever screams.Most patients chalk up the scattered signals—📌puffy eyes here📌a 3 AM ...
08/18/2025

🔥Inflammation whispers long before it ever screams.

Most patients chalk up the scattered signals—
📌puffy eyes here
📌a 3 AM wake-up there

—as “just getting older.”

Yet behind those seemingly unrelated annoyances is the same biochemical fire: a slow-burn cytokine cascade that hijacks metabolism, hormones, and mood.

When you spot even two boxes checked on the chart above, you’re already in the “silent” phase—where tissue damage begins long before labs spike.

The good news? These early sparks are the easiest to smother.

Here’s the reframe I give my clients: Inflammation isn’t an enemy to fight; it’s feedback to decode. Lower the signal, and the symptoms fade on their own. Stop chasing isolated problems—work upstream at the immune-metabolic interface and you’ll see brain fog, belly fat, and PMS bow out together.🎉

Ready to turn down the flame instead of living on ibuprofen, ice packs, and elimination diets? Let’s shift from symptom management to system mastery—because the best time to act is before the fire alarm ever goes off.

Educational content only; consult your practitioner for personal guidance.

If your body’s been whispering and you’re not sure what it’s trying to say, let’s decode it together. Book a free discovery call using this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

�

You can’t supplement your way out of hormone chaos…But you can’t fix your hormones if you’re missing the raw materials t...
08/16/2025

You can’t supplement your way out of hormone chaos…

But you can’t fix your hormones if you’re missing the raw materials to make them.

Here are 5 of the most common nutrient deficiencies I see in hormone-challenged clients — and why they matter 👇

Zinc
→ Needed for ovulation, progesterone production, and immune regulation
→ Deficiency = irregular cycles, acne, low libido

Selenium
→ Crucial for thyroid hormone conversion + estrogen detox
→ Deficiency = sluggish metabolism, heavy periods, mood issues

Vitamin B6
→ Needed to produce progesterone, serotonin, and dopamine
→ Deficiency = anxiety, insomnia, PMS rage, cycle-related mood swings

Iodine
→ Essential for healthy thyroid + breast tissue
→ Deficiency = hormonal cysts, fatigue, irregular periods

Omega-3s
→ Reduce inflammation + support hormone receptor sensitivity
→ Deficiency = painful periods, hormone resistance, brain fog

Bonus: Iron
→ If you’re not ovulating or bleeding heavily, you’re likely low
→ Deficiency = fatigue, hair loss, poor circulation, hormonal acne

✨ Moral of the story?

Before you throw another supplement in the mix…

Test. Don’t guess.

If you’re ready to stop guessing and find out what your body is truly missing, book a free Hormone & Energy Discovery Call through this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

You can track every macro.Stay under 1200 calories.And still feel bloated, exhausted, and stuck.Because your hormones?Th...
08/15/2025

You can track every macro.

Stay under 1200 calories.

And still feel bloated, exhausted, and stuck.

Because your hormones?

They’re not counting calories.

They’re tracking stress, safety, and survival.

Here’s what your body might be hearing on a 1200 calorie diet:
→ “We’re in a famine — slow the metabolism.”
→ “Ovulation isn’t safe — pause reproduction.”
→ “Conserve energy — increase cortisol, drop thyroid function.”
→ “Store fat, not burn it — just in case.”

So instead of fat loss, you get:
– Period problems
– Crashing energy
– Mood swings
– Hair thinning
– Weight gain (especially belly)

Your hormones don’t respond to discipline.

They respond to nourishment.

If your body isn’t responding the way it “should,” let’s look under the hood. Book a free Hormone & Energy Discovery Call via this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date


Preventative health might seem like an investment upfront, but its benefits ripple far beyond the numbers. Here’s how it...
08/15/2025

Preventative health might seem like an investment upfront, but its benefits ripple far beyond the numbers. Here’s how it can save you money—and transform your life—one small change at a time.

1. Fewer Medical Bills
Catching health issues early often prevents them from sn*******ng into costly problems. Annual check-ups, routine bloodwork, and lifestyle tweaks can help you avoid expensive prescriptions or hospital stays down the road.

2. Small Changes, Big Impact
You don’t need fancy supplements or cutting-edge gadgets to invest in your health. Simple shifts—like drinking more water, cooking at home, or walking daily—cost little but have a profound impact on your long-term well-being.

3. Boosted Energy = Better Productivity
When you prioritize sleep, nutrition, and exercise, you feel better and get more done. That can translate to fewer sick days, more focus, and even better performance at work—indirectly benefiting your financial health.

4. Emotional Well-Being Improves Too
Preventative health isn’t just physical. Practices like mindfulness, therapy, or journaling can help prevent burnout and chronic stress. Mental clarity and emotional balance create space for joy, connection, and purpose.

5. It’s About Quality of Life
A life well-lived isn’t about skimping on care now to save a few dollars. It’s about ensuring you can move freely, think clearly, and enjoy moments with loved ones for as long as possible.

6. The Ripple Effect
Investing in your own health often inspires those around you to do the same. Healthy habits are contagious, and the impact can be generational.

If you need 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 by clicking this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date


08/04/2025

👀No one tells you this… but hormone imbalances hit differently after 35.

You’re not imagining the changes.

You’re not “just getting older.”

And it’s not all perimenopause, either.

Here’s what’s actually happening:
→ Progesterone starts to decline first — often years before estrogen shifts
→ Ovulation becomes more inconsistent — even if your period still comes regularly
→ Cortisol becomes more sensitive — stress you used to handle now wrecks you
→ Your metabolism and recovery slow down — especially without enough protein, sleep, or rest
→ Blood sugar swings have a bigger hormonal impact than in your 20s

So what shows up?
– More bloating + fatigue
– Mid-cycle or pre-period mood dips
– Shorter cycles or heavier bleeds
– Brain fog, low libido, and stubborn weight gain
– Feeling like you’ve “lost your edge” — even though nothing major has changed

✨ This phase is a window of opportunity — not just decline.

With the proper support, your 40s and beyond can feel grounded, vibrant, and strong.

But you won’t get there by ignoring the shifts. You get there by working with them.

If your symptoms are creeping in and nothing’s working like it used to — let’s talk. Book a free discovery call using this link: https://nourishwholeself.practicebetter.io/ #/5de28a7f2a832617509c1c30/bookings?s=63715f0f9e7c58f05ef01278&step=date

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+17708252514

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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.