Empowered Functional Health

08/22/2025

💩Gut Health💩 The GIMAP is a great way to get a handle on your gut health 🚽 If you are experiencing bloating, fatigue, loose stools, constipation, indigestion, acid reflux, etc… Let’s find the root cause 🦠 We can then customize a plan to get you feeling better 🤩 ✨ DM for more info ✨

08/18/2025

🚌 BACK TO SCHOOL MEAL PREP 🚌 what are your favorites? Comment below ⬇️ help a fellow Mama out!

07/30/2025

07/25/2025

The Empowered Mega Program, Fall Reset, begins Sept 1!
This is a 4-month program that includes:
-all of the foundational functional testing
-weekly check-ins
-whole body functional education
-coaching calls
-in-person events
-custom nutrition programming
-supplementation recommendations
-1-1 consultations.. and so much more.

This program will change your life! Who is ready for a REBOOT?
Register here: https://l.bttr.to/toCg2

07/23/2025

GLP-1s have a place in health care and have been proven effective for several diagnosed health conditions. If your goal is weight loss and preventative health care, I encourage you to join our group: Momentum.
Where forward progress is supported through:
-nutrition recommendations
-biweekly coaching check-ins
-fitness programming
-live coaching calls
-in-person events
-book club
-functional health education
-lifestyle accountability
-supplement recommendations
-connecting with a supportive community
-optional add-ons: lab testing, blood work review

Register here today: https://l.bttr.to/n6aDK

07/18/2025

THE ROAR RECS FOR MAKING MUSCLE

All the cardio in the world won't cut it. Research on active women, especially past age 40, shows that even high levels of aerobic activity doesn't translate into any meaningful changes in lean body mass. The only solution is STRENGTH TRAINING. I mean high-intensity power training - heavy lifting for pure strength. This kind of training stimulates your neuromuscular system, activating the maximum amount of muscle fibers. It also keeps those high-energy, powerful type II muscle fibers engaged, which is essential because those are needed for speed, and they're the first to go. I hear from so many perimenopausal women that they feel as if they suddenly lost all strength and power (before any issue with losing lean mass). This is not a misnomer, we see that there is a distinct drop in force generation BEFORE we see any loss in lean mass. This is directly related to estrogen influence on myosin binding ability with actin (a weaker bond means a weaker muscle contraction), and the systemic loss of the anti-inflammatory effect of estrogen, reducing the regulation of muscle inflammation and the satellite cell function (meaning, more inflammation reduces the feedback for building new muscle cells) reduces the quality of the muscle, before overall lean mass loss.

The best part is that the benefits of strength training are nearly immediate. Even before your muscles get bigger and stronger, you wake up sleeping muscle fibers and develop neuromuscular connections that result in strength gains after just a few sessions.

How to optimize your strength-training results:
- LIFT HEAVY
Challenge and stimulate your muscles so they break down and repair bigger and stronger.
- HOW HEAVY IS TOO HEAVY?
Pick up a weight and lift it 8 times. How hard were the last two reps? You have chosen the right weight if you are barely able to eke out that final rep while maintaining good form.(Heavy Resistance Training is a journey, start consistent, with good form, then add load over time; we don't want injuries!!)
- LIFT OFTEN
Aim for 2-3 days a week.
- MIX IT UP
Variety is your friend when it comes to making muscle.

Anything you'd add?

​Study links:
https://bit.ly/4375CxQ
https://bit.ly/44twf2A
https://bit.ly/3GJHyd8
https://bit.ly/42Z1ykN
https://bit.ly/43hv19v

06/23/2025

In 2023, my father-in-law received an earth-shattering diagnosis of Stage 4 Pancreatic Cancer. He only lived 4 months after diagnosis. Fast Forward ⏩ to today. This is my husband, he’s getting his GALLERI Early Detection Cancer Screen blood work . If this test was routine, there would be more EARLY cancer detection, there would be MORE treatment options, and BETTER OUTCOMES. We have taken heartbreak and now try to help others. This test actually just went down in price ⬇️ Book your appointment today!

06/21/2025

10 WHOLE30 CHICKEN MARINADES by Cook at Home Mom! Make just one or all 10 and freeze them for easy dinners all summer long ☀️

Once you've got your marinated chicken, you can cook it in the Instant Pot, slow cooker, air fryer, oven, or grill!

10 WHOLE30 CHICKEN MARINADES
*Use 1-1.5 lbs. of chicken for every marinade.

🍊ORANGE CUMIN
3 Tbsp olive oil
3 Tbsp orange juice
1 Tbsp cumin
1/2 tsp orange zest
1 clove garlic
pinch salt & pepper

🫚 SESAME GINGER
1/4 cup coconut aminos
2 Tbsp sesame oil
1 Tbsp minced ginger
3 green onions sliced
1 clove garlic minced

🍴MISSISSIPPI
2 Tbsp olive oil
1/4 cup jarred pepperoncini liquid
4-5 pepperoncini, sliced
1 Tbsp ranch seasoning

🧄 GARLICKY BBQ
1/4 cup compatible BBQ sauce
3 Tbsp olive oil
2 cloves garlic, minced

🔥 BUFFALO RANCH
1/2 cup compatible buffalo sauce or mix together 3.5 Tbsp melted ghee, 4.5 Tbsp hot sauce, and a pinch of garlic powder and onion powder
2 Tbsp ranch seasoning
3 Tbsp olive oil

🌶️ FAJITA LIME
1.5 Tbsp fajita seasoning
3 Tbsp lime juice
3 Tbsp olive oil
1 Tbsp minced cilantro, optional

🍋 LEMON GARLIC
3 cloves garlic minced
3 Tbsp olive oil
3 Tbsp lemon juice
1/2 tsp lemon zest
1/4 tsp dried parsley
1/4 tsp dried basil

🌱 EASY PESTO
1/4 cup compatible pesto
3 Tbsp olive oil

🥭SPICY MANGO
1 mango pureed
3 Tbsp olive oil
1 Tbsp minced jalapeno
1 Tbsp lime juice
1 Tbsp minced cilantro

🍯 "HONEY" MUSTARD
5-6 dates minced
2 Tbsp mustard
1 Tbsp apple cider vinegar
3 Tbsp olive oil

How to Marinate Chicken
1. Mix the marinade ingredients together.
2. Place the chicken in a shallow container (not reactive metal) or bag.
3. Pour the marinade over the chicken, turning it so all sides are completely coated. 4. Let it marinate for at least 30 minutes, up to 24 hours in the fridge.

Instructions for all cooking methods are available here: https://w30.co/4jEG2qx

06/18/2025

Many women use alcohol to wind down at the end of the day or have a nightcap to help feel drowsy so they can drift off to sleep. And it works... temporarily. A glass or two of Shiraz may leave you nodding off during your favorite Netflix series. But it ultimately lessens the quality of your sleep and increases restlessness toward the early morning hours, especially if you're drinking right before bed.

Drinking within an hour of bedtime lengthens your non-REM sleep and shortens your REM sleep during the first half of the night; as a result, you don't get into that deep restorative sleep for very long. As your liver sops up the ethanol from your bloodstream, your body can go into a bit of withdrawal during the second half of the night, making you restless and more likely to toss and turn. Avoiding alcohol can also help reduce the number and severity of hot flashes. So have that glass with dinner, but switch over to tart cherry juice (more on that in my book Next Level) before bedtime. Your sleep with thank you.

Study links can be found here:
https://bit.ly/4jSZ8JC
https://bit.ly/4l63MVt

06/18/2025

02/16/2025

Build Your Own Smoothie Bowl :: Blend your favorite organic frozen fruit, orgain protein powder & organic coconut milk 🥥 top with anything you love — Lily added chia seeds, pumpkin seeds, unsweetened coconut flakes, slivered almonds 🥥 you could do extra fruit, nut butter, seeds, honey, etc…