Nutrition By Margo,LLC

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Nutrition By Margo,LLC

Boulder, CO She helps people with chronic health conditions as well as binge eating and stress/emotional overeating.

Margo Gasta, DCN, MS, RDN, CCH, owner of Nutriton By Margo, is a Doctorate Level Integrative and Functional Nutritionist, a registered dietitian and a certified classical homeopath.

12/02/2025

When you are suffering with mental fatigue self-care is often put on the back burner.

Trying to crawl out of fatigue can feel like you are crawling through the mud.

Try making your efforts at self-care much smaller until your energy gets better.

Instead of a one hour walk, try walking 5 minutes every hour during the work day.

Instead of 20 minute meditation start with just 5-10 minutes.

Pad extra time into your calendar so you can regroup mentally.

Journaling is powerful but keep it to just a few sentences per day so you are not overwhelmed.

Sleep: When you have mental fatigue prioritizing sleep is one of the single most important self-care items you can do for recovery.

If you are trying to improve your mental clarity and energy please reach out by clicking the link in my bio.

10/02/2025

It's hard to manage a big job and a family when you wake up every day feeling exhausted. Coming home after work and not having the energy to interact with your family can feel depressing and frustrating.

What might make a huge difference for you is having proper nutrition testing done and starting a customized food and supplement plan geared toward boosting your mental and physical energy and promoting a deep sleep.

If you are a busy, ambitious professional who needs to get a hold of mental fatigue please reach out by clicking the link in my bio so we can optimize your health and help you improve mental clarity and energy.

07/02/2025

If you are feeling overwhelmed all the time it may be that you are not properly fueling yourself with food.

Balancing blood sugar is a foundational concept when dealing with mental fatigue.

Undereating during the day and not eating balanced meals can worsen the feeling of being overwhelmed.

Try eating 30 grams of protein 3 x per day to help balance blood sugar.

If you are a busy, high achieving adult with a lot of responsibility on your plate AND you are struggling with mental fatigue please reach out by clicking the link in my bio and schedule an appointment so we can get help you improve your mental clarity and energy.

05/02/2025

Are you looking for something to enhance calm focus and find that medications don't work well for you?

There are supplements that may be helpful. I don't recommend trying all 3 of these at once.

I recommend working with a nutrition professional who has read the research on these supplements and who can determine if one of these might be an especially good fit for you.

Remember that supplements can interact with medications so if you take medications clear these supplements with your provider first.

If you are looking for nutrition support for help with mental fatigue, ADHD or depression please reach out by clicking the link in my bio.

03/02/2025

If you suffer from Chronic fatigue and are using caffeine to get through the day you might not realize that your caffeine intake is making your fatigue worse.

Caffeine can cause anxiety, insomnia and high blood pressure. The insomnia can cause chronic fatigue.

If you are ready to break free from fatigue, anxiety and insomnia reach out for help by clicking the link in my bio.

31/01/2025

It's hard to work and take care of your family if you are struggling with mental fatigue.

Try these suggestions and see if they help:

Walk 5 minutes every hour. This has been proven to balance blood sugar, lower cholesterol, and boost cognition and productivity.

Plan daily free time. Everyone needs to recharge their batteries and people who experience mental fatigue might need a bit of this every hour. Pad your calendar with extra time so you can recharge multiple times during the day.

There are supplements that can effectively help with chronic fatigue, depression, ADHD and focus. Find a functional medicine nutrition practitioner to find solutions that will work for you.

Skipping meals or extreme fasting might not be the best solution for mental fatigue. Many people with mental fatigue have blood sugar issues and eating 3 balanced meals per day can be effective in mitigating blood sugar issues that lead to fatigue.

Reach out if you are struggling with memory issues, chronic fatigue, depression or ADHD and would like nutritional help to address these issues.

29/01/2025

If you are suffering with mental fatigue, memory difficulties or brain fog you may want to consider increasing dietary fiber.

Dietary fiber has been shown in studies to substantially improve cognitive function and memory.

Good sources of dietary fiber with suggested servings per day include:
Flax seeds (1 TBLS)
Chia seeds (1 TBLS)
Nuts (1/4 cup)
Vegetables (2-3 cups)
Fruit (1-2 pieces or more for a larger person)
Beans and lentils (1/2 cup per day, more for a larger person)
Whole grains like brown rice, quinoa and oats ( 1 cup or more for a larger person)

Aim for 35 grams of fiber per day

Reach out by clicking the link in my bio for nutrition help if you are suffering from mental fatigue, cognitive decline, ADHD, depression or memory issues.

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27/01/2025

If you are dealing with mental fatigue one of the best things you can do is stick to simple balanced meals that don't require a lot of time to prepare.

Having the same breakfast all week long is just fine. You can swap it out next week to ensure nutritional variation.

This breakfast provides
32 grams of protein
40 grams carbohydrate
9 grams of fiber (add more flax seeds or chia seeds for even more fiber)
700 mg potassium (great for blood pressure)
1/ 3 of your daily calcium needs
16 grams of healthy fat from nuts and seeds
Add a drizzle of raw unfiltered honey for sweetness and immune support

This meal is a nutritional powerhouse that will substantially benefit your health.

If you are struggling with mental fatigue please reach out for nutrition support by clicking the link in my bio.

24/01/2025

Are you tired all day long and then wired at night when it's time to wind down and go to sleep?

There are solutions to this very common and difficult scenario.

I see varying degrees and severity of this phenomenon. Sometimes very extreme examples might include restless legs, racing heart, panic attacks at night, and inability to sleep for days in a row.

There can be underlying causes of this including extreme stress, hormonal imbalances, parathyroid issues, thyroid issues, adrenal issues, anxiety, depression, ADHD, allergies and chronic sinus issues, etc.

Nutritionally there can be calcium balance problems, iron deficiency, vitamin D and K deficiency, magnesium deficiency, B vitamin imbalances, electrolyte imbalances, histamine intolerance, and low blood sugar issues.

Basic first line interventions can include:

Adrenal adaptogens
Decreasing caffeine and alcohol
Getting morning sunshine
Practicing meditation
Daily exercise
Trying calming herbs or teas at night such as chamomile and passionflower tea.

If you are struggling with feeling tired all day and wired at a night a deep dive into underlying health conditions and nutritional imbalances might be the key to helping you restore your nighttime sleep and daytime energy.

Please reach out by clicking the link in my bio to schedule a discovery call.

22/01/2025

If you are suffering from fatigue go ahead and eat the same dinner for days in a row.

For this week stick with chicken, roasted sweet potatoes and sauteed carrots and broccoli. Make extra to last all week.

There are grocery stores which sell all of these ingredients precooked so you can easily throw it together if you don't have the energy to cook.

For variety try these combinations:

Add pasta and pesto sauce
Serve with brown rice and stir fry sauce
Throw these ingredients into an omelet in the morning. Add avocado.

For nutrition help for mental fatigue please reach out by clicking the link in my bio

20/01/2025

Struggling with mental fatigue? This can show up as lack of motivation, chronic fatigue, ADHD or depression.

Regardless of how you experience this here are some options to help fuel your energy and promote healing.

1. First and foremost, do everything possible to get restorative sleep. There are an abundance of meditation apps, lifestyle recommendations, and safe supplements to help with this. Stop caffeine by noon and eliminate alcohol to help with this.

2. Keep breakfast and lunch easy. Plan the same breakfast and lunch for the week. This saves time on grocery shopping, mental energy, and food preparation. You can ensure enough food variety by changing it up the next week.

3. Exercise, even if very gentle, helps to promote healing. If you go home right after work you probably won't exercise. Instead pack your clothes in your car the night before so you can change before you leave work and go for a walk or hit a gentle exercise class.

4. Put electrolytes in your water 1 time per day. Preferably in the morning along with a fiber supplement such as psyllium. This will help with hydration and mental clarity. The psyllium will feed your beneficial bacteria to help your immune system and cognitive function.

5. Buy premade healthy food. Some stores offer big trays of precooked foods such as roasted vegetables, roasted sweet potatoes and cooked chicken breast. You can stock up on vegetables from a salad bar or just buy precut vegetables. Some stores will steam fish/seafood for you while you wait.

If you are struggling with ADHD, depression or chronic fatigue and are trying to get your health back on track please reach out by clicking the link in my bio.

02/12/2024

Movement after eating a meal is crucial for keeping blood sugar at a healthy level.

10 minutes of walking or 1 minute of squats are both helpful in lowering blood sugar after a meal.

One of the most helpful interventions is doing this type of short term exercise every 30 minutes throughout the work day.

Please reach out by clicking the link in my bio if you are looking for help with improving your health.

Life is too short to not enjoy it!

Happy eating everyone!! Let's stay healthy!

Address

825 S Broadway
CO
80305

Telephone

+13038851763

Website

http://www.nutritionbymargo.com/

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Our Story

Dr. Margo Gasta, DCN, RDN, CCN, CCH owner of Nutriton By Margo, is a doctorate level functional medicine dietitian, holistic clinical nutritionist, and a certified classical homeopath. She has a passion for helping people with chronic health conditions transform their symptoms into a state of well-being, vitality and happiness so they can live a joyful, purposeful life. She also uses an integrative approach to help people overcome compulsive overeating and binge eating. Please schedule on my website for a free 15 minute chat to find out how I can help you.