Ilyse Kaszynski MS OTR/L, LMT

05/07/2025

💪🏼 C R E A T I N E 💪🏼

You may have heard of this but maybe in the context of bodybuilders or weightlifters. Not something the average Jane could benefit from, right?

WRONG. Creatine is actually one of THE most studied supplements out there and beneficial for anyone, but ESPECIALLY women in perimenopause/menopause.

Why?
Estrogen has a protective effect on our bodies, brains, muscles and cardiovascular health. As we approach and enter menopause, Estrogen starts to diminish, and that protection goes away too! Muscle wasting, brain fog, mood fluctuations, and bone and heart health can all be impacted by waning Estrogen.

Enter creatine! 🦸🏻‍♀️

Creatine is a compound of three amino acids that is found naturally in muscle. Studies have shown that supplementing with 5 grams of creatine per day can inhibit muscle wasting and improve memory, cognition and support mood!

Now, creatine is something that you have to build up in your system, so consistency is key. Once you decide to start taking it, make sure you're taking it every day (preferably around your workout, though there are no negative effects to taking it any time of day and little to no side effects as it is a naturally occurring compound found in your body) to receive the benefits!

Today I mixed mine in my blueberry smoothie with my Rootcology 100% beef protein powder.

💫 the more you know!

04/30/2025

✨ B R E A K F A S T ✨

10+ grams of fiber
45 grams of protein

2 scrambled eggs with salsa

Smoothie
🫐 blueberry
🌰 walnuts
🫘chia seeds
🍌 banana
💪🏼Rootcology Autoimmune Paleo Powder
🌱 chlorella and spirulina
🧊 ice and water

Walnuts are THE BEST nut to consume because they have the best Omega 3 to Omega 6 ratio. Why does that matter? Omega 3s help mitigate inflammation while omega 6's can increase inflammation in the body. (This is the same reason grass fed beef is better for you!) Our modern food system is heavily inundated with Omega 6 fatty acids so finding dietary ways to increase omega 3's is great in addition to supplementation.

Blueberries are a great antioxidant and fiber source

Chlorella and spirulina have cardiovascular and weight management benefits as well as antioxidant properties.

Chia seeds are extremely high in fiber, which assists in detoxification!

I'm in no way affiliated with Rootcology, but it was a company started by Dr Izabella Wentz, thyroid and autoimmune expert. Her paleo protein powder is made entirely from hydrolyzed beef, has zero flavors, sweeteners or fillers and has a complete amino acid profile. This also means you can sneak it into broths, soups or other savory items as well, where typical protein powders are sweet or flavored! It's expensive, but a clean product and worth it!

Eggs are not only a great and complete protein source with all 9 amino acids, but they are high in Choline, which helps with cellular membrane repair, specifically helpful in the liver and nervous system/brain health!

💫 the more you know.... 🫶🏼

04/27/2025

Hey ladies,

Here's a hormone supportive salad/slawyou might love! This would be especially great during your luteal phase and I'll tell you why...

✨loaded with cruciferous vegetables
Crucifers (think those stinky veggies: broccoli, kale, cabbage, Brussels sprouts, radishes) are rich in soluble and insoluble fiber, vitamin C and a compound called diindolylmethane, "DIM" for short, because who can really pronounce diindolylmethane confidently?

✨SEEDS! Did you know that following a seed cycling protocol can be used as a treatment for PCOS? If you want to read more about the study, I'll link it here:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10261760/

✨even the dressing is healthy, utilizing fresh orange juice, yellow bird agave sriracha, honey, and avocado oil mayonnaise for healthy fats, acid and extra vitamin C!

💕 DIM helps the body with estrogen metabolism.

💕vitamin C assist with progesterone production

💕 dietary fiber helps regulate blood sugar, lower cholesterol, helps feed the gut microbiome and encourages detoxification and elimination 😉💩

In addition, the ORDER you eat your food in can help mitigate blood sugar spikes!
First eat your Fat/fiber 🥑🥬🥦🍋
Then your protein 🍤🫘🥚🥩
And THEN your carbohydrates 🥐🍓🍇🫐

One more fun fact, eating an acid with your fat and fiber first (think vinegar or lemon juice on a salad) can help reduce heartburn!

If you want to make this salad I'm the WORST at measuring ingredients but I can tell you an approximation of what's in it! 🤣

One small head of fresh broccoli florets, chopped small.
Two medium carrots, grated
7 radishes, grated
8 Brussels sprouts, grated
Two green onions, chopped
Two small stalks of celery, chopped
About a half cup of seeds (I used pumpkin because I'm still in my follicular phase, close to ovulation but you can use sunflower seeds if you are in your luteal phase)

Dressing
Juice of one orange
About 2 tablespoons yelllw bird brand sriracha
About 3 tablespoons chosen foods brand mayo
1 tablespoon honey
Salt
Pepper

If you made it to the end of this post, may God bless your luteal phase! (And even if you didn't read this far! 🤣)

09/24/2024

✨W H Y✨


As I'm wrapping up my studies with Fiat Institute I stumbled across an exercise where you not only ask yourself "Why?" (As in "what's your 'Why'?) but you continue to ask why to press in to your true purpose and calling. At first I was like... "okayyyyy this is just another thing to do, I don't have time for these exercises" but I sat down and quickly started jotting things down.
..why? Why hormone coaching?

✨to help empower women

Why?

✨ so they understand their bodies!

Why?

✨ So they can make informed choices about their health and lifestyle.
....whyyyyy?

✨ so they feel SAFE and see their body as a good vessel and not as something that has betrayed them.
..but why?

✨ because the world needs what these women have to offer. And if she feels trapped in an unsafe body, a body that betrayed her, a tired, painful and sick body, then she might not be able to shine her light fully in the world.

And darn it if that didn't make me tear up. 🥹

Obviously, first I serve the Lord, then my family. But that last why....THAT. That right there is my why.

The world needs her light. I want to walk beside her and help her find her light again. ✨
📷 Photo credit: Keri Harrison Photography 🫶🏼

09/20/2024

Oof. Self care can be difficult to fit into the cracks of every day. Especially, it seems, as a woman, a mom, a wife, an employee, a volunteer, a chauffeur, a chef, a nurse, an events planner, a milk provider, a secretary and all the many hats that women wear! But taking care of yourself (and I don't mean a luxurious bubble bath once a month!) requires consistency and planning, you get to schedule yourself into your daily routine too, you know? Getting enough sleep, eating foods that honor your body, moving your body, getting sunlight... you are worth it, and the best part is, if you're taking care of you, you're setting yourself up to be able to take care of some of those other roles better too.

If you want to learn more about how to take care of YOU, reach out! I offer FREE 20-30 minute consultations where we can chat more about your lifestyle, some barriers to feeling your best, and come up with a plan together for you to get the most out of your body and your days. 🫶🏼

08/28/2024

08/16/2024

Did you know that getting less than 6 hours of sleep makes you insulin resistant the next day?

What might that look like if you're chronically under sleeping?

08/15/2024

Running around to the children's dentist appointments and running errands. How cute is this T shirt my husband found for me?! It's the chemical structure of Oxytocin! 🥺🥺🥺

08/15/2024

Good health can be just as much about what you don't do as what you do!

What are some things you don't do anymore that have led to greater well being?

08/14/2024

Let's play a little "never have I ever" (except I'm really REALLY not asking you to drink!)

Never have I ever:

🥱 woken up after 8+ hours of sleep still feeling exhausted
🫨 felt jittery and wired mid morning
😴 felt like you had to lay down for a 3pm nap or reached for a cup of coffee to keep me going mid afternoon
🤩 felt a burst of energy/motivation after 5pm
😵‍💫 felt wired yet tired at bedtime and have a hard time falling asleep
😳 awakened between 2 and 4 am wide awake and find it hard to fall back asleep?

Drop your emoji(s) below if you notice any of these in YOUR life!