Plate and Canvas

Plate and Canvas Taylor Stolt, RDN, LD, CLT
Functional Medicine Dietitian
www.plateandcanvas.com

08/07/2025

Here’s exactly what I would tell you about balancing your hormones 👇🏼

❌ You don’t need 20 different supplements.
❌ You don’t need to cut out carbs again.
❌ You don’t need to order a detox kit off TikTok shop or get your labs redone for the 5th time this year.

You need to eat enough protein.
You need to stop fearing carbs.
You need to go to bed instead of scrolling until midnight.

You need to stop skipping breakfast and wondering why you’re overeating at night.

And I say this with so much love because I’ve been there.

I was doing everything “right” but still bloated, exhausted, and wired.

Chasing protocols. Cutting more foods. Wondering what was still wrong with me.

Healing with functional medicine isn’t about perfection.
It’s not about stricter rules or better willpower.

It’s about coming back to the basics and doing them consistently.

If you’re ready to stop chasing extremes and start building real, sustainable health…

✨ Drop “HORMONES” in the comments and I’ll send you the details for working 1:1 with our team 🎉

We’ve helped hundreds of women get their energy back, regulate their hormones, and finally feel like themselves again.

You deserve that too 💛

Let’s bust this myth ❌ Everyone’s been talking about how HIIT is “bad for your hormones” But it’s not HIIT that’s the pr...
08/04/2025

Let’s bust this myth ❌

Everyone’s been talking about how HIIT is “bad for your hormones”

But it’s not HIIT that’s the problem.

It’s that most women don’t actually know what real HIIT looks like.

It’s not:
🚫 45-minute bootcamps
🚫 20 rounds of burpees
🚫 Feeling like you’re dying the whole time

That’s just overtraining disguised as HIIT.

True HIIT is short, intentional, and recovery-based.

➡️ (Swipe through this post to learn what that actually looks like.)

✅ When done right, HIIT can actually support your metabolism, build muscle, and improve insulin sensitivity.

If you’ve been avoiding HIIT because you heard it’s bad for your hormones, you just need better programming.

Save this post if you’ve ever felt confused, and drop a comment if you want me to share an example of what a typical HIIT workout looks like for me in the future! 💪🏼

07/28/2025

The one thing I used to think was healthy but actually wasn’t? 👇🏼

Eating as “clean” as possible.
No sugar. No gluten. No dairy. No seed oils.

Nothing with ingredients I couldn’t pronounce.

I thought I was doing everything right.

But I was constantly bloated. Exhausted. Obsessing about food.

And my hormones were a mess.

What I didn’t realize was that my version of “healthy” was actually:

🚫 Under-eating
🚫 Over-stressing my body
🚫 Ignoring blood sugar balance
🚫 Lacking real nourishment

Once I started focusing on eating enough protein, regulating my stress, and supporting my body, not controlling it, everything changed.

💥 Better periods
💥 More energy
💥 No more thinking about food 24/7
💥 And finally feeling safe in my body again

If your version of “healthy” secretly feels like a full-time job, it might not be as healthy as you think.

Xoxo,
Practitioner Stevi

And if you’re ready for a better approach…

Comment “HEALTH” and I’ll send you over more information on working with us 1:1 💙

07/14/2025

Still drinking out of plastic water bottles every day?

A recent study found that switching from plastic water bottles to stainless steel or glass can cut your microplastic exposure by up to 90% 😱

That’s not a small upgrade.

That’s a MAJOR shift for your hormones and gut health 👏🏼

Because plastic bottles aren’t just holding your water.

They’re leaching endocrine-disrupting microplastics into it, especially if they’re exposed to heat or light.

And once inside your body?
🧠 They can mess with your brain fog and mood
🥴 Disrupt your gut and immune system
⚖️ Interfere with hormone balance and metabolism

This is one of the easiest swaps you can make.

✅ Ditch the plastic and switch to stainless steel or glass.

💬 Want my favorite hormone-safe water bottle?

Comment “BOTTLE” and I’ll send you my go-to rec!

Male infertility makes up HALF of all infertility cases.But most of the conversation? Still focused on women.Here’s the ...
07/10/2025

Male infertility makes up HALF of all infertility cases.

But most of the conversation? Still focused on women.

Here’s the reality ⬇️

🧬 Total s***m count has declined by over 60% from 1973 to 2018

📉 And experts suspect it’s still trending downward

So what’s going on?

It’s not just bad luck or poor genetics.

There are real, fixable reasons behind it.

👉🏼 SWIPE to learn what’s actually driving male infertility today

Male fertility is about hormone health, environment, and lifestyle as female fertility is.

And the more we understand that, the better support we can all get! 🫶🏼

07/08/2025

Birth control doesn’t just change your hormones...

It changes your brain 😬

Specifically, it impacts the amygdala, the part of your brain responsible for processing fear and emotions.

Research shows that people on hormonal birth control may have:

🧠 A heightened sensitivity to fear
😔 Increased anxiety and stress response
😶 A reduced ability to fully process emotional cues
😬 Less motivation to take risks or try new things

In other words, it can change how you perceive the world and how you respond to stress.

And that’s on top of the other side effects you’re already told to “just deal with.”

This isn’t an anti–birth control rant.

It’s a reminder that informed choice is everything.

You deserve to know what’s really happening in your body and brain!

If you’re thinking about coming off birth control, or want support balancing your hormones naturally, we’ve got you.

✨ Comment “BALANCE” and we’ll DM you the link to my Restore Program!

Have you been hearing about “non-toxic clothing” lately? 🧐Yeah, same. So let’s clear the air!Yes, some clothes contain P...
07/03/2025

Have you been hearing about “non-toxic clothing” lately? 🧐

Yeah, same. So let’s clear the air!

Yes, some clothes contain PFAS, a group of synthetic chemicals that can mess with hormones, fertility, immunity, and more.

But here’s what most people aren’t saying:
👉🏼 The amount your skin actually absorbs from fabric is tiny.

Some research shows less than 1% of those chemicals even make it into your body.

That’s WAY less than what you’d get from things like:

🥤 Plastic-contaminated water
🧴 Conventional skincare
🧼 Harsh cleaning products
🍿 Processed food with chemical-lined packaging

If you’re working on lowering toxic load, that’s amazing! 👏🏼

But make sure you’re starting where it matters most.

Swipe through to see which swaps have the biggest impact.

And if this was helpful, tell me in the comments! 💙

Have you ever walked into the grocery store and immediately felt overwhelmed?You want to support your hormones…👉🏼
But su...
06/19/2025

Have you ever walked into the grocery store and immediately felt overwhelmed?

You want to support your hormones…👉🏼

But suddenly every wellness rule is screaming at you.

Gluten-free.
Dairy-free.
Non-GMO.
Low-histamine.
Low-carb.

And now you’re standing there wondering if bananas are “allowed.” 🙃

Let’s make it simpler.

❌ You don’t need to follow your favorite fitness influencer’s diet or cut out half your pantry.

✅ You just need go-to staples that support your body in a real, sustainable way.

Here’s an example of a full week of groceries with hormone-supportive staples 🙌🏼

📲 Save this list for your next grocery run.

🎉 And comment “GROCERY” if you want a full week of meals using this list!

Let’s talk about it 👇🥚 2 Eggs – Eggs are nutritious and offer protein, but 2 eggs is only ~14 grams of protein - not nea...
10/17/2024

Let’s talk about it 👇

🥚 2 Eggs – Eggs are nutritious and offer protein, but 2 eggs is only ~14 grams of protein - not nearly enough protein for breakfast!

✅ Up it to 4 eggs, or pair them with a side of smoked salmon or a protein-rich Greek yogurt.

🥄 Regular Low-Fat Yogurt – While yogurt contains some protein, regular low-fat options often have added sugars and not enough protein.

✅ Opt for a higher-protein Greek yogurt and add seeds or nuts for a more balanced meal.

🥜 Nut Butter – Delicious? Absolutely. Protein powerhouse? Not so much.

✅ Instead of relying on nut butter alone, pair it with a protein shake or hard-boiled eggs to balance things out.

🌱 Chia Seeds – Yes, chia seeds are packed with fiber and healthy fats, but they’re not a significant source of protein.

✅ Add chia seeds to a protein smoothie with a high-quality protein powder or pair them with cottage cheese for a more protein-packed option.

Make sure to save this post, and let me know in the comments what protein sources you are prioritizing! 🙌🏼

Estrogen dominance is more common than you think, and yet many women miss the signs!Estrogen plays a vital role in your ...
10/10/2024

Estrogen dominance is more common than you think, and yet many women miss the signs!

Estrogen plays a vital role in your health—from regulating your cycle to supporting your mood and energy.

But when estrogen levels are too high in relation to progesterone, it can lead to uncomfortable symptoms, such as:

👉🏼 Heavy, painful periods
👉🏼 Breast tenderness or swelling
👉🏼 Mood swings and irritability
👉🏼 Bloating and water retention
👉🏼 Unexplained weight gain, especially around the belly, hips and thighs

This is exactly why I created the Restore program.

In Restore, you’ll learn how to balance your hormones naturally, get to the root cause of your symptoms, and finally start feeling like yourself again—without relying on birth control or quick fixes.

➡️ Comment “RESTORE” and I’ll DM you more info!

Struggling with low energy, acne, brain fog, weight gain, or other signs of hormonal imbalance? 😩Your electrolytes might...
09/24/2024

Struggling with low energy, acne, brain fog, weight gain, or other signs of hormonal imbalance? 😩

Your electrolytes might be to blame!

We often focus on drinking enough water, but without the right electrolytes, that water just runs through us. 💧 Electrolytes are what allow water to enter your cells and actually hydrate you.

🚫 Skip the sugary sports drinks like Gatorade and Powerade, which are often low in electrolytes and loaded with sugar.

Instead, focus on real, food-based electrolytes to naturally support your hydration and overall health 🧂🍫🥑

Here’s your cheatsheet to some of the best electrolyte sources straight from the kitchen 🥗💧

Now tell me - which food-based electrolyte is your favorite?🥇

Drop it in the comments and let’s see which food wins!👇

PS - While food is key, our body often needs an extra boost! Adding a high-quality electrolyte supplement can make all the difference! Drop “electrolytes” in the comments, and I’ll send you a link my personal favorite (I use it daily)! ✨

I couldn’t help myself 😂What’s your favorite - 1, 2, or 3? 💁‍♀️
02/12/2024

I couldn’t help myself 😂

What’s your favorite - 1, 2, or 3? 💁‍♀️

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Wednesday 9am - 5pm
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