Balanced and Nourished Living with Coach Amanda Jabczynski

03/11/2026

So good 😊 Something to chew on today.

03/11/2026

Where are my fellow information junkies?

03/04/2026

If you feel like sugar has quietly taken you hostage, you are not alone and are not without support to help you break free. ⛓️‍💥 Check out the RW+ membership at Revelation Wellness - Healthy & Whole to join their 21-Day Sugar Fast.

02/27/2026

Protein is the most effective weight loss macronutrient. Not all protein is created equal. Aiming to get most protein from nutrient-dense animal and plant-based protein sources is ideal, saving protein supplements for just that, supplemental protein and not the bulk of your nutrition.

Aim for around 1 gram of protein per pound of body weight daily. It supports muscle, stabilizes blood sugar, increases satiety, and boosts the thermic effect of food…meaning you burn more calories just digesting it.

And the easiest place to win the day is breakfast.

I highly recommend getting 30–40 grams of protein first thing in the morning. It sets the tone for your blood sugar, cravings, and energy for the rest of the day.

Personally, I start with a superfood smoothie that has berries, coconut water, a high-quality protein powder, AND a collagen powder. It’s quick, simple, and loads my body with protein right away.

When it comes to weight loss, protein absolutely moves the needle. But here’s the part most people miss…

If your hormones are imbalanced, fat loss can feel nearly impossible. You can eat clean, work out consistently, and still feel stuck. Hormonal dysfunction can drive cravings, slow metabolism, and make unwanted weight gain feel relentless.

That’s why I created a free training where I break down the fundamentals of balancing your hormones naturally…so your body works with you, not against you.

Comment ‘HORMONE’ and I’ll send it to you today.

02/27/2026

Ooofff! 😮‍💨 I think this will be an excellent listen!

Let’s see what all the noise is about and get curious about what our bodies are trying to tell us.

02/26/2026

PSA!

Perimenopause is a transitional period. During this time, hormone levels can fluctuate widely, affecting everything from the menstrual cycle to mood to metabolism. But before you assume that’s just “how it has to be,” look at what you’re feeding your body.

Targeted foods can make a real difference:
🍳 High-quality protein like eggs and wild-caught salmon to support hormone production and cellular repair
🥑 Healthy fats from avocados and nuts to give your body the building blocks it needs for hormone synthesis
🥦 Cruciferous vegetables like broccoli and cauliflower to help metabolize and clear excess hormones
🍫 Magnesium-rich dark chocolate to support mood and reduce cramps
🍠 Complex carbs like sweet potatoes to stabilize blood sugar and reduce energy crashes
🍉 Hydrating foods like cucumber and watermelon to support circulation and reduce bloating

Strategic supplementation can be incredibly supportive too.
👉 Magnesium glycinate for sleep and nervous system support
👉 Fish oil for mood stability and inflammation
👉 B-complex, especially B6, for liver detox and hormone balance
👉 Iron and vitamin C if heavy cycles are depleting you
👉 Probiotics to support gut-driven hormone modulation
👉 Zinc for immune and reproductive health
👉 Adaptogens like ashwagandha to help regulate stress response
👉 Vitamin D and calcium for bone and mood support as estrogen shifts
👉 Evening primrose oil for PMS-type symptoms and overall balance

Here’s the part most people miss…

It’s not just about surviving perimenopause. It’s about supporting hormonal balance intentionally. When your hormones aren’t balanced, the journey from perimenopause through menopause feels so much harder than it needs to be.

If you want to learn how to support your body during perimenopause, comment ‘HORMONE’ and I’ll send you my hormone-healing masterclass.

02/26/2026

This! While we can’t control everything, we can control some things.

02/25/2026

This has been the greatest addition to my morning routine and really sets the tone for my day.

02/24/2026

Is there anyone here who is interested in this?

A health coach training that transforms you first—so you can lead others to lasting freedom in body, mind, and spirit.

02/24/2026

This small new habit has really made a huge impact on my quality of sleep and my overall health. I incorporated this habit two years ago and it has been the easiest and one that has a knock-on effect for so many other areas of my health to include balanced cortisol, better melatonin production, glucose metabolism, and lowered insulin resistance. You literally only need 5 minutes of sun exposure on non-cloudy days and a minimum of 15 on days that are overcast.

Your sign to get some sun 👆🏼☀️

Getting sunlight before 10 a.m. can help reset your circadian rhythm and improve sleep quality.

Your circadian rhythm is your internal clock. It helps decide when you feel alert and when you feel sleepy. That clock is highly sensitive to light, especially in the morning.

In a large population study published in BMC Public Health, adults who got more sunlight before 10 a.m. had an earlier sleep midpoint. The sleep midpoint is the halfway point between when you fall asleep and when you wake up. It’s one way researchers measure sleep timing, which simply means when your sleep happens on the clock.

Aim for 20 to 30 minutes of natural light before 10 a.m. Step outside with your coffee. Take a short walk. Sit in direct daylight if you can. Morning light is one of the strongest signals your brain uses to set your daily rhythm.

Small changes in light exposure can influence when your body feels ready for sleep at night and alert in the morning.

de Menezes-Júnior LAA, Sabião T da S, Carraro JCC, Machado-Coelho GLL, Meireles AL. The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC Public Health. 2025 Oct 6;25(1):3362.

02/22/2026

02/18/2026