Tianna Whitney, NTP

Tianna Whitney, NTP Holistic Nutrition | Chronic Conditions | Burnout Recovery

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One of the best brands I know of for filtered water is having a sale! 🙌
10/07/2025

One of the best brands I know of for filtered water is having a sale! 🙌

Removes up to 99.99% of hundreds of contaminants

Good news, I am ready to get back to 1:1 client work! If you are interested in 3 full months of nutritional therapy, sen...
10/06/2025

Good news, I am ready to get back to 1:1 client work! If you are interested in 3 full months of nutritional therapy, send me a DM and I will get you started! My capacity is still limited for the time being, so I will be implementing a waitlist.

If you are curious about what I do and whether or not nutritional therapy can help you, you can schedule a free, zero pressure discovery call (or text/email if that is more your style 😅) with me and we can see if this is the right fit. I am also still offering my standalone packages if you want to know your next steps but don't particularly care for the follow-up/accountability aspect of the 3 month package.

Current adrenal mocktail recipe (IYKYK)-- 1 c orange juice- 2 tbsp heavy cream (can sub coconut cream)- 1/4 tsp Redmond ...
10/05/2025

Current adrenal mocktail recipe (IYKYK)-
- 1 c orange juice
- 2 tbsp heavy cream (can sub coconut cream)
- 1/4 tsp Redmond Real salt (or up to 1/2 tsp if you can handle the saltiness)
- 1 tsp cream of tartar
- 3 tbsp collagen powder

Vitamin C: 80% DV
Potassium: 20% DV
Sodium: 20% DV

10/02/2025

Shoutout to everyone who participated in the September challenge! 🙌🙌 I had fun putting it together, I hope you enjoyed it as well and were able to find something that can you can stick with! Each small habit change is a big deal, give yourself some credit and don’t underestimate their impact 😊

Day 30!THE CHALLENGE 🌿Repeat any challenge you have enjoyed this month! Let me know which one it is in the comments!WHY ...
09/30/2025

Day 30!

THE CHALLENGE 🌿

Repeat any challenge you have enjoyed this month! Let me know which one it is in the comments!

WHY THIS HELPS ✨

No I am NOT just out of ideas 🤣 I don't blame you for thinking that though lol. This 30 day challenge has introduced you to many different healthy habits, and my hope is that at least one time you were able to say "I actually enjoyed that, I could see myself doing this every day." The challenge today is just to think back to what made you feel great and encourage you to keep doing it!

Even just one new habit that you can stick with is a huge win. When you have gotten that down, add another. Repeat until you have reached your goals and are feeling awesome! You got this!

What if I want more?? ❖

I will post a random challenge every so often as I think of them. I also plan to (probably) do this again sometime in the future, and to incorporate some new challenges, so keep following along!

If you are interested in going deeper and getting 1:1 support to find out which healthy habits are best for YOUR health goals and YOUR season, send me a DM and I will get you started ASAP!

Day 29! THE CHALLENGE 🌿Decide on one thing that you love that you could make at home instead of buying at the grocery st...
09/29/2025

Day 29!

THE CHALLENGE 🌿

Decide on one thing that you love that you could make at home instead of buying at the grocery store! Find a recipe for it and save it to your bookmarks. Comment below what you chose!

You don't have to actually make it today, just make a plan to in the future.

Here are some fun options:
✦ Sourdough bread
✦ Sandwich bread
✦ Crackers
✦ Trail mix
✦ Bone broth
✦ Kombucha
✦ Yogurt
✦ Spice mixes
✦ Frozen pizza
✦ Fruit snacks
✦ Ice cream
✦ Cookies, brownies, cakes
✦ Butter
✦ Coffee creamer
✦ Chocolate, caramel, or strawberry syrup

WHY THIS HELPS ✨

One way to instantly make your favorite foods healthier is to make them at home. It is the easiest way to reduce questionable synthetic ingredients, additives, and preservatives in your diet. You can be 100% in charge of what ingredients you choose rather than settling for the least bad option from the store. It also can save a lot of money in the long run and be a fun activity to do with friends or family!

HOW TO DO THIS REGULARLY ❖

Start with one item that you want to make, do it regularly so it becomes part of your weekly/monthly routine, become a pro, then move on to another item.

This is something that is much more fun with friends and family. If you have kids, have them help you make their fun snacks! If you don't, have your friends over once a month to make a large amount of something so that each person can take some home.

See you tomorrow for our last challenge!

Day 28!THE CHALLENGE 🌿Pick one thing you have been putting off and pick a day/time you will do it. Schedule it into your...
09/28/2025

Day 28!

THE CHALLENGE 🌿

Pick one thing you have been putting off and pick a day/time you will do it. Schedule it into your calendar. Ask for help from others if needed. Once you have scheduled the task, tell someone you are doing it so they can keep you accountable!

The task can be something big or small, just pick something that has been hanging over your head that you need to just do already.

If you are drawing a blank, here are some common things people push off that are pretty easy to do in a short amount of time:
✦ Call and make that appointment
✦ Drop off that box of stuff to the donation center
✦ Call or text someone back who has been waiting for your reply
✦ Organize that one drawer, cabinet, closet, room, garage, etc.
✦ Write the thank you notes from that recent event
✦ Fix that broken thing that you swear you will fix one day but never remember to so it remains unusable
✦ Clean out your car
✦ Post those things you want to sell to Facebook marketplace

WHY THIS HELPS ✨

Those tiny tasks that hang over your head for weeks, months, years are chronic sources of stress that add up over time. We have enough stress as it is, and many times those tasks won't even take more than 10 minutes to finish but it will help your stress load considerably to check them off your list. Get just one out of the way and take a deep breath! Do a second one if you are feeling inspired.

HOW TO DO THIS REGULARLY ❖

There is no end to the tiny tasks that get put off, so doing this practice regularly is very helpful. At the beginning, you may want to spend a bit more time clearing things off the list, but once that initial wave has passed you won't have to do it as often. Maybe you decide that one week you will get as much of these little things done as possible, then after that you reduce it to once a month. Only you know what will work for you!

See you tomorrow!

Day 27! So close!THE CHALLENGE 🌿Write one positive affirmation or encouragement and put it somewhere you see often, like...
09/27/2025

Day 27! So close!

THE CHALLENGE 🌿

Write one positive affirmation or encouragement and put it somewhere you see often, like a mirror or your office desk.

Here are some suggestions if you get stuck:
✦ I am worthy of love
✦ I am important
✦ I don't need to apologize for existing
✦ Progress over perfection
✦ I can do hard things
✦ I am loved
✦ I am safe
✦ New morning, new mercies
✦ My needs matter and I will meet them without apology

WHY THIS HELPS ✨

If you struggle with negative thinking and rumination, it is because you have created a pathway in your brain that it is very familiar with. Think of it like walking on a snowy path - the more you walk on it, the deeper the path gets. If you were to try to make another pathway, it is totally possible, it just takes more work than going down the same old path. Until you actively work on changing your thinking, your brain will continue going down the easy path automatically and indefinitely.

Luckily, changing that path (rewiring your brain) is not too difficult or time consuming! It starts with recognizing what negative thought you are thinking and beginning to tell your brain the truth instead. If you do this often enough, eventually you begin to believe it and your brain will be able to think the new, positive thought more easily.

If you want to go deeper into this topic, a great place to start is the book "Switch on your Brain" by Dr. Caroline Leaf. She explains everything you need to know about brain retraining and how to do it without making it overly complicated.

HOW TO DO THIS REGULARLY ❖

Do NOT overwhelm yourself with this. It is easy to begin identifying EVERY thought pattern you want to change, but going slowly will be the most efficient way to make real change. Target one thought pattern at a time, regularly reminding yourself of the truth every day, several times a day. Aim for at least 7 times! You can have affirmations placed around your common areas, reminders on your phone, etc.

It is important to act on that new truth as well, even if you are still struggling to believe it. Repetition and action will help your brain begin to create a solid new pathway. For example, if your affirmation is "I do not need to apologize for existing," actually begin to stop apologizing for unnecessary things all the time! Don't say sorry for things that you do not need to be sorry for.

It gets easier with time! The current recommendation is to do this for 63 days to make this new thought pattern a true habit for your brain. After that, it should be an automatic thought, just like the negative thinking once was.

Hope this helps! See you tomorrow!

Day 26! THE CHALLENGE 🌿Lay with your back on the floor and your legs up the wall for 2 minutes (or longer!). WHY THIS HE...
09/26/2025

Day 26!

THE CHALLENGE 🌿

Lay with your back on the floor and your legs up the wall for 2 minutes (or longer!).

WHY THIS HELPS ✨

This exercise is a low-effort, quick way to improve circulation and help your lymphatic system! Your lymphatic system is responsible for removing waste from the body, and it depends on muscle movement and gravity to circulate. It doesn't have its own pumping system, like how our heart pumps our blood, and since many of us are very sedentary it can struggle with stagnation. When we elevate our legs above our heart, like in this exercise, we can allow for better lymph drainage in our legs and promote better detoxing! It is also very relaxing!

HOW TO DO THIS REGULARLY ❖

If you have some kind of movement routine already, it is easy to slip in this position on a regular basis. You can do it for just 2 minutes or longer if you find it comfortable and relaxing.

If you don't have a movement routine to add this to, just pick a few days a week to do this exercise on its own. Luckily there is no equipment necessary!

See you tomorrow!

Day 25!THE CHALLENGE 🌿Find a new healthy recipe to try soon. Decide which day you will try it. Share the recipe you chos...
09/25/2025

Day 25!

THE CHALLENGE 🌿

Find a new healthy recipe to try soon. Decide which day you will try it. Share the recipe you chose in the comments so we can all get some good ideas!

WHY THIS HELPS ✨

Finding new recipes can help us in several ways -
➤ It gets us out of our usual rotation of meals and brings back some excitement
➤ It allows for more diversity in the diet, which is one of the most important aspects of a healthy diet
➤ It helps us plan ahead so we are not rushing last minute. We can be more intentional about our food choices
➤ Depending on what you pick, it may help you learn some new skills in the kitchen. It is good to keep learning and challenging our brains regularly.

HOW TO DO THIS REGULARLY ❖

Spend a few minutes each month finding something new to try! You can scroll through Pinterest or Google, buy a fun new cookbook, or ask friends and family for ideas. Instagram and TikTok also have many influencers that share recipes for free and post videos on how to make them. However you choose to do it, make it fun!

See you tomorrow!

I am giving an EXTRA 10% DISCOUNT (20% total) for 6 MONTHS to the next 10 people who message me and put in an order thro...
09/24/2025

I am giving an EXTRA 10% DISCOUNT (20% total) for 6 MONTHS to the next 10 people who message me and put in an order through my Fullscript dispensary!

If you are currently purchasing off-the-shelf supplements and want to make the switch to professional grade products, I am happy to help at no extra cost! You can let me know what you are currently taking and I will do my best to find a similar option for you on Fullscript from brands I trust.

Please send me a DM if you have any questions or would like some more information!

Day 24, time for another stress buster. THE CHALLENGE 🌿Do any fun or relaxing self care activity you enjoy. It can be an...
09/24/2025

Day 24, time for another stress buster.

THE CHALLENGE 🌿

Do any fun or relaxing self care activity you enjoy. It can be anything, just make sure it is refreshing for you. Tell us what you chose in the comments!

If you don't have a go-to activity, consider trying on of these:
✦ Take a bath (add epsom salt or magnesium flakes for a health boost!)
✦ Drink your favorite tea
✦ Read a book
✦ Stretch
✦ Do a fun hobby
✦ Listen to your favorite song
✦ Get a massage (sorry in advance to the spouses of this challenge's participants😅)
✦ Deep breathing
✦ Grounding
✦ Get some sunlight
✦ Take a nap
✦ Do a spa activity (nails, hair, makeup, foot bath)
✦ Sing or play an instrument
✦ If your gym has one, go sit in a whirlpool bath or sauna

WHY THIS HELPS ✨

❃ Short version - Self care lowers stress and improves mental health. This is a hard challenge for people pleasers, but it might be the most impactful.

❃ Long version - If your first thought to this challenge was any of the following, you will especially benefit from this challenge -
➤ "I don't need self care"
➤ "I don't deserve it" or "I haven't earned it"
➤ "There is no time"
➤ "I will feel too guilty"
➤ "It is not my day off"

If I had to guess, I would say you probably spend a majority of your time taking care of other people's wants and needs but very little time paying attention to and meeting your own. How did I do? 😬

Serving others is wonderful, keep it up and please don't read this and think "Tianna told me to stop." However, some of us forget that we need to also be attentive to our own bodies and our own legitimate needs, relaxation and fun being two of them. Taking just a few minutes per day to spend on yourself can be very enjoyable AND an important habit to maintain your health!

"How would that make me healthier?" I am so glad you asked. It goes back to your nervous system, which is your body's security system. When our needs go unmet, our bodies begin to feel threatened and down-regulate certain processes in favor of survival processes. Digestion, reproduction, and sleep, for example, become much less important to your body if it thinks you are unsafe. It can focus on those things AFTER it has received the "all clear."

When we tell ourselves that there is no time for us, that we are not worthy of good things, that we don't matter like everyone else does, that we are not allowed to slow down because there is too much to do, we send signals of threat to the nervous system. It feels unsafe and begins to enter the survival response. However, if we take some time to slow down and intentionally do some self care, we can begin to tell ourselves "I matter too." This simple mind shift can do WONDERS for your overall health. Your nervous system can calm down knowing that you are going to take care of yourself too, not just others.

HOW TO DO THIS REGULARLY ❖

If you are a people pleaser who has a hard time "getting around" to self care, the best thing you can do is put it on your schedule and tell someone else who will keep you accountable to it. You will find every excuse to not do it, thinking you are lazy or too busy, so you will probably need some help, and that is okay. It gets easier over time. Start with maybe just one time per week if it makes you feel uncomfortable and increase it over time. Eventually, shoot for at least a few minutes a day!

People worry that they will go overboard with it or neglect others as a result of taking care of themselves. If this is something you are worried about, then I highly doubt that will happen 🤣 but if you are worried, that is another thing you can get accountability on. Ask someone you trust to let you know if you are spending too much time on yourself and not enough on others.

See you tomorrow!

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Longview, TX

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