Clarissa Gannon FNDM

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Clarissa Gannon FNDM

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Nutrition
Plant based nutrition
Fitness training
Hormone balance
Gut health
Vegan Competition Prep
Supplements
Plant based skin care
Empowering one Woman at a time to take her life back.

01/30/2026

“I know what I should be doing… I’m just not doing it.”

If I had a dollar for every time a woman told me that, I’d be rich.

I also hear:
“I should be able to figure this out on my own.”
“I just want to feel better, have more energy, stop obsessing over food, and finally see results.”

If that sounds familiar, listen closely 👇

It’s probably not that you’re doing the wrong things.

It’s that you’re focusing on the wrong things.

Because the issue usually isn’t lack of knowledge.
You already know about nutrition.
You know what workouts are “supposed” to help.
You know what healthy habits look like.

But instead of asking why things fall apart, you beat yourself up when you:
• Fall off plan
• Snack at night
• Skip workouts
• Lose motivation

You focus on the moment you “messed up” — not the real reason it happened.

Then comes the spiral:
“I should be able to do this myself.”
“I just need more discipline.”

So you try harder.
You tighten the plan.
You cut more foods.
You train more.

And sure… it might work for a little while.

But every decision drains your mental energy.
Every social event feels stressful.
Every craving feels like a fight.

Until eventually, the stress wins.

And you’re right back saying:
“I just want to feel normal.”
“I just want to feel better.”

Here’s the truth:

You’re not broken.
You don’t lack willpower.
You don’t need more discipline.

You need a better method.

Because your body — and your nervous system — respond to stress.
Physical stress (under-eating, overtraining)
Mental stress (guilt, restriction, frustration)

And when stress goes up?
Progress slows down — especially in perimenopause.

You cannot hate, restrict, or punish your way into lasting results.

You need a method that fits you.

Imagine having:
✅ A plan that includes real life — date nights, social events, favorite foods
✅ Enough food to feel fueled, strong, and energized
✅ A strategy that works with your hormones
✅ Clear feedback so you know what’s working (and what’s not)

That’s how we help women inside EmpowerHER Wellness.

We don’t remove freedom — we build it in.
We don’t add stress — we reduce it.

And everything changes with one decision:
To stop doing things the same way that hasn’t been working…
…and start doing things differently.

Six months from now, you can still be saying
“I should be able to figure this out…”

Or you can be living in a body that finally feels like it’s on your side.

If this hit home, comment INTERESTED or send me a DM

01/29/2026

💪 Strong bones = strong body

Calcium isn’t just for dairy—it’s essential for bone health, hormone function, and even metabolism. And yes, you can get plenty on a plant-based diet:
🥬 Kale & collard greens
🌱 Broccoli & bok choy
🥜 Almonds & tahini
🥣 Fortified plant milks

But here’s the key: calcium doesn’t work alone. For your body to actually use it, you also need:
☀️ Vitamin D (remember this week’s earlier post!)
🟢 Magnesium

And don’t forget strength training—lifting, resistance bands, and bodyweight exercises signal your bones to stay dense and strong. 🏋️‍♀️

Combine calcium-rich foods + magnesium + vitamin D + strength training = bones that support your body and metabolism through perimenopause and beyond.

Want a simple, actionable plan for fat loss that fits your hormones? Download our FREE guide: 3 Steps to Simple Fat Loss in Perimenopause- comment STRONG and I'll send you access!

01/28/2026

If I had to start my health journey over…
I’d do almost everything differently.

(Especially in perimenopause)

When I first started, I thought success meant:
• Eating less
• Training harder
• Pushing through exhaustion

That mindset cost me years.

Here’s what I would NOT do anymore:

• Bootcamp-style classes
• Hours of cardio
• Starving myself
• Under-eating and expecting muscle
• Training hard on 4 hours of sleep

None of that builds a healthy metabolism.
It just adds stress.

What I’d do instead:

Start with a true foundation:
✔️ Adequate fuel
✔️ Strength training with recovery
✔️ Walking & low-stress movement
✔️ Sleep & nervous system support

I’d stop rushing fat loss.

No more:
🚫 Forever dieting
🚫 Living in a calorie deficit
🚫 High stress year-round

Instead:
➡️ Build
➡️ Cut
➡️ Maintain

This matters even more in perimenopause.

I’d master ONE habit at a time.

Not perfection.
Not overhauls.

Just simple, repeatable actions:
• Protein at meals
• Daily movement
• Consistent sleep

Small hinges swing big doors.

I’d choose flexibility over perfection.

Real health includes:
✨ Date nights
✨ Vacations
✨ Rest days
✨ Dessert
✨ Joy

If your plan doesn’t fit your life, it won’t last.

If you’ve ever felt like your body is fighting you…

You don’t need more discipline.
You need a better strategy.

Comment ME or DM me
and I’ll help you find your best starting point.

01/28/2026

That clutter you’ve been holding onto?
It’s not just stuff—it’s stored emotion, old identity, and unprocessed guilt.

In this episode, we unpack the psychology of letting go and how clearing your space can unlock emotional freedom, clarity, and your next-level self.

Featuring decluttering coach Dorota Kułdo, who’s helped hundreds of women transform not just their homes—but their energy.

🎙️ Catch the full episode now on Spotify & Apple Podcasts
Just search PlantFueled Femme
✨ Don’t forget to follow, rate, and share with a friend who needs this conversation.

01/27/2026

☀️ Vitamin D isn’t just “normal” at 30–40

Vitamin D isn’t just for bones—it’s a hormone powerhouse.

It plays a key role in:
✨ Hormone production (yes, including your s*x hormones!)
✨ Nutrient partitioning—helping your body use food for energy instead of storing it as fat

💡 PSA: Levels of 30–40 ng/mL are technically “normal”, but they’re far from optimal. For peak hormone function, energy, and metabolism, we want vitamin D closer to 50–70 ng/mL.

If your hormones feel off, fatigue is high, or progress is slow—vitamin D might be a missing piece.

01/26/2026

Let’s be honest…
This past weekend probably wasn’t your healthiest stretch ever.

Friday was drinks or take-out.
Saturday turned into leftovers.
Sunday… we won’t talk about Sunday 😅

And by Monday, you feel it:
Bloated. Sluggish. Low energy. Just off.

In the past, this is usually where the spiral starts:
• Slash calories
• Skip meals
• Add extra workouts
• Try to “make up for it”

Basically… punish your body for being human.

And that always leads to the same cycle:
Restrict → Burn out → Crave → Repeat

Especially in perimenopause, that approach backfires.

Here’s the truth:
You don’t need to undo the weekend.
You don’t need a detox, cleanse, or reset.

You just return to your default setting — the habits that keep your metabolism, hormones, and nervous system supported.

That looks like:
✔️ Whole, nutrient-dense foods
✔️ Protein at every meal
✔️ Hydration (not extremes)
✔️ Normal movement — walks, lifting, mobility
✔️ Back to your sleep rhythm

If you’re not in a structured fat-loss phase, there’s no need to over-correct.

Progress doesn’t come from being perfect.
It comes from having a solid baseline.

When your default habits support your body, a few indulgent days don’t derail you — they barely register.

So if you’re feeling “off” today:
👉 Don’t spiral
👉 Do the basics well
👉 Move on without guilt

Fix your default setting…
and you’ll never feel like you’re “starting over” again

01/23/2026

2:13 AM.
Wide awake. Again.

For months, I’d fall asleep just fine…
then wake up between 1–3 AM with my heart racing and my mind spinning.

Exhausted but wired.
Dragging through the day.
Relying on caffeine just to function — even while being told to cut it out.

When I asked for help, I heard:
“Try melatonin.”
“Take magnesium.”
“That’s just perimenopause.”
“This is normal.”

So I did all the things:
🛏️ Supplements
🛏️ No screens
🛏️ Early nights
🛏️ Perfect sleep hygiene

And none of it worked.

Meanwhile, everything else got worse:
Low energy.
Brain fog.
Sugar cravings.
Workouts feeling harder, not better.
That constant feeling of being on edge.

Here’s what no one told me:

My sleep wasn’t the real problem.

The real issue was HPA axis dysfunction — adrenal fatigue from:
• Too much life stress
• Training hard while in a calorie deficit
• An underlying gut infection
• All compounded by a gene mutation I didn’t even know I had

My body wasn’t broken.
It was overwhelmed.

My stress hormones were constantly elevated.
My nervous system couldn’t shut off.
My metabolism thought I was under threat.

It wasn’t “just perimenopause.”
It wasn’t bad luck.

It was a chain reaction from under-fueling, overtraining, poor recovery, and unmanaged stress.

And because I was only treating symptoms, I stayed stuck.

Once I addressed the root cause — with proper nutrition, metabolic support, gut healing, hormone balance, and nervous system regulation — everything changed.

✅ I slept through the night
✅ My energy came back
✅ Cravings calmed down
✅ My body finally felt safe

So if you’re waking up exhausted, living on caffeine, or being told “this is just how it is now”…

Please hear this:

You’re not broken.
Your body is communicating.

And it deserves support — not dismissal.

If this resonates, comment RESET or DM me.
Let’s stop guessing and start fixing what’s actually going on.

Address

1660 Rio Rancho Blvd SE, Suite B
Rio Rancho, NM
87124

Website

https://linktr.ee/clarissa_gannon, http://www.herwellnessonline.com/

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