Fuel & Flow Wellness

07/08/2025

Your Cholesterol Panel: What the Labs Don’t Say Out Loud

Most people think cholesterol is either good or bad.
Your doctor says, “Everything looks fine,” and that’s it.
But here’s the truth: those numbers on your lab report? They’re not grades. They’re data, and they deserve to be understood.

Let’s break down what actually shows up on your lipid panel:
🔹 Total Cholesterol: Your overall blood fat level. Not very helpful on its own.

🔹 HDL (High-Density Lipoprotein): “Good cholesterol.” Higher is better. Think of it as the vacuum cleaner for your arteries.

🔹 LDL (Low-Density Lipoprotein): Often called “bad,” but that’s an oversimplification. We’ll come back to this.

🔹 Triglycerides: Fat from food, sugar, and excess calories. Lower = better.

🔹 VLDL (Very Low-Density Lipoprotein): Carries triglycerides. Not always shown, but also considered “bad.”

🧠 Here’s Where It Gets Interesting: LDL Alone Isn’t the Whole Story. Doctors often flag LDL over 190 mg/dL as high and yes, that matters. But how dangerous your LDL is depends on two key things you probably haven’t heard about:

✅ ApoB – This is a lab that counts the number of LDL particles. More particles = more risk, even if your LDL level seems normal.

✅ Particle size – Small, dense LDL particles are more likely to cause plaque buildup than larger, fluffier ones.

If your provider hasn’t run an ApoB test, consider asking:
“Would ApoB testing give me more insight into my heart health?”
(It’s not weird, it’s smart.)

🧪 So When Is “High” Not Dangerous? Context matters.
An elevated LDL number might not be alarming if you also have:
✅ High HDL
✅ Low triglycerides
✅ No family history of heart disease
✅ An active lifestyle and healthy diet
It’s not just about the number it’s about the big picture.

📌 Here’s Your Takeaway:
If your LDL is over 160, it’s time to talk strategy not panic.
If it’s over 190, it’s time to talk, nutrition (Registered Dietitian), or statins.
“At 160, it’s time to pay attention. At 190, it’s time to take action.”

💬 Be the CEO of Your Body.

Don't just wait for a doctor to say “you’re fine.”
Pull up your labs. Learn what they mean. Ask questions.
You’re not annoying you’re advocating.

➡️ Save this post
➡️ Ask for your full lipid panel breakdown
➡️ Follow for Part 2: Glucose Your Daily Energy Report

07/07/2025

💉 Don’t Just Get Labs, Learn to Read Them📊

Too often, we get our labs done, wait for a phone call, and hope the doctor says, “Everything looks good.” But here's the truth: “normal” doesn't always mean optimal.

At 48, I’ve had enough labs drawn to fill a binder, and if there’s one thing I’ve learned as both a health professional and a lifelong student, it’s this:

👉🏽 You can’t afford to be passive about your health.
Doctors are essential. But they have 15 minutes per visit, hundreds of patients, and protocols to follow. That’s why I always ask for my labs, review them myself, and dig deeper:

What’s borderline now that might be a problem later?
What do these numbers mean for my energy, sleep, weight, hormones, and heart health?
Are these values “normal” for me or for a textbook?

Learning how to interpret your labs scientifically gives you power:
📌 You start seeing patterns
📌 You ask better questions at appointments
📌 You build a plan—based on data, not guesswork

You are the CEO of your body. The lab report? That’s your quarterly review.
I’m not saying diagnose yourself but don’t outsource your awareness.

Pull up those lab results. Google them (as a basic foundation, there are a lot of misinformation, so be careful). Prepare questions prior to your appointment. Learn what those values mean.
Your future self will thank you.

📍Follow me as I break down what some of these numbers actually say about your body not just what they mean on paper. Let’s get educated. Let’s take up space in our own wellness.

06/27/2025

Emotional Eating: Why We Do It & How to Stop
We’ve all been there, standing in front of the fridge, not because we’re hungry, but because we’re stressed, bored, sad, or just done with the day. That’s emotional eating, and while it’s common, it can sabotage our goals and disconnect us from what our body actually needs.

Let’s break it down.

💭 Why We Emotionally Eat
Comfort: Food triggers feel-good brain chemicals like dopamine and serotonin.
Habit: If you’ve always turned to food to cope, your brain defaults to it during tough moments.
Distraction: Eating shifts focus away from uncomfortable emotions, even temporarily.

🚫 Why It Doesn’t Work
Emotional hunger isn’t solved by food. You’ll eat, but the emotion will still be there… now with a side of guilt, bloat, or regret. Not ideal.

5 Quick Ways to Outsmart Emotional Eating

1. Pause & Check In
Ask: Am I physically hungry? If not, what am I really feeling?
2. Create a Craving Alternative List
Bored? Call a friend. Stressed? Take a walk. Anxious? Try deep breathing or journaling. Food shouldn’t be your only coping tool.
3. Hydrate First
Sometimes dehydration masks as hunger. Drink a glass of water, wait 10 minutes, then reassess.
4. Keep Trigger Foods Out of Reach
Make healthy options the default. You can’t binge what isn’t there.
4. Eat with Intention
If you do eat, sit down, slow down, and enjoy it. Mindful eating keeps things from turning into a free-for-all.

🔁 Final Thought:
Food is not your therapist. Your feelings are valid but they deserve to be heard, not hushed with chips.

Take a deep breath, give your body what it needs, not what it craves in the moment.

06/11/2025

Not Every Trainer is a Body Builder And That’s the Point.

When people think “trainer,” they often picture a bodybuilder with an IFBB card and stage-ready abs.
I get it, we’ve been conditioned to think shredded = healthy.

But that’s not the path I chose. And it’s not the path I guide my clients through.

I’m a certified personal trainer, future dietitian, and public health veteran with a body built for stamina, clarity, and real-life strength, not competition prep.

My mission?
💙 Help women rebuild trust in their bodies
💪 Make strength accessible
🧠 Focus on mental and physical health
🚫 No extremes, no perfection required

If you’re done chasing someone else’s idea of “fit,” I’m building a space for you.
Let’s redefine wellness, on your terms.

👉🏾 DM me “STRONG” if you’re ready.

06/06/2025

🚨 Beware of Liver Injury: The Hidden Risks of Supplements 🚨

Did you know that some dietary supplements and herbal products may pose serious risks to your liver? While many supplements are marketed as natural and safe, certain ingredients can be toxic, especially if taken in excess or contaminated.

Common Supplements Linked to Liver Damage:
- Bodybuilding supplements containing steroids or harmful additives 🏋️‍♂️

- Herbal products like kava, comfrey, turmeric, black cohash, and high-dose green tea extract 🌱

- Weight-loss and detox supplements 🍏

Why should you be cautious?

Unlike prescription medications, supplements aren't regulated as strictly, which means harmful ingredients can slip through quality checks. Some ingredients may cause liver inflammation, injury, or even failure in susceptible individuals.

Your liver is vital:
it helps detoxify your body, produce important proteins, and aid digestion. Protect it by:

- Consulting your healthcare provider before starting any new supplement
- Reading labels carefully

- Being alert to symptoms like jaundice (yellowing skin/eyes), fatigue, nausea, dark urine, or abdominal pain

*Learn more about liver safety & supplement risks at [LiverTox.org](https:// LiverTox.NIH.gov)** a trustworthy resource from the U.S. National Institute of Diabetes and Digestive and Kidney Diseases.

Remember:
When in doubt, prioritize your health and always seek professional advice before adding new supplements to your routine! Your liver will thank you! 💚

05/29/2025

💪🏾Now Accepting 5 New Clients.
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✅ Tailored workouts
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Only 5 spots available - claim yours by messaging me.

05/06/2025

5 yrs ago, I took a leap of faith with a mission to help others feel stronger, healthier, and more confident in their bodies. Today, that mission is still alive and stronger than ever 💪🏾✨. To every client, supporter, and friend who’s been a part of my company: THANK YOU. You’re trust means the world. Here’s to the next chapter. ♥️

04/12/2025

03/29/2025

Delving into the keto diet and its effects on heart health, particularly for individuals with high blood pressure or cholesterol. This infographic covers the basics of the keto diet, examines recent research findings, and suggests heart-healthy food alternatives for a well-rounded approach!

03/25/2025

Feeling like your body’s changing and fitness is harder than ever? Welcome to perimenopause and menopause, where your hormones shift, but you still have the power to feel strong, vibrant, and in control. Swipe through this post to learn more.

03/23/2025

Running isn’t just about speed, it’s about strength, stamina, and self care. Check out these 5 incredible benefits that go way beyond the finish line!

01/16/2025

Join us for a Zoom Galentine Sip and Chill Session with the amazing Shannel C. Curtiss, MSW, LCSW!

Shannel is prepared to lead a discussion on one of the most underrated topics - Boundaries.

This Sip and Chill session is not to be missed! Bring your preferred beverage and join us for an evening of thought-provoking conversation, enjoyment, and connection.

Hit me up on here or messenger to let me know if you’re coming and I will send you the link.