Mary Vance, Certified Nutrition Consultant

03/12/2025

Listen up; I have a good tip for you. It’s the holidays and that means more sugar and treats for many of us. This jacks your blood sugar and messes with weight and energy. If you want better blood sugar control (I’ll explain why that’s important below) try this simple trick:

SQUATS.

A 2024 study found that doing 10 body weight squats every hour produces greater reductions in blood sugar than a 30 minute walk. Plus you’ll gain strength and get a nice 🍑

Aim for 100 squats total by end of day.

Stable and normal blood sugar is important for body composition and diabetes/insulin resistance prevention. Large blood sugar spikes and dips stress your body and increase oxidative stress (aging).

Squats work major leg and glute muscles which pulls glucose out of the bloodstream and into your cells.

And frequent movement throughout the day interrupts long periods of sitting and is better than a single workout followed by ass sitting all day.

So if you sit a lot for work or just want healthier blood sugar levels, set a timer to stand up and do 10 squats an hour. Easy!

20/11/2025

I was astounded when I recently read that cancer cases in young adults have surged nearly 80 percent worldwide over the past three decades, and gastrointestinal cancers, which include colorectal cancer, are growing faster than any other type of cancer in young people. According to a recent report from the American Cancer Society, one in five people diagnosed with colorectal cancer are now under the age of 55!

I decided to do a deep dive and find out why + how you can prevent colon cancer. Read my latest post 👇

Colon cancer is the fastest rising cancer in young adults. What is causing this and how can you prevent colon cancer?

23/10/2025

For years the holistic nutrition community shunned dairy as unhealthy: Sure, dairy is the perfect food.... if you're a baby cow! (the implication being that humans are the only mammals that consume dairy in adulthood and, well, maybe they shouldn't).
But new research points to disease protective benefits of full fat (NOT skim or low fat) dairy. As usual, it's nuanced. Read my take here.

Is dairy bad? Full fat dairy has been linked to poor health outcomes, but new research suggests otherwise. Here's the latest on dairy.

08/10/2025

Feeling off lately as we move into a new season? I've got just the thing for you: A gentle reset. 🍁

As we settle into fall, it’s common to feel a little "off." You may be experiencing sluggish digestion, lower energy, bloating, breakouts, or irregular rhythms.

That’s why I’ve created a gentle, 5-day Fall Reset: a simple way to nourish your gut, rebalance your hormones, and reset your rhythm with real food and supportive rituals.

The reset runs October 20-24!

Tap the link below to sign up. When you register, you'll get immediate access to a 5 day meal plan with nourishing, seasonal foods and recipes.

Then beginning October 20 to kick off the reset, you'll get a daily email for the 5 days with tips to support gut health, hormones, and nervous system.

No crazy diet or cleanse, just seasonal foods and attention to routine to support your nervous system.
https://maryvancenc.myflodesk.com/fallchallenge

24/09/2025

I have been quite absent from social media as I’ve been struggling with how divided the wellness space has become. What was once about healing and connection and support and education is now a divisive battleground, especially around MAHA and vaxxines.

It’s been really disheartening to witness. This space now often feels polarized and performative. I honestly can’t tell sometimes how much of it is genuine or just for shock value to influence the algorithm.

Too many well-known voices in wellness are making patronizing posts cloaked in “love and light” that basically boil down to antagonizing anyone who sees the world (or specific health topics) differently. The irony? They’re accusing others of being divisive, judgmental, or extreme while doing the exact same thing themselves. Then ending their posts with “I pray for 'them' and hope they get the healing they so desperately need.”

It’s hypocritical, exhausting, and super patronizing. Wellness isn’t about choosing ideological sides and then shaming. It’s about compassion and staying open to different perspectives. That’s how we all learn. We don’t have to agree on everything. We can look at a topic from all angles and help people make healthier choices. The science is always evolving and it’s our job to stay on top of that and maybe even GASP reconsider our views.

We need to stop pretending that it’s ok to shame people with superiority and self-righteousness. It also really stresses me out.

I’m not going to point fingers at anyone specifically, but please: Do better.

Pic of my dog, Shaia, who passed away last year (at almost 17) for attention.

21/08/2025

If you're a "middle aged" lady who would like advice on skincare, I got you. Read my latest post.

"middle age," "perimenopause," "mature women" and all the euphemisms they use for any lady over 40

24/07/2025

I've been updating the materials for my self-study courses! The 21 day gut reset is perfect for you if you struggle with gas, bloating, reflux, or any nagging digestive issues. And the candida masterclass is my most popular course. Also check out my new 30 day perimenopause reset. Tap below to see all programs-- most of my courses are currently on sale!

Coaching programs and nutrition courses offered by Mary Vance, NC. I specialize in digestive health and wellness and women's health.

22/07/2025

New post up on the blog: skincare hacks every woman over 40 needs to know! Your skin can start to change during perimenopause. Here are plenty of tips both inside and out (supplements & topical products) on how to adjust for loss of elasticity and moisture.
Tap below to read.

Perimenopause brings skin changes. Use these perimenopause skin hacks to combat signs of aging and dullness.

14/07/2025

I've recently been seeing info about turmeric and curcumin causing liver damage (in rare cases) and wanted to clarify a few things about this. One very anti supplement doctor (a menopause specialist) in particular has been speaking out about it and also ashwagandha. I suspect there's a personal agenda there, but here's what to consider nonetheless.

First and foremost, the dose makes the poison. Humans have a tendency to think if a little is beneficial, a lot is more beneficial, but this is not the case. Even water will kill you if you drink too much. Same goes for supplements. More isn't always better. For curcumin specifically, I do not recommend over 1 gram daily. I personally take 800 mg daily.

Secondly, quality matters! There are a lot of s**t supplements out there that may be contaminated with heavy metals. I carefully vet and only use/recommend supplements from companies with the highest quality standards that do 3rd party testing.

Finally, you should ideally work with a professional who can help you determine what supplements you need based on your health status, for how long, and what dose. Herbs and botanicals specifically are powerful. Also monitor your labs to make sure there are no adverse effects.

Curcumin in particular has been shown to be liver protective in the right doses and may help with fatty liver. It's also incredibly anti-inflammatory and has been shown to be as effective as NSAIDs for reducing joint pain (due to its anti-inflammatory action). I've been taking it for years for my creaky knees and it helps a ton. There are far more studies associated with curcumin's benefits than cases of damage associated with it.

🌈

03/07/2025

My mental health has been taking a big hit with this administration, but this is sending me. While RFK is fear mongering and MAHA is celebrating removal of food dyes from processed foods, Republicans are passing a bill that strips healthcare from 17 MILLION PEOPLE. Millions more will lose their nutrition assistance, and cuts to environmental protections mean more pollution and environmental toxins (wait RFK, didn’t you say THAT was a main cause of autism?). I can’t with the hypocrisy.

Newsflash: removing food dyes will have ZERO impact on public health, and you know what? That doesn’t make processed food healthier! You know what does have an impact on public health? AFFORDABLE HEALTHCARE and access to healthcare benefits via Medicare and Medicaid.

These cuts are happening to the very people who need them most because a few billionaires want to get richer. It’s impossible to spend that many billions in one’s lifetime, yet they are hoarding wealth so people in need can’t get life saving medications and treatments.

“You are focused on the color of candy while our public health system is dismantled” (via ). More people will die yearly because of this bill than anyone eating a tub of food dye.

66% of bankruptcies are caused by medical debt and happen to people who HAVE insurance. But yes, banning food dye is going to trickle down and help that person who lost her health insurance get healthier.

Happy birthday America! It’s super patriotic to rip away healthcare from 17 million people.

My cheeks are hot with rage now. Anyone else?

14/05/2025

Kristen’s perimenopause success story! She felt so much better after only 30 days.

If you can relate, you need my 30 Day Perimenopause Reset course. Doors open soon, so DM me to get on the early access VIP list where you’ll get a discount code.

Stay tuned for more deets about the course!

23/04/2025

If you want good energy and clarity all day (no 3pm crash!) and to build muscle and/or lose belly fat, here’s what ya need to do ⬇️

🥩prioritize protein for muscle & metabolism
🥗fiber for gut health
🏋️‍♀️daily movement & life heavy things!
💤sleep hygiene

Sounds easier said than done? Grab my free guide to help you put it all together: https://maryvancenc.myflodesk.com/perimenopause