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Radicle Nutrition, 7025 27th St West Suite 1, University Place, Tacoma, WA (2026)

02/06/2026

The Low Energy Availability Cascade

🚩Your hands are always cold.
🚩Your body temp is 97.2°F every morning.
🚩You sleep 8 hours and wake up exhausted.
🚩And despite eating clean, working out consistently, and doing everything “right,” your body won’t budge.

➠➠This is low energy availability.

Your body has been operating under sustained demand for so long that it’s shut down everything non-essential for survival.

Here’s what happens:
🆘Your thyroid conversion slows (metabolic rate drops 15-30%)
🆘Your circulation restricts (hence the cold hands and feet)
🆘Your leptin crashes (you’re constantly hungry despite stored body fat)
🆘Your fat-burning shuts down (even in a calorie deficit)

And here’s where it gets worse:

Most people add MORE demand when the scale won’t move.💥
Eat less. More cardio. More coffee. More pushing.

Every intervention adds stress without addressing the actual problem.

What actually works:
✅Eating enough consistently (body stops perceiving threat)
✅Stabilizing blood sugar (stop spiking cortisol 6x/day)
✅Actually recovering between workouts
✅Addressing underlying inflammation

Your body doesn’t need more discipline. It needs resources.

This pattern is reversible when you restore capacity instead of forcing results.

02/03/2026

My approach to restoring metabolism has gotten better results than anything else I’ve tried 👇👇

🚨 READ THE WHOLE THING - this is different than what you’ve been told 🚨

Most practitioners are still playing the restriction game. I stopped doing that and started focusing on capacity instead.

Here’s exactly what I do now:
Step 1️⃣
Test what actually shows metabolic capacity Fasting insulin (not just glucose). Free T3 and reverse T3 (not just TSH). Ferritin, RBC magnesium, cortisol curve. I need to see WHERE the breakdown is happening, not just guess.

Step 2️⃣
Restore capacity BEFORE adding demand If ferritin is 15, we’re not doing HIIT. If cortisol is backwards, we’re fixing sleep before fasting. If they’re hypoglycemic between meals, we stabilize blood sugar before restricting calories. You can’t force a system that doesn’t have resources to respond.

Step 3️⃣
Build resilience, not dependency The goal isn’t managing symptoms forever. It’s restoring physiology so the body regulates itself. That means root cause, not just interventions.

👀This is why some patients eat MORE and finally lose weight.
👀Why some reduce exercise and have energy again.
👀Why metabolism starts responding when we stop forcing it.

Let me know if this lands differently than what you’ve been hearing - I’m seeing real shifts with this approach.

(Follow for more clinical insights like this 💡)

📣Comment CAPACITY to learn more about this approach!

01/28/2026

👀The surprising food combo that balances blood sugar better than a protein bar

When it comes to managing blood sugar, most people grab a protein bar as a quick fix.

While protein bars can be convenient, they often come packed with added sugars or carbs that can spike your blood sugar levels.❌

But here’s a surprising combo that does more for your blood sugar than any protein bar ever could: avocado with berries. 🥑🍓

Why avocado & berries work wonders for blood sugar control👇

Healthy fats + fiber = blood sugar stability
🥑Avocados are rich in healthy fats, specifically monounsaturated fats, which slow the digestion of carbs and help maintain steady blood sugar levels.

🍓Berries (like blueberries, strawberries, and raspberries) are packed with fiber, which also helps slow the absorption of sugar into your bloodstream, preventing blood sugar spikes.

Low glycemic index (GI) + nutrient density
🥑Avocado is very low glycemic, meaning it doesn’t cause significant spikes in blood sugar.

🍓Berries, while naturally sweet, have a low GI and are high in antioxidants, making them a great choice for regulating blood sugar and reducing inflammation.

Supports insulin sensitivity
🥑🍓This combo supports your insulin sensitivity, meaning your body can process and regulate blood sugar more efficiently, reducing the risk of insulin resistance and long-term blood sugar issues.

How to enjoy:
📌Snack: Try half an avocado with a small bowl of fresh berries for a filling and blood-sugar-friendly snack.

📌Smoothie: Blend avocado with berries, spinach, and a scoop of plant-based protein for a balanced, blood-sugar-stabilizing smoothie.

📌Toppings: Use mashed avocado as a base for a berry salad, topping it with chia seeds for added fiber.

Skip the protein bar and try this snack next time you need a quick energy boost. What’s your favorite blood-sugar-balancing snack? Let us know below!

01/23/2026

📣 PSA: A healthy diet is CRUCIAL for optimal liver function! Here are the top foods to include:

➡️ Leafy Greens
Spinach, kale, and other leafy greens are rich in antioxidants and chlorophyll, which help protect the liver from damage caused by harmful free radicals.

➡️ Cruciferous Vegetables
Broccoli, Brussels sprouts, cabbage, and cauliflower contain compounds that support liver detoxification enzymes and protect against harmful compounds.

➡️ Berries
Blueberries, strawberries, cranberries, and raspberries are high in antioxidants, which can help reduce inflammation and oxidative stress in the liver.

➡️ Fatty Fish
Salmon, mackerel, and sardines are excellent sources of omega-3’s, which have anti-inflammatory properties and may support liver health.

➡️ Avocado
Avocados are a beneficial addition to support liver function, being rich in healthy fats and containing unique compounds that can mitigate and decelerate liver damage.

➡️ Nuts and Seeds
Walnuts, flaxseeds, and chia seeds are especially great for liver health. In a study conducted in 2019, which included nearly 24,000 participants, it was discovered that individuals who consumed a higher quantity of nuts exhibited a reduced risk of non-alcoholic fatty liver disease (NAFLD).

➡️ Garlic
Garlic contains a mineral known as selenium, which plays a role in purifying the liver. Selenium has the ability to stimulate liver enzymes, facilitating the natural elimination of toxins from the body.

➡️ Citrus Fruits
Citrus fruits, particularly grapefruit, stimulate the liver to convert toxins into water-soluble substances. Grapefruit is rich in antioxidants and helps reduce inflammation, providing protection against liver damage.

➡️ Fermented Foods
Fermented foods contain probiotics that promote a healthy gut, which is linked to liver health. In fact, participants that took part in clinical trials involving yogurt, a fermented food, saw a notable reduction in total cholesterol, suggesting its potential utility in managing liver disease.

Which of these foods are you going to try this week?

01/16/2026

Let’s talk about the 3 phases of liver detoxification. ⤵

Liver detoxification, often referred to as biotransformation, occurs in three distinct phases, collectively known as the hepatic detoxification system.

Understanding this process can empower you to make lifestyle choices that support liver health and reduce exposure to toxins!:

☑️ Phase I (Functionalization):
▪️ Process: In this phase, lipophilic (fat-soluble) substances are metabolized through reactions such as oxidation, reduction, and hydrolysis.
▪️ Role: Converts toxins into intermediate metabolites, often more reactive than the original compounds, preparing them for conjugation in Phase II.

☑️ Phase II (Conjugation):
▪️ Processes: Conjugation reactions involve the addition of water-soluble molecules (e.g., glucuronic acid, sulfate, glutathione) to the intermediate metabolites from Phase I.
▪️ Role: Increases the water solubility of metabolites, making them less toxic and facilitating their excretion from the body.

☑️ Phase III (Transport):
▪️ Processes: Transport proteins, including ATP-binding cassette (ABC) transporters, move the conjugated metabolites and other toxins out of liver cells.
▪️ Role: Transports the water-soluble, conjugated metabolites into bile for elimination through f***s or into the bloodstream for elimination through urine.

These three phases are interconnected and collectively ensure the efficient detoxification and elimination of various substances. The liver coordinates these processes, aiming to protect the body from potentially harmful compounds.

Tell me, were you aware of these three processes? Comment YES or NO below!

⁠

01/09/2026

Feeling like you need caffeine just to function?

Many of us turn to coffee or energy drinks for a quick pick-me-up, only to crash a few hours later and repeat the cycle.

➡︎ But here’s the thing: you don’t need to rely on caffeine to feel alert and energized throughout the day.

In fact, sustainable energy comes from making a few intentional lifestyle tweaks that support your body’s natural rhythms.

Here’s how to tap into your natural energy reserves without that caffeine crutch:

📌Balance Your Blood Sugar
Energy highs and lows are often linked to blood sugar fluctuations. Start your day with a balanced breakfast that includes protein, healthy fats, and fiber to keep your blood sugar steady.

📌Move Regularly
Sitting for long periods can drain your energy. Incorporate short bursts of movement into your day to get your blood flowing and re-energize your mind. Even a 5-minute walk or some gentle stretches can make a big difference.

📌Prioritize Protein at Every Meal
Protein isn’t just for muscle building, it’s also essential for maintaining energy. Including a source of protein in your meals and snacks helps prevent energy dips and keeps you feeling fuller for longer.

📌Optimize Your Sleep
No amount of caffeine can replace poor sleep. Aim for 7-9 hours of quality rest each night, and establish a calming bedtime routine. Avoid screens an hour before bed, and create a sleep-friendly environment by keeping your room cool, dark, and quiet.

📌Support Your Mitochondria
Your mitochondria…your body’s energy powerhouses…need nutrients to function optimally. Make sure you’re getting plenty of B vitamins, magnesium, and CoQ10, which are essential for energy production at the cellular level.

📌Snack Smart
If you feel an energy dip between meals, reach for a nutrient-rich snack that combines protein and healthy fats. Avoid sugary snacks that will give you a temporary energy boost but lead to a crash later.

Which tip will you start with today?

01/06/2026

Stop fixating on things you CAN’T control and focus on things you CAN instead.

The truth is, distinguishing between what you can control and what you can’t is crucial for developing realistic and achievable health goals, as well as keeping your mindset in the right place.

If we focused solely on the things that are out of our control the whole time, we’d live in a constant state of worry and self-pity.

Here are some examples of things you can’t vs can control when it comes to your health:

❌ I Can’t Control:
➡ Genetics: Your genetics do play a role in your overall health, and they cannot be changed.
➡ Age: Aging is a natural process, and certain health changes are inevitable.
➡ Environmental Factors: Factors like air and water quality, and exposure to pollutants.
➡ Unforeseen Medical Conditions: Some health conditions may arise unexpectedly, and their development may be beyond an individual’s control.

✅ I Can Control
➡ Diet: Nutrition choices including the types and amounts of food consumed.
➡ Physical Activity: Engaging in regular exercise and physical activity is a controllable factor.
➡ Sleep Habits: Establishing healthy sleep patterns is within your control.
➡ Stress Management: While stress is inevitable, how one copes with and manages stress is controllable. Techniques such as mindfulness, meditation, and relaxation exercises can be effective.

Understanding the balance between factors you can and cannot control is essential for cultivating a realistic and sustainable approach to a healthy lifestyle.

Focus on the controllable aspects of your health. It will only empower you to make positive choices that contribute to overall well-being, even in the face of factors beyond your control.

Share this post to spread the message! 🫶

.com

01/05/2026

It’s January! New year, new you! Let’s talk about things that could be holding us back! ❓Always tired?
❓Suffer from digestive issues?
❓How about abdominal pain and discomfort?

These are ALL signs of a sluggish liver… 🐌

The liver is a vital organ that performs numerous functions essential for maintaining homeostasis in the body. When the liver is not functioning optimally, it can manifest various symptoms.

These are some of the most common signs / symptoms that your liver could use a little love! ⤵

👉 Jaundice (Icterus):
Impaired liver function can lead to a buildup of bilirubin, a yellow pigment produced during the breakdown of red blood cells. Normally, the liver processes and excretes bilirubin, but a sluggish liver may struggle with this process.

👉 Fatigue:
The liver plays a crucial role in energy metabolism by converting nutrients into usable forms. A sluggish liver may impact this process, leading to reduced energy production and fatigue.

👉 Abdominal Pain and Discomfort:
Enlargement of the liver or inflammation may result in pressure and discomfort in the abdominal region. Conditions like fatty liver disease or hepatitis can contribute to this symptom.

👉 Digestive Issues:
The liver produces bile, which aids in the digestion and absorption of fats. Impaired liver function can disrupt the production and secretion of bile, leading to digestive issues.

👉 Changes in Bowel Movements:
Liver dysfunction can affect the processing of substances that contribute to bowel regularity. Changes in bile production may influence stool consistency and bowel habits.

👉 Weight Gain:
A sluggish liver can contribute to metabolic imbalances, insulin resistance, and the accumulation of abdominal fat, leading to weight gain.

👉 Fluid Retention (Edema):
Impaired liver function may lead to decreased production of albumin, a protein that helps maintain fluid balance. This can result in fluid retention and swelling in the extremities.

If any of these symptoms sound familiar to you, then feel free to schedule a 1:1 discovery call with me. I’m here to help! 💗

12/29/2025

Most people know zinc supports immunity.👀

What they don’t realize is that zinc works significantly better when it’s paired with quercetin.

Here’s why this combo is so effective 👇

📌Quercetin acts as a “zinc ionophore.”
That means it helps shuttle zinc inside the cell, where zinc actually does its immune-modulating and antiviral work.

Zinc sitting outside the cell isn’t very useful.❌
Zinc inside the cell is where the real impact happens.✅

📌This combo can support a faster immune response.
Once inside the cell, zinc helps calm inflammatory pathways, regulate immune signaling, and support antiviral activity.

Quercetin increases how much of that zinc actually gets where it needs to go.

📌It reduces the “bottleneck” of zinc absorption.
You can take plenty of zinc, but if your cells aren’t absorbing it well (common with stress, gut issues, or nutrient deficiencies), you won’t feel the benefits.

Quercetin helps bypass that issue.

📌Both nutrients support inflammation balance.
Quercetin stabilizes mast cells. Zinc regulates cytokines.

Together, they support a more balanced immune response instead of an overreaction.

💡 When I see people saying zinc “doesn’t work” for them, it’s usually because it’s not getting inside the cell, not because zinc is ineffective.

If you’ve been dealing with slow recovery, frequent colds, or chronic inflammation, this is a combo worth discussing with your practitioner.

12/18/2025

Almond Raspberry Cake

INGREDIENTS
2 cups almond flour
1 ½ tsp baking powder
½ tsp salt
1 cup coconut sugar, divided
½ lemon, zested
½ cup butter, unsalted, room temperature
4 eggs, divided
½ tsp almond extract
Raspberries

INSTRUCTIONS
Preheat oven to 350F °F
Grease the sides of a 9” cake pan, and put parchment paper on the bottom. I like to trace the pan onto the parchment paper, and then cut it out so it fits perfectly on the bottom with no overhang.
Combine almond flour, baking powder and salt in a bowl. Set aside.
In the bowl of a stand mixer, add 3/4 cup of sugar and lemon zest. Rub the zest into the sugar with your fingers. Add in the butter, and using the paddle attachment, cream the butter and sugar until lighter in colour, about a minute or so.
Add egg yolks, one at a time, making sure each one is combined before adding the next. Once all yolks are added and combined, add the almond extract. Mix until combined.
Slowly add the dry ingredients to the wet. Mix until just combined.
If you have an additional bowl for your stand mixer, use it to whip the eggs whites. If you only have one bowl, either whip the whites using a hand mixer, or move your cake batter into another bowl, and clean it out (really well) before using it to whip your egg whites.
In a bowl, add the egg whites. With the whisk attachment, whip on high until you get soft peaks (about 1 minute). Add 1/4 cup sugar, and whip for another minute or so, until the eggs form stiff peaks (peak stands up without falling over).
Add 1/3 of the whipped egg whites to the bake batter. Folding it in very gently. The egg whites are providing airiness to the cake, so you want to be gentle. Once the first 1/3 is incorporated, add the remaining egg whites. Again, folding them into the batter very gently.
Once everything is fully incorporated, transfer the batter to the cake pan. Bake for 40-50 minutes, or until the middle is completely set, the top is golden brown and the edges are pulling away from the pan.
While it’s still warm, run a knife around the edges of the pan to loosen it. But let it cool completely in the pan.
Dust with powdered sugar, and garnish with fresh raspberries. Enjoy!

Radicle Nutrition

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