Simply Nutrify

09/06/2025

Can we talk hormones and inflammation? 😊

One of the hottest topics of conversation with 40-60 year old female clients is HORMONES and the connection to weight gain. 🧐

It’s complex, y’all!! And I don’t have one answer since EVERY BODY is different! There are some basic recommendations along with checking with your doctor for some specific labwork. But from now on DRIVE and GOLD will be a part of every one of those conversations! 🤩

DM me for more info or for a shopping link! You don’t want to miss these two! ⭐️💛⭐️

19/06/2023

Moving physically every single day is a non-negotiable, especially as we age! This YouTube video by one of my favorite exercise experts explains so much, so well! Take notes and get moving! If you have any questions, send me a message at kit@simplynutrify.com.

Are you concerned about building muscle as you age? You should be! As we age and enter perimenopause or menopause, it becomes more challenging to build muscl...

10/05/2023

JJ Virgin is just one of the many health and wellness experts that I follow! Her podcasts are FABULOUS! She interviews leading doctors who have made nutrition, exercise, and pursuing healthspan the forefront of their practices! 💪

What steps have you taken lately to improve your sleep, reduce stress, or minimize inflammation!? 👏

In the last year, I have started going to bed earlier (hard for a night owl!), moved my pups to their own beds beside my bed, stopped eating so close to bedtime (not always!!), and bought luxurious sheets from Cozy Earth (well worth the $$ with a discount code)! 😀

If you’re wondering why you feel terrible and THIS is how your day looks…

→ A muffin for breakfast.
→ 5 hours of sleep.
→ Stressed to the max.
→ No movement throughout the day.
→ Dehydrated.
→ Too much screen time.
→ Wine before bed.

Then it’s no wonder you’re exhausted, inflamed, and irritable.

Aging powerfully means:

✅ Getting into bed at a reasonable time to ensure you get 7-9 hours of sleep.
✅ Powering off electronics an hour before bed to help you fall asleep.
✅ Swapping your sugary cereal or muffin for a loaded smoothie for breakfast.
✅ Getting some daily movement in to help you fall and stay asleep.
✅ Aiming for half your weight in ounces of water each day.
✅ Employing one stress-reducing tactic into your daily routine.
✅ Limiting Hi-FI foods, sugar, and refined carbs.
✅ Eliminating alcohol before bed.

Small changes = big results in how you look and feel.

Are you getting 7-9 hours of sleep? If not, how many? ⬇️

05/05/2023

Nearly every client I meet with has questions about intermittent fasting! And just like everything else nutrition-related, no one specific approach works for everyone! This podcast covers all of the details of fasting...when, who should and who shouldn't fast, how to fast, and so many other amazing tidbits on muscle building and sleep! It is worth the time...so take a listen! You may be surprised by what you learn! I was!

Food has an amazing ability to heal, but the timing of when we eat or abstain from eating can also have really amazing impacts on our health.

14/02/2023

💝 Happy Valentine's Day!! 💝

Boost your mood and eat some chocolate today! But first, a little bit about chocolate from Precision Nutrition:

"Not all chocolate is created equal.

Cocoa products exist on a continuum from minimally processed—and more nutritious—to highly processed.

For example, consider the different types of chocolate:

🍫 Unsweetened chocolate is made from 100 percent cocoa liquor, or cocoa mass.

🍫 Dark chocolate isn’t actually a regulated category of chocolate. However, to get the best nutrition ROI, look for bars that contain 70 percent or higher cocoa solids, which will be high in flavonoids and still relatively low in sugar.

🍫 Milk chocolate must contain a minimum of 10 percent cocoa liquor and some form of milk. It has more sugar than dark chocolate.

Here’s a comparison of four types of chocolate.

100% cocoa (50g): 250 calories, 7 g protein, 13 g carbs, .5 g sugar, 8 g fiber, 24 g fat

85% cocoa (50g): 260 calories, 5 g protein, 10 g carbs, 6.25 g sugar, 3.75 g fiber, 22.5 g fat

70% cocoa (50g): 275 calories, 3.75 g protein, 16.25 g carbs, 13.75 g sugar, 2.5 g fiber, 21.25 g fat

Snickers Bar (50g): 282 calories, 4 g protein, 35 g carbs, 1 g fiber, 30 g sugar, 14 g fat

Notice that the nutrient profile changes as you move along the continuum from pure chocolate to processed chocolate.

How to be a better chocolate-eater:

💪🏼 Look for the real deal. When buying chocolate, read the ingredients. If possible, choose real chocolate—rather than candy bars—that contain as much cocoa (and as little other stuff) as possible. A good quality chocolate product will contain little more than cocoa mass, cocoa butter, and sugar.

💪🏾 Enjoy in moderation. While 100 percent pure cocoa is more nutrient-dense than a candy bar, it’s still high in calories. Most studies show that benefits peak when servings are limited to about 10 to 30 grams per day. (That’s about 2 to 5 squares.)

💪🏻 For “chocoholics,”—seek out other sources of serotonin-boosting pleasure. Incorporating other serotonin-boosters like exercise, massage, social interaction, and humor (like watching a funny movie).

🥰 For bonus points: Try cooking or baking with pure, unsweetened cocoa. Want the health benefits of cocoa without the other additives? Add a small amount of unsweetened cocoa powder to your smoothies, oatmeal, or baked goods. Or whip up a batch of hot cocoa for a cozy warm-up on a cold day. (Recipe below.)"

Real hot cocoa*.
(Serves one; double the recipe to serve two.)

Ingredients:
2 tablespoons unsweetened cocoa powder
1 to 2 tablespoons sugar (or sweetener of your choice)
Pinch of salt
1 cup milk or milk alternative
¼ teaspoon vanilla extract

Whisk together cocoa, sugar, salt, and about 2 tablespoons of milk in a small saucepan over medium-low heat until cocoa and sugar are dissolved.

Add in the rest of the milk, occasionally whisking, until hot.

Stir in the vanilla, and serve.

* Recipe adapted from Epicurious.com

12/02/2023

Yes! This is why I always take a holistic approach when I work with clients! All aspects of your day affect your health span and vitality!

We don’t connect what we eat, how much we rest and sleep, how much we exercise, or how much time we make for connecting with friends and our community.

It all starts with your mitochondria.

Mitochondria are very sensitive to damage. And when they aren’t working properly, you suffer all the symptoms of low energy — fatigue, memory loss, pain, rapid aging, and more. Fatigue is the most common symptom of poorly functioning mitochondria.

In fact, the reason we tire more easily as we age is the constant insult and injury we inflict on our mitochondria. But this doesn’t have to happen! We can protect our mitochondria.

How can you boost and protect your mitochondria?

Eat food that’s full of antioxidants and phytonutrients. Include 8 to 12 servings of fresh vegetables, fruits, beans, nuts, seeds, and whole grains every day.

Take mitochondria-protective and energy-boosting nutrients. These include acetyl-L-carnitine, alpha-lipoic acid, coenzyme Q10, n-acetyl-cysteine, resveratrol, and magnesium. While not a cure-all, these nutrients, taken in conjunction with a whole-food, plant-based diet, can provide metabolic support for those low on energy.

Increase omega-3 fats to help build your mitochondrial membranes. Coldwater fish, such as wild salmon, sardines, and herring, are good sources of omega-3 fats, as are flaxseeds and omega-3 eggs. They all help strengthen the fragile cellular membranes that make your mitochondria work the way they’re supposed to.

Prioritize sleep: Get 8 hours of good quality sleep. You can train yourself to better sleep by doing things like setting a sleep schedule, avoiding screens before bed, avoiding food 3 hours before, and more.

Avoid sugar, caffeine, and alcohol: Almost all of us use these every day to manage our mood and energy. Consider taking a break from these for six weeks and see how much better you feel.

29/01/2023

“Healthspan” is such a fabulous word! Let’s work to increase our healthspan and our lifespan!

The hallmarks of aging don’t fully explore why they happen, the root causes of the deterioration we see as we age in the modern world. What we see is, in fact, abnormal aging, deterioration along the spectrum from fully optimized function and health to disease. It is not a natural consequence of getting chronologically older.

Functional medicine is the medicine of why. By addressing the imbalances in the body’s core biological systems and dynamically interacting networks, you will reverse the hallmarks of aging, feel better quickly, and live a vital, full, long life.

At sixty-three I feel like I am twenty-five years old, except I have more wisdom and meaning and a beautiful community of friends. My body is stronger than ever, and I feel more energetic, challenged, and motivated. I feel as though I am just beginning my journey. My biological age is forty-three.

I dive more deeply into what you can do to increase your healthspan in my new book, Young Forever. Pre-order your copy at YoungForeverBook.com