Fit + Fueled Life: Perimenopause, GLP-1s + Fat Loss Over 40

Sharing some life and business updates as well as a motivational quote and pep talk for my chronic illness warriors. Keep going. <3

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Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

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https://programs.carrotsncake.com/coaching/

https://programs.carrotsncake.com

In this episode, I share some solutions for how to exercise with adrenal fatigue. Perfect world: You would only walk for fitness, but I get it... cutting back is HARD, so I share how I was able to find balance with exercise and healing.

Listen to my story here in EP122: The overtraining episode: https://podcasts.apple.com/us/podcast/ep122-the-overtraining-episode/id1539296304?i=1000556196408

Weekly exercise routine for adrenal fatigue:

▪️3 full-body strength workouts (30 minutes) on non-consecutive days

▪️2 walks (20-30 minutes, intervals: 30 seconds brisk pace, 2 minutes easy pace)

▪️2 rest days (might include easy walking or yoga)

Why this approach works:

The strength training component is foundational and will help you increase lean muscle mass, which also aids in blood sugar stability because your muscles use glucose for fuel.

The ‘cardio’ component is long enough to help you burn fat, but without causing the adrenals to become overstimulated. When you’re recovering from adrenal fatigue, anything longer than 20-30 minutes can be stressful and cause cortisol levels to rise, so be sure to hold yourself accountable to this limit even if you’re used to pushing yourself longer and harder.

Timing: Since women with adrenal fatigue tend to have irregular cortisol spikes, like right before bed or, worse, in the middle of the night, morning workouts can help regulate your daily cortisol pattern. Cortisol is supposed to be its highest first thing in the morning, so you want to work with that!

In fact, waking up with energy and motivation to exercise will be a sign that your adrenals are on their way to healing!

One final thought: Exercise should make you feel ENERGIZED, not drained. If you feel exhausted after your workouts or unmotivated to do them all together, your exercise routine is probably not ‘working’ for you.

Grab these fitness programs via the link below:

StrongMadeSimple

StrongMadeSimple 2.0

SweatMadeSimple

Cycle Syncing Masterclass

https://programs.carrotsncake.com/fitness

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Work with us!

https://programs.carrotsncake.com

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I share why I decided to enroll in the Functional Diagnostic Nutrition (FDN) Certification Course, both from a personal and professional standpoint.

I also give specifics about FDN's in-depth training program, including their unique method of intake and investigation, use and interpretation of 5 foundational labs, and how best to customize client protocols on a case-by-case basis.

Included in the certification:

Downloadable videos, audio files, and pdf slides

4 functional test kits to run on yourself with personal nutritional interpretation

Intake forms, assessments, protocol sheet, and a variety of business tools

Access to private Facebook Group and study groups

Extensive one-on-one training with the FDN Mentor Team

Practical exercises and case studies for hands-on experience

Much, much more!

If you're thinking about enrolling, use code carrotsncake and the link below to save $1,000 off your FDN enrollment!

https://www.anw5astrk.com/SR3WGK/55M6S/

Code: carrotsncake

If you are ready to enroll or have additional questions, don't hesitate to reach out to me!

CNC online supplement dispensary: https://us.fullscript.com/welcome/carrotsncake

Pectasol Modified Citrus Pectin (all-in-one adrenal cocktail powder)

Biomatrix Pro-Adapt Progesterone drops

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Work with us!

https://programs.carrotsncake.com

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I share my own personal sleep struggles (from high school to present day) as well as the 4 main reasons why most women can't sleep: no sleep routine, stress (cortisol), low progesterone, and gut issues/low melatonin. I also chat about why so many of us wake up between 1-3 AM and what exactly to do about it!

Online dispensary:

Progesterone: Pro-Adapt

Supplements for sleep: Magnesium glycinate, GABA, L-Theanine, and melatonin.

https://us.fullscript.com/welcome/carrotsncake

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Work with us!

https://programs.carrotsncake.com

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Alternate episode title: How not to let your diet go to shit when you're stressed! ;)

In this episode, I share some realistic tips, helpful resources (linked below) and mindset shifts that have helped me and my family get through stressful periods of time without throwing in the towel on our nutrition.

Throw together meal ideas:

https://carrotsncake.com/33-throw-together-meals/

https://carrotsncake.com/21-more-throw-together-meals/

Picky eater resources:

https://carrotsncake.com/picky-eater-tactics-that-work/

https://podcasts.apple.com/us/podcast/ep4-helpful-tips-for-parents-of-picky-eaters/id1539296304?i=1000501437492

https://www.instagram.com/mamaknowsnutrition/

Protein Planner:

https://carrotsncake.ck.page/073e195127

ButcherBox deal:

http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624

Online dispensary (discount supplements):

https://us.fullscript.com/welcome/carrotsncake

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Work with us!

https://programs.carrotsncake.com

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

This episode shares my personal experience with the CellCore protocol and ulcerative colitis as well as possible symptoms related to parasites and how to determine if a protocol is right for you.

Parasite self-screen quiz: https://tinyurl.com/2p9xdsje

CellCore patient direct code: fY15sCwS

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Work with us!

https://programs.carrotsncake.com

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Anyone else feel like they need a 'reset' when it comes to their nutrition?

If so, you're not alone! With the summer right around the corner, I'm personally feeling it big time!

RESET your nutrition with these 3 options depending on the level of support your need:

1. 21-Day Reset Program: https://carrotsncake.com/product/21-day-reset-plan/

2. CNC Lifestyle Group: https://programs.carrotsncake.com/lifestyle

3. 1:1 Nutrition Coaching & Hormone Testing: https://programs.carrotsncake.com/coaching 

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Anyone else feel like they need a 'reset' when it comes to their nutrition?

If so, you're not alone! With the summer right around the corner, I'm personally feeling it big time!

RESET your nutrition with these 3 options depending on the level of support your need:

1. 21-Day Reset Program: https://carrotsncake.com/product/21-day-reset-plan/

2. CNC Lifestyle Group: https://programs.carrotsncake.com/lifestyle

3. 1:1 Nutrition Coaching & Hormone Testing: https://programs.carrotsncake.com/coaching 

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I share a recap of our recent trip to Paris with an old school 'high low high' format!

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Today I am so excited to share an interview I did with OG blogger and long-time friend, Monica Olivas. Better known online as RunEatRepeat.

Monica is a RRCA Running Coach and Holistic Health Coach based out of Southern California. She started walking and running to lose weight after high school and ended up falling in love with it. She lost weight, but is more proud of running 32 marathons and dozens of half marathons. Today she shares tips and tricks for runners of all levels on the site RunEatRepeat.com and on Instagram at Run Eat Repeat.

In today's episode, Monica and I chat all things running. Including:

- How to NOT hate working out (or running). - The secret to success in running.

- Mental training and training for a race.

- Weight loss, intuitive eating & running.

- Plus, lots of catch up & fun!

You can find Monica online at www.runeatrepeat.com or social platforms @runeatrepeat.

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ