The Simplicity Sessions

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, I will be sharing with you about energy expectations, expectations we have for ourselves, as well as those put onto us by others in our family, community, place of work, and society as a whole. Our individual capacity is a currency and we need to be aware of how it impacts us and those around us when we are beyond capacity, essentially when we are over spending.

Today, we will talk about how we as women already carry a disproportionate amount of the responsibility, support, and work to take care of our families, our careers, and our communities, and how the last 16 months have impacted what's happening globally and in our own backyards.

We will delve into how we can support each other but ultimately how we can each support ourselves by doing the work, because while we can support each other, no one else can do the actual work for you.

And I want to say to all of you that I see you. I see you in my clinical practice. I see you in my programs, in my community, through my zoom screen. And I see you in the mirror. I see you and I am you too. Energy flows where attention and intentions go. Never forget that.

Here are the main topics of this simplicity bite in order of priority:

• Energy expectations
• No one else can do the work for you
• Individual Capacity
• I see you - a message to the community
• Empowering yourself empowers others

So please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

To book a discovery call via email or send us a question you have, send it to [email protected] and myself or a member of my wonderful team will reach out to you.

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

• "Explain to people like you are responsible for this, the person you're working with, the program you're doing, the people you're working with. They are part of the team of support. They're your support network. They can't move in with you. They can't make the changes for you."

• "No one else can do the work for you. Nobody else. People can be the connectors, the conduits, and they can help to show you and teach you. They can educate you with the different tools and resources and opportunities, but no one can do it for you"

• "It's us being aware of being at capacity feeling spent and exhausted, and then how that impacts the way that we show up, how we treat other people, the words that we use, the tone that we use, the energy around it, it all matters so much.

• "I see you. I feel you. I am feeling it too. Women are not doing okay right now. Mothers are not doing it right. We already carry a disproportionate amount of the responsibility, support, and work to take care of our families, our careers, our communities, and in the last 16 months have had the impact of what's happening globally and our own backyards. The four walls of our home, the chambers within our hearts and the cells of our very being and spirit pushed to the very brink of our individual capacity. We have been coerced into a place of constant fear and anxiety. We have outsourced our health to others. We have disconnected from trusting our own bodies, our deep knowing and guidance from within we've stopped asking how do I feel? And we've replaced it with doing what you're told and what will they think? The more I sit with women in practice. In my mentorship in community and in real life, the more I hear and I feel their struggles. We are exhausted. We're overworked. We're making decisions that don't feel real true, or like they are our own, we're taking care of others when we long to be taken care of, we're longing to see and feel the light at the end of a very long and what feels like never ending tunnel women, tune out the judgment and tune. To your body. Stop bowing to the shedding and be open to the cutting. What could you do today? What do you need today? Rest nature, alone, time connection, fun, delicious food, a hug, a movie. A good cry, pleasure. All the rules, the list and the rigid boxes we are trying to live inside of. They are slowly eroding away at the strong, bold, loving, fierce, courageous, feminine desire, filled audacious women that we are, the rules are slowly killing us in a way that many aren't able to do. I see, I see you. I see you in my clinical practice. I see you in my programs, in my community, through my zoom screen. And I see you in the mirror. I see you and I am you too. Energy flows where attention and intentions go. Never forget that. Where will your energy go? Now? Take a deep breath and a moment to really sink into it. Sending you all big love.
• "If you don't talk about it, if you don't share, if you don't let other people know, if you don't ask three little words, I need help. Not only are you harming yourself, you are making it impossible for another woman to do that for herself. Understand that every single time that you squeeze and contract your muscle of courage and bravery and audacity, and you speak with your shaky voice and you type with your shaking things. You are creating global permission for another woman, for young girls, for women everywhere to do the same."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

Today, we are going to kick start today's episode by briefly discussing an area of interest expressed by you, our community, which is healthy skincare.

We will then be joined by a very good friend of mine, Michelle Breau. Michelle is a mother and a wife and she is an advocate for the health and for medical freedom. Michelle is a holistic nutritionist who really believes that lifestyle medicine is the way of the future. And her goal is to provide her clients with space for that concept of wholeness to be explored as we collectively return to the most basic principles of health amidst an extremely complex world.

I do want to give you a warning today before going in to listen to this episode. Not that your heart's not going to be able to take what we have a conversation about, but we do go into depth around the conversation around vaccines. If this isn't for you, have a beautiful rest of your day, I totally understand.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts, and advice.

Access links to Michelle Breau's multi-platform publishings as well as social / websites below, in the 'Connect with us' section of the show notes. You will also find info linked below about our partners and recommended products to try.

Here are the main topics of today's episode:

• Healthy skincare
• Introducing our guest, Michelle Breau
• The importance of informed consent and decision making
• Research
• Vaccinations and medical freedom
• Coercion vs consent
• Advocacy

Connect with us:

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Michelle Breau and find direct links to her published works, programs, and supports, go to her website https://www.michellebreau.com

To follow Michelle on social media, find her on Instagram @iammichellebreau

To work with Michelle, go to the following link https://www.michellebreau.com/nutrition

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products and supports I recommend from of our amazing partners

• Saint Francis Herb Farm education includes webinars, blogs, and articles on important topics including plant medicines that they create on women's health, digestion, allergies, immune support, heart health, brain health, and sleep. I use and recommend their products and you can use the code JENNPIKE15 at check out and save 15% off your order.
• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. You can even talk to the company to get advice on which products may be right to try first. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order

Quotes

• "Majority of what we see on the outside is a reflection of the health and the function of what is going on inside your gut function, your liver function, your ability to detoxify the state of your lymphatic system."
• "I discovered the necessity of informed consent and how I had consented to certain things that I do not feel I was informed enough on that I was not provided all of the information on, um, I think as a parent, any parent who has an experience like this with their child, it sends you down the rabbit hole of research and getting as informed as possible because you realize that I was doing what I thought was the best for my child."
• "This is what I'm seeing happen in my practice every day, working with women, is lack of information, which leads to lack of informed decisions, choices, and consent, which then leads to a lot of different issues."
• "Our world has changed drastically and, and the idea of having a diversity of opinions of questions has really come down to anyone who thinks outside of the common theme of, here's how you should think, here's how the world is thinking collectively. From the media perspective, they'll say that is an anti-something or a conspiracy theorist.'
• "It's not that we just can't accept that our world is changing, It's what do I do about it?... every voice is so important in this evolution that we're going through. But there are different ways that you can go about it. It's a matter of what your comfort level is"
• "If you are living in a lot of fear and uncertainty we have to start really, really small. We have to start within our own four walls. How can you create a deeper level of calm, certainty, warmth, and connectedness in your own home?"
• "We've got to be balanced out ourselves first before we branch out. And I think that is such an important reminder."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be discussing a question that I hear a lot, one that I think about often, which is How can I heal my hormones for good? As women, our bodies are ever-changing, ever cycling, ever-evolving and therefore there is going to be a bit of undulation that will happen based on where your body is at, how your body is feeling, what you are experiencing.

What I want to share with you today is how you can work on the foundation so that you can make sure that things like your gut, adrenals, blood sugar, your thyroid, and your sex hormones are getting the attention and the care that they ultimately need.

You can find a graphic on this topic on our Instagram page https://www.instagram.com/jennpike/

Here are the main topics of this simplicity bite in order of priority:

• Digestion and Gut
• Insulin levels
• Adrenal function and hormones
• Thyroid
• Sex hormones
• Symptoms are our messengers

So please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

To book a discovery call via email or send us a question you have, send it to [email protected], and I or a member of my wonderful team will reach out to you.

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

• "The protocol system within the hormone project is to work on digestion and gut first. We want to make sure you are able to digest what you're consuming, break it down, pull the nutrients from it, and that you're free from digestive issues, gut infections, inflammation. So it's really important that the digestive and the assimilation piece is happening as well as the elimination piece, that you're pooping on a daily basis."
• "From there it's then working on supporting your insulin, managing your blood sugar and your insulin levels... if your blood sugar is not stable and you are now in a state of stress as a result of it, That will impact your digestion and increase your rate of inflammation."
• "Your adrenals are so critical because it is how our body is responding to stress. It is what is building up our resiliency, helping to support our immune system, helping to support the thyroid, helping to support ovarian health."
• "Your brain health is super important and your mitochondria health mean everything"
• "I encourage you to prioritize in order of gut, blood sugar, adrenals, thyroid, then the sex hormone."
• "The symptoms are the messengers. It's what we need to pay attention to. You want to start to write some things down, collect some data about your body, pay attention, and then begin to start to put these things into place."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

Today, we are joined by Dr. Anna Cabeca who's known as the Girlfriend Doctor, she's a triple board-certified Emory university-trained OB-GYN and author of two best-selling books.

Anna is the creator and author of The Hormone Fix, a groundbreaking holistic lifestyle program for menopausal women, as well as Keto Green 16, which is a comprehensive nutritional plan to help stay healthy and slim.

Dr. Anna Cabeca works tirelessly to help women reclaim their vibrancy, their sexuality, their health, and their happiness. She speaks from her experience. She speaks from the hip and she speaks from the heart and she has risen from her own ashes of personal tragedy that spiraled into depression from not one but two rounds of menopause.

You can find links to Dr. Anna Cabeca's multi-platform publishings, as well as social / websites below in the 'Connect with us' section of the show notes.

If you order any of her products including those discussed on this episode, you can save 10% by entering in the code JennP10 at checkout - https://drannacabeca.com

You will also find below-linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts, and advice.

Here are the main topics of today's episode:

• Introducing our guest, Dr. Anna Cabeca
• Supporting Moontime Sisters
• Jenn's recommendation
• Keto Green Lifestyle
• Hormones are our messengers
• Disciplining our mind and connecting our heart
• Manipulating our hormones
• Nutrition and Sleep
• Vaginal health
• DIY recipes
• Supplements and supports

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Dr. Anna Cabeca and find direct links to her published works, programs, and supports, go to her website https://drannacabeca.com

If you order any of her products including those discussed on this episode, you can save 10% by entering in the code JennP10 at checkout - https://drannacabeca.com

To follow Anna on social media, find her on Instagram @thegirlfrienddoctor, and Facebook @thegirlfrienddoctor

Click here to listen to her podcast.

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products and supports I recommend from of our amazing partners

• Saint Francis Herb Farm education includes webinars, blogs, and articles on important topics including plant medicines that they create on women's health, digestion, allergies, immune support, heart health, brain health, and sleep. I use and recommend their products and you can use the code JENNPIKE15 at check out and save 15% off your order.
• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. You can even talk to the company to get advice on which products may be right to try first. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order

Quotes

• "Our lifestyle and our daily practices are one of the most powerful tools we can use to actually manipulate our hormones in a positive way"

• "This journey led me into what I call the keto green lifestyle. And it's not just about what we eat, but it's how we live when we eat, who we eat with"

• "Our hormones function in different ways. They relate. They are chemical messengers, writing a story, they are energetic messengers and they're led and driven."

• "When we focus on what's good in our lives, what we're focusing on is where we feel love, what you know is beautiful in our lives, the things that bring us joy and pleasure, that's oxytocin. That's the hormone of oxytocin. It's a different energy. It's the most alkalizing hormone in our body. It's the most healing hormone in our body. It's a hormone of fun and pleasure."

• "So what do I know to be true right now? That's the number one question I ask. What do you know to be true? What's your reality? What is good in your life? And let's focus on those things that are good, noteworthy, positive, beautiful, bring you pleasure, joy, connection, the relationships, and people that you love and laugh with"

• "You have to be very intentional nowadays to choose the joy, to find the happiness and the bliss. It's not going to be delivered to you."

• "One of the key aspects, lifestyle hacks is to practice gratitude before you get up"

• "No more snacking, snacking is destructive to our bodies, especially in perimenopause and menopause. So no more snacking and just creating these lifestyle practices to empower our physiology."

• "Keto green is really helpful at any part of the life cycle, but it is essential and mandatory in menopause and perimenopause. It is essential and mandatory in perimenopause because these hormone shifts and this declining glucose, you know, this decline in progesterone and estrogen Our brain needs estrogen."

• "How you're beginning the day to set yourself up before your breakfast is important, and then at the end of the day, priming your nervous system and getting your body ready for a good night."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be opening up about our individual capacity and how to recognize when we are beyond capacity. And in order to feel resilient or to have true resiliency, you have to first understand what your individual capacity is.

I believe it is important for each of us to reiterate to ourselves and the women in our lives that it is ok to say no, to give yourself that permission, and treat yourself with more love and self-compassion.

Here are the main topics of this simplicity bite:

• Beyond capacity
• Capacity is learned
• How our cycle can affect our capacity
• Gut instinct
• Giving yourself permission to say no

So please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

To book a discovery call via email or send us a question you have, send it to [email protected], and I or a member of my wonderful team will reach out to you.

You can connect to this episode on Apple Podcasts, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

• "I wasn't at my capacity, I was beyond my capacity."
• "Capacity is learned"
• "In order to feel resilient or to have true resiliency, you have to first understand what your individual capacity is."
• "When I'm in the first half of my cycle, my energy is higher for me, I'm more primed and I get excited about all of the ideas and everything that comes my way... Then I pay for that when it's in the second half of my cycle, or when I'm feeling heavy"
• "Where do you hear your own voice? Where do you have the time to grow your own self-awareness and to form and choose your own opinions, your own core values? In any capacity in life."
• "It's okay, to be honest and say, when someone asks, Hey, could you help me with this? I'm sorry, but I'm at capacity. Hey, could you go get this for me? I'm sorry, but I'm at capacity. Whatever the thing is, it's actually okay. If your gut instinct is like, I literally don't have room for that."
• "I am only one, but I am one. Though I can't do everything, I can do something. And so I will not let the things that I can't do, that I choose not to do, interfere with what I can do. And I know that to be true for myself and for others around me."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

Today, we are speaking with the lovely Dr. Jordan Robertson ND, a naturopathic doctor who specializes in women's health, hormones and fertility. She is the host of the Women's Health Unplugged podcast and author of Carrying To Term, the practical guide that teaches you specific strategies to support your fertility journey and reduce the risk of miscarriage or pregnancy loss.

We begin this episode on a very personal note. Jordan shares with me her own experiences, suffering from multiple miscarriages and her fertility struggles. And how, even as a health professional, she really struggled to advocate for herself, as well as the proper testing, treatment, and care she knew that she needed and deserved.

One of the biggest takeaways from today's conversation with Jordan is that we have the ability, as functional health practitioners, to see a woman's health vulnerability before it actually gets to a point where she needs further intervention, whether it be medical or otherwise. Not only are we able to recognize this, we then do our utmost to support and implement strategies to help her get better.

Your story matters, we need to band together and work together. Not only as clinicians and practitioners but women as a whole to stop this dismissive nature around our health and our wellbeing from happening.

You can find links to Dr. Jordan Robertson's multi-platform publishings, as well as social / websites below in the 'Connect with us' section of the show notes. You will also find below-linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts, and advice.

Here are the main topics of today's episode:

• Your story matters
• You have to be the voice for your health and for your body
• Perimenopause - Puberty 2.0
• Tracking your cycle
• Energy flows where attention goes
• Nutrition and metabolic flexibility
• Hormone Replacement Therapy
• Resources

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Dr. Jordan Robertson and find direct links to her published works, programs, and supports, click here or go to her website https://clarityhealthburlington.ca

To follow Jordan on social media, find her on Instagram @drjordannd

Click here to listen to her podcast, Women's Health Unplugged

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products and supports I recommend from of our amazing partners

• Saint Francis Herb Farm education includes webinars, blogs and articles on important topics including plant medicines that they create on women's health, digestion, allergies, immune support, heart health, brain health, and sleep. I use and recommend their products and you can use the code JENNPIKE15 at check out and save 15% off your order.
• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. You can even talk to the company to get advice on which products may be right to try first. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order

Quotes

• "Your story matters, we need to band together and work together. Not only as clinicians and practitioners but women as a whole to stop this dismissive nature around our health and our wellbeing from happening"
• "She turned her personal experience and her background into medical research and medical research into a springboard to support women and their own health journeys. She is known for her relentless search for the best quality evidence in integrative medicine and her willingness to stand up for women as they pursue their health goals"
• "When I wrote Carrying to Term back at the beginning of my career, it was right on the heels of me having three miscarriages. And at that time I was a graduated health professional, and yet I still couldn't really advocate for myself."
• "Can we change a woman's story? Can we help her support herself so that she doesn't suffer… the answer is yes?"
• "Regardless of the age of the woman or the health concern, the story that she has to tell matters. And what I mean by the story is that there are clues hidden in your health history. There are clues hidden, maybe in your family history that would potentially change what your baseline risk is."
• "It pays off to chat with someone about what those underlying conditions are how they can specifically contribute to miscarriage. Because for women with PCOS, it's not the same reason that women miscarry as it is the reason why women with endometriosis miscarry, you probably need slightly different supports."
• "With perimenopause, it's stretched out over years and years of experience, which coincides with maybe having adult children, aging parents, at the peak of their career… pinnacle years for women, where they are also having the hormonal carpet pulled out from underneath them."
• "The best way to describe perimenopause is like it's Sunday and your uterus thinks it was last Thursday, right?"
• "When women track their cycle, they actually develop self-compassion for themselves."
• "The stress of worrying about menopause actually worsens your menopause… energy flows where attention goes"
• "Something women can do for themselves - A is be mindful of their non-exercise movement cause your bodies were made to move, but also reflect on what your barriers to movement are."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be discussing your hormone concerns and whether they are being dismissed.

One of my biggest concerns as a healthcare practitioner who has chosen to focus on women's health and hormones is that when it comes to women's hormonal health, Our concerns, our symptoms, our issues are far too often being dismissed.

And what's important to understand is that our intuition, that guides us, is often a direct conduit for that inner balance in your body. The way we feel when things are not right, is literally your body communicating with you on the deepest level. And you know when something is off and this should be taken seriously, you should be taken seriously and it should be addressed in a caring and thoughtful way.

Even with the best practitioner, their job and role is to educate you, to help support you with the tools and the resources to empower you, to guide you. But you, you are the only one that can create the power pause that can either put things into action for your health. So I want you to start to peel back. I want you to begin to take note of what is truly going on in your body. Then find the team, create your village.

This is what my team thrives off of, is helping women just like you. Not by doing it for you, but by linking arms, cutting through the BS, and doing it alongside you.

So please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Here are the main topics of this simplicity bite:

• There isn't always a pill for the ill
• Attention disparity
• Dismissal culture
• If you are being dismissed, find another practitioner
• Take control of your own health
• Create your village, they are out there!

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

To book a discovery call via email or send us a question you have, send it to [email protected], and myself or a member of my wonderful team will reach out to you.

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

• "If she's not trying to conceive, she will most likely be given the run-of-the-mill basic hematology, basic blood work. And no one is going to look any deeper."
• "We cannot just be handing the pill out like candy and like it's a prescription for solving every single hormonal problem because it is compounding the issues that are really going on. And that type of prescribing, in my opinion, is part of the dismissal society that is happening right now"
• "This is why ladies if you are a woman who has been dismissed, I'm going to strongly encourage you to stand back up on those strong legs and two feet that you have got and walk yourself into a different office. Walk yourself into a different virtual setting, which is how many practitioners are functioning now until you find the person where you're like - Everything they say, the way they describe it, how they teach that is resonating with me."
• "You also cannot hand over the responsibility of your health to anyone else, whether this is the best practitioner, someone that you super connect with, or somebody not so much. It is actually not their job for you to get better. Their job and role are to educate you, to help support you with the tools and the resources to empower you, to guide you. But you, you are the only one that can create the power pause that can either put things into action for your health."
• "I want you to start to peel back. I want you to begin to take note of what is truly going on in your body. Find the team, create your village. They're out there. They're waiting for you as much as you are waiting for them."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

Today, we kick off this episode breaking down elixirs and tinctures as I speak about these two quite often on this podcast, as well as addressing inflammation given it is a frequently asked about the topic by our listeners, clients, and community.

We will then dive into our conversation with Doctor Ben Reebs, award-winning naturopathic physician and founder of the Portland Clinic of Natural Health which is an integrative medicine clinic that specializes in helping resolve chronic disease with natural medicine. He is the author of the highly acclaimed book, The Serpent and the Butterfly, the seven laws of healing.

We actually go deep into his book, the name of this book, the whole meaning behind it. We talk about the seven different laws of healing as well in today's interview. And Ben is a recognized leading expert in the mind, body healing, and alternative medicine industry. He was awarded one of Portland's top medical providers in 2019, 2020, and 2021.

He has appeared in many different shows and publications. He is a member of the American Association of naturopathic physicians and the Oregon Association of naturopathic physicians.

And lastly, I just want to congratulate Dr. Ben Reebs on being an imminently expectant father to be during the recording of this episode, and with all our prayers and best wishes, a father to a beautiful, healthy, son or daughter, by the time you are hearing this episode.

You can find links to Dr. Ben Reebs's multi-platform publishings, as well as social / websites below in the 'Connect with us' section of the show notes. You will also find below-linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts, and advice.

Here are the main topics of today's episode:

• Introducing our guest, Dr. Ben Reebs
• Jenn's seasonal recommendations
• Answering your questions
• Seven laws of healing
• The inconvenience of modern convenience
• Mitochondria and Cytokines
• Listen to your body, listen to its feedback

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Dr. Ben Reebs and find direct links to his published works and social media, go to his website https://www.drreebs.com

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products I recommend and some of our amazing partners

• Saint Francis Herb Farm PMS Support is a tincture formula that features a classically effective blend of herbs best suited to provide women with the natural hormone balance they need in dealing with PMS. You can use the code JENNPIKE15 at check out and save 15% off your order.
• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. The Soothe and the Light are two moisturizers that I alternate between. You can even talk to the company to get advice on which products may be right to try first. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order

Quotes

• "One of the reasons I love them so much is that the tinctures help to retain the most complete range of that plant's therapeutic constituents… they bypass the gut. They get directly into the body, into the stomach without having to go through all of the other channels."
• "I think sometimes we get very wrapped up in just the physical of like what we eat and what we supplement with without taking into consideration everything else."
• "The first law is what I call the love vitality, the vital force."
• "The second is the law of disease...the founder of naturopathic medicine states that disease is caused by three things...and in modern language, these are - deficiency, toxicity, and weak vitality."
• "Looking at their symptoms which are really a reflection of an imbalance of imbalances. It's the way their body's pivoting, almost light a fighter... I don't see their symptoms as something that's wrong. It's more like this is the way their body compensated for an imbalance."
• "I think it's how we've been taught. It's how we've been trained. You know, there's a pill for your ill. So just tell me the ill, give me the pill and let me move on. But then that person never actually feels better. They don't achieve vitality."
• " The powerful thing is that it's not having the right modality or having the right supplement, it's having the right way of thinking. I find that so liberating"
• "Your body will never lie to you"
• The fourth law is the Law of Compensation. Again from the founder of Naturopathic medicine, in his book, Nature Cure, written in 1913, he said that - 'Everything you do to the body has first a primary action that is easily observed, and it's short-lived, It's transient, it lasts a short time. Then there's always a secondary reaction that goes in the opposite direction of the first that is actually much more long-lasting and more potent."
• "The sixth law is the Law of Synergy - we can combine different therapies, different modalities, and they have a much greater effect than if they were just used individually...certain plants, when used together, are much more powerful than by themselves."
• "A lot of that convenience, food, and lifestyle is leading to a very inconvenient decrease in our health"
• "Cytokines, in their very essence, are signaling cells and they're little proteins that cascade, one into the next."
• "The seventh law is arguably the most important of them all, the Law of Intention. We really are the summation of what we think and feel and believe. And so what we intend, if we can visualize healing, that has an enormous impact on the outcome."
• "Listen to your body, listen to its feedback, and then start to apply these different healing laws"
• "You just have to be willing to sit back and observe to sometimes press pause and to allow the innate power and ability of your body to step forward."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be discussing an important topic that came up during a Hormone Project team meeting a few weeks ago. One of our program advisors who speaks to women on a daily basis with a primary aim of determining how best we can support them came to the realization that close to every discussion included the relationship between hormone issues and digestion, the gut.

This posed the question of the chicken or the egg, which comes first, hormonal issues or gut issues. Irrespective of which came first, with decades of experience working with women struggling with their hormones, I can attest that digestion is always impacted.

I know this is sometimes so overwhelming because you were never taught this. You were literally never taught anything about your health, other than follow the food guide and get seven to nine hours of sleep and drink some water. But that's why you've joined our conversation today, that is why I'm here, to dive deeper with you so that you may gain a deeper level of understanding for yourself.

So today, I'm going to talk you through four different hormones that can be specifically impacted, or areas of hormones in your body, by the gut. This is because your gut microbiota, your microbiome, influences nearly every single hormone in your body including the ones I'm going to focus on today in bite-size form.

These are your thyroid hormones, your estrogen, melatonin, and main stress hormone, cortisol.

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Here are the main topics of this simplicity bite:

• Chicken and the egg
• Hormones specifically impacted by your gut
• Impact of low microbiota on thyroid health
• Your microbiome, a key regulator of estrogen
• Melatonin - it helps you fall asleep and stay asleep
• Our relationship to light
• Cortisol and evaluating your relationship with sugar and starch
• Dirty Dozen
• Test, don't guess.

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

Please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

To book a discovery call via email or send us a question you have, send it to [email protected], and myself or a member of my wonderful team will reach out to you.

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

• "Today, I'm going to talk you through four different hormones that can be specifically impacted or areas of hormones in your body, by the gut, because your gut microbiota, your microbiome, influences nearly every single hormone in your body including the ones I'm going to focus on today in bite-size form. They are your thyroid hormones, your estrogen, melatonin, and main stress hormone, cortisol."
• "If you have an imbalanced gut microbiome, your thyroid is definitely going to be impacted by this. And some of the things that you might feel symptom-wise will be things like weight, gain, sensitivity to temperature. Your skin gets drier, your hair gets dryer. Your memory gets impacted, your cognition - that sharpness, that clarity, and that focus in your brain, that really starts to diminish, brain fog and constipation.
• " I'm going to say this at the end of every point that I give you today, you want to make your gut health a top priority."
• " If your health is not in its optimal state, then we want to be looking at what are some of those possible triggers of inflammation... like gluten and dairy ...and remove them. It doesn't necessarily mean that as for life, it is for a period of time."
• "Your microbiome, it's a key regulator in the levels of circulating estrogen in your body, your microbes in your gut, they actually produce an enzyme that's called beta-glucuronidase and that converts estrogen into its active forms."
• "Estrogen is a potent promoter of tissue growth throughout your body."
• "Melatonin helps you fall asleep and stay asleep. That melatonin, in order for your body to actually produce a sufficient amount, needs plenty of serotonin. This is the hormone that helps to regulate your mood. And over 90% of your serotonin is actually produced by your bacteria that lives in your gut, not between your ears, not in your brain, which we were taught."
• "Our relationship to light is very important to help to regulate all of the various systems and the organs and the hormones in our body."
• "Melatonin is one of our primary antioxidants. So it's really important to also help with our immune system."
• "In relation to cortisol, you have got to evaluate your relationship with sugar and starches"
• "Purchase organic wherever possible - if you're on a budget and you need to start somewhere, download the app from the environmental working group, look up the dirty dozen."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

This is a conversation with Kristin Dovbniak. Kristin is a holistic health coach and founder of Healthy Balanced Mama. This is a podcast and a brand designed by Kris to help moms stress less about the food that they are prepping and to help them understand and embody balanced, healthy eating and confident cooking. She encourages mothers worldwide to uncomplicate their eating and to find joy via her digital courses, meal planners, cooking classes, and more.

Today, Kristin and I are going to discuss meal planning, demystifying the word balance when it comes to your health and the kitchen, and hopefully inspire confident cooking for you, your family, and your overall health.

You can find links to Kristin Dovbniak's multi-platform publishings, as well as social / websites below in the 'Connect with us' section of the show notes. You will also find below-linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts, and advice.

Here are the main topics of today's episode:

• Introducing our guest, Kristin Dovbniak
• Jenn's seasonal recommendations
• Finding the balance
• Creating simplified, balanced meals
• Digestive supportive ingredients
• Variety and balance = satisfaction
• Scheduled meal prep and front-loading
• Resources for flexibility, convenience, and balance

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Kristin Dovbniak and find direct links to her programs, meal planners, and additional resources,, go to her website https://www.healthymamakris.com .

To follow Kristin on social media and join her weekly cooking classes - Instagram @healthybalancedmamapod and Facebook group healthybalancedmamas

To listen to Kris's podcast, the Healthy Balanced Mama podcast, visit the link here https://www.healthymamakris.com/podcast

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products I recommend and some of our amazing partners

• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. Pure is a gentle cleanser that has been specifically designed to effectively clean the skin without leaving it feeling dried or damaged. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order
• Saint Francis Herb Farm Allergy Relief with Deep Immune provides symptom relief plus addresses the underlying cause of an overactive immune system without drowsiness or dryness side-effects. You can use the code JENNPIKE15 at check out and save 15% off your order.

Quotes

• "Having this really hard relationship with food, I really wanted to share how food can be delicious and it can be nourishing and we can find that balance."
• "I realized that the old ways of doing things of me just coming home after a long day, and either throwing something together really quickly or, um, you know, just eating takeout all the time, wasn't going to work anymore. I wanted to nourish myself, I wanted to nourish my family"
• "You need your meals to be satisfying and to balance your blood sugar so that you actually stay full and fueled."
• "We have taste buds for a reason. If we're not enjoying our food, then it doesn't matter how healthy the meal is. We're not going to stick to whatever plan we're on if it doesn't actually taste good and it's not delicious'
• "Fruit is great for a smoothie, delicious and nutrient-dense. But if you put so much in there that. Spiking your blood sugar up to a million and then it's dropping down. You will be hungry really soon after. So having that balance in there, making sure there's some sort of a protein in there."
• "Breakfast and lunch are important too. Especially if those are busy times of the day and you're not actually getting balanced meals"
• " I think that midday fuel really sets us up for the rest of the day."
• "I'll prep a Mason jar salad for lunch, and I'll just layer things in there"
• "I love having those options on hand that does have a good amount of protein in them to keep you satiated, that are easy to grab and throw together, and don't require a lot of cooking."
• "Oftentimes in the afternoon, we might want something sweet because we're feeling a little bit low energy so having something in the fridge that I can grab, that's got a little bit of fat, a little bit of protein, and that tastes delicious."
• "Whenever I talk about food, I love talking about the concepts of variety and balance. So we know that variety and balance are really important for nutrition, but they're also really important for satisfaction when it comes to food."
• "I always recommend when you are doing your meal planning, especially if you're not used to meal planning, or you're just starting to meal plan, or you're just meal planning for a busier week - to look at your week, to look at your schedule and ask yourself where you need the most support."
• " Front-loading with those foods that make us feel really good because we show up as the best version of ourselves and we're feeling good throughout the day when we're not showing up at our meals super hangry."
• " Allowing that space for flexibility, but also creating that place where you can create that convenience."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.