⏱️ Mano Minute (10/2): Vitamin D Season ☀️ Days are getting shorter and the sun isn’t so strong. Which means we are much more likely to be deficient in Vitamin D. Which also means we’re more likely to have less energy, irregular mood, and a weaker immune system. Here are 3 ways to get more VD in the cold season:☀️ Get MORE sunlight than usual (30–60 mins of skin exposure)🐟 Add salmon, tuna, egg yolks, beef liver, and mushrooms💊 Get your levels checked and supplement if needed TLDR: Less sun =...
2 days ago • 1 min read
⏱️ Mano Minute (10/1): It’s October… 👻 Time to flip to chapter 10 of this year’s story. This is our time to pause. Time to reflect on last month. Monthly reflection keeps us from running on autopilot. It’s how we learn from what worked, adjust what didn’t, and set fresh intentions for the month ahead. But this time, there’s an extra layer: quarterly reflection. Looking back on Q3 isn’t just about wins and struggles from last month. It’s about spotting bigger patterns from the last 3 months...
3 days ago • 1 min read
⏱️ Mano Minute (9/30): My Tylenol Takeaway 💊 Here are my thoughts and opinions on this situation. 1️⃣ Does Tylenol cause autism?Truth is… nobody knows. Even the researchers can’t give a clear answer. Human health has too many moving parts to pin it all on one thing. This is especially true in nutrition research 2️⃣ Correlation ≠ causationJust because two things show up together doesn’t mean one caused the other. Science gets tricky here, and it’s easy to jump to the wrong conclusion. 3️⃣...
4 days ago • 1 min read
⏱️ Mano Minute (9/29): Mano Monday! Happy Monday! This week’s schedule: Tuesday | ⏱️ Mano Minute (9/30): My Tylenol Takeaway 💊Wednesday | ⏱️ Mano Minute (10/1): It’s October… 👻Thursday | ⏱️ Mano Minute (10/2): Vitamin D Season ☀️Friday | ⏱️ Mano Minute (10/3): Homemade Chili 🌶️ 💬 Quote of the Week“The trees are about to show us how lovely it is to let things go.” - Unknown Reflection:The fall is a good reminder that letting go is part of the process. Trees drop their leaves so they can rest...
5 days ago • 1 min read
⏱️ Mano Minute (9/26): Homemade Pickles Did you know pickles are gut-healthy and hydrating? Especially homemade pickles! Dill Pickles Recipe 🥒 *for 1x 32oz jar Ingredients: 1 tbsp Sea Salt 1 tbsp Pickle Spice Blend 1.5 cups Water 1 cup Distilled White Vinegar 4-8 cloves of garlic 1/2 cup Fresh Dill 2lbs Cucumber Directions: Bring water, vinegar, salt, and pickling spice to a boil in a small sauce pan Remove from heat, stir to dissolve the sugar and salt, then allow to cool Pack the cucumbers,...
8 days ago • 1 min read
⏱️ Mano Minute (9/25): My Current Micro-Habits Big changes don’t stick without small, consistent habits. Lately, I’ve been focusing on a few simple ones that make my days flow better. 🧘 Daily stretching (AM): Loosens me up after 7+ hours of sleep and gets my body moving.💧 20oz of water before anything else: Hydration first, caffeine later.🏋️ Working out without headphones: Built-in personal time to think without distractions.💊 Daily supplements: Filling gaps in my nutrition so my body has...
9 days ago • 1 min read
⏱️ Mano Minute (9/24): Do We Really Need Carbohydrates? Let’s tackle this by answering 3 of the most common carb questions. 1️⃣ Are carbs bad for you?No. Carbs are your body’s preferred fuel source. Your brain, muscles, and nervous system run on glucose, which comes from carbs. 2️⃣ When do we actually use carbs? Everyday movement (walking the dog, doing chores) → mostly fat for fuel Moderate exercise (jogging, cycling, lifting weights) → mix of carbs + fat High-intensity workouts (sprints,...
10 days ago • 1 min read
⏱️ Mano Minute (9/23): Understanding Heart Rate Zones Think of heart rate zones like cooking on the stove. At a low temperature, you can let something cook for a long time. Turn up the heat, and you can only keep it there briefly before it burns out. Our heart works the same way. Different “heat levels” = different zones. How do we know our “heat levels?” First, find your max heart rate = 220 – your age (Ex. age 40 → max HR ≈ 180 bpm) Now here’s how the “heat levels” break down: Zone 1...
11 days ago • 1 min read
⏱️ Mano Minute (9/22): Mano Monday! Happy Monday! 🚨Quick Update: Mano Minute’s will now be every Monday-Friday @ 7AM! This week’s schedule: Tuesday | ⏱️ Mano Minute (9/23): Understanding Heart Rate ZonesWednesday | ⏱️ Mano Minute (9/24): Do We Really Need Carbohydrates?Thursday | ⏱️ Mano Minute (9/25): My Current Micro-HabitsFriday | ⏱️ Mano Minute (9/26): Homemade Pickles 💬 Quote of the Week“Every time you eat or drink, you are either feeding disease or fighting it.” – Heather Morgan...
12 days ago • 1 min read