Rachel Claire HHC, Cottonwood Heights, UT Videos

3 things that prevent weight loss My humble brag is that a lot of my clients lose weight without a diet or crazy exercises. Here's what we need to address for that to happen though: 1. Hormonal Imbalances Thyroid Disorders: Hypothyroidism can slow metabolism, making weight loss difficult. Polycystic Ovary Syndrome (PCOS): Can cause insulin resistance and hormonal imbalances, leading to weight gain. You CAN reverse insulin resistance. Cortisol: Chronic stress can lead to elevated cortisol levels, which promotes fat storage, particularly in the abdominal area. Estrogen Dominance: High levels of estrogen relative to progesterone can promote weight gain and make it difficult to lose weight. Can be due to issues with detoxification.... **When managed properly (not just meds) you CAN lose weight** 2. Metabolic Adaptation Adaptive Thermogenesis: The body may reduce its metabolic rate in response to prolonged caloric restriction, making it harder to lose weight over time. Long-term dieting can cause problems with your metabolism. Reverse dieting might be necessary... DM me if you're curious. Loss of Lean Muscle Mass: Inadequate protein intake or resistance training can lead to muscle loss, which lowers basal metabolic rate (BMR). THIS IS WHAT I SEE MOST OFTEN 🚩🚩 3. Insulin Resistance Blood Sugar Imbalances: Insulin resistance can hinder fat loss and promote fat storage, particularly around the abdomen. Dieting and exercising until your feet bleed is such an old school approach that doesn't work.

Hashimoto's is an autoimmune condition where the body's immune system attacks the thyroid gland. This leads to inflammation and damage to the thyroid, which harms its ability to produce thyroid hormones. Symptoms of Hashimoto's include: Fatigue and weakness Weight gain or difficulty losing weight Cold sensitivity Constipation Dry skin and hair Hair loss Muscle aches and stiffness Joint pain and stiffness Depression Brain fog Ways I help clients address Hashimoto's: 1. Identify Triggers: identify potential triggers of autoimmune response, such as food sensitivities, environmental toxins, or stressors. 2. Dietary Modifications: Adopt an anti-inflammatory diet rich in whole foods, vegetables, fruits, healthy fats, and lean proteins. Easier said than done!! 3. Stress Management: Techniques such as mindfulness meditation, yoga, deep breathing exercises, and adequate sleep. Chronic stress can contribute to immune dysregulation and worsen autoimmune conditions. 4. Supplementation: Consider supplementation with nutrients like vitamin D, omega-3 fatty acids, and selenium, which may support immune function and reduce inflammation. Leave your questions in the comments!!

Vacation mode: activated For years in the thick of my health journey, every meal was slightly terrifying, and every meal was a calculated decision. Healing my body became an all-consuming obsession. 'Indulging' felt like failing, but after years of dedication to healing (& lots of mindset work!), I've arrived at a place of peace with food. I've reached a point where I can truly embrace balance. On this trip, I savored every indulgence without guilt or restraint. My life no longer revolves around restrictive eating. Healing isn't about deprivation - it's about building a lifestyle of balance. Healthy living means nourishing my body AND soul. Now, with a strong foundation (and healed gut + hormones), I can enjoy these moments to the fullest, knowing I'll return home renewed and ready to continue my healthy lifestyle with intention and self-compassion. Want to work on your health/nutrition WHILE working on a healthy mindset with food? I’d love to work with you 1:1 for nutrition coaching. Let’s chat about how your history with food impacts todays choices.

Is the copper IUD acrually "non-hormonal" ?? Copper IUDs provide "hormone-free" contraception by releasing copper ions that impair sperm function. While highly effective, it often causes side effects like heavier periods and cramping. This is because it causes an immune response and possibly localized inflammation. Now I am all for doing what is best for you, BUT I'm a huge advocate for informed consent. When I was put on birth control they didn't tell me about what it was actually doing do me or hormones. Understanding both the mechanism and potential effects of the Copper IUD is key to informed contraceptive choices... What to learn more? I'm hosting a LIVE virtual masterclass on June 3rd about non-hormonal forms of birth control! Link in bio 🧡

Edit: Also included ⤵️ Coffee: americano with collagen and coconut milk creamer Water + Minerals @tracemineralsresearch Macross: P: 28g C: 30g F: 19g Calories: 389 Higher in fat and lower in fiber but usually my lunch is lower in fat and higher in fiber so it balances out! Why is it hormone-healthy? It is balanced, includes high protein, and has plenty of nutrients! 🍳 Eggs: Rich in protein and provide essential amino acids necessary for hormone synthesis and regulation. 🍌 Bananas: A great source of potassium, which helps regulate blood pressure and fluid balance in the body. Most of my supplements are taken with food so I always include them on my plate!

Antibiotics threw me back into a gut healing journey. Part 3 coming soon... stay tuned for more info about how I handle changes to my gut and how I heal my gut after antibiotics. If you have recently taken antibiotics and have noticed changes to your digestion/gut/body let's talk! Book a free health consultation (link in bio) 🫶

Why I have beef with food sensitivity testing: 🩷 Lack of Standardization 🧡 IgG Antibodies vs. Symptoms 💜 Over-Reliance on Elimination Diets Annnnnnd… here's what I mean… 🩷 Lack of Standardization: Food sensitivity testing lacks standardization across different methods and laboratories. Variability in testing protocols and the interpretation of results can lead to inconsistent findings, making it challenging to rely on these tests as a definitive diagnostic tool. 🧡 IgG Antibodies vs. Symptoms: Many food sensitivity tests measure IgG antibodies, suggesting an immune response to specific foods. However, the presence of IgG antibodies does not necessarily correlate with symptoms. People may show positive results for foods they tolerate well, leading to unnecessary dietary restrictions. 💜 Over-Reliance on Elimination Diets: Positive results from food sensitivity tests often lead to the recommendation of elimination diets. However, eliminating foods based on test results alone can be overly restrictive and may not address the root cause of gut issues. ➡️ Have you recently done a food sensitivity test? ➡️ Have questions about your gut health? ➡️ Want to figure out why you're reacting to foods? Book a free CONSULTATION so we can dig in and find those answers!

Interested in connecting your clients with other health professionals in Utah? Join us on Friday, March 8th, for presentations from me AND: Dr. Isaac Halliday, DPT Dr. Lindsay Hall, Doctor of Chiropractic Dr. Karin Boyer, DPT Kayla Potter, CPT Wes Israelsson, Ergonomics Specialist Rachel Pearce, L.Ac., MAOM Charles Pigott, CPT, Nutritionist This is your chance to gather knowledge from a diverse panel of experts right here in the Salt Lake Valley! Link in bio

5 things that are harming your gut: 1. Low fiber diets Fiber is essential for healthy bacteria to survive! If we aren't eating enough fiber, there is a chance microorganisms (probiotics) can die off increasing the need for probiotics and potentially leaving room for "bad" bacteria to populate. 2. Inflammatory foods Seed oils, refined sugar, synthetic colors and flavors, conventional dairy, and any foods you have a known sensitivity to. 3. Antibiotics They kill the good bacteria 🥲 this also leaves room for bad bacteria, yeast, and/or fungus to survive. If you must take antibiotics (sometimes very, very neccesary), make sure you are doing some gut rehab after! (Message me for details on how) 4. Birth control There have been studies that suggest that oral hormonal birth control negatively impacts the gut microbiome. (This was what f*cked my gut, I never had issues/food sensitivity prior to). 5. High stress (especially at meal times) If we are in fight or flight before/while eating our body cannot properly digest foods. Digestive enzymes may not be released, which means you food won't be broken down very much before entering your intestines, requiring a lot more from your microbiome.

One time I called out of work to go to the ER.... What am I doing now? Working out, skiing, climbing, going on trips wherever I want (even on my period). I never thought it was possible. Even 2 years into my health journey I thought I was just cursed with bad genes or something. It took me a LONG time to get to the bottom of my hormone/menstrual issues... no thanks to the 4 gynecologists I saw. This is a reminder that your body is sending you signals and you NEED to listen if you want to have full control of your schedule.

Duality - Spiritual-ish post My journey as a human and a health coach is really centered around embracing duality in health and in life - physically and emotionally On my health journey, I often find myself oscillating between striving for improvement and embracing self-acceptance. I think it’s all about setting goals while cherishing the beauty of the present moment. The duality lies not in choosing one over the other but in recognizing that they coexist (and that’s normal!!!!) Healthy living isn't about rigid extremes but understanding the balance between nourishment and indulgence. This is why, as a coach, I don’t do strict diets or don’t oversell any one supplement. I work with clients to address all the areas of wellness with balance.... let's talk about your feelings (they influence your health behaviors). Nourishing the body involves honoring both impulsive choices like eating that cheesecake on the counter and the choices like a well structured morning routine. A balance allows us to navigate the complexities of life with a deep respect for the ebb and flow of our individual journeys.

A gentle approach involving… (Highly suggest following this framework) 1. Improving digestion: By optimizing digestive health, the body efficiently absorbs nutrients, encouraging a healthy metabolism aka helps the rate at which you burn calories. 2.Reducing Inflammation: Addressing inflammation through mindful food choices and lifestyle habits not only fosters better health (we can see this in lab work!!) but also facilitates a smoother path to weight loss* *Often times, I see clients' lab numbers change, and symptoms improve even before weight loss!! 3. Finding a balanced diet: explore a balanced and enjoyable approach to nutrition. No strict regimens; just an exploration of nourishing foods that seamlessly fit into your daily routine. 4. Stress management: Chronic stress triggers overeating and hormonal imbalances, which commonly prevents weight loss, so incorporating relaxation techniques like deep breathing, meditation, reading, or journaling is crucial 5. Fixing sleep habits: insufficient rest disrupts metabolism and increases cravings, making it essential for women to prioritize a good night's sleep to support their weight loss journey. Which is most important? The combination of all of them. Only choosing one won't produce strong results, unfortunately. Where to start? Food + Sleep

Notes: I change my supplement regimen frequently. This is my current supplement regimen, I'm getting bloodwork done next month, so these may change! (I'll keep you updated 😉) These are recommended by the nurse practitioner who works with me and all my clients! It is important to work with a healthcare provider to find the correct supplements for your body. Your supplements won’t work as effectively if you have: - unaddressed gut problems - high levels of inflammation - high toxin load - malabsorption issues Supplements are supposed to be a part of a healthy diet and lifestyle. This is why I take a "food first" approach with my clients (and myself). Focus on: 1. A healthy diet 2. Exercise consistency 3. Sleep 4. Stress management BEFORE spending big $$$ on supplements. Elix:

“Being a woman is a journey of self-discovery, where strength meets vulnerability, and every challenge becomes an opportunity for growth.” A menstrual cycle is a VITAL sign of health for a woman. If you have an issue with your cycle, your body is OFF. If you experience painful periods, random bleeding, missing periods, or abnormally long/short cycles, this is a RED FLAG. Something is wrong. It is important to first get to the root cause of your body's signals. (DM me if you want to brainstorm) However…. The work doesn’t stop at your diagnosis. Seed cycling is a way to work WITH your body. This can help improve your hormone balance throughout your entire cycle and can encourage healthy ovulation, which will, in turn, give you healthier periods. Are you too lazy for meal/snack prep? (me too) Try out Funk It Wellnes pre-group and pre-mixed seeds! Easy peasy lemon squeazy. Use code RCLAIRE15 for 15% off 🩷🫶

Is your goal to exercise more this year?? Don't do it ALONE. Yes, sometimes a solos gym sesh really hits the spot but to create consistency get other people involves. A friend A coach A trainer A gym specific partner Your siblings Your kids Find someone who has similar goals with exercise and have a ✨️discussion✨️ about yout goals. Talk about: - What type of exercise - Program? Classes? - What time of day - How often - Where - What reasons are acceptable to cancel/reschedule Get CLEAR on your intentions and then simply show up. Dm me if you want an accountability partner 😉

I speak a little bit about my health journey in the @makeadentpodcast episode I recorded (link in bio) Such a good chat about hormones, lab work, birth control etc. Give it a listen!

DAMP DECEMBER Easing into Dry Janunary by drinking in moderation through the holidays. Dry January is complete sobriety from alcohol (some choose all drugs) through the entire month. So what is Damp December? Moderated drinking with perimeters. My version: only drinking 1x a week and not altering any social plans... aka not staying home just because others at the event will be drinking. This challenge forces you to be very intentional about when you choose to drink. This can be tricky because most people drink more around holidays because there are so many more social events. Holiday parties, work parties, family gathering, etc Who’s down to do this with me?? Bonus points if you do Dry January with me too 🫶💕