The Health Coach - Laura Leike

Check out my link in bio for more about me and what I do !

Because of this, women should eat post workout within 90 minutes..

I try and eat right after because I know I will get busy and miss the 90 minute window..

This allows the body to start repairing instead of breaking down..

My post workout meals always include at least 30 grams of protein, scoop of creatine and a little bit of carbs. .

I have learned this firsthand:

Fasting workouts put more stress on a woman’s body which raises cortisol levels. Women cannot perform at high intensity or lift appropriately if we do not have the fuel to produce growth hormone and testosterone which in turn drop our cortisol levels. 😊.
Workout fueled appropriately for the workout you are doing. .
Most all studies done on Intermittent Fasting or Fasted workouts are done on men. Last time I checked, there is a big difference between men and women .

Three simple things to do today.

1. Eliminate manmade seed oils like canola, vegetable, soybean, corn, sunflower, safflower and palm just to name a few .

2. Eliminate ultra processed Foods

3. Get moving

Fortunately for me I started in my health journey before I started perimenopause but I will tell you that it was still not quite the cakewalk and probably because I had a lot more going on with my health..
I do attribute bioidentical HRT as one of the best choices I made but the changes I had already made in diet and lifestyle were the keys to unlock the door to HRT. .

✝️Through faith, education and Integrative medicine, I found solutions and peace for many conditions like IBS, Atrial Fibrillation, Hiatal Hernia, depression, anxiety, tick borne and mold illness, Epstein Barr and MENOPUASE only made all these things worse..
🤔Perimenopause and Menopause both were some difficult times for me. Trying to figure out just what exactly was going on even though I thought I was prepared for it. .
🤓Things I would ask my gynecologist

Why has my body composition changed?
Why can’t I lose weight ?
Why do I sometimes feel like I am crazy?
Why is my thinking so cloudy?
Why am I in pain all the time?
Where did all my energy go ?

The doctors answer:
“That is just the way it is as we get older. I can prescribe you an anti-depressant “.
🤪Did you know that the medical profession for the longest time had a codename for menopausal women? It was WW (whiny woman)..
💪🏽I have made it my mission to paint a clearer picture of what the process of perimenopause and menopause can look like for each woman (because we are all different) and to help them become their own best health advocate with their doctors..

Grounding is not something you just do every once in a while. It’s something that you incorporate into your everyday life..
Start with five minutes a day and work your way up. Find times when you can consolidate a task with walking around in your backyard barefoot or sitting in a chair with your feet barefoot on the ground. .
I also use grounding sandals because my feet are so tender still. Going barefooted is not always my favorite thing to do. See my stories/highlights for shoe recommendations. .
Other surfaces that are will work for grounding :
Cement
Brick
Natural stone
Lake
Ocean
Sand …. just to name a few .

✝️Nothing and I mean nothing truly started to change in my life until I started embracing the concepts of rest and trust me, I do not do them perfectly at all !!.
🤦🏻‍♀️ I would and will still find excuses not to rest sometimes and it is usually because I do not want to deal with the current emotions I am feeling. When this occurs, I know I need to talk it out with someone and pray about it. .
😌Facing our emotions keeps them from controlling us and makes it much easier to rest .

💔One of the most confusing, frustrating and almost devastating times in my life was experiencing the crazy, unpredictable hormone fluctuations of perimenopause and menopause. I experienced fatigue, chronic pain, gut issues, unexplained weight gain, loss of muscle mass, immune dysfunction, constant feelings of overwhelm and an overall sadness just to name a few. .
💊The only solution offered to me: Antidepressants .
It was with a little critical thinking, working with a coach, practitioner and some hard work one day at a time that I developed a much better understanding of this process. Perimenopuase and menopause are not JUST a part of getting older and do not have to be just accepted and move on . There are solutions ! .

On average, we spend 93% of our time indoors. When we don’t receive the light from the sun at different times of day, our bodies are not getting the correct signal signals, it needs for waking and sleeping. .
You do not need to be directly in the sun to receive these benefits accept for mid day UVB to make Vitamin D. .
For all other times of day, Sunlight will be effective in the shade or your covered porch! .
We have receptors both in our eyes and skin that helped to signal the brain and our cells to download and utilize the correct hormones like cortisol, serotonin and melatonin, depending on the time of day. .
Circadian rhythms are not just about sleep and waking is about your mood, Your brain function, body, temperature, metabolism, activity, cardiovascular function and even for optimal digestion . ..

Amanda was very willing and patient with herself. She wanted to understand how to take in more energy to battle fatigue, balance hormones and deal with her busy life without compromising her health. .

Over the past couple of years I have become more aware of how my everyday actions and ongoing lifestyles affect my health. I have been able to share this with all my clients and provide them with the tools needed to regulate their nervous system.

Training the body to react appropriately to outside stimuli is key to help them alleviate their health issues like fatigue, anxiety, depression, brain fog, lack of concentration and find more peace in their day to day goings on.

Water is not just essential for our physical health but also deeply symbolic in our spiritual journey. Many of us are walking around dehydrated in more ways than one. From the waters of creation to the waters of baptism, it represents cleansing, renewal, and life..
Remember, the earth is about 70% water, and our bodies are about 65% water. I do not want to take for granted this God given element. Stay hydrated people ! 💧✨

For far too long, I stayed away from honey because I was afraid that it would make me gain weight. I opted for all kinds of other sweeteners processed, and natural. I did not realize that these processed & even natural sweeteners like Stevia were actually raising my blood glucose more than honey was and they really had no benefit. .
Raw Honey (local is always best)is a is a God given food that has many benefits. You could actually say it is very hydrating because it contains calcium, magnesium, manganese, phosphorus, potassium, & zinc, just to name a few! It’s a powerhouse for fueling the mitochondria in the cells to make more energy !! .
Next time you’re feeling a little sluggish instead of caffeine, add a little sea salt and tablespoon of honey to a glass of water or have it before your workout. .
Other benefits of raw local honey include antioxidants, supporting small local businesses, helping the local bee population, great for the immune system and Seasonal allergies. .

In reality, we cannot get rid of all the stressors in our life.. That would be impossible. We can, however, start paying attention to the way we react to that stress. A great way is to notice your breathing. .
💨Is your mouth open?
💨Are you breathing shallow and fast?
💨OR are you holding your breath? (I used to catch myself doing this all the time).
Next time you notice yourself breathing like this, pause, regroup and take deeper breaths, lasting about 5-6 seconds and exhaling for the same amount of time. If you need to start smaller, like 4 seconds, that’s okay too.

Brought to you by a coach with 7 years experience and education.
Certified Holistic health Coach - Institute for Integrative Nutrition
Certified Health Coach - Primal Health Coaching Institute
Certified Christian Health Practitioner - The School of Christian Health and Nutrition.
📝Please feel free to DM me with any questions..
✍️Book a discovery call with me at link in my bio ..

🐓Just taking a few minutes to gradually add in each of these things everyday will make for a healthier you ! It doesn’t have to be complicated. .
🌞God designed our bodies to thrive and I think that these habits are just a few that will make a huge impact on your wellbeing. I should know because I do them everyday ! .

THIS IS ONE OF THE BEST BOOKS I HAVE READ ON PROTEIN.Of the three macronutrients, protein is literally the building blocks of the body which give us amino acids. Amino Acids are responsible for sooo many functions in the body not to mention, they make our bodies happy, satisfied and peaceful. We can adjust our fats and carbohydrates (these are our main fuels for the body) but protein should always remain steady. .
Without it, we can literally waste away. As humans we are driven to eat until we get enough nutrition and in the world we live in today most people are living on a diet of overly processed foods and little to no protein. This starts the vicious cycle of never being satiated or satisfied as well as ..
1. SUGAR CRAVINGS
2. FATIGUE
3. SKIN, HAIR AND NAIL PROBLEMS
4. LOSS OF MUSCLE MASS
5. GREATER RISK OF BONE FRACTURE
6. ANXIETY
7. DEPRESSION
8. FATIGUE
Just to name a few
By consuming at least 30 grams of protein at each meal, you can vastly reduce these symptoms.
With all the stressors we have in life from having too much on our plate as well as relational and environmental stress. Why would we deny ourselves the most important nutrient on the planet which, by the way, is best sourced from well raised animals along with Healthy fats and whole food carbohydrates.
I’m interested in coaching women to be strong and healthy first and foremost so restriction of any nutrient has no place here..
protein

🌎The world we live in today, has made it so difficult for us to take the time to take care of ourselves and not only that, we’ve become disconnected from what our bodies/vessels need on a day to day basis. Wouldn’t you like to give yourself the gift of a healthier more energetic you? Learn to steward the body God gave you. This just the beginning!💪🏼.
Below are just some of the hot topics and solutions included in this amazing coaching experience. .

🔹Insight into how God designed our bodies
🔹The truth about fat, carbs and protein
🔹Debunking mainstream diet and exercise recommendations
🔹Detoxification
🔹Sugar addiction
🔹The art of rest, sleep and play
🔹The gut/brain connection
🔹Movement/exercise
🔹Breath
🔹Making sense of food labels
🔹Hydration (one of the leading causes of health issues)
🔹Weekly live/recorded Q and A
🔹You own app to deliver daily lessons, tools and resources
🔹Printable handouts and guides

Brought to you by a coach with 7 years experience and education.
Certified Holistic health Coach - Institute for Integrative Nutrition
Certified Health Coach - Primal Health Coaching Institute
Certified Christian Health Practitioner - The School of Christian Health and Nutrition.
📝Please feel free to DM me with any questions..
✍️Book a discovery call with me at link in my bio . .

I would like to give a shout out to my longtime friend Doug Barron . Over the past few years I have had the pleasure of helping him with his health goals, and now we’re taking a deeper dive. .

Thankfully, he has always been patient to listen and then go to work on what needs to be to be done..
Doug is focusing on deeper nutrition and other methods that promote nutrient absorption and reduce inflammation, such as hydration and minerals, circadian rhythm as well as nervous system and lymphatic work..
I am always so grateful to work with people who want to think outside the box when it comes to their health. .
Thank you for your hard work Doug! .

Constipation is common and no fun. It causes us to not only feel bloated but feel bad because we are not able to get rid of the everyday toxins building up in our bodies. .
Things like brain fog, fatigue, and congestion make it very difficult to show up in our day to day routines. .
These simple tips do not always work quickly but they are worth incorporating everyday to get you moving again for good..
This is just a drop in the bucket for the ways to get your detox pathways open. I love helping people who are wanting the long term solutions to their health goals and I want to help you!.
Happy New Year !!.
Curious ?? Book a discovery call with me: MyPracticeBetter link in bio .

Come get a sneak preview of Congregation Coffee for great coffee and a joyous atmosphere. They are open 8-1 PM !.
This is going to be a hotspot for community and coffee !

God gave us Jesus first for an abundant life . He also gave us food as nourishment for abundant life and that includes carbohydrates! .
Learn the truth about carbs, fats and protein and why we need all of them!Join my January WTWH 30 Day Body Reboot . Starts 1/2/24.
To register go to link in bio/my Practice Better bookings page .

My January 30 Day Body Reboot starts 1/2/24
This is just a sample of the step by step guidance you get when you work with me. Learning on a daily basis how your body can function properly to get you the results you are looking for. .
DM me with any questions, book a call or sign up for the 30 day Body Reboot on my Practice Better booking page (link in bio).

The best detox starts with whole food nutrition. The body needs a lot of good, clean energy to perform well on a daily basis.

🌎The world we live in today, has made it so difficult for us to take the time to take care of ourselves and not only that, we’ve become disconnected from what our bodies/vessels need on a day to day basis. Wouldn’t you like to give yourself the gift of a healthier more energetic you? This just the beginning!💪🏼.
Below are just some of the hot topics and solutions included in this 30 day program ..

🔹Insight into how God designed our bodies
🔹The truth about fat, carbs and protein
🔹Debunking mainstream diet and exercise recommendations
🔹Detoxification
🔹Sugar addiction
🔹The art of rest, sleep and play
🔹The gut/brain connection
🔹Movement/exercise
🔹Breath
🔹Making sense of food labels
🔹Hydration (one of the leading causes of health issues)
🔹Weekly live/recorded Q and A
🔹You own app to deliver daily lessons, tools and resources
🔹Printable handouts and guides

Brought to you by a coach with 7 years experience and education.
Certified Holistic health Coach - Institute for Integrative Nutrition
Certified Health Coach - Primal Health Coaching Institute
Certified Christian Health Practitioner - The School of Christian Health and Nutrition.
📝Please feel free to DM me with any questions..
✍️Sign up is in the link in bio

😊Nothing worthwhile happens overnight, we all need someone to come alongside us in our health journey and share their story and experience. I love helping women put all the pieces of the health puzzle together with coaching and programs to fit each person’s needs..
📞If you would like to hop on a free discovery call or sign up for the January WTWH Body Reboot, click link in bio/My Practice Better Page.

📖The Oxford Languages Dictionary defines sleep as “a condition of body and mind that typically recurs for several hours every night, in which the eyes are closed, the postural muscles relaxed, the activity of the brain altered, and consciousness of the surroundings practically suspended.” Yes Please!! .
👵I was always told as I got older and could not sleep that it was just a part of getting older and especially as we head on into menopause. I have also heard many people say “there will be plenty of time to sleep when I die!” WHAT DOES THAT EVEN MEAN? And I Think you would probably fulfill those intentions much sooner if you place sleep that low on your priorities..
🛌Sleep is one of the most if not the most important factors of health issues, including weight loss. Lack of sleep can also make us more susceptible to disease because it is during sleep that all detoxification, and repair happens. How does a tired body handle stress?? Very poorly and we know that stress leads to illness. Since the dawn of modernity, sleep quantity and quality has dropped dramatically..
😴I have “been there and done that” trying to sleep but it wasn’t until I started patiently putting all the pieces (habits) together for a restful night of sleep. It’s not perfect but it’s dang near close! .
🥱Part of the process of working with me whether it’s the 30 Day Body Reboot, by individual sessions, or One- on-One Intensive Coaching , is putting the pieces together in ALL aspects of your life to slowly but surely become more of who God intended you to be..
Book a discovery call with me today in the link in bio/My Practice Better booking page ..
Let me help you with the daily habits so you can sleep like a baby again...