Crazy Good Co

Final days of registration open. 3 slots available.
Sept 8-Nov 23
Crazy Good Hormones is an individualized, guided, nutrition coaching platform loaded with tips, biohacks, and educational downloads. 90 Day is the length of a full hormone cycle and we'll navigate everything need to feel and look your best during this time! For full details go to www.crazygoodhormones.com
Message me, sign up on the website, or click the link here to reserve your spot. https://www.signupgenius.com/.../10C054FAFAB2AA7FC1...

Ladies!! Time to focus on you. How long have you been saying that to yourself?

Need help understanding what your body needs hormonally? Don't know what your bloodwork actually means? Need advice on what to eat? Want to better navigate conversations with your practitioner? Don't know why you're taking any of the supplements you're currently on? Are they even helping you? Then consider joining the next coaching group, where we'll tackle it all together.

For more details, check out the www.crazygoodco.com website and 'Join Waitlist', or, hold your registration by clicking here. Space is limited.

https://www.signupgenius.com/go/10C054FAFAB2AA7FC1-48942647-registration

Curious How To Build A Nourishing Smoothie??
Smoothies can be a great way to nourish and hydrate yourself in the warmer months, especially when it’s so hot it can be hard to eat enough food for those who are spending a lot of time outside. Let’s break down how you can build your own nourishing smoothie. Please keep this information in context to yourself. I am listing a lot of options for possible ingredients. That is intentional. I want you to take what options feel best for you and choose those.

What makes up a nourishing smoothie:

1.) Make sure it has a protein, fat, and carb source.
2.) Add mineral boosting ingredients.
3.) Use ingredients you enjoy.

Protein Ideas

Greek yogurt
Cottage cheese
Casein protein
Whey protein
Beef protein
(You could use collagen or bone broth protein, but this isn’t technically a complete protein and I find doesn’t balance blood sugar as well as complete sources. You do you!)

Fat Ideas

Full fat dairy (if using cows milk–you could opt for a full fat source)
Coconut milk (full fat-this is my favorite since it makes it so creamy and delicious)
Coconut flakes
Coconut oil
Avocado

Carb Ideas

Any fruit! Berries are lower glycemic.

Mineral Boosting Ingredients

Brewer’s yeast: contains potassium, calcium, B vitamins
Cacao: rich in magnesium and copper
Coconut water powder: rich in potassium
Black strap molasses: rich in potassium and other trace minerals
Royal jelly/bee pollen: rich in B vitamins and copper
Sea salt: rich in sodium (try Redmond's Real or Baja Gold)
Frozen kelp: iodine and sodium (I typically don’t add sea salt if I’m using this since it will taste salty already)

My Basic Mineral Rich Smoothie
**You do not need all of these. I put certain ingredients as optional but you will still have the essential base there. **

½ cup frozen banana (about 15g carbs)
1/2 cup frozen blueberry or raspberry (about 12g carbs)
1 1/4 serving whey/casein protein/beef protein (I typically end up doing 1 1/2 scoop to get about 32-40g of protein)
1 tbsp cacao powder
Handful spinach/greens/broccoli sprouts
1 tbsp Brewer’s yeast (optional)
1 tsp royal jelly/bee pollen (optional)
Pinch of sea salt
1-1 1/2 cup liquid (your choice–if I’m doing full fat coconut milk, I do ¼ cup of that and then ½ cup water+ until I reach my desired consistency)

There are many 'healthy' foods that are making you sick, overweight and tired.

FOODS TO AVOID OR LIMIT

You want to avoid the following Wrong Oils:

Canola oil
Rice bran oil
Sunflower oil
Corn oil
Soybean oil
Cottonseed oil
Safflower oil
Grapeseed oil
Peanut oil

*The above oils are more inflammatory and toxic than sugar; in fact, these oils stay in the body for a YEAR whereas sugar is in and out within a day. Sunflower and safflower oil can be healthy if they are cold-pressed. Order the 'baked potato' and not the fries to help clean up these oils when dining out.

Good Oils
I recommend using the following oils:

Organic cold-pressed olive oil
Butter
Ghee
Avocado oil
Duck fat
Coconut oil

Fake Sweeteners
You want to avoid sucralose, saccharine and aspartame. They can not only trigger an insulin response and increase your appetite but can also damage your gut and lead to cancer. I recommend using stevia, monk fruit, organic raw honey and xylitol in moderation. Although they are better, they can back up the liver for some people.

Pasteurized Cow Dairy
Unfortunately, most people have an inflammatory response to pasteurized dairy because it is heated at high temperatures to kill pathogens, which also kills the enzymes to break down the food. This can lead to Leaky Gut and inflammation. Many people notice an improvement in their bowel movements, sinuses, and inflammation when they eliminate dairy. Give goat milk a try.

Also, dairy is meant to “fatten” the baby cows so it can fatten you too! Some people are fine with dairy but really pay attention to how your body responds. If you can’t lose weight or heal your chronic inflammation, eliminate dairy until you are at your health goal.

Diet Soda
Many think drinking diet soda that incorporates fake sweeteners is “Keto friendly,” when in fact, diet soda not only turns the body extremely acidic which leads to a breeding ground for viruses, bacteria, candida, and other foreign pathogens, but also leads to chronic pain, aging, a compromised immune system, and increased sugar cravings. Your body doesn't know what to do with 'fake sugars' so it's stored inside your fat cells, making them grow larger.

Non-Organic Produce
It is more important than ever to stick to organic foods; the GMOs trip up the detoxification pathways in the body, leading to Estrogen dominance, weight gain, and chronic disease.

Limit Nuts
Nuts are supposedly a KETO superfood, but they combine fat and carbs together; no other food does this in nature except dairy! Those carbs cause weight gain because people typically over eat correct portion sizes. Enjoy them once you are at your goal. Most nuts, especially almonds, are full of oxalates!

FOODS TO EAT
Below are foods low in oxalates, sulfur, mold, histamines, and lectins that are good to fill your plate with! Watch the portion control on the high-sugar fruits.

Wild Animal Protein
Consuming 1-1.2 grams of protein per pound of desired lean body mass from wild animal protein and wild fish will satisfy your appetite, build lean muscle mass, eliminate bloat, heal the gut, and keep you in fat-burning mode.

Animal protein including lamb, bison, deer, grass-fed beef, elk, wild salmon, arctic char, and other wild fish are complete proteins that include all of the essential amino acids, high omega 3 fatty acids, collagen, and the essential vitamins like Vitamin D, E, and Vitamin B’s that are needed for muscle growth. They also have the essential amino acids that trigger a hormone called CCK in the gut that tells the brain to suppress the appetite. These meats are less acidic than pork and conventional beef and are easier to digest.

Wild animal meats for your food list:
Bison
Grass-fed grass finished beef
Lamb
Elk
Deer
Cornish game hen
Duck
Wild fish (salmon, trout, arctic char, etc.)
My favorite websites to purchase wild animal meats:

www.northstarbison.com - North Star Bison stock a wide variety of wild animal meats, not just bison. I love their Bison jerky sticks, ground bison, ground lamb, bison hot dogs, beef bratwurst, bison bratwurst, rack of lamb, and more. This is my new favorite site!

Buy great grass-fed grass-finished beef, beef and lamb salamis, ground lamb, bison, and beef. 'Quality' often matters more than 'quantity'.

Additional foods to eat:
Egg whites. Yolks may be ok for you but they do contain sulfur.

Fats and Oils including butter, ghee, olive oil, coconut oil, avocado oil

Cucumber
Romaine Lettuce
Radish
Zucchini
Iceberg Lettuce
Asparagus
Artichoke
Potatoes (limit carbs)
Brown rice (limit carbs)
Bell Pepper
Spaghetti Squash
Winter Squash
Melon
Mango
Nectarine
Papaya
Watermelon
Apple
Peach
Cherries

Carbs
Under 60 grams of carbs for weight loss
20-100 grams with weight maintenance and exercising daily

Northstar Bison | 100% Grass Fed & Finished, Field Harvested Since 1994 we've been focused on raising meats as nature intended. Selling direct allows us to offer the highest quality proteins nature can provide at the best price possible. Our low stress ranching + our respectful field harvest + our cool season forages creates an eating experience you won't fin...

Are you shopping for electrolytes?
Do you get sucked in to whatever your local big-box retailer is sampling 'on sale'? Why are you taking advice from those clerks on the floor? Why? Do you know if that electrolyte has the right balance of minerals for your body?

I want you to take the best possible electrolyte to replace your minerals lost when it's hot and your working out. When you sweat, it's not just water you're losing, its minerals.

So.... what do you look for?
If you're shopping around for electrolyte beverages or supplements, there are plenty of options out there. Unfortunately, the quality of these options is questionable, with many containing unwanted additives, they're synthetic and NOT natural, plus lack the full spectrum of minerals necessary for optimal hydration.

Here are the three main problems with most electrolytes on the market:

Their mineral profile is lacking. Most contain only sodium and potassium. Or, they're in the wrong ratios for your body. Some are too salty and some don't have enough sodium, or, a bioavailable form of sodium for your body.

As an example, let's look at Gatorade and coconut water, often touted for their hydrating properties. They provide mainly sodium and potassium. While these two minerals are essential for hydration, these beverages lack significant amounts of other minerals necessary for proper hydration, including magnesium and calcium.
The big 4 minerals (aka electrolytes) are: Sodium, Potassium, Magnesium and Calcium. Your body needs all of them and in the right ratios.
Common 'electrolytes' like Gatroade contain added sugars. Naked sugar is never a good idea for your glucose/insulin response, particularly if you care about your body composition and/or weight. A common added sugar to these products is dextrose, a sugar that we readily know as glucose. Other sneaky sugar substitutes include stevia and monk fruit. Although they are both technically natural, they still go through some processing and often leave a less-than palatable after taste. Plus, they contain other additives.

Many electrolyte powders and tablets contain citric acid and “natural flavors,” which are additives that can be irritating to sensitive bodies. Gatorade and Powerade contain artificial coloring agents derived from petroleum, including Red 40, which have been linked to abnormal cell growth and may harm our friendly gut bacteria. Plus, these chemicals are banned in Euorpe!
Some electrolyte supplements also contain maltodextrin, an intensely processed carbohydrate often used in manufactured foods that has been shown to disrupt the gut microbiome.

So, what do I like? Here's a few...Re-Lyte, CURE, Pickleball, Bumbleroot and LMNT. (I also like Redmond's Real Salt or Baja Gold for a quality sodium source).

Now, having listed those... you'll also find that there are varying amounts of each mineral when you compare them. How do you know what YOUR body needs? Specifically? You test to see what your body is low in and what your body is higher in.

The best way to test your mineral status is to use a tissue sample. Your hair. 1-1.5" of hair growth from your scalp gives you a 2-3 month average of where you are right now. It's not blood work, because that is a single point in time and fluctuates daily. The same reason to look at hair is the same reason you measure Hemoglobin A1C instead of just glucose. It's an 'average' over a period of time.

If you're interested in learning YOUR status, check out the easy at-home hair test. https://www.evenbetternow.com/proddetail.asp?prod=Hair-Analysis-Basic-Report&PARTNER=crazygood I also recommend having a qualified practitioner read your results, because the interpretation is not black and white. It matters, it really does.

The other cool benefits of a hair test is that you'll see helpful RATIOS of minerals to one another. There are ratios that provide insight to your Nervous System (Ca/P), Vitality (Na/K), Thyroid Function (Ca/K), Hormones (Zn/Cu), Adrenals (Na/Mg), Blood Sugar (Ca/Mg) and even an Infection Ratio (Fe/Cu).

Last but not least, this tissue sample also shows your heavy metal toxicity. Like aluminum, mercury, copper, etc.

Check it out!

Did you know that we are designed to make an entirely new gut lining every 2-5 days?

But this "turnover" timeline only happens when we have our circadian rhythm synced to the day and night cycles of our local environment.

Here's how it works...

In your brain, you have a "central timekeeper," called the suprachiasmatic nucleus (SCN). It has direct connections to the retina of our eyes, as you can see in the photo.

Light from our environment enters our retina, and the SCN translates that light information to the time of day.

Specifically, our brains use blue light frequencies to tell time since these frequencies vary predictably from sunrise to sunset.

Knowing the correct time of day, then, various functions in our body can operate in correct sequence and rhythm.

So, you can think of the SCN as a bit of a musical conductor—it takes the music (the information), passes that information to various members of the orchestra (in fact, the more-than-100,000 tasks happening in every single cell of our body, every single second), and coordinates them all into a beautiful symphony, each happening at the appropriate time, so that your mood is cued on this beat while your melatonin production is cued on another, and so on and so forth... as long as it's getting the proper light signals.

As a "member" of this brilliant orchestra, our gut cells are doing the same— designed to interpret our circadian signals and act accordingly.

So, the brain receives a light cue to tell what time of day it is, and then this message is communicated to our gut cells.

Cell division, needed for repairing a "leaky gut," occurs at night in the absence of light.

When you know this, it makes perfect sense why chronic blue light at night (TV, working late on computers) and a lack of sunrise circadian syncing exacerbate gut issues.

You can fully healed digestive inflammation when you sync circadian rhythm and learned to use light on your skin.

It's also why so many others—those of you who have tried any number of protocols to heal your gut, your food sensitivities, lack of minerals and nutrients, and so much more—still struggle to improve them.

This is why, to me, leaky gut and dysbiosis are key indicators of circadian disruption.

The way to support our gut is built into us. Nature has the answers.

We just need to sync back up with nature's cycles.

Only 4 spots left. We start Sunday, April 21. If you're ready to get learn how your body works and get busy in the kitchen, I'd love to have you in the next Crazy Good Hormones nutrition coaching group. Click the link to reserve your spot.

March is National Nutrition Month

March Into Savings With 15% Off All HTMA's (hair tissue mineral analysis) and Consult Services this Saturday Only!

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A Hair Tissue Mineral Analysis Test is a great way to elevate your health and well-being to the next level. Please don't be 'influenced' and supplement blindly. "Test, don't Guess" to determine what YOUR body really needs.

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Did you know... Sunlight effects your hormones? Think about how many of us go from an artificially lit house, directly into a car (often with sunglasses on), directly to work sitting under artificial light all day. In this cycle, we miss out on the benefits of morning sunlight into the eyes and onto the skin.

Morning light has so many benefits, especially for energy, mood, focus, motivation, pain, and inflammation.

Before the sun breaks the horizon, the dominant light frequency is infrared.

Infrared is soothing, anti-inflammatory, healing to mitochondria and collagen and structures our body water into its energized phase. This means we load our body with potential energy with this infrared light.

At sunrise, red light intensifies along with blue light.

The morning balance of red to blue light (missing in artificial light) turns on hormones centers in the brain.

It decides what to turn our master steroid hormone—pregnenolone—into:

cortisol (for energy and survival) or estrogen, progesterone
and testosterone (for reproduction).
When the sun gets to be 10° above the horizon, "neurotransmitter magic" happens.

This is when UVA light is present.

UVA light into your eyes stimulates many pathways. You don't need to stare directly at the sun, just sky gaze with naked eyes to the brightest part of the sky. Molecules in your eyes will capture photons of UVA light and transform:

Tryptophan = serotonin (this takes us from groggy to happy/focused)
Tyrosine=> dopamine (this makes us motivated/curious)
Tyrosine = norepinephrine (this drives concentration)
POMC = beta endorphin (this gives us a "runners high" and lowers pain)
POMC = ACTH (this regulates stress/inflammation)

Here are some suggestions for catching the most key morning light signals each day:

Be outside at every sunrise
Open car windows/sunroof
Drive without sunglasses
Work near an open window
Schedule your first meeting of the day to be a phone call and talk outside, if possible
Take a morning walk (especially powerful at the beginning of the morning UVA window!)

Morning light is special. Prioritize it.

"Eat at a local restaurant tonight. Get the cream sauce. Have a cold pint at 4 o’clock in a mostly empty bar. Go somewhere you’ve never been. Listen to someone you think may have nothing in common with you.

Order the steak rare. Eat an oyster. Have a negroni. Have two. Be open to a world where you may not understand or agree with the person next to you, but have a drink with them anyways.

Eat slowly. Tip your server. Check in on your friends. Check in on yourself. Enjoy the ride."

Anthony Bourdain

Want to optimize hormone production? Try blue-light glasses.

Exposure to artificial light, whether it's coming from fluorescent bulbs or screens and devices, have a BIG blue amount of intensity. It puts your body's internal clock in a time warp which is not healthy when working to optimize hormone signaling.
These are great for people working before sunrise, those scrolling or gaming after dark, or if you struggle with sleep.

Think of blockers as noise-cancelling headphones, but for your eyes. Sunlight exposure and blocking blue light are huge for healthy hormones.

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Did you know studies suggest that a whopping 75% of us aren’t getting enough of magnesium? Yep, you read that right.

Good news is that we can change this number, by incorporating magnesium back into our diet and routine, especially during the holiday season.

Here’s why I’ve been incorporating magnesium:

💙 Blood Sugar Balance - Magnesium plays a crucial role in blood sugar control and insulin regulation. Low magnesium levels are linked to insulin resistance, and magnesium deficiency often leads to intense sugar cravings.


So, if you’re eyeing that chocolate, your body might be whispering, “I need magnesium!”

💙 Calm Response - Unlike its high-strung cousin, calcium, magnesium helps you stay cool under pressure (even at those family dinners!), it’ll act like your ally against anxiety so you can feel more centered.


💙 Estrogen Synthesis - Magnesium is your secret weapon for maintaining balanced hormone levels by supporting the production of estrogen, progesterone, and testosterone.



Plus, it’s helps us detoxify estrogen in the lever, keeping harmful estrogen dominance at bay.



💙 Energy Production - With the hustle and bustle of the holidays, it can sometimes leave you feeling pretty drained at the end of the day. Magnesium steps in as a cofactor for enzymes that produce ATP, so your body can convert sugars into energy.

That’s why I like a magnesium supplement - try BetterYou body oil spray. 10 pumps into your skin is easier than taking a pill and is a gentle way to add more of this mineral into your body naturally.

Also, try soaking your feet in Epsom salt several times per week.

Magnesium is nature's tranquilizer! Give it a whirl this holiday season!

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A little pep talk going into the holidays…

This is typically a time when stress is high, the to-do list is long and we come into contact with relationships that can bring a mix of emotions.

Few things to keep in mind….

▫️Allow yourself to slow down
▫️Enjoy a balance of foods and chew well
▫️Set boundaries around stressful relationships
▫️Find a quiet place to breathe and reset when you can
▫️Wear comfortable clothes so you enjoy your food, then go for a walk
▫️You are the only one over analyzing what you say and do. Be kind to yourself!

May your holidays be filled with ease and room to be yourself.

Are you following a low-carb or ketogenic diet? While this way of shifting macronutrients has tremendous health benefits, there will come a time when you need to consider reintroducing carbs. Why? Because for most people, a ketogenic diet is not a forever way of eating.

Did I ruffle your feathers there a bit? That’s OK. As someone who recommends low-carb dieting and occasionally follows a lower carb approach, I’m on your side. But I also want to make sure people who are following a low-carb or ketogenic diet are supported and informed if and when that style of eating stops working for them.

And based on the number of questions I get about this, this is a topic that doesn’t get enough conversation or consideration. You can find 1,001 articles with tips for getting started on keto, but none for how to eat carbs again after following a low-carb or keto diet.

Today, I want to change that. Consider this your guide to carbs after keto!

Why reintroduce carbs?
Ketogenic diets (or a low carb way of eating) can be a really powerful short-term intervention.

In fact, the vast majority of research on the benefits of keto focuses on it as a short term intervention.

Keto usually starts off with a bang. You’re excited about a totally new way of eating and encouraged by positive results and newfound energy. Trying new recipes and thinking outside the box with meals feels fun, not like a chore.

But along the way, you might notice that enthusiasm starts to wane a bit. The results aren’t as impressive anymore or things stall. Maybe your health begins to decline. You miss bananas.

While those are all perfectly acceptable reasons to shift to eating more carbohydrates after keto, look out for any of these “low carb red flags”:

#1 Stalled weight loss or weight gain (if weight loss was your goal)
I personally don’t recommend keto for weight loss alone, but I do know it’s the most common reason people try keto. If you stop losing weight (while in a caloric deficit) or start gaining weight, it can be a sign of chronic stress/cortisol output, and inflammation.

#2 Missing/Irregular period or other signs of hormone imbalance
Following a ketogenic diet long-term can put a strain on your body’s endocrine system, especially if you’re continuing to do exercise or high intensity training. Losing or having an irregular period is NOT a warning sign to ignore. If you track your cycle, you also want to be sure you’re actually ovulating each month, not just bleeding. And if you’re pregnant, you definitely don’t want to be following very low-carb or keto unless you’re under the close supervision of a medical professional you work with one-on-one.

#3 Adrenal fatigue or HPA-Axis dysfunction
Any signs of “adrenal fatigue” are a big red flag that your low-carb diet may not be the best option for you anymore.

#4 You’re super active (but feeling constant fatigue)
The more active you are, the more likely you are to need more carbs to thrive. Yes, some people can become “fat adapted athletes”, but most people, especially women of child-bearing years, will do better eating more carbohydrates. If you’re really active and feeling sluggish, or even regressing on a low-carb diet, it’s time to bring in the sweet potato, stat!

#5 Psychological distress
No matter what anyone else tries to tell you, keto or very low-carb is a very restrictive style of eating. If you’ve had prior experience with disordered eating behaviors or a poor relationship with your body and food, this can trigger those thoughts again. If you find yourself isolated, stressed, or preoccupied with your food or diet, avoiding social situations, or engaging in disordered behaviors (like binging) these are major red flags it may be time to back off keto and introduce a more balanced diet.

#6 Your gut is in distress
Because of the potential negative impact a very low carb or keto diet can have on the microbiome, I consider gut issues a major red flag. Bloating, constipation, diarrhea, new food intolerances are all signs your microbiome could be suffering from a lack of food for your gut bacteria.

The most important tip I can share with you? Go slow.

If you’ve been in ketosis or following low carb for a long time, you’re going to feel bad physically if you suddenly eat a whole loaf of bread or pan of brownies. Your digestive system won’t react positively, and your blood sugar will spike, leaving you feeling terrible.

When introducing carbs for the first time, start super small. For reference, I recommend starting with 15-20 grams of carbohydrates on day 1, and doubling the amount each day or every other day thereafter until you’ve reached a threshold you’re comfortable with.

For reference, a cup of blueberries is about 21 grams of carbohydrates. A medium sweet potato is about 26 grams of carbs.

The Elephant In The Room: Your Mindset
I just made reintroducing carbs sound pretty simple, didn’t I? Just eat a little today, and a little more tomorrow. But the truth is that that simple explanation glosses over the real issues most people face when trying to reintroduce carbs: a deep seated fear of eating carbs.

That fear keeps our body in a sympathetic state (aka flight or fight), and when you eat in a sympathetic state, you will experience very real digestive distress. You’re likely not going to be able to successfully reintroduce carbs until you can work through the fear and get into a parasympathetic state (rest and digest).

Ultimately, you have to work past the belief that carbs are harming you in one way or another. For some people, just slow and steady exposure is enough, and by that I mean continuing to eat carbs, even when it feels scary.

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For your holiday weekend... what do you do when the last of your watermelon cubes are soggy? Make a beverage!!!

Watermelon Tom Collins

Ingredients - Serves 4

½ cup gin
2 limes, cut into 1/4" slices
2 Tablespoons honey
2 cups watermelon, cubed
2 cups ice cubes, plus extra for serving

Directions
Place all ingredients into the blender container (in the order listed).
Start the machine on its lowest speed and increase to its highest speed. Blend for 30 seconds using the tamper/power to press the ingredients toward the blades.

Fill highball glasses with ice. Pour cocktail over the ice and garnish with lime wedge.

Notes: This drink can be made with lemon or limes. If you prefer a non-alcoholic version, simply omit the gin and replace with any fruit juice. Top with seltzer if desired.