I’ve been there… I understand how the struggle feels.

For many of us, the desire to lose weight, whether it’s 5 pounds or 50 pounds, transcends just wanting to look good.  Being in a right-sized body (for you) often goes hand-in-hand with wanting to feel well physically, emotionally and mentally—less aches and pains, more energy, focus, strength, vitality and confidence…

About 15 years ago, I went through a period of what seemed like steady weight gain. It wasn’t a dramatic increase, but every time I stepped on the scale, I seemed to gain another pound. I felt frustrated, dismayed and confused because I thought I was doing all the “right” things and did not understand what caused the weight gain. My usual go-to solution of increasing the intensity and/or frequency of my workouts (already 2 hours) backfired on me …in fact, as a result of exercising more, I gained even more weight!  Since then, I’ve learned “eating less” and “exercising more” is rarely a long-term sustainable weight loss solution.

Weight gain is a symptom that something—physically, emotionally, psychologically or spiritually—is out of balance in your life. And, until that imbalance(s) is addressed, any weight you lose via extreme diets, surgery, or weight loss injections (e.g, Ozempic, Wegovy), is very likely to come back.

If you have been doing all the “right” things—eating “healthy”, watching portion sizes, doing harder, longer or more frequent workouts—yet, you’re still not losing weight, these may be the reasons why.

1.   You have nutrient deficiencies that stall fat loss.

When clients schedule an initial consultation with me, I typically review their bloodwork (from a recent physical) beforehand for potential red flags.  If weight loss is a goal, your bloodwork can reveal nutrient deficiencies that prevent you from achieving the weight loss results you want.

Common nutrient deficiencies that can stall fat loss include:  Iron / ferritin (Ferritin is a blood protein that stores iron, and it is an indicator of whether your iron stores are high or low. For example, low ferritin can indicate iron deficiency anemia.).  Vitamin B12. Folate. Zinc. Vitamin D3. Magnesium.

Iron, folate and vitamin B12 are essential nutrients in the production of healthy red blood cells, which transport oxygen from the lungs to the cells of the body.  Iron deficiency anemia is associated with increased body weight and BMI (1). 

Your cells need oxygen to function optimally: less oxygen translates to less fat burning! A ferritin level, somewhere between 70 and 90 units and B-12, in the high-middle to upper ranges, are in optimal ranges.

Zinc, magnesium and Vitamin D3 are also important for fat loss and metabolism. Why? Because these nutrients affect insulin sensitivity (2, 3, 4).  When your body is insulin sensitive, you are able to lose weight more efficiently.

Unfortunately, because of chronic stress, medications, high-sugar diets, poor gut health and hormone imbalances, many people today are woefully deficient in these vitamins and minerals.

Could you have nutritional deficiencies? This nutrient panel offers insights needed to make informed decisions about nutritional intake and supplementation.

2. You are relying ONLY on exercise to lose weight…and you haven’t changed your food choices.

In my practice, a common confession (or pledge) that I hear is: “I need to—or I intend to—go to the gym more.”

The hard truth?  Body transformation is 80% food choices and 20% movement. Don’t get me wrong: our bodies are designed to move.  Exercise has myriad health benefits, but exercise alone will not help you lose weight.

A few things happen when you rely only on exercise to lose weight.

Exercise can cast a “halo effect” on less healthy choices.  For example, if you’ve exercised vigorously for an hour, you may feel that your calorie-burning efforts entitle you to eat (or overeat) a favorite processed food—pizza, cheesecake, soda, etc.

You burn way less calories than you think. In reality, it is difficult for most people to create a calorie deficit through exercise alone.  Eat one New York-style slice of pizza, and you are consuming over 400 calories, roughly 20 grams of unhealthy fat and loads of sodium. Or, maybe you have a Shake Shack Double Shackburger (855 calories) and an order of fries (420 calories) at lunch. In either case, you would have to spend a lot of time and energy exercising to ”burn off” those calories. The average person burns approximately 100 calories for every mile of walking or running; that’s it!

Exercise is usually the first thing to go when my clients get busy or they have to travel…”no time”!

Exercising more creates a hormonal chain reaction (5). Increasing the frequency, duration and/or intensity of exercise—like running, biking, power walking—creates a hormonal domino effect. In other words, more exercise can also intensify hunger and cravings. This can cause you to overeat or to crave fatty, high-sugar, carb-starchy or salty foods and sabotage your weight loss efforts.

Too much exercise (for your body) or overtraining can lead to hormone imbalances; for example, elevating cortisol (stress hormone) levels or negatively impacting thyroid function—causing you to gain weight.

You have acquired mobility issues. In recent years, I have worked with many clients who have acquired mobility issues due to chronic medical conditions (e.g., arthritis or respiratory problems); injury; accidents; chronic pain (especially the knees and/or back); and neurological complications, including impaired mobility, from the C*V*D-19 vaccine. In all of these cases, “exercising more” was not an option.

3.  Your hormones are not in balance.

We tend to think of hormones as they relate to a woman’s menstrual cycle, pregnancy, or male erectile dysfunction. But hormones are vital to our existence. They act as chemical messengers in our body that control bodily functions, such as hunger, energy, cravings, sleep and mood.  For example, ghrelin is a hormone that stimulates hunger and promotes fat storage, while leptin is a hormone that signals satiety (feeling full).  When these signals get crossed, you can gain weight (6). Certain hormones tell the body to burn fat or store fat (7).

Thyroid dysfunction is a common hormone imbalance.  I, myself, have hypothyroidism, an underactive (low) thyroid, and I understand, firsthand, how the thyroid can affect your metabolism.  Prior to my diagnosis in 2013, I worked out 2 to 3 hours almost daily (under the misguided notion that more exercise = weight loss) and could not fathom why I was still gaining weight!!

Once I addressed my thyroid dysfunction—by making different food and lifestyle choices; through targeted supplementation; by taking natural thyroid hormone and low dose bioidentical hormones; incorporating stress reduction strategies (other than “the gym”); working on negative self-talk and resolving past trauma—my overall health improved dramatically. By the way, my food choices and lifestyle evolved over time—not overnight!

Over the last year, my workout routine has changed dramatically because of my busy schedule. These days, I prioritize walking 5 to 6 miles daily (cumulative over the day), and I engage in thyroid-friendly metabolic conditioning workouts (under 20 minutes) about 3-5 times a week—in my bedroom! This is what I have time for during this particular phase of my life…and that’s okay. Moving my body regularly is the goal.

Your thyroid is the main metabolism gland.  Every cell  in your body has receptors for thyroid hormone; as a result, the thyroid also controls how sensitive your body is to other hormones, like estrogen, progesterone, testosterone, insulin and cortisol.  If your thyroid is off—either underactive or overactive—other hormones and bodily functions are affected. If you have an underperforming (low) thyroid, you may have low energy, fatigue, brain fog, depression, anxiety, mood swings, a sluggish metabolism and feel cold all the time.

If your thyroid is not working properly, you will  have a hard time losing weight.  You will also likely have digestive issues (such as constipation) and poor elimination; the inability to poop—at least once a day—also contributes to extra weight.

Hormone imbalances occur after giving birth; at perimenopause (the period of hormonal fluctuations prior to menopause that can start from age 35 and last up to 10 to 13 years); menopause (absence of a period for one year); and andropause (a.k.a., male menopause, where testosterone gradually declines, beginning around age 40).

That said, poor food and lifestyle choices—at any age—can lead to hormonal imbalances that cause weight gain.

These imbalances can include insulin resistance, where the body is producing too much insulin (a fat-storing hormone); adrenal dysfunction (under duress, the adrenals release cortisol, a stress hormone; excess cortisol stores fat); and, sex hormone imbalances (e.g., too much or too little estrogen, progesterone or testosterone), like PCOS (polycystic ovarian syndrome) or uterine fibroids.

Discover what your current hormone status is with a Healthy Women’s Lab Panel OR the men’s Testosterone and Prostate Health Panel.

4.  You use calorie counting as your only approach to losing weight.

We have been programmed to believe that we can lose weight simply by cutting calories—either by eating less calories and/or by “burning off” extra calories by exercising more.  This approach treats the body like it is a calculator: Calories In = Calories Out.

Cutting calories usually does result in short-term weight loss.  But, at some point, the weight loss will stop. Why?  Because your body is highly adaptive; it operates more like a thermostat. Your body perceives a low-calorie diet as “STRESS!!”; and, in response to perceived “starvation”, it adapts to a lower calorie intake.  As a result, your metabolism slows down in order to hold onto every calorie it gets—and those calories are more likely to be stored as fat!

Calorie restriction (that is too low for your body and/or consists of mostly ultra-processed foods) also throws your hormones out of balance: you’ll know this because you will feel tired or low energy; feel hungry; and have cravings for fatty, sugary, salty and/or high-calorie foods.

Remember: all calories are not created equal.  What happens when your “breakfast” consists of a Dunkin’ Donuts “Reduced Fat” Blueberry Muffin (410 calories, 40 grams of sugar) and a small iced coffee sweetened with brown sugar syrup (110 calories), versus a 3-egg vegetable omelet (apx. 368 calories) and one cup unsweetened green tea (0 calories)?  Your choices will affect your hormones differently.  For example, the Dunkin’ Donuts combination of caffeine, sugar and fat will increase hunger and cravings, whereas a vegetable omelet, containing protein, fiber and healthy fat, promotes satiety and stable blood sugar.

In my practice, I encourage clients to choose hormone-balancing foods—not count calories.  Weight loss is often a happy side effect of balanced hormones (not the other way around).

5.  You have undiagnosed food sensitivities.

If there is one thing that irritates me to no end, it’s the misguided notion that we can all eat whatever we want or love—as long as it’s in “moderation”.

Sorry…I vehemently disagree.

In my Healthy Body Reset program, clients can choose to eliminate common allergenic foods for 30 days.  Food sensitivities are rampant, and if you have them, you can struggle with losing weight—even if you’re eating “healthy”.  A food sensitivity is not the same as a food allergy, like a peanut allergy, which triggers an immediate immune system response, such as swelling of the tongue and throat, after an exposure.

A sensitivity is usually a delayed reaction (up to 3 days) to a food, drink or food compound that is poorly tolerated by the body.  It can manifest, among other symptoms, as bloating, gas, heartburn, joint pain, fatigue, brain fog, mood swings, acne, migraines, hives, rashes and/or weight gain.  Sometimes, your body responds to a food sensitivity by retaining water.  Food sensitivities can also affect hormones that affect your digestion or metabolism, preventing weight loss (8, 9).

I, myself, have multiple food sensitivities. In addition to gluten, grains, dairy and soy, I have a strong intolerance to “healthy” foods, like apples, figs, citrus and button mushrooms!   Every client with whom I have worked has had at least one food sensitivity (usually more).

We often develop sensitivities to foods that we eat regularly or every day.  When you constantly eat foods to which you are sensitive, this puts your immune system in overdrive, creating a chronic state of inflammation. Some common food sensitivities include eggs, corn, gluten, dairy and soy.

If you’re unsure whether food sensitivities are an issue for you, consider my Do-It-Yourself 7-Day Body Reset Detox program, a whole foods-based detox (so, yes, you will be eating!) that eliminates common allergenic offenders for 7 days, then reintroduces one at a time.

6.  You have gut issues.

Your gut microbiome is home to trillions of microbes, consisting of some 1,000 species of bacteria, both good and bad (10). Approximately 80% of your immune system resides in your gut.  When your gut flora is in balance, it supports healthy digestion, protects you from infection and regulates metabolism.

If the ratio of bacteria in your microbiome is out of balance, where bad bacteria outnumber the good bacteria, this can, over time, lead to chronic diseases, including inflammatory bowel disease, diabetes, heart disease, cancer, autoimmune conditions, like rheumatoid arthritis, and obesity (11, 12).

What creates unhealthy gut flora?  Prescription drugs (e.g., antibiotics and other medications). Birth control pills. Nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin and ibuprofen (e.g., Advil, Motril).  A diet high in processed foods, refined carbohydrates and sugar.  Infections.  Stress. A diet high in inflammatory foods, like wheat and highly refined “vegetable” oils (canola, soybean, corn) that cause intestinal permeability. Overconsuming alcohol (13).

Studies have shown that the microbes living in your gut can determine, to some extent, how easy it is for you to lose weight and how well your metabolism functions.  For example, when too many bad bugs reside in your gut, your body can make too much insulin, which can lead to insulin resistance (14).

How do you know if you have gut issues?  If you have flatulence (gas), IBS, constipation, diarrhea, anxiety, depression, mood swings, joint pain, migraines, any kind of skin condition (eczema, rosacea, psoriasis), chronic sinusitis, post-nasal drip, to name just a few symptoms, you have gut issues!

Can you heal your gut with a probiotic?  Unfortunately, there is no magic bullet. A probiotic is most beneficial when you support your overall health with an anti-inflammatory, hormone-balancing food choices and healthy lifestyle habits.  Once these are in place, you’ll experience the maximum benefits of taking a probiotic.

7.  You skimp on sleep.

If you don’t get enough sleep, you won’t lose weight as quickly as you want—or maybe not at all.

Studies have linked poor sleep with a higher BMI (body mass index) and weight gain (15). In one experimental study, participants—16 healthy adults (ages 22 to 26) —were allowed to sleep 5 hours for 5 consecutive nights.  The result? They gained, on average, approximately 2 pounds (16).

This study reflects my own experience with sleep loss and weight gain.  If I sleep 6 hours (instead of 8), I am, literally, two pounds heavier when I step on the scale in the morning!  Though sleep needs can vary from person to person, most studies have linked changes in weight to people who sleep less than 7 hours nightly (17).

Oversleeping (10-plus hours every day) can be a symptom of poor health (e.g., heart disease) and depression.  The reality, however, is that most people need 8 to 9 hours of sleep for optimal health, including weight management.  If you have a hormone imbalance, like PCOS, or, an autoimmune condition, like Hashimoto’s thyroiditis, your sleep needs are greater—8 to 9 hours.  Being hypothyroid, I know that I need at least 8 hours of sleep.

Sleep has a lot to do with how our bodies gain and lose weight.  Yes…we’re back to hormones!  When you get too little sleep OR you regularly sleep against your natural circadian rhythm (for example, working the graveyard shift), this elevates cortisol, the stress hormone. A consistently high level of cortisol makes you vulnerable to gaining belly fat.  Getting enough sleep also helps you produce human growth hormone (HGH), which helps you lose fat and gain muscle. Blow off sleep…and you deprive your body of a hormone that helps you get the results you want.

Lack of sleep triggers a hormonal domino effect that often leads to overeating. When you don’t get enough sleep, your body makes more ghrelin (the hunger hormone) and less leptin (the satiety hormone), which leaves you feeling hungry and ravenous.  Sleep deprivation raises cortisol levels, which can also increase appetite—and prevent you from losing fat because you make less HGH (human growth hormone).

Researchers found that sleep loss affected eating patterns. Cravings, especially for carbohydrates, intensified.  Study participants also ate smaller breakfasts and larger nighttime meals, eating more carbohydrate, protein and fiber calories—by as much as 42%.  Snacking after dinner, particularly on carbohydrates, also increased, setting the stage for overeating calories and weight gain (18).

Obviously, if you don’t sleep enough, you will feel more exhausted and less likely to exercise. And, so, the cycle continues.

8.  You take a medication where weight gain is a side effect.

Commonly prescribed medications can contribute to weight gain. These include—but are by no means limited to—the following:

–Statins. Statin use is associated with increased calorie intake due to reduced levels of leptin, the satiety hormone, which can lead to weight gain. In a 2018 study published in Physiological Reports, researchers conducted an invitro experiment using human white preadipocytes cells that were treated with 2 statins, simvastatin and atorvastatin. The objective was to see the direct effect that statins would have on leptin expression; in other words, would statin treatment increase or decrease leptin levels?

What they found: in response to atorvastatin and simvastatin treatment, leptin levels decreased by 20% (19). When leptin is low, this signals “starvation!” to the brain, and, consequently, triggers an increase in appetite that leads to greater food intake—and weight gain over time.

–Corticosteroids (aka, glucocorticoids). A synthetic prescription medication (e.g., Prednisone, cortisone shots, etc.) that reduces inflammation in the body, corticosteroids are often prescribed for pain relief; autoimmune conditions, like lupus or rheumatoid arthritis; or, health conditions, like asthma or eczema. While glucocorticoids, a subcategory of corticosteroids, can be an effective treatment for pain, weight gain is a common side effect of long-term glucocorticoid treatment (20). In one study, researchers found that substantial weight gain occurred in 70% of all patients using chronic corticoid therapy (21). The weight gain associated with glucocorticoid therapy—in apx. 20% of patients—can be significant…upwards of 22 pounds or more in the first year of treatment (22).

–Beta blockers. Used to treat heart and circulatory conditions (e.g., coronary artery disease, angina, hypertension, etc.), beta blockers are strongly linked with weight gain, especially in the first few months of treatment (23, 24). Beta blockers can also negatively affect cholesterol and insulin sensitivity, increasing the potential for new onset diabetes (25, 26).

–Psychiatric drugs. As of 2023, 11.4% of adults, ages 18 and over, took a prescription medication for depression, with women (15.3%) being twice as likely to be taking an antidepressant than men (7.4%) (27). Among antidepressants, most SSRI’s (Selective Serotonin Reuptake Inhibitors), like Paxil, Lexapro and Zoloft, are associated with weight gain, especially if taken long-term (a year or more) (28).

Weight gain is a common side effect of psychiatric drugs used to treat depression, anxiety, bipolar disorder and schizophrenia (29). Psychotropic medications, including antidepressants, antipsychotics and mood stabilizers, can potentially cause a weight gain of 4 to 37 pounds over the course of treatment (30). 

–Birth control pills. If and when you started taking the pill, did you gain weight? I know I did! I was 21 when I took the pill. Within 3 months, I gained 10 pounds, despite being very physically active. I felt miserable and out-of-balance because I was bloated and swollen all the time. After 3 months, I stopped taking the pill—and never ever  took hormonal contraceptives after that experience. Although the mainstream medical narrative often dismisses anecdotal reports of the birth control pill causing weight gain as a “myth”, “many women report weight gain as a side effect, and it’s actually listed as a side effect in the package inserts,” writes Dr. Jolene Brighten, a naturopathic endocrinologist  and author of Beyond the Pill  (31). When you’re on the pill, your body is trying to process synthetic (lab-made) forms of estrogen and progesterone—often much more potent than natural estrogen and progesterone—which can then promote fluid retention; affect hormones regulating hunger, appetite and metabolism; and negatively affect liver and gut health, also key in weight management.

Deciding to stop or taper off a medication is always a conversation you need to have with your doctor. For example, you should never stop taking an antidepressant (especially SSRIs) cold-turkey because you can potentially experience severe withdrawal symptoms.

9.  You have experienced trauma.

“Trauma” literally means wound, shock, or injury. Psychological trauma results from an event—it can be a one-time occurrence or an ongoing series of occurrences—perceived as harmful or life-threatening (32). There are different types of trauma, including acute (e.g., a car accident, assault), chronic (e.g., bullying; emotional, physical and/or sexual abuse); and complex (e.g., repeated child abuse).

Trauma can adversely impact weight.

Interestingly, the significance of Adverse Childhood Experiences (ACEs) was accidentally discovered in an obesity clinic run by Dr. Vincent Felitti, chief of Kaiser Permanente’s Department of Preventive Medicine, in 1985. Felliti’s program had a 50% dropout rate every year for 5 years. Mystified, and wanting to understand why this was happening, Felitti and his colleagues interviewed a sample of dropouts. What they discovered: Of the 286 dropouts interviewed, most had been sexually abused as children (33).

This discovery led Felliti and Dr. Robert Anda, a medical epidemiologist, to develop a scoring system for ACEs. An ACE score refers to the cumulative score of adverse childhood experiences that one has lived through between ages 0 to 17. The ACE score includes the following categories: abuse (physical, emotional or sexual); neglect (emotional or physical) and household challenges (domestic violence, substance/alcohol abuse, mental illness, parental separation/divorce and incarceration, where a household member went to prison) (34). A higher ACE score indicates greater exposure to childhood trauma and, consequently, a higher risk of medical, mental, and social problems as an adult.

In a 2022 study published in Clinical Child Psychology and Psychiatry, researchers found that ACEs are not just associated with the prevalence of obesity, but also with its severity: patients with severe obesity were more likely to have a a high ACE score (50%) compared to others (24-25%). Also, the average Body Mass Index (BMI) in the high-risk ACE group was nearly 4x higher than those in the low-risk ACE group (35).

Experiencing abuse in childhood, especially sexual abuse, significantly changes a victim’s brain, altering its function, cognition and emotion (36). Trauma can also result in a hypervigilant nervous system, where your nervous system is always on “high alert” for potential threats. Your fight-or-flight stress response is always “on”, which increases levels of cortisol, a fat-storing stress hormone. Chronically elevated levels of cortisol is linked to weight gain.

To this point… In a study published in Pediatrics, researchers tracked the body mass development of two groups of females over two decades, from ages 6 to 27. One group consisted of 84 females with confirmed childhood sexual abuse. The second group consisted of 89 females (demographically similar to the first group) who had not been abused. What researchers found: While obesity rates were not different in childhood or adolescence for both groups, once these women reached young adulthood (ages 20 to 27), the sexually abused female subjects were significantly more likely to be obese (42.3%) than the non-abused group (28.4%). (37)

Unfortunately, childhood sexual abuse, including incest, is an all-too- common form of trauma. For example, when I worked with 61-year-old Tamara (not her real name), weight loss was a main goal as she had long struggled with her weight. When Tamara shared her history with me, I understood why her struggle felt so mammoth: Tamara had been repeatedly sexually abused by six different family members between the ages of 6 and 10. At 21, she married a man who physically abused her for years before she was able to leave him. Trauma elevates stress hormones and affects hormone signaling that can contribute to overweight and obesity. Extra weight may also serve as a subconscious form of “protection” from an abuser, of which many victims are not consciously aware.

10.  You are over-exposed to environmental toxins on the regular.

Nearly 20 years ago, when I was a freelance writer, the health editor at Oprah Magazine asked me to write a piece on “obesogens”. I had never heard of environmental obesogens before, and I had no idea how they could possibly affect health. After interviewing a number of experts for the article, I learned that:

Environmental toxins, many of which are synthetic chemicals, a.k.a., endocrine disrupting chemicals (EDCs), are called “obesogens” because EDCs can interfere with our endocrine system and, consequently, the hormones that regulate our weight and metabolism (38).  The endocrine system consists of tissues and glands, like the thyroid, pancreas, pineal and adrenal glands, that create and release hormones that affect weight and metabolism (39).

EDCs can disrupt natural hormone balance and function and metabolic processes, leading to increased fat storage and weight gain by (40, 41):

–Increasing the total number of fat cells
–Increasing fat storage in existing fat cells
–Increasing production of new fat cells
–Shifting calorie burning to calorie storage
–Altering your gut microbiome to promote food storage
–Altering hormones that affect appetite and fullness

At last count, 1,000 chemicals were identified as endocrine disrupting chemicals (42).  EDCs are found in virtually every product we consume, including pesticide-sprayed produce and grains, personal care products, cosmetics, food and beverage packaging, toys, infant formula and baby food, carpets and household cleaning products, among many others (43). Contact with EDCs can occur through inhalation (the air we breathe); absorption (through products applied to the skin); ingestion (food that we eat); and through the water we drink. Even low doses of EDCs can negatively affect our endocrine system and lead to health problems, especially in utero and in children (44).

A few common EDCs include (45):

–Bisphenol A (BPA). Used in plastics

–Phthalates. Used to soften plastics and also as a fixative for scent. Found in everything, from shower curtains and garden hoses, to personal care products. Phthalates also leach into food through food packaging; e.g., fast food, canned food and processed foods (46).

–Atrazine. A synthetic herbicide sprayed on crops like corn, sorghum and sugarcane, as well as lawns and golf courses.

–Organophosphates. Used as insecticides and herbicides sprayed on conventional crops.

–Organobromines. Used as flame retardant.

–Monosodium Glutamate (MSG). Used as a seasoning for frozen foods, salty snacks, sauces and sausages.

–Perfluorooctanoic acid (PFOA). Used in non-stick cookware, waterproof clothing and microwaveable food items.

While we cannot avoid or remove EDCs entirely, we can make informed choices—whether it means choosing organic food, filtering our water or using less plastic and more glass—to reduce our exposure to EDCs as much as we can.

I know… It’s easy to feel overwhelmed but start small. Try a 7-Day Seasonal Cleanse, where you will be eliminating inflammatory offenders and making mindful food (emphasis on organic) and self-care choices.

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33  Stevens, Jane Ellen. “The Adverse Childhood Experiences—the largest, most important public health study you never heard of—began in an obesity clinic.” ACES Too High. Oct. 3, 2012.

34 “What are ACEs?” American Psychiatric Association Foundation. Accessed 8/11/25.

35  Mahmood S, Li Y, Hynes M. Adverse Childhood Experiences and Obesity: A One-to-One Correlation? Clin Child Psychol Psychiatry. 2023 Apr;28(2):785-794.

36 Konopka LM. The impact of child abuse: neuroscience perspective. Croat Med J. 2015 Jun;56(3):315-6.

37  Jennie G. Noll, Meg H. Zeller, Penelope K. Trickett, Frank W. Putnam; Obesity Risk for Female Victims of Childhood Sexual Abuse: A Prospective Study. Pediatrics. July 2007; 120 (1): e61–e67.

38, 42, 45  Gupta R, Kumar P, Fahmi N, Garg B, Dutta S, Sachar S, Matharu AS, Vimaleswaran KS. Endocrine disruption and obesity: A current review on environmental obesogens. Current Research in Green and Sustainable Chemistry. 2020 Jun; 3:100009.

39 “Endocrine System.” Cleveland Clinic. Accessed 8/11/25.

40  “What Are Obesogens, and Should We Be Concerned?”  Healthline.com.

41  Heindel JJ, Blumberg B, Cave M, Machtinger R, Mantovani A, Mendez MA, Nadal A, Palanza P, Panzica G, Sargis R, Vandenberg LN, Vom Saal F. Metabolism disrupting chemicals and metabolic disorders. Reprod Toxicol. 2017 Mar;68:3-33.

43, 44  “Endocrine Disruptors.” National Institute of Environmental Health Sciences. Accessed 8/12/25.

46  “Most foods contain toxic phthalates. Now what?” CSPI.org.

You are not alone.

Your hope to lose weight has kept the weight loss and weight management market—companies like Jenny Craig, Weight Watchers, Nutrisystem, Herbalife, Golds’ Gym, etc.—raking in BIG bucks—at a projected $263 billion in revenue by 2025 (1).

But here’s the rub. In my private functional health coaching practice, I have worked with clients who have participated in programs, like Weight Watchers, multiple times, each time losing some weight, but then regaining the weight they lost—and then some. As a CBT coach, I have also worked with clients who had bariatric surgery (weight loss surgery), then, regained any weight lost. I have also worked with clients who wanted to get weight loss surgery, but were told they needed to lose weight first  before they would be eligible.

Why is it so hard to lose weight—and to keep weight off long-term?

It starts with our beliefs around weight and weight loss.

Historically, being overweight or obese has been perceived as a character flaw, from having poor self-control, to being downright lazy or gluttonous. Yet, in 2023, nearly 75% of American adults are overweight or obese (2). We can’t all “lack willpower”! Our collective weight gain can be attributed to a convergence of biological, metabolic, environmental, lifestyle, cultural and economic factors.

Achieving sustainable weight loss is often a layered process. Yet, for decades, public health officials, celebrity doctors and mainstream media have indoctrinated us with simplistic messages, like:

• • “Eat less. Exercise more.”
  • “Just exercise more.”
  • “Watch portion sizes”, a.k.a. “Just eat less.”
  • “Calories in = Calories out.”
  • “Eat low fat.”
  • “Try X diet / shake / product / pill, and you’ll lose weight fast!”
  • “It’s your fault: you lack willpower OR you’re not trying hard enough.”

Our beliefs seep into our thoughts, which affect our emotions and influence the everyday choices that we make (or don’t make), and, ultimately, affect the outcome that we experience.

For example, let’s say your doctor tells you that you must lose weight before having heart surgery. You believe that exercising more will help you lose that weight. You start walking every day and manage to walk 5 days in a row. Work suddenly gets busy, and your daily walks go out the window. You feel defeated and depressed. Thoughts like, “I’ll never lose weight no matter how much I try” creep in. Your mood tanks. Cravings for high-sugar, high-carb foods are intense. You choose to eat pizza and ice cream because, in the moment, you feel better. And…we’re back to Square One.

Beliefs are a powerful part of the programming that runs our subconscious.

If you are struggling to lose weight; if you keep losing, then regaining weight; or, if you feel overwhelmed by the prospect of losing weight, consider challenging the beliefs you have about weight and weight loss.

Belief #1:  I’m “healthy”, but I just can’t seem to lose weight—no matter what I do!

Hmmmm…are you really “healthy”? Today, “good health” is commonly perceived—and marketed—as an absence of disease (e.g., testing ‘negative’ for C*VID).

True health, however, reflects a state of mind-body balance and functional vitality.

What are key indicators of good health and vitality?

• • Being at an optimal weight (a healthy weight for your age, size and frame)
  • A strong immune system (the ability to fend off and/or recover from bacterial or viral infections quickly)
  • Having consistent, stable energy throughout the day (without caffeine or sugar)
  • Experiencing restful and restorative sleep (without sedatives or alcohol)
  • Having healthy bowel movements every day (without caffeine or laxatives)
  • Clear skin
  • Healthy hair (no excessive shedding or hair loss)
  • Regular menses without debilitating pain or excessive bleeding (for women)
  • Good cognitive function (able to focus and think clearly)
  • Excellent oral health (no bleeding gums, gum disease or cavities)
  • A healthy heart
  • Being metabolically flexible (your body’s ability to switch between different fuel sources—e.g., fuel from food or fuel already stored in the body—helps support energy production, stablize blood sugar, minimize cravings and improves fat burning (3)).
  • Able to engage in daily movement / exercise without pain or aches
  • Balanced mood (indicating stable emotional and mental health)

Weight gain = Inflammation

What causes inflammation? Blood sugar imbalances. Nutrient deficiencies. Hormone imbalances. Too little or poor-quality sleep. Food intolerances. Medications. Undereating. Overeating. Poor quality food. Eating inflammatory foods. Hidden infections. Poor gut health. Environmental toxins. Toxic relationships. Unresolved trauma. And more.

Weight gain is a symptom that your body is out-of-balance physically, emotionally, psychologically and/or spiritually. And, until that imbalance(s) is addressed, any weight you lose is likely to come back.

The good news? Comprehensive lab work can reveal an underlying health condition (e.g., anemia, diabetes), hormone imbalance (e.g., thyroid, adrenal, too much or too little sex hormones, etc.) and/or inflammation that may prevent you from losing weight—or, in some cases, may even be causing weight gain. You can SAVE on this discounted Resolution Lab Panel here.

Even with insurance, many people have high deductibles and end up paying out-of-pocket for labwork (that is not comprehensive) anyway. Direct lab testing is an excellent option because you do NOT need a script from a doctor, and lab test results are emailed directly to you. You can then take the lab test results to your doctor or healthcare practitioner of your choice, including myself, for assessment. Direct-to-consumer labwork is not covered by insurance. However, you choose and only pay for the labs you want (no surprise charges if you are on a budget!). As I have Hashimoto’s thyroiditis, I regularly order my own labs to stay on top of my health—and save 50-80% in the process. For example, when I went for my annual physical 2 years ago—even with insurance—I would have had to pay $300 out-of-pocket for a Vitamin D test vs. just $50 via direct order labwork. I also appreciate the option of choosing reasonably priced labwork that is typically NOT covered by insurance (e.g., advanced cholesterol profile, complete thyroid panel, etc.). Interested? Click here to use my affiliate link to order your own labs.

Reframe: I’m going to schedule comprehensive bloodwork and check if any underlying health conditions or deficiencies might be preventing me from losing weight.

Belief #2:  I’m getting older…so, it’s “natural” to put on some weight.

LOL…in my practice, I have had men and women in their mid-20s use this rationale to explain weight gain! In reality, men and women typically reach their physical peak between their late 20s to early 30s; so, no, it’s not “natural” to gain weight in this age range.

At certain stages in life—e.g., post-pregnancy or at midlife, when men go through andropause (male menopause) and women transition to perimenopause, then menopause—weight gain is possible because of unstable, fluctuating, or low levels of hormones, which can affect stress hormones and fat storage. Not because you are “older” per se. This transition can be managed non-pharmaceutically with food choices, lifestyle, more rest, relaxation and distress tolerance strategies.

Regardless of age, medications can be a culprit in weight gain (4). These can include: synthetic hormones (e.g., birth control pills or conventional HRT); some antidepressants (e.g., Zoloft, Paxil); corticosteroids (e.g., Prednisone); antipsychotic meds; as well as some migraine, epilepsy, diabetes and blood pressure medications. If prescription drugs are a necessity, you will be less prone to gain weight (if listed as a side effect) when you make healthier food and lifestyle choices.

Reframe (applicable at any age!): I have gained weight; I need to pay closer attention to—and be willing to adjust—my food choices; lifestyle habits; mindset and/or any medications that I am taking.

Belief #3.  I have been faithfully eating less calories (or points), but I am not losing weight!

Calories are units of energy that a food or drink provides. The Dietary Guidelines for Americans recommends 1,600-2,400 calories daily (for women) and 2,000-3,200 calories daily (for men), depending on age, weight, sex and physical activity (5).

However, not all calories are created equal!

Consider what happens when your “breakfast” consists of a Dunkin Donuts Blueberry Muffin (460 calories, 41 grams of added sugar) and a large coffee with French Vanilla Swirl (220 calories, 42 grams of added sugar) versus a home-cooked 3-egg omelet with spinach and mushrooms (apx. 337 calories; 0 grams added sugar) and a cup of unsweetened green tea (0 calories). Your choice will impact your hormones differently.  For example, the first combination of caffeine, sugar and refined carbs (flour) will exponentially increase hunger and cravings and negatively affect mood (greater anxiety and irritability). That excess sugar—in the form of processed / refined carbs—is then stored as fat around the belly. Even if you are restricting calories. On the other hand, the second choice—a whole foods-based meal containing protein, fiber (a.k.a. green vegetables) and healthy fat—will promote satiety and stabilize blood sugar. You feel full longer, have less cravings, more natural energy, and a more balanced mood. You will eat less naturally.

Reframe: Instead of obsessively counting calories, I pay attention to the quality of calories I choose to eat or drink.

Belief #4: “I just need to watch portion sizes” (a.k.a. “Just eat less.”)

The misguided belief that we can eat whatever we want or love, including chips, pizza, pasta, tacos, etc.—in “moderation” (as in smaller portion sizes)—has long been promoted by commercial weight loss programs Depending on the program, “moderation” may be defined by calories, points or carbs consumed.

Unfortunately, “moderation” doesn’t work if you have food intolerances or food sensitivities. Estimated to affect at least 20 percent of the population in industrialized countries, food intolerances make it hard to lose weight—no matter how “small” a portion you eat (6). Common food intolerances include wheat, gluten, dairy, eggs, soy, corn, nuts, nightshades and yeast.

A food sensitivity is not a food allergy. A food allergy is an IgE-mediated response that causes an immediate and acute histamine reaction after ingesting a food (e.g., peanuts). Food sensitivities trigger an IgG-mediated response; they are not life-threatening; and they often involve the gut, skin and/or respiratory system. Food sensitivity symptoms can include bloating, rashes, headaches, fatigue, runny nose, post-nasal drip, achy joints and more, and can take up to 72 hours after consuming a food to present.

When you have hidden food sensitivities, your immune system is constantly reacting to the foods you eat, creating a state of chronic inflammation. Inflamed cells and tissues retain more fluid, creating water retention that contributes to unwanted weight gain.

So…if you are sensitive to gluten, yet you eat toast at breakfast, pizza at lunch and pasta at dinner, you are creating a chronic state of inflammation in your body that actually contributes to weight gain.

Reframe: I will remove gluten and dairy for 3 weeks and/or do a whole foods-based cleanse, like the DIY 7-Day Body Reset Cleanse, to identify any food sensitivities and reduce inflammation.

Belief #5:  I need to go to the gym more OR increase the duration, frequency, or intensity of my exercise.

When clients tell me that they want to lose weight, they often cite “exercising more” as the #1 way they will reach their goal. I get it. For decades, I clung to this misguided belief, which had me doing some crazy things back in the day, like heading to the gym at 11:30PM to run a few miles on the treadmill! Or, going for a run outside when it was a frigid 15 degrees or a sweltering 97-degrees. I love good food, and since I was not willing to “eat less”, I chose to “exercise more”.

Time and time again, we’ve been told that we need to “exercise more” to lose weight. Yet, “exercising more” is not a practical option for many of my clients who have acquired disabilities, movement restrictions due to injury, limited physical mobility or chronic pain.

And, while exercise has myriad health benefits, exercise alone will not help you lose weight.

Relying only on exercise to lose weight can result in the following:

You feel entitled to eat unhealthy foods. The “halo effect” of having exercised (e.g., I was “good”!) can make you feel entitled to eat—or overeat—a favorite high sugar food, like pizza, cheesecake, soda, etc.

You burn way less calories than you think. In reality, it is difficult to create a calorie deficit through exercise alone. Eat one New York-style slice of pizza, and you are consuming 400 to 500 calories, roughly 58 g carbs, 20 grams of unhealthy fat and loads of sodium. You would have to spend a lot of time and energy exercising to ”burn off” those calories (and/or carbs). Keep in mind: the average person burns apx. 100 calories for every mile of walking or running.

Exercise is usually the first thing to go when my clients get busy or have to travel…”no time”!

“Exercising more” creates a hormonal chain reaction (7).  Increasing the frequency, intensity, or duration of exercise also increases hunger and cravings. This can cause you to overeat or to crave fatty, high-sugar, carb-starchy or salty foods that sabotage your weight loss efforts.

Too much exercise (for your body) or overtraining can lead to hormone imbalances (for example, high cortisol, low thyroid)—causing you to gain weight.

Instead of “going to the gym more”, think about ways you can incorporate consistent movement every day. Making thoughtful food choices—eating less sugar, refined carbohydrates and processed foods and more nutrient-dense, anti-inflammatory whole foods—will, over time, help maintain weight when you eat less and exercise less.

Reframe: How can I consistently engage in safe (and enjoyable) movement every day?

Belief #6:  Eating frequent, smaller meals helps you lose weight.

The idea behind this oft-dispensed weight loss advice is that eating frequent meals will help boost metabolism, reduce hunger (thereby preventing you from overeating) and balance blood sugar.

Research, however, proves otherwise.

Hunger, energy and cravings are powerful hormonal cues. Eating frequent meals can distort natural hunger cues and actually cause you to overeat. In a study published in The Journal of Nutrition, researchers assessed the eating frequency of 18,696 US adults (aged 20 and older). The results? Participants who ate more frequently, whether meals and/or snacks, were more likely to be obese and have central obesity, a.k.a. abdominal obesity (8). In another study, published in Obesity, researchers divided participants into two groups. Both groups consumed the same number of calories. However, one group ate 3 meals a day, while the other group ate 6 smaller meals divided throughout the day. The results?

Participants who ate smaller, more frequent meals (in this case, 6 meals / day) experienced increased appetite, increased desire to eat more, felt less full between meals, did not burn more fat or have improved blood sugar (9).

Eating more frequently also spikes blood sugar more frequently, especially if you are continually eating, grazing or snacking on high-carbohydrate, high sugar meals or snacks (10). Overall, eating less meals with higher protein content helps balance blood sugar. Keep in mind, too, when you are constantly eating throughout the day, your body is always burning sugar; it never gets to the point where it burns fat.

Reframe: I listen to my natural hunger cues and will be mindful of eating more protein-rich meals.

Belief #7.  I need willpower—iron-clad self-discipline—to lose weight.

 Research has shown that willpower is like a battery. It can be drained, and it can be recharged. Imagine starting a busy work day with an iPhone at 17% battery power. You can only use it for a short time before the phone loses all of its juice. Similarly, human willpower consists of three batteries with its own reserves: mental, emotional, and physical (11). All three must be in balance and fully charged to ensure optimal willpower.

The reality, however, is that most people have busy, stressful lives and are already running on a low battery. “Dieting”— following a conventional “eat less, exercise more” model—only further drains your physical battery (e.g., you may be eating too much of the wrong calories/too little of the right calories); your mental battery (e.g., constantly thinking about “bad” vs. “good” foods); and your emotional battery (e.g., you feel stressed and anxious about sticking to your diet and deprived of pleasure).

As a result, relying only on willpower rarely results in sustainable weight loss.

The key, instead, is to incorporate mindfulness and planning strategies for healthy weight management. Studies suggest that mindfulness interventions can contribute to significant weight loss (12). The first step is awareness. When it comes to losing weight, you must first become aware of your eating habits, biofeedback cues (e.g., hunger, energy, cravings), lifestyle habits, stressors, triggers, and thoughts/emotions around food. By incorporating mindfulness strategies, you can then plan to make changes that support your overall health, which translates into weight loss.

For example, I recently worked with Nadia (not her real name) a client in her early 20s who suffered from C-PTSD, chronic anxiety and low energy. The food log that I had her keep revealed erratic eating patterns, excessive caffeine and high sugar foods, refined carbohydrates and late-night snacking. Once Nadia became mindful of eating more whole food meals at regular times, cut out caffeine, and reduced her sugar intake, her anxiety level dropped significantly. She then had more energy to go the gym consistently (3x / week) and lost a few pounds in the process. Without “dieting”.

Reframe:  Mindfulness and planning strategies can help me make choices that support healthy weight loss.

Belief #8:  Eating organic produce, pasture-raised meats and wild-caught fish doesn’t matter.

Feeding your body organic food can support healthy weight loss. Organic foods contain more nutrients, antioxidants, beneficial compounds and improved fatty acid profiles (in dairy and meat) than conventionally grown or raised produce or livestock.

In a study of over 62,000 participants, researchers analyzed how frequently participants consumed organic foods and the effect on weight. What researchers found:

Eating more organic foods was associated with a lower increase in BMI (Body Mass Index) and a lower risk of obesity (13).

Higher organic food consumption is also associated with a lower risk of metabolic syndrome, a group of risk factors that raises your risk of heart disease (14). Another advantage? Organic foods do NOT contain (or very minimally) pesticide residues, heavy metals (e.g., cadmium), synthetic fertilizers and antibiotic-resistant bacteria (15).

Pesticides matter. As obesogens, chemicals that disrupt hormones and promote weight gain, pesticides have been linked to decreased sperm count, erectile dysfunction, male infertility, ovarian disorders, thyroid problems, decreased fertility in women, low birthweight, obesity and diabetes.  The good news?  Today, affordably priced, fresh and frozen organic produce and meats can be found everywhere, from Whole Foods and Amazon, to Target and Wal-Mart.

Reframe: I will choose to eat organic whole foods as much as possible.

Belief #9:  I have bad genes. Everyone in my family is overweight or obese. It is inevitable that I am (or will be) overweight / obese.

The good news: Genes are not your destiny!

As Dr. Bruce Lipton, a former professor of medicine at Stanford University, world-renowned stem cell biologist and author of The Biology of Belief, has observed:

“A person’s health isn’t generally a reflection of genes, but how their environment is influencing them. Genes are the direct cause of less than 1 percent of diseases: 99 percent is how we respond to the world.”

Epigenetics, a field of science that studies how genes are expressed, has positively shown that our environment (e.g. including exposure to toxins and toxic relationships), food choices, lifestyle habits, thoughts and beliefs can literally “turn off” bad genes and “turn on” good genes.  This means that even if you have a family history of Type 2 diabetes, Alzheimer’s, breast cancer or an autoimmune condition, like Hashimoto’s thyroiditis or rheumatoid arthritis, your food choices, lifestyle and mindset can dramatically increase the odds that you will not have that health problem.

Our beliefs can affect health outcomes. Let’s say you receive a cancer diagnosis. You are told that you have 6 months to live. If you believe that doctors are always right, you will believe that death is inevitable. You would lose hope. You would feel depressed, fearful and anxious, emotions that tank your immune system—and your health. Your belief in your doctor and his/her prognosis becomes a self-fulfilling prophecy.

On the other hand, you may believe that your cancer diagnosis is a wake-up call. You become pro-active in researching your options and exploring alternative therapies to conventional treatments. You change your diet. You meditate. You eliminate toxic relationships. You live every day with purpose, appreciation and gratitude. Your beliefs spur you into taking action that might very well put your cancer in remission.

Our thoughts—negative or positive—are powerful. They trigger emotions that, literally, change the chemistry of our cells, thereby affecting our physical health. Studies have shown that psychological distress (symptoms of depression and anxiety) are associated with increased risk of death from cancer and poorer cancer survival (16).

Reframe: I can create a positive environment—through my food choices, lifestyle habits, thoughts and beliefs—that supports positive health outcomes.

Belief #10:  Healthy eating is boring.

For many people, “healthy eating” is synonymous with “restriction” and “boring” as in “No sugar = No fun!”. Healthy eating frequently conjures up images of bland, tasteless food that is expensive, time-consuming to make, and, ultimately, unsatisfying.

Unfortunately, we now live in a culture where we expect food to “entertain” us. Our expectation is that food should provide us with an “experience” of being novel and fun, as well as being cheap, tasty and, of course, convenient (17).

In addition, the prevalence of hyper-palatable foods—typically processed foods with appealing combinations of fat, sugar, carbohydrates and salt (think cheese, potato chips, ice cream and crackers)—has skewed American tastebuds. A study, published in Obesity, found that most foods listed in the US Food and Nutrient Database for Dietary Studies meet the criteria for hyper-palatability, including foods labeled “low”, “reduced” or “no” sugar, fat, sodium and /or sugar.

Eating a variety of hyper-palatable foods is associated with excess calorie intake and weight gain long-term (18). The more variety in flavor, the more we eat and the more we crave, making it hard to stop eating after “just one” bite or serving. Ultra-processed foods are designed to “hook” you into eating more.

On the other hand…have you ever come home to the wonderful aroma of a cinnamon roast chicken in the oven? Or a beef bourguignon of grass-fed beef and organic vegetables in a red wine sauce simmering on the stove? Enjoyed seared five-spice seared duck breast at home? Savored spiced turkey-apple ragu over zoodles or steamed broccoli with minced gingerroot and a drizzle of sesame oil?

Home-cooked whole foods, flavored with fresh and dried herbs, spices, citrus and other seasonings, provide a flavorful, satisfying and nourishing experience. Hardly “boring”! Eating more meals prepared at home is also associated with:

–A higher probability that your BMI (Body Mass Index) will be in the “normal” range (19).
–A greater likelihood that your body fat percentage will be in the “normal” range (20).
–Less weight gain (21).
–Lower risk of obesity (22).

Reframe: I can prepare easy, simple meals that are flavorful and satisfying—even on a budget.

Sources

1  MarketWatch. Nov. 4, 2022

2  CDC. Obesity (2017-Mar 2020) and Overweight (2017-2018).

3  Reuben L Smith, Maarten R Soeters, Rob C I Wüst, Riekelt H Houtkooper, Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease, Endocrine Reviews, Volume 39, Issue 4, August 2018, Pages 489–517.

4  Wharton S, Raiber L, Serodio KJ, Lee J, Christensen RA. Medications that cause weight gain and alternatives in Canada: a narrative review. Diabetes Metab Syndr Obes. 2018 Aug 21;11:427-438.

5  U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020

6  Zopf Y, Baenkler HW, Silbermann A, Hahn EG, Raithel M. The differential diagnosis of food intolerance. Dtsch Arztebl Int. 2009 May;106(21):359-69; quiz 369-70; 4 p following 370.

7  Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology. 2017 May;152(7):1718-1727.e3.

8  Kentaro Murakami, M Barbara E Livingstone, Eating Frequency Is Positively Associated with Overweight and Central Obesity in US Adults, The Journal of Nutrition, Volume 145, Issue 12, December 2015, Pages 2715–2724

9  Ohkawara, K, Cornier, M-A, Kohrt W.M., Melanson, E. Effects of Meal Frequency on Fat Oxidation and Perceived Hunger. Obesity (Silver Spring). 2013 February; 21(2): 336–343.

 10  Michael E. Holmstrup, Christopher M. Owens, Timothy J. Fairchild, Jill A. Kanale. Effect of meal frequency on glucose and insulin excursions over the course of a day. e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, Volume 5, Issue 6, 2010, Pages e277-e280.

11  Lose Weight Here. Jade Teta and Keoni Teta. June 7, 2016.

12  Olson KL, Emery CF. Mindfulness and weight loss: a systematic review. Psychosom Med. 2015 Jan;77(1):59-67.

13  Kesse-Guyot, E., Baudry, J., Assmann, K., Galan, P., Hercberg, S., & Lairon, D. (2017). Prospective association between consumption frequency of organic food and body weight change, risk of overweight or obesity: Results from the NutriNet-Santé Study. British Journal of Nutrition, 117(2), 325-334.

14  Baudry J, Lelong H, Adriouch S, Julia C, Allès B, Hercberg S, Touvier M, Lairon D, Galan P, Kesse-Guyot E. Association between organic food consumption and metabolic syndrome: cross-sectional results from the NutriNet-Santé study. Eur J Nutr. 2018 Oct;57(7):2477-2488.

15  Vigar V, Myers S, Oliver C, Arellano J, Robinson S, Leifert C. A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients. 2019 Dec 18;12(1):7.

16  Wang YH, Li JQ, Shi JF, Que JY, Liu JJ, Lappin JM, Leung J, Ravindran AV, Chen WQ, Qiao YL, Shi J, Lu L, Bao YP. Depression and anxiety in relation to cancer incidence and mortality: a systematic review and meta-analysis of cohort studies. Mol Psychiatry. 2020 Jul;25(7):1487-1499.

17  Mary Avant. QSR Magazine. Dec. 2017.

18  Johnson F, Wardle J. Variety, palatability, and obesity. Adv Nutr. 2014 Nov 14;5(6):851-9.

19, 20  Mills S, Brown H, Wrieden W, White M, Adams J. Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. Int J Behav Nutr Phys Act. 2017 Aug 17;14(1):109.

21, 22  Zong G, Eisenberg DM, Hu FB, Sun Q (2016) Consumption of Meals Prepared at Home and Risk of Type 2 Diabetes: An Analysis of Two Prospective Cohort Studies. PLOS Medicine 13(7): e1002052.

Eat less + Exercise more + Willpower = Weight loss.

What if I told you that, in order to lose weight…
–You would not have to starve yourself.
–You would not have to count calories.
–You would not have to count “points”.
–You would not have to weigh your food.
–You would not have to eat miniscule, spa-sized portions.
–You would not have to “go to the gym more”.
–You would not have to take up CrossFit or train for a marathon to get results.
–You would not have to rely on having iron-clad willpower to succeed. (To be clear, being mindful and patient matters; willpower, less so).

Trust me…I’ve tried it all.  Until 2013, the year that I was diagnosed with Hashimoto’s thyroiditis, an autoimmune thyroid disease, I often struggled with bloating, all-over body puffiness, and extra pounds (especially during the summer) that I could not shed despite being disciplined about:

• 3 day juice fasts, where I drank ONLY freshly made, organic green juices or “detox” juices.  At the same time, I ran 7 miles each of those 3 days. The result? I was irritable, quick to anger, hungry and exhausted. Yes, I would lose 3-4 pounds, but I also instantly regained it within a day or two!
• Ramping up my cardio and running 35 to 40 miles a week.
• Going to the gym MORE…as in 2 to 3 hours 5 to 6 days a week!
• Counting calories. I have several years worth of notebooks, itemizing the calorie count of every meal I ate!
• Doing 500 to 800 crunches 4 to 5 times a week.
• Weighing my food religiously.
• Avoiding red meat altogether and eating mostly “vegetarian”.

The end result of my efforts? A very temporary weight loss—and, sometimes, not at all!

Truth? Counting calories (or points) in order to achieve some variation of the “eat less, exercise more” approach to weight loss often results in short-term weight loss that is NOT sustainable.

A study published in the International Journal of Obesity drives this point home: when researchers assessed how successfully study participants—845 men and women, aged 20 to 45—were able to successfully maintain their initial weight loss long-term, they found that only 5% of those who had successfully lost weight were able to keep that weight off over a three year period.¹

A high-profile case in point: The reality show, The Biggest Loser, which ran from 2004 to 2016, featured obese or overweight contestants, competing for a cash prize. The winner? Whoever lost the highest percentage of weight relative to their starting weight. Some contestants lost as much as 100 to 200 pounds through severely calorie-restricted diets and, literally, hours of exercise. In 2015, when researchers conducted a follow-up study of Season 8 (2009) contestants, they found that 13 of 14 contestants had regained weight; in fact, 4 contestants were now heavier than before the competition.^2,3

Contrary to popular belief: your body does not operate like a calculator (e.g., eat less calories + burn more calories = weight loss). Instead, it functions more like a thermostat, constantly adapting, reacting and changing to internal and external cues. In other words, your metabolism fights back. This is why rebound weight gain is common with rapid weight loss. Virtually all of The Biggest Loser contestants now have slower metabolisms and burn fewer calories at rest than before they began the competition, researchers discovered.⁴

What many people, trying to lose weight, fail to understand is that taking an eat less, exercise more approach affects your HORMONES in a way that can lead to urgent or insatiable cravings, intense hunger, low energy, poor sleep and unstable mood.

What are hormones?

Hormones are chemical messengers in the bloodstream that, literally, run your body. They are produced by your endocrine system, a network of glands that regulate bodily functions through the hormones they produce. Hormones control everything, from metabolism and digestion, to sleep, mood, libido, immune system and brain health. In turn, your everyday food and lifestyle choices affect your hormones. So, too, does aging; hormonal transitions, like perimenopause, menopause and andropause (male menopause); disease; stress; toxins; thoughts you think; and emotions you feel (e.g., anger, anxiety, fear) .

Hormones affect your ability to lose weight—or not

The cumulative effect of hormones will always be more powerful than your willpower.

For example… You have a demanding job, to which you commute two hours every day. You are usually in bed by midnight and up by 6:00 AM. You have committed to losing weight by eating a 1,500 calorie low-fat diet and running 30 miles a week. Initially, you lose weight. You also feel beyond exhausted, irritable and have intense cravings for sugar and salt. Suddenly, you stop losing weight; instead, you start gaining weight. Why?

The cumulative effect of multiple stressors—work, long commute, sleep deprivation, dieting (which stresses both body and mind) and exercising an already overtaxed body, creates an inflammatory stress load that often results in weight gain—not weight loss.

In this hypothetical, yet, unfortunately, all-too-common scenario, the hormones that are affected by lack of sleep alone—and exacerbated by additional stressors—are insulin, ghrelin, leptin, cortisol, growth hormone, thyroid and adrenal.

Cortisol. Stress, of any kind, raises this fight-of-flight stress hormone cortisol. Elevated levels of cortisol increase appetite, raise blood sugar, promotes fat storage and burns muscle.

Insulin. Insulin is a hormone that unlocks the cells in your muscles and tissues so that glucose (from the food you eat) can be used for energy. Insulin resistance happens when your body’s cells become resistant to the effects of insulin (this often happens when you are consuming too many calories from sugar, refined carbohydrates, processed foods, unhealthy fats, or alcohol). That excess glucose ends up being stored in your fat cells, mostly visibly, around your mid-section. Too little sleep and/or recovery time between workouts can raise insulin levels, which makes you store more fat.

Ghrelin. Lack of sleep increases ghrelin, the hunger hormone. You feel hungrier, eat more and store more fat. High levels of ghrelin are also associated with cravings.

Leptin. As the “satiety” hormone, leptin acts as an appetite suppressant. It messages the brain: “No more food!” because you feel satisfied. Unrelenting hunger may be a sign of leptin resistance, which happens when your brain is unable to receive the leptin signal; and, because you don’t feel full, you keep eating and gain weight.

Growth hormone (GH). Optimal levels of GH keep you lean and energized. GH also enhances muscle growth, fat-burning, body composition, exercise performance and a healthy immune system. Inadequate sleep lowers GH, which translates into more belly fat and less lean body mass.

Thyroid. Think of your thyroid as a metabolic engine: it sets the pace at which your body operates. If it’s low or “hypo”, you may feel sluggish, tired and draggy; if it’s high, or “hyper”, you may feel wired, anxious and overheated.  It greatly affects energy levels. The thyroid plays an important role in weight management, regulating metabolism and how quickly you burn calories. The thyroid is also exquisitely sensitive to stress, including the stress of dieting, over-exercising, too little sleep, food sensitivities, environmental toxins, etc.

Adrenal. Your two adrenal glands produce cortisol and have an interdependent relationship with your thyroid. Both low and high cortisol can worsen symptoms of hypothyroidism or Hashimoto’s, which include fatigue, low energy, weight gain and mood issues.

Pay attention to hormonal cues

Hormones are complex. The simplest way to understand whether your hormones are in balance is to pay attention to three “clues”: hunger, energy and cravings.⁵

To optimize hormone balance for weight loss, you want to eat in a way that:
1. Satiates hunger
2. Stabilizes energy
3. Reduces or eliminates cravings

Hunger. Hunger is that empty, gnawing sensation you feel in your gut.⁶ Are you constantly hungry? Then, your leptin and insulin may be out of whack. Maybe you have been restricting your food intake too severely (e.g., eating a very low calorie diet). Or, maybe you are eating too much of the wrong foods (e.g., processed foods, refined carbohydrates, sugar, flour, soda, too much fruit).

Rx: Eating enough Protein + Fiber + Water is your best offense for keeping hunger at bay. Protein influences the release of hormones that control appetite and food intake. Fiber, in the form of non-starchy vegetables, should fill at least 50% of your plate at every meal. Eat just enough fat (not too much, not too little). Hydrate well. Enjoy high-water foods, like lettuce or any leafy green, cucumbers, celery, zucchini and radishes, in unlimited quantities.

Energy. Balanced blood sugar is key to having stable energy. All of your hormones affect your energy level, but insulin and cortisol are the primary drivers since they have the biggest effect on blood sugar. Low energy and a slow metabolism can also be indicative of a sluggish (underactive) thyroid.

Rx: Again, eat enough protein! Focus on smart carbs: mostly non-starchy vegetables. Once upon a time, muffins, multi-grain toast and Greek yogurt with blueberries, unsweetened cranberries, dried figs and a drizzle of raw honey were my go-to breakfasts. No more. At my first meal of the day, protein and fiber are non-negotiables. Breakfast might be: eight ounces of poached wild-caught salmon with scallion pesto; roast chicken with broccoli; ground turkey ragu with mixed greens, or a cauliflower and grass-fed collagen smoothie. Think outside the standard American breakfast box! Check out my Instagram feed for ideas. Keep in mind that stimulants, like caffeine and sugar, create false energy spikes and crashes that can trigger increased appetite, intense cravings or overeating later in the day.

Cravings. The stress hormone cortisol is the main culprit behind cravings.

Rx: The best way to lower stress hormones and tame cravings is to incorporate daily activities (start with 10 to 15 minutes) that emphasize rest and relaxation. Slow, leisure walking (not power walking!), hot Epsom salt baths, massage, meditation, journaling, sipping herbal teas, listening to music, spending time in nature, naps, or time with pets.

A word about exercise

Those closest to me know that, a decade ago, I used to LIVE at the gym: we’re talking 2 to 3 hours, 5 to 6 days a week. I was a hard-core runner. It made me feel good. It made me look fit. It was my only stress release. Working through all of my life stressors at the gym, however, eventually crashed my hormones, especially my thyroid and adrenal glands. Despite my disciplined workouts, I eventually began gaining weight; I struggled with recurrent, long-lingering viral infections; and I had zero energy. After my Hashimoto’s diagnosis, I shifted to an anti-inflammatory eating and movement plan that supports my thyroid and adrenals.

These days, I am at my ideal weight, achieved 80% through my food and lifestyle choices, and my willingness to tackle uncomfortable emotions head-on instead of mercilessly pounding my body. Because I have a very busy schedule, I hit the gym 2 to 3 times a week for 30 to 60 mins. (max), do an occasional 20-minute HIIT run, and I focus mainly on weight training.  I walk 10,000 to 15,000 steps daily. Will my workout regimen change in the future? It might.

The important thing: It keeps me in the happy weight zone right now. It’s doable. And it’s sustainable.

How to keep hormones in balance

1.  Adjust your expectations and your mindset. Think tortoise, not hare. Slow and steady wins the race. Rapid weight loss has metabolic consequences: rebound weight gain is one of them.

2.  Get consistent, restorative sleep: 7 to 9 hours for optimal hormone balance. Yep, sleep trumps a “perfect” diet. Lack of sleep creates a cascade of negative, inflammatory hormonal effects, including increased appetite, more fat storage, more cravings, poor mood, low energy, etc.

3.  Pay attention. How frequently do you feel hungry? Is your energy level low, high or unstable?  Are your cravings through the roof?  Listen to your body and adjust your protein, fiber, healthy fat and water intake accordingly.

4.  Eat fresh, unprocessed and organic whole foods. You may want to rethink eating takeout every day or most days. Reducing your exposure to canned foods or foods, packaged in plastic, can substantially reduce your exposure to hormone-disrupting chemicals, like bisphenol A (BPA) and pthalates, a 2010 study found.⁸ Classified as environmental obesogens, BPA and pthalates are linked to weight gain.

5.  Eat enough clean, high quality (organic, pasture-raised, grass-fed or wild-caught, non-GMO) protein at every meal.

6.  Eat at least 8 to 12 servings of organic, non-starchy vegetables, especially leafy greens (cooked or raw) every day.

7.  Minimize or eliminate sources of inflammation linked to weight gain. These include medications: birth control pills; synthetic HRT; antidepressants; prescription drugs, including regular use of antibiotics, corticosteroids, even diabetes medications; food sensitivities; refined vegetable oils (e.g., corn, soybean, canola), GMO foods; toxins (exposue to viruses, cigarette smoke, pesticides, plastics, etc.); chronic digestive issues; sugar; caffeine; and alcohol.

8.  Move vs. “Exercise”. Exercise stresses the body. And it’s usually considered a “good” stress. But…when you eat less AND exercise more, you create negative stress on the body. A better strategy?  Eat less and exercise less or choose to move more (for example, walking at a relaxed pace) over doing “more” cardio or longer, more vigorous workouts.

9.  Connect with nature. With weight management, all roads lead back to stress. A 2018 study found that spending time outdoors can help reduce the stress response, with improvements in blood pressure and heart rate.⁹  It’s summer! Get offline and find your green space, whether it’s the woods, ocean or the nearest park.

Sources
1       International Journal of Obesity.24, pp. 1107–1110 (2000)
²         Obesity. May 2, 2016
^{3, 4}    New York Times.  May 2, 2016
^{5, 6, 7} Lose Weight Here. Rodale. 2015
⁸        Environmental Health Perspectives. 2011 Jul 1; 119(7): 914-920.
⁹        Health Place. 2018, May; 51:136-150

Or, did you vow to have more energy, eat “healthier”, or to experience relief from uncomfortable symptoms, like chronic bloating and gas; joint pain; or skin conditions (e.g., acne or eczema) in the New Year?

And…did you resolve to achieve your health goals by eating less (or better), exercising more and/or having “more willpower”?

You are not alone.

The top 3 New Year’s resolutions for 2019, according to a recent Inc. survey were¹:
1. Diet or eat healthier (71%)
2. Exercise more (65%)
3. Lose weight (54%)

Also…among the top 10 were:
6. Quit smoking
9. Drink less alcohol

Unfortunately, only 8% of Americans successfully achieve their New Year’s resolutions, suggests a University of Scranton study. Every year, people tend to make the same resolutions (often health-related), pledging, on average,10 times, to change a potentially harmful behavior. This cycle of resolving to change—trying but not succeeding—is what social researchers call False Hope Syndrome; it is especially common among people trying to lose weight.

Many New Year’s health resolutions fizzle by end-January. In fact, Strava, a social network for athletes that tracks bike rides and runs, pinpointed the exact date that Americans are most likely to bail on fitness resolutions: the third Thursday of January, or January 17th in 2019!²  If you can stick with a new routine, habit or lifestyle for three months, research shows that you are more likely to succeed in achieving your New Year’s health resolution.³
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WHY YOU ARE HERE

If you are reading this, my guess is that you want to know: what does it take to be successful in reaching your health goals (like losing weight)—and to sustain them long term?  How do you become a “health warrior”, someone who perseveres—and succeeds—despite challenges, obstacles and distractions along the way?

Whether you want tolose weight, have more energy or improve your overall health, the key to achieving your goal is MINDSET.

To help you understand why mindset is so important, I am going to tell you about Caylie, a former client who has kindly agreed to share her story.
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CAYLIE’S STORY

Caylie is 27 and works in the fashion industry, where being tall, thin and beautiful is viewed as an asset. When Caylie came to see me, her main health goal was to physically transform her body. Ideally, she wanted to weigh 20 pounds less.

Trying to lose weight had been an ongoing struggle, one that felt both frustrating and discouraging. Caylie had done juice cleanses and Whole 30, a 30-day elimination-style diet program. She had tried “exercising more” but struggled to find a fitness routine that fit into her busy work schedule. Even when she did exercise more, it failed to produce the results she wanted. “Considering how much—and how rigorously—I worked out, I would have expected to be in better shape and to weigh less!” she said.

She had also been on hormonal birth control for 10 years. For many women who are on the pill, weight gain (even though it may be gradual) is often a side effect of taking synthetic hormones.

Caylie had had a checkered relationship with food. She grew up in a family that loved food, but she associated that “love” with overeating. And, the food her family enjoyed was not necessarily healthy or nutritious. Growing up, she said, nutrition was never a topic of conversation. From ages 12 to 14, Caylie perceived herself as “heavy” (even though she was thin) and either starved herself or took diet pills and laxatives to lose weight. It was an uphill battle for Caylie to develop a healthy emotional relationship with food and to view it as nourishment.  Over time, however, she became an adventurous foodie who appreciates quality over quantity. Along the way, she also began cooking, something about which she is passionate; this also reinforced a positive and healthy relationship with food.

Despite having a healthier relationship with food, Caylie could still be derailed by stress. “I had always been an ‘all-or-nothing’ type; as soon as I got slightly off track with whatever dietary or workout plan I was following, I would feel discouraged and throw it all away,” she said.

She came to me because: “I wanted to take control of my life,” she said, adding “I was tired of convincing myself that fad diets would jumpstart a proper lifestyle change. I wanted to give my body what it needed to be happy and in balance. And I knew that I needed education and coaching to get there.”

During the three months we worked together, Caylie demonstrated an open mind and a willingness to do the work.

Awareness.  Where is your body right now? Cultivating awareness of what makes your body feel good—or not—is key. Caylie kept a food diary, tracked her digestion, and rated biomarkers of hormone balance on a daily basis. She also weighed and measured herself once a week. We also reviewed her bloodwork from a recent annual physical to get a sense of her inflammation status and any potential nutrient deficiencies.

Education.  Knowledge is power. Using the information, resources (including my eating plan) and the customized guidance that I provided, Caylie learned about the important roles the gut health and hormones played in weight management. She was able to make informed decisions about what was best for her body: “I assumed that I had damaged my metabolism because of my unhealthy weight loss tactics as a teenager. Understanding the science behind hormone balance and a healthy metabolism has been very empowering for me.”

Action.  Are you willing to take purposeful action?  Caylie was. She switched from hormonal birth control to a non-hormonal form. She accepted the reality that her body reacts negatively to gluten, dairy and nightshades and has removed them from her diet. She has switched up her mostly cardio workouts to include interval training and weight training. She makes an effort to cook—even with a busy schedule.
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The Results  

Caylie lost inches, most noticeably around her waist!

She stopped caring about the number on the scale. “In the past,” she says, “I could physically feel AWFUL, but that did not matter….as long as I had achieved my goal weight. Now, I am happiest when my body feels light because I am not eating foods to which I am reactive—and I appreciate the inches that I’ve lost!”

She continues to use the tools from her program to stay on track. “Whenever I feel like I’m in a slump—for example, if I’ve been traveling a lot—I go back to logging my food and measurements because it helps me hold myself more accountable.”

Caylie is now mindful of meal timing and how foods can affect her mood and energy level.

She has a more balanced perspective about exercise. “It was hard to let go of the idea that ’more exercise is better’ because I would not feel like I had really worked out unless I exhausted myself.”

When it comes to achieving a healthy weight, Caylie has shifted to a “progress—not perfection” mindset. Her main takeaway? “The key to long-term success,“ she says,  “is understanding that backsliding and slip-ups are not the end-all. I now feel like I have an arsenal of knowledge to get me over the hump if I feel unmotivated or stressed about work. Instead of hoping for a “quick fix” or dramatic (unsustainable) results, I now have healthier expectations about my body and what it takes to nourish it. I appreciate the lasting, positive changes that I have made.”

The confidence that you develop from being proactive about your health can spill into other areas of your life. By the end of three months, Caylie felt like she looked good, AND she felt good. Shortly after we completed our work together, Caylie received a significant promotion at work!
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8 MINDSET TIPS FOR ACHIEVING HEALTH GOALS

Caylie exemplifies how mindset is key in achieving results. In my practice, I have found the clients who succeed in making sustainable strides toward their health goals share the following mindset qualities…

1.  I am willing to invest in my health.

Maybe you’ve consulted Dr. Google, read endless blogs, engaged in Instagram detoxes or fitness challenges, or tried a diet that worked wonders for your best friend, co-worker or sister. Yet, you STILL CAN’T LOSE WEIGHT, or you still feel exhausted. Getting help from someone who has helped others achieve the results you want—whether it’s me or someone else—can help take the guesswork out of a health challenge. Having support, guidance and education can help you stay on course—even when there are setbacks.

2.  I am willing to use integrative and alternative health practitioners—functional medicine doctors, naturopaths, acupuncturists, chiropractors, nutrition health coaches, etc.—who address my body, as a whole (not just my symptoms), to reach my health goals.

A conventional medical doctor may not be an ideal one-stop shop for the answers you need to resolve your health issues. Why? Because an appointment with a medical doctor lasts, on average, between 9 and 13 minutes, depending on the reason for your visit.⁴  More often than not, you will leave that visit with a prescription for a drug, a surgery recommendation, birth control pills, or an anti-depressant, which may temporarily relieve your symptoms, but not address the underlying root cause.

Besides recommending that you “lose weight” or “reduce stress”, conventionally trained medical doctors rarely provide guidance re: nutrition or lifestyle habits—they simply don’t have the time. It is also important to understand: despite the connection between poor diet and many chronic diseases and conditions, most medical schools in the U.S. teach less than 25 hours of nutrition over 4 years—and less than 20 percent of medical schools have a single required course in nutrition, according to Dr. David Eisenberg, adjunct associate professor of nutrition at Harvard T. H. Chan School of Public Health.⁵

Keep in mind: conventional medical doctors are not necessarily up to date on the latest healthcare research or newest treatment protocols. If you ask whether eating gluten can cause inflammation in the gut, they may emphatically say “No!”  This is because it can take as long as 17 years for new research findings to enter a medical practice; even then, only a fraction makes it in, researchers have found.⁶

3. I am willing to keep an open mind.

Shoshin, a Zen Buddhism word meaning “Beginner’s Mind”, is the practice of keeping your mind a metaphorical blank slate when you are learning something—even if the subject is one on which you may be well-versed.

Beginner’s mind is both an attitude and a mindset. By releasing expectations and preconceived ideas about something (e.g., I will lose weight if I religiously count calories—or points), you are better able to see and experience things with an open mind, fresh eyes and curiosity—just like a beginner.

For example: “I am willing to believe that regularly exercising more and eating less may create hormone imbalances that actually lead to weight gain.”

4.  I am willing to track my progress.

You cannot improve what you don’t measure.  Knowing your weight, body fat percentage, body measurements, hormone status, blood sugar and inflammatory markers, can trigger anxiety and apprehension in some people.

But…feel the fear—and track your measurements and bloodwork anyway. Ignorance is not bliss when it comes to your health. By consistently monitoring your progress, you get valuable feedback that enables you to course-correct habits that may be preventing you from reaching your health goals.

For example: “Wow…when I slept 5 hours every night for a week (because I was going to bed at 1am), I gained 4 pounds; my body fat % went up by 2%; and my waist size grew by 1-inch. I need to make sleep a priority!”

5. I am willing to make changes that may initially feel VERY uncomfortable.

As humans, we naturally resist change (especially ones that taste delicious or feel good in the moment!). I often ask clients to remove inflammatory foods, such as sugar, caffeine, alcohol, gluten and dairy, for a period of time. It may seem inconceivable to give up food (pizza! toast! ice cream!) and drink (coffee! wine!) that is perceived as “essential” to our existence. When they do, however, my clients often discover—after an initial adjustment period—the foods they once craved do not make them feel good, or they are less dependent on foods they thought they could not live without.

6. I am willing to take action (and do the work).

Nothing changes if nothing changes.

Health is not something that happens TO you. Whether you work with a conventional medical doctor or an integrative practitioner with a holistic approach to losing weight or improving your overall health, you have to be willing to take action—and do the work.

In my practice, the clients who experience positive results show up for their sessions (no excuses, no last-minute appointment cancellations), having done the work. They log what they eat every day. They track their weight and body measurements once a week. They use the resources, guidance and education that I provide to make healthy food choices and adjust lifestyle habits (if necessary). They experiment with suggested recipes. They try to incorporate my time management and lifestyle suggestions. They pay attention to their bodies and give me feedback. They work with me to understand what works for their unique body—and what doesn’t.

7.  I understand that “the obstacle is the way”, and I am willing to persevere.

Whether it’s feeling low energy or burned out; having stomach pain, bloating or gas; managing adult acne, joint pain, low mood or anxiety, your symptoms can serve as “the obstacle”—a challenge that forces you to grow in a way that makes reaching your health goals possible.

For example, if you want to lose weight, all of your previous unsuccessful attempts to do so—by counting calories, joining Weight Watchers or exercising more—may feel like “obstacles”.  But, if you are willing to dig deeper, your previous failed attempts may inspire you to learn, for example, how hormones, the state of your gut health, food intolerances and trauma can affect your ability to lose (or gain) weight. Having this knowledge may then motivate you to change in ways that enable you to achieve sustainable weight loss.

8.  I am committed—no matter what.  

Planning ahead, whenever possible, is one of the best strategies for staying committed to healthy eating. Have a busy travel schedule looming?  Plan how and where you can eat quality meals. Meeting friends for dinner? Research the restaurant’s menu online and decide what you’re going to eat in advance. Going to a family reunion where most family members could care less about “eating healthy”?  Be prepared to ignore or redirect any running commentary about your food choices; offer to bring a dish; or plan an early exit strategy.

Clients who successfully reach their goals understand that life happens, and they make the best possible choice in any given situation. Commitment is about progress—not perfection. Every meal, every social function, every lifestyle habit is an opportunity for you to choose “health”. Without apology.

Sources

¹   Inc.  Jan. 1, 2019
²   Citylab.com.  Jan. 16, 2019.
³   Psychology Today.  Jan. 3, 2013.
⁴   Statista.com 2017
⁵   Harvard School of Public Health.  2017. 2017
⁶  Journal of the Royal Society of Medicine.  2011 Dec; 104(12): 510-520.

In my twenties, for example, receiving (or giving) health or wellness-themed gifts were the furthest thing from my mind.

I remember eagerly unwrapping the first Christmas gifts from my then-boyfriend of six months. What I got: a 3-piece stainless steel cookware set and a pair of “old lady”-style snow boots with fur trim. Were these gifts practical and functional? Yes. But…I had been anticipating romantic-themed gifts—beautiful flowers, an Italian leather handbag, lingerie, or a surprise trip to someplace warm. So, I was dismayed—and unable to contain my disappointment! At the time, I was a hard-core fashionista who seldom cooked; these gifts felt about as “romantic” as a state-of-the-art vacuum cleaner that a well-meaning husband might give his wife on their 10th wedding anniversary, assuming that she would LOVE it!

Over time, however, my holiday rituals and gift-giving (and gift requests) have evolved in a way to better support my health, especially after being diagnosed with hypothyroidism (underactive thyroid) and adrenal exhaustion in 2013. I learned that some of my favorite holiday traditions were causing me to get sick, have allergy attacks, experience digestive distress, or hormone imbalances, like brain fog, low energy or constant fatigue.

These included:
–Having a live Christmas tree in the house through New Year’s. Decorating a just-chopped Christmas tree was a beloved holiday tradition that we regrettably had to stop once I discovered that live Christmas trees are carriers of mold and triggered my mold allergies during the holiday season. Click here to read my story.).
–Eating cookies, muffins and pies that I baked, myself, throughout the holiday season contributed to low energy and low immunity. The wheat, gluten and sugar in homemade pastries (which I usually ate for breakfast) also caused blood sugar imbalances, resulting in exhaustion, mood swings, sugar cravings and brain fog.
–Inhaling synthetically scented candles, bath products and toiletries, while shopping at big box stores, like Bed, Bath & Beyond, triggered raging headaches and left me exhausted from the toxic exposure.
–Eating dairy, including cheese and yogurt, caused digestive distress, sinus congestion and sinus infections.
–Buying commercial brands (even upscale designer brands) of cosmetics, moisturizers or lotions as gifts for others (or for myself) was exposing the user to endocrine-disrupting chemicals.

Once I know something can cause hormone imbalances or poor health, I cannot ignore what I know. And, it simply doesn’t feel right (or good) to gift others—or myself—with something could be contributing to a state of unwellness in some way.

Fast forward to this holiday season (2018)…I have dropped broad hints to my husband about how much I would love receiving this air purifier as a Christmas gift!

Achieving optimal health is an ever-evolving journey of choices that you make around food, lifestyle, habits and mindset. Whether your health goal is to balance your hormones (so that you have more energy, lose weight more easily, have clear skin, or sleep better); to improve digestion (and say good-bye to acid reflux, constipation, diarrhea, etc.); or to reduce or eliminate uncomfortable symptoms (like joint pain, eczema or migraines), every choice—no matter how big or small—adds up.

The following are holiday gift ideas that can help you take small or big steps toward achieving your health goals (or those of someone you love).

Weight Management & Hormone Balance

Glucometer + One Touch Test Strips + Lancets. Managing your blood sugar is the cornerstone of optimal health. According to the Centers for Disease Control and Prevention (CDC), over 100 million Americans have diabetes or pre-diabetes and are at increased risk for chronic disease and conditions. Take your power back by regularly checking your blood sugar and correcting course, if necessary, with food choices and lifestyle habits.

Scale with weight + body fat%.  An excellent, reliable scale; I’ve had mine for 10 years, and it’s still going strong!

Measuring tape. When it comes to weight management, hormone balance and overall health, your weight only tells part of the story. It is also important to use a measuring tape to familiarize yourself with your body measurements, especially waist size.  A large waist circumference can indicate insulin resistance and inflammation.

Pedometer (Basic).  This basic step counter is a no-frills, low-tech way to track movement. No Bluetooth, smart phone or computer download required. Simply wear on a lanyard around your neck. Its clear, large-print display enables easy viewing of total steps, making it an ideal step tracker for children, adults and the elderly.

Allergies

Air Purifier.  As someone who has struggled with severe seasonal allergies (especially spring allergies), as well as allergies to mold, pollen, animal dander and cigarette smoke, this air purifier, which effectively removes all of the above and more, is high on my personal Christmas gift wish list! I’m very excited about its UltraHEPA, which can capture 99.99% of fine particulate matter (PM 2.5), an air pollutant that that reduces visibility and, at high levels, contribute to hazy visibility.

Neti Pot.  Regularly flushing out your nasal passages with a salt water rinse (contained in a neti pot) can be very beneficial if you suffer from allergies, post-nasal drip, sinus infections or frequent colds. This hand-crafted ceramic neti pot is lead-free and aesthetically pleasing too.  One reminder: always use sterilized water (boiled filtered water that has cooled to room temperature or distilled water) for the saline solution; never use tap water or bottled water.

Gut Health

Tongue Scraper.  Your oral health can directly affect your gut health and vice versa. When you sleep, especially if you snore and/or have sleep apnea, bad bacteria accumulates on your tongue. Scraping your tongue as soon as you wake up is a great way to prevent bad bacteria from ending up in your gut; it also instantly helps freshen breath.

Probiotic.  A high-quality probiotic can help grow a garden of good bacteria in your gut. I like this high quality Probiotic 50B because it is hypoallergenic, dairy-free and soy-free.

Bone Broth.  Bone broth can help heal digestive issues, as well support joint and skin health. This high-quality bone broth is long-simmered (20+ hours), using only 100% grass-fed beef bones or organic chicken bones, organic vegetables and organic herbs.

Blender.  A classic kitchen appliance, a blender is ideal for making easy-to-digest soups, purees and smoothies. Choosing a blender with a glass blender jar also reduces your exposure to hormone-disrupting bisphenal-A (BPA).

Nutribullet.  Effectively pulverizes fruits and vegetables so you get maximum nutrition in smoothies and shakes. Plus, it’s easy to clean and easy to use.

Healthy Cooking

Vegetable Spiralizer.  Budding kid (or adult) cooks will get a kick out of “noodling around” with a spiralizer. Transforming vegetables, like carrots, beets, sweet potatoes or zucchini (“zoodles”) into vegetable “noodles” is a fun and delicious way to enjoy a low(er) carb lifestyle. A spiralizer is a staple in my kitchen!

All-Clad Stainless Steel 12-inch Fry Pan with Lid.  You can poach salmon and chicken in minutes with this versatile non-toxic skillet that can go from stovetop to oven.  No plastic handles.  No hormone-disrupting PFOA (perfluorooctanoic acid)or PTFE (polytetrafluoroethylene) chemicals.

Enamel Cast Iron Dutch Oven (5-1/2 quart).  A worthwhile splurge, this enameled cast iron Dutch oven is an excellent, high quality cookware staple that can last a lifetime (I have two; after 15 years, they still look and work beautifully).  It is ideal for braising vegetables, roasting meats, ragus, and slow-simmered soups and stews—a perfect kitchen tool, especially if you have digestive issues.Ideal for everyday cooking.

Instant Pot.  This is an all-in-one electric pressure cooker, slow cooker, rice cooker and yogurt maker.  Among its many uses, it’s great for cooking large hunks of meat quickly and deliciously (think pork shoulder or lamb shank) or collagen-rich bone broth (great to have on hand through cold and flu season).

Slow Cooker.  Plug and play meals.  Add meat, vegetables and seasonings; set the timer, and dinner is ready when you get home.

The Whole30 Fast & Easy Cookbook. Cooking healthy meals doesn’t have to feel intimidating, hard or time-consuming. Try these Whole30 recipes for fast, easy and tasty nourishment.

Less Plastic = Better Health

Stainless steel straws.  An estimated 500 MILLION straws are used every day in the U.S. alone¹; a 2017 study estimates that roughly 8.3 BILLION plastic straws litter beaches around the world.²  Not to mention, if you’re sipping your green juice or smoothie through a plastic straw, you are exposing yourself to bisphenol-A (BPA), an industrial chemical that has estrogen-mimicking effects and has been linked to cancer in animal studies.³  These stainless steel straws (both straight and bent) come with a cleaning brush and can be used multiple times. A fun stocking stuffer.

Reusable Coffee Thermos.  Obviously, plastic cups contain BPA. Unfortunately, paper cups are often lined with BPA, too. Using this coffee flask could also help save a tree! On days that I drink coffee, I bring this thermos to my favorite organic coffee place and have them make a single espresso right in it. Whether you use it for hot coffee or iced tea, it keeps your beverage piping hot or well chilled.

Glass Water Bottle.  As water bottles go, I’m a big fan of glass as it is 100% BPA-free. Bonus: drinking from glass does not impart an “off” taste the way that plastic and metal water bottles can. This brand is also dishwater-friendly.

Non-Toxic Food storage containers. This may not sound like a sexy gift(!), but plastic food containers—from our home kitchens, to takeout meals—are a common everyday source of BPA that can, over time, negatively affect our hormones and overall health. An excellent non-toxic alternative is glass. Pyrex is relatively inexpensive and widely available. I personally like glass storage containers with snap-on lids. And, silicone storage containers are another option.

Insulated lunch bag.  By bringing your own lunch to work, you can save money, save time and eat healthier. Unlike many insulated lunch bags, this portable lunch tote is free of endocrine-disrupting chemicals, like BPA and PVC (polyvinyl chloride).

Upgrade Your Caffeine

Organic Green, Black or White Teas.  A study published in the Journal of Agricultural and Food Chemistry found that pesticide residues in dry tea leaves can make their way into your cup of brewed tea. In addition to pesticides, popular brands of conventional teabag teas (think Lipton, Celestial Seasonings and Tetley, among others) have been found to contain other toxic substances, including fluoride, artificial ingredients and added flavors. Elevate your tea-drinking experience with this organic loose leaf tea sampler from a tea company that goes the extra mile with their “organic” label by avoiding all pesticides, GMOs, plastic-lined teabags and “natural” flavor sprays.

Better Than Organic Coffee.  Coffee beans are one of the most heavily sprayed crops. These coffee beans come from small, single-origin sustainable farms in Guatemala or Columbia, where the soil has never been sprayed with pesticides.  The beans are also roasted in a way to minimize potential mold-toxins (yes, mold can grow in coffee beans!).

Organic Matcha Tea.  Think of matcha as an espresso version of green tea. Matcha is loaded with antioxidants (even more than green tea because matcha contains nutrients from the entiretea leaf, which is ground into a fine powder). Regular consumption of matcha has been associated with cancer prevention, heart health and improved focus and memory. I always recommend organic “ceremonial-grade” for the best matcha tea experience!

Matcha Whisk Set.  If you get into a matcha tea groove, this bamboo whisk set is a must. Using a regular spoon or whisk to make your matcha simply will not do.  The bamboo whisk not only enhances the matcha tea-making ritual, but it also intensifies the flavor of every verdant sip.

Eat Clean 

100% Grass-Fed & Grass-Finished Meat. Get humanely raised, antibiotic-free, hormone-free, 100% grass-fed (and grass-finished) meat, including beef, pork and chicken, delivered straight to your door. A monthly subscription service. Click here to check out your monthly subscription plan options here.

Smoothie Box. Eating a healthy breakfast is easy with these ready-to-blend frozen smoothies, featuring one full serving of organic fruits and vegetables and collagen protein. Bonus: no added sugars! Click here to check out the Holiday Special: new members get $10 off every smoothie box purchase.

Thrive Market.  From high quality protein powders and bone broth, to gluten-free pastas, olive oil and baby foods, Thrive Market is a one-stop shop for top organic, non-GMO and non-toxic brands. A nominal annual membership fee gives you up to 50% off top organic brands.  New members get 25% off + free shipping on your first order when you SIGN UP HERE.

Feel Better Now!

7-Day Detox.  If the holiday festivities leave you feeling tired, low energy, lethargic, bloated or “heavy”, you can “RESET” body and mind with a whole foods-based detox.  Click here for details and Option 1, Option 2 and Option 3.

Free 15-Minute Consultation (good through Dec. 31st). If you feel confused about how and what eat, you are not alone! Our bodies change over the course of our lifetime, so you may find that what you were able to eat at ages 16 or 26 now causes digestive distress or hormone imbalances that can manifest as symptoms, like acne, rashes, pain, brain fog, weight gain, belly fat or poor sleep.  Or, maybe you want make healthier eating choices and lifestyle habits in the New Year.  If you’ve been thinking about getting support to help achieve your health goals, I am offering a free 15-minute phone consultation until December 31st.  During our time together, we’ll get crystal clear about your main health goals and challenges—and if we sync well as partners in reaching your health goals.  Click here to learn more About Kathryn and Kathryn’s work with clients.

To schedule a consultation.  Please email me at kathryn@kathryn-matthews.com and type “Free Consultation” in the Subject header.  Please indicate the best days and times to speak by phone (e.g., Tuesdays at 1PM and Fridays at 2PM) in your email.

Quality Sleep = Healthy Body & Weight 

You can literally sleep your way to better health. If you (or someone you love) struggles with falling or staying asleep, the following can help…

Blue Light Blocking Glasses. This protective evening eyewear can help protect you from sleep-disrupting blue light emitted by electronic devices, including your TV, computer, phone and other electronic screens.

Blackout Curtains. Light of any kind can interfere with the quality of your sleep.  Blackout curtains help ensure true darkness in your bedroom.

Sleep mask. Even small pinpoints of light can interfere with sleep. This comfortable sleep mask effectively blocks out light. Total darkness increases the production of melatonin, the hormone that naturally makes you feel sleepy.

Ear plugs.  A snoring bed partner or other frightful night noises (blasting music, outside construction, partying neighbors) can prevent you from getting a restful night of sleep.  For anyone who longs to “turn off the noise”, these hypoallergenic ear plugs may be a well-appreciated stocking stuffer.

Relaxing Teas. A bedtime ritual, like sipping a warm cup of tea, can help you wind down from the day and prepare you for sleep. This variety 5-pack of all-organic, stress-relieving herbal teas can help relax body and mind and ensure a successful transition to sleep.

Magnesium. This hard-to-get mineral is rapidly depleted under chronic stress. If you feel anxious or stressed, you will likely have difficulty falling asleep or staying asleep.  Studies suggest that magnesium can calm a racing mind by helping the brain to relax.⁵  If you’re prone to anxiety, supplementing with magnesium in the following forms can help:
Epsom salt bath  
Magnesium glycinate
Magnesium Oil Ultra (8 oz.)

Sources:
¹  National Geographic.  July 2018
²  Science Advances.  19 July 2017; Vol. 3, no. 7, e1700782
³  Reproductive Toxicology.  Vol. 59, Jan. 2016, pp. 167-182
⁴  Canadian Broadcasting Company. March 8, 2014
⁵  Nutrients. 2017 May; 9(5): 429