The REAL Reason You Can’t Lose Weight And 6 Ways To Fix It

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Eat less, move more.

That’s what mainstream wellness advice is often telling you to do.

Sprinkle that plate of advice with eat more veggies, drink more water, get more sleep, and boost your diet with fibrous foods.

Sound advice? For some it is, especially if you are doing little to none of that. But for others? Perhaps not as in-depth as you may need.

If you are a women who is going through hormonal changes (at any life stage), in peri-menopause, or in menopause itself, you probably know that real struggle of body change and how mainstream wellness advice may not give you the results you are looking for. 

Weight gain, weight shift, mood changes, digestive problems, fatigue, joint pain — you may know these all too well. But if you are doing all the right things, or at least most of them, and still not getting results, what do you do?

First stop? Make sure that your hormones are being supported.

Imbalanced hormones create a whirlwind in the body that can cause a spiraling effect of physical symptoms and problems. Your hormonal needs are going to be different than mine, but there are a few hormones that are key factors in the balance game for all of us. Let’s take a quick look at them…

Insulin

Insulin is a fat-storage hormone. Insulin resistance or block means your cells can’t absorb the extra blood glucose your body generates from the food you eat—when that happens, your liver converts the glucose into fat. Insulin resistance usually causes weight gain and sugar addiction. This is one reason that it is imperative to keep blood sugar levels balanced when looking to balance out hormonal levels.

Leptin

Leptin is nature’s appetite suppressant. When you’ve had enough to eat, leptin says to your brain, “Hey it is time to stop eating.” High leptin can cause weight gain and excessive hunger. When you are overweight, your fat cells produce excess leptin. When your brain gets bombarded with leptin signals from too many fat cells, it shuts down; leptin levels keep rising, receptors stop functioning, your body doesn’t get the leptin signal, and you don’t feel full. You keep eating the wrong foods in an addictive pattern, and you keep gaining weight. An imbalance in this hormone can really make it challenging to gather your willpower to push away food that you know is not going to help you achieve your goals. 

Estrogen

For women, estrogen can greatly fluctuate through many stages of life — pregnancy, peri-menopause, menopause, etc. Estrogen dominance is when you have too much estrogen compared with its counter-hormone, progesterone. Having too much estrogen in the body causes a number of symptoms, including resistance to weight loss, moodiness, PMS, and heavy periods.

Thyroid

Your thyroid is directly tied to your metabolism. It is like the gas pedal, managing how fast or how slow you burn those calories. When the thyroid is sluggish, hypothyroidism, it can cause weight gain, fluid retention, hair loss or thinning, depression, and constipation, among other problems. When it is excessive, hyperthyroidism, it can cause appetite changes (decrease or increase), difficulty sleeping, fatigue, frequent bowel movements, heart palpitations, heat intolerance, increased sweating, irritability, just to name a few. 

Getting Your Hormones Back On Track 

Addressing your HPA axis is going to be the first step. If you missed my blog on the HPA axis and it’s involvement in hormonal balancing, make sure that you read that first. After addressing that, now we have to look at the other lifestyle changes essential to getting your hormones back on track. There are 4 main essential changes needed to correct the hormonal misfiring. These are changes in:

  • How you eat (this makes up approximately 80% of your overall results)
  • How you think
  • How you move
  • How you supplement 
  1. Choose wisely what you eat and drink. Eating whole, unprocessed foods that are abundant in healthy fats, vegetables, protein, and some fruits are the best place to start. Each person’s needs will be different, but if you start incorporating more of these foods, you will start to notice differences. Greatly limit processed foods, refined carbohydrates, sugars and sugar substitutes from your diet. These foods create an imbalance in your blood sugar levels and an imbalance in your overall hormonal disposition. Eliminate alcohol for 30 days. A single serving of this can reduce a woman’s metabolism by more than 70% and, even though, it is temporary, it can add up if you have a drink most nights.
  2. Support your digestion. Hippocrates stated that “All disease begins in the gut.” It is not only where approximately 80% of your immune cells reside, but it is also the gateway to nutrient absorption. If your digestive health is out of whack (think excessive gas, bloating, constipation, diarrhea, stomach pains after eating, etc), then the way your body uses your food and your hormonal balance will be following suit. Foods such as processed foods, sugar, gluten-containing foods, refined carbohydrates, unhealthy fats (i.e., vegetable oils, canola oil, trans fats), and foods you are allergic/sensitive to can all decrease the health of your digestion (aka your gut health). Eating supporting foods (refer back to #1), fermented foods (i.e., sauerkraut, kimchi, kombucha, yogurt, etc), decreasing your stress levels, and taking supportive supplements can all help to get your gut health solid. 
  3. Watch your thoughts. Stress and our reactions to life start with the thoughts we think. Finding ways to alter your inner dialogue and understand why you think and believe what you do can make a significant difference on your stress levels. It really is about discovering yourself, what stresses you out, and how you can change your approach so that it is not so taxing on your energy (and your hormones). Negative thoughts and increased stress also raise your cortisol levels, putting you in a fight or flight mindset. And, the more you go to that place of being, the more your cortisol levels chronically stay elevated. Long-term exposure to cortisol and other stress hormones can wreck havoc on almost all of your body’s processes, increasing your risk of many health issues, from heart disease and obesity to anxiety and depression. 
  4. Add targeted body movement into your day. It is important to move the way that you and your body love — that will help to keep you committed to moving. But when balancing hormones, there is a hierarchy in what will get you the best results. Chronic cardio and long distance training are not as likely to stabilize your cortisol, which can actually be raised dramatically after these sorts of activities. Burst training, HIIT training, and adaptive exercise (i.e. Pilates and yoga) are more likely to stabilize cortisol. Burst training is incredibly efficient because it involves short periods of high intensity exercise with moderate-level exercise as recovery. This allows your body to raise cortisol, but only for a bit, allowing you to get the benefits of exercise, but not create a huge imbalance. Not only that, but it is extremely effective at raising growth hormone, the growth-and-repair hormone that maintains your lean body mass, a crucial indicator of how your body is aging biologically. 
  5. Consider genetic testing. It can guide the best ways for you to eat, move, think, and supplement for hormonal harmony and weight loss. This way, there is no guessing game and you can truly discover what might be the factors holding you back. 
  6. Use supplements as needed to improve your hormone levels. In a perfect world, you can get all you need from the food you eat and the healthy lifestyle choices you make. Unfortunately in our modern society, that becomes a challenge. Our food system has been so greatly depleted nutritionally and replaced with much processed, chemically-laden foods. We are inundated with environmental hazards such as toxins, pesticides, EMF’s, and poor air quality that our body is under daily attack — more for some people than others. Adding appropriate supplementation into your nutrition plan can greatly enhance how your body manages all of these modern day obstacles, but can also help offload some of the stress so that your hormones can get better balance. Outside of the adaptogens that are often associated with hormonal balances (ashwagandha, rhodiola, maca) and the common vitamins and minerals that can offset other health woes (Vitamin D, B complex, magnesium, etc), there are a few others that are highly researched: 
  • Cortisol Manager: You need 7 to 8.5 hours of sleep to break through weight loss resistance. An excellent supplement for improved sleep and less stress is called Cortisol Manager, by Integrative Therapeutics. It is a combination of phosphatidyl serine and ashwagandha. It dials down the HPA so that you don’t feel stressed and can wind down for a good night of sleep. Too much cortisol raises blood sugar and deposits fat at night. 
  • Berberine. Berberine, (a great brand is Integrative Therapeutics) is the most proven supplement to reset insulin and support weight loss in women. It activates an important enzyme called adenosine monophosphate-activated protein kinase, or AMP, nicknamed the “metabolic master switch.” It has been shown to work better when combined with milk thistle.
  • ION Biome Gut Health. Want a supplement that not only supplements, rather it supports your health? This is it. The active ingredient, Terrahydrite, has been shown to support the integrity of the gut lining, even in the face of damage from toxins such as glyphosate. I use this when I know that I will be consuming foods or drinks that may not be the healthiest or when I suspect potential issues may be present.

If you suspect that you are struggling with imbalanced hormones and they are causing you to not get the results you want, it doesn’t have to be that way. There is hope. I encourage you to investigate all areas of your life and get really real with yourself to see what might be the main culprit in holding you back to going exactly where you want to go!

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Women, Weight-Loss, And How To Balance Your Hormones

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It all shifts.

Every single inch seems to shift to a part of the body that it wasn’t meant to be. 

The thighs move up to the hips, the butt moves up the belly, and the back of the arms extend their goodbye with just a little extra jiggle than you might want. 

The shift happens for men and women, but women are more afflicted because of their delicate hormonal balance that can easily get upset. 

It Isn’t All About The Calories

People have been brainwashed to think if we eat a little less or follow the latest fad diet, that the weight will just melt off of us — regardless of your age or current hormonal disposition. 

Unfortunately, there continues numerous dieting models that place this hypothesis on a pedestal, promising their female clients success. And then when it doesn’t work or only works for a short period of time? 

Well…

You blame yourself. You must have done something wrong or did not have the magical willpower unicorn to help you stay on track.

I discovered that the calorie-in/calorie-out hypothesis has been widely disproven and remains the greatest misconception women have about diet and weight loss. Calories matter, more to some women than others, but hormones matter more.

Most diets don’t work for women. They fail to address the hormonal root causes that are the most common reasons for resisting weight loss resistance — excess cortisol, insulin and/or leptin blockage, estrogen dominance, a sluggish thyroid, low testosterone, and problems with the HPA (hypothalamic–pituitary–adrenal) control system.

The HPA (Hypothalamic–Pituitary–Adrenal) Axis

The HPA axis is the boss of all your hormones. It sits up high looking out over the hormonal kingdom and communicating based on how it interacts with other hormones. The root cause of cortisol imbalance is usually a dysregulated HPA axis. 

When the HPA is up-regulated, you churn out too much cortisol. Think muffin top, feeling like you’re constantly racing from task to task, feeling wired but tired, quickness to anger and irritability, and rapid weight gain.

When the HPA is constantly up-regulated, it can get super burned out, like how you feel after those days of back-to-back meetings and then coming home to making dinner and managing your kid’s soccer schedules.

At this point, the HPA becomes down-regulated and suddenly you have a lack of stamina, you are quick to catch a cold, your viewpoint turns more negative, and your thyroid begins to show imbalances.

Since the HPA is often the root cause, the key is resetting it. Any other attempt at fixing the hormones will likely fail in the long run if the HPA is not addressed and stabilized.

It All Starts With Cortisol

There are so many steps you can take to address your cortisol and it really is bio-individual. Some are more researched than others, with my suggestions below being some of the most researched and successful with my clients. Here is my simple protocol to get you started for balancing cortisol.

  • Start a regular massage routine. Getting a massage once or twice a month not only prioritizes self-care, but it also helps the muscles and the fascia to release tightness and it helps to move stuck energy throughout the body. You can do this by paying for massage and/or you can start a foam roller practice, which acts like a self massage. 
  • Add B Vitamins and Omega-3’s if you are deficient. Both of these nutritional gems helps to soothe the nervous system. You can get them in supplemental form or you can eat foods like salmon, leafy greens, liver, beef, eggs, sunflower seeds, and nutritional yeast for B vitamins. Want more Omega-3’s? Fill your meals with foods like walnuts, almonds, fatty fishes, avocados, and chia seeds.
  • Honor your voice. This was the biggest action step for my own personal success! Talk through what’s stressing you with someone you trust. Get it off your chest and learn how you can work through it so it doesn’t consume you. While you are at it…
  • Honor your energy. Restore your energy by regular meditation or yoga sessions to help calm the nervous system and bring your conscious awareness back into homeostasis and alignment.
  • Drink more green tea. L-theanine, an amino acid found in green tea, helps to reduce stress. Limit your coffee and alcohol, especially if you are more sensitive to either of these. 
  • Eat more dark chocolate. Yes, eat more dark chocolate, but make sure that it is the 75% or higher variety or raw cacao. Dark chocolate is high in magnesium, a mineral necessary to balancing your stress response. 
  • Take phosphatidylserine.  Phosphatidylserine is helpful to take until you perceive less stress and your HPA is no longer hypervigilant. 
  • Add an adaptogen that helps to reset cortisol. You can try Ashwagandha or Rhodiola, often being successful when taken at night. To help increase your testosterone, you can try some Maca in the morning. 

As you get older and your hormones begin to naturally transition into a peri-, post-, and menopausal stage, it is even more important to pay attention to your stress levels and to the hormones that play critical roles. Next blog, I will be talking about the key hormonal players that you need to know about that keep you in balance and living your best life yet!

References: 

  1. Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
  2. Hellhammer, J., Vogt, D., Franz, N., Freitas, U., & Rutenberg, D. (2014). A soy-based phosphatidylserine/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study. Lipids in health and disease, 13, 121. https://doi.org/10.1186/1476-511X-13-121

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Love Your Body With These 10 Simple Tips

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“I would never wear a tank top. My arms are too flabby.”

As she stood there glistening with sweat and begrudgingly completing her arm exercises, she looked me square in the eyes and said…

I would never wear a tank top. My arms are too flabby.”

Yet at the age of 65, she was more in shape and had more strength than she ever did. Her arms were toned and you could see the muscles working diligently with every arm curl and every weight lift. But, the voices in her head still told her that her arms were too flabby.

Those voices. They can noodle around the brain and wreck havoc on the most positive of outlooks. They can pop up out of nowhere at the most inconvenient times. And, they can demolish dreams in the blink of an eye.

It’s those voices that hold you back from being great and, just as you are riding smoothly through life, those voices can throw a stick in the spoke and cause you to hurl uncontrollably through the air.

Thoughtful Action

The actions you take have mighty power and the words you speak can make or break your confidence to take action. But, it’s the thoughts you think that can cause hurtful words and stop your good intentioned actions dead in their tracks — ultimately, leading to a lack of self-trust, self-confidence, and self-love.

I am going to be real with you — I don’t believe in the fake positivity. I don’t believe in just telling yourself that you are enough or that you are going to have a great day or that everything is all rose-colored and filled with unicorn dust.

Sure, that stuff helps, but it is not enough.

Those old thoughts and beliefs that hide in the shadows are stubborn. They are not fooled by the superficial words and inspirational memes on social media. Rather, they are healed and transmuted by changing the way you think and feel about a situation.

They are also healed and transmuted by the actions that you take to prove to them — to prove to yourself — that other ways of thinking, feeling, and speaking are possible.

Because without taking action, change in what you think is possible, what you believe is possible, and how you feel about your power in the situation will continue to elude you.

To learn to truly love yourself, you need to be willing to step out of old routines and what you know.

You have to being willing to create a shake-up in your normal pattern and step out of what is comfortable. This challenges you to believe in yourself, learn that you can do what you once thought you couldn’t, and to discover parts of you that have been lying dormant.

Let's try it once without the parachute

Here are 10 ways that you can take action and change your inner thoughts about your body image and how you see yourself—

Taking Intentional Action

  1. Try new activities to loosen up your inhibitions, such as Zumba, African dancing, hula hooping, or belly dancing. Try competitive sports or rock climbing or skiing. Get involved in a competition that pushes your limits and gets you out of your comfort zone.
  2. Use your body to do something, such as build a shed, score a field goal, carry an elderly neighbor’s groceries, instead of treating it as an object to be looked at. You are an incredible physical being with capability beyond your imagination. Get to using it!
  3. Indulge in your sensual side, by getting massages, using exotic perfumes, or wearing sexy lingerie (even at work). Only you will know how you are indulging in your sensual side.
  4. Wear clothes that allow you to move freely, such as comfortable shoes, flowing skirts, stretchy fabrics. And don’t worry about labeled sizes, only about how they fit and how your clothes make you feel. Sizes vary from brand to brand and are often purposefully lowered to entice.
  5. Learn about the wonders of the body, by reading books and magazines that are positive influences towards the body. Learn how the body works, why it is such an incredible vessel, and read uplifting exerts that create an appreciation for the skin you live in. This is most freeing and empowering!
  6. Try yoga or mediation, two good practices that teach you how to be in your body in a way that isn’t critical or analytical.
  7. Practice good posture, as an instant shot of body confidence. Standing up tall, squeezing your shoulder blades back, and looking eye level at others creates so much confidence. You can also try the power pose for a burst of confidence building testosterone. Try it out!
  8. Quit believing that people are looking at you and sizing you up, because we as humans are very egocentric creatures. Most of the time, we are focused on ourselves and the thoughts in our head. We have no clue what you are doing. And, if others are judging you, it is most likely because they are insecure themselves.
  9. Live your life in a non-judgement zone, by praising others and their accomplishments and their awesomeness instead of beating them down. Live in a gab-free, gossip-free, non-judgement zone and, instead, learn to support those around you. Good energy bounces back good energy.
  10. Hire a professional to help teach and support you, if you truly have no idea of where to start or you just need some guidance to help you become successful. To achieve anything great in life, being mentored and coached by someone who has walked in your shoes can be a sigh of relief and exactly what you need to finally make the progress you deserve. Also, having someone to cheer you along your journey is a huge boost to the self-image!

It was a hot summer day that was only relieved by a fan, a sprinkler, or a tank top. The air was thick and the sun unforgiving. It was also on that day that my 65-year old client told me that she wore her first tank top in years!

She took a chance and had a moment of “who cares” clarity and slipped into her tank top, showing the world, and herself, that she could do it. And, learning that she looked and felt amazing showing off her newly toned arms.

You have one chance to truly experience life without constraints and with full freedom.

You have one chance at living this life with pure engagement and happiness.

Your life deserves to sparkle, my beautiful friend.

Feel the summer sun on your bare arms and let your body move and dance when the moment inspires you. Embrace your life so that you can look back at any moment and say, “Wow, life is amazing!”

“And, so am I.”

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Trouble Slowing Your Mind? 3 Steps To Easy Meditation

My brain was like a monkey flying on the high trapeze and tauntingly giggling at me with each swing.

Back and forth. Here and there. Laughing at me the entire way.

Or, so it seemed as I sat awkwardly in the OM-iest of ways. Fighting the movie of monkey thoughts streaming across the screen of my brain — My neck hurts. My hips hurt. Surely it has been at least 10 minutes of this mind calming stuff that I know is supposed to be good for me. I can’t believe she called me that today!

Don’t look at the clock…Don’t look at the clock!

(*Looks at the clock*) Only 3 minutes?!?!?! This is stupid….I can’t do this. I am so bored…My mind is not made for meditation.

When I first started meditating, this was what happened to me. I could not focus. My brain was not trained to focus. My brain was trained for distraction. And the monkey swinging wildly was out of control. Not only in my meditations, but also in my everyday moments. My mind was running amok and I convinced myself that I was no good at the meditation thing — it was a waste of my time.

How many times have you told yourself that meditation is “not for you?” Or that you were no good at it. Or that you don’t have time to sit and meditate.

What I learned is that meditation is for everyone — at least one of it’s forms. Meditation doesn’t mean that you have to sit crossed-legged, palms up, and chanting wildly. It simply means that you are engaging in an act that calms the mind and brings you to a place of mindfulness that pulls you away from the chaos of your world.

Mindfulness and meditation are not just trendy terms that the Yogi down the street is raving about or that all the celebrities are doing to be noticed. There are real reasons you might just want to try it out. Here are just a few nuggets of benefits —

  • Restores blood pressure
  • Lowers cholesterol
  • Increases blood flow
  • Slows your heart rate
  • Increases deeper levels of relaxation
  • Decreases headaches and muscle tension
  • Increases exercise tolerance
  • Builds self-esteem
  • Reduces anxiety attacks and depression
  • Increases mood and behavior
  • Promotes weight loss
  • Increases immunity
  • Stabilizes pre-menstrual syndrome
  • Helps with healing following a trauma or surgery

Meditation is medicine outside of a bottle!

But what if I tried it before and I failed? I got 3 main tips for you to get started that can help to get you in a solid routine, turning off the monkey movie, and finally feeling successful in mastering your own meditation!

couch-447484_1920Same Time, Same Place

Practice time is sacred. Even if you are walking down the hallway to work while eating an apple as you march towards your next meeting, that time is sacred if you are using it to center yourself and calm your mind. Is that optimal meditating skills? Probably not, but it is one way to own your space and reclaim your brain.

What I am trying to emphasis is that practice time is sacred and set boundaries make it even more sacred. To deepen the sacredness of your OM-iness, take it one step further and try to stick to the same time and same place everyday. It creates some solid consistency and cueing to the brain. For example, meditation time could be at 6 am, after you wake from your deep sleep, retrieve your steaming cup of Joe, nestle into the couch with your headphones and a zen-like tune, and set aside 10 minutes to enter a quiet reflective mind. Deep breathe…and you are off.

When you step into that space at the time you are keeping sacred, your brain turns on to tune into meditation (think Pavlov’s dog, without the drooling).

candle-335965_1920

Create A Ritual

We humans love some easy rituals. Even the most spontaneous and impulsive folks gravitate towards rituals. Why? Because it creates repetition and repetition easy. We don’t have to think too hard about it. Fortunately for us, repetition leads to habit and habit leads to stickability. It’s like a respite for the brain and a trigger that says, “It’s ok to relax.” What do I mean by rituals?

  • Put some soothing music on or a guided meditation. One of my favorites is Chakra Healing Zone.
  • Perform 3-5 deep belly breaths, relaxing more into your seat or couch with each exhale.
  • Visualize connecting to your higher power (or something bigger than yourself) by imagining a bright white beam of light laser beaming from the center of the sky and  entering through the crown of your head, traveling down your body. Let it fill every nook and cranny with a glowing white healing light.
  • Take a deep belly breath in and begin counting down from 10 to 1, relaxing every part of your body and sinking even further into your seat or couch with each descending number.
  •  Bring your attention to your breathing and allow your mind to be free to anything that passes through it. Observe whatever thoughts enter and, without judgment, give yourself permission to let it go.

head-674131_1920

Let Go Of Judgement

Thoughts of what Lucy said about you today. That annoying thing that your significant other did this morning. The utter embarrassment of tripping over your foot and almost falling in front of everybody. These are going to run through your head. At least at first! And that is ok.

Day’s events and judgey thoughts are going to try to consume your mind. That is totally normal (even for experts who have been doing this forever). And even though this is normal, fearing and worrying only prompts the monkey mind to become frustrated and more likely to quit. Here is the key  — remain judgement-free and just observe it. Try this little exercise:

Pretend you are at the movies. When thoughts pop in, gently observe them like you are watching a movie on a big movie screen while you are sitting comfortable in your movie chair. Allow them to flicker by as you tune in and observe. Rather than getting consumed in the movie, keep judgment-free and think to yourself “Hmmm, there that is.” Gently bring your focus back to your breath. Rinse and repeat as thoughts enter.

The more you practice, the more your mind becomes disciplined to hone in faster and stronger.

Did you know that mindfulness and calming the mind are one form of detoxing the body? It helps to decrease stress and inflammation so that your body can operate optimally. Want more detoxing power? Scroll below…

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