Bone Broth Chocolate Blueberry Muffins

by Lauren Fitzpatrick – January 13, 2026

New year or not, your nervous system does not magically reset on January 1. And if you’re already feeling wired, tired, or both, 2026 does not need to be a repeat of last year. This guide breaks down what actually stresses your nervous system out, plus simple and realistic ways to calm it down so you can show up for your goals without burning out. Why “New Year,” Same Nervous System?” Your nervous system is the body’s communication hub. It’s constantly scanning for danger and deciding whether you’re safe or stressed. When it’s stuck in “on” mode, you may notice symptoms like: Anxiety Racing thoughts Gut issues Trouble sleeping Feeling exhausted, no matter how much you rest The truth is, no vision board or new planner can override a fried nervous system. Supporting has to be the foundation, not just an afterthought. What are the signs that my nervous system is stressed? You don’t need a lab panel to know your system is overwhelmed. Your day-to-day experience is often enough. Here are some common signs: Feeling on edge over small things Snapping at people you love Constantly anticipating the next problem Difficulty falling asleep or staying asleep, even when you feel exhausted Afternoon crashes Brain fog Digestive issues (bloating, constipation, loose stools) Skin flare-ups Hormone shifts that seem worse when life feels chaotic If this sounds familiar, your body isn’t broken. It’s being overprotective. The goal in 2026 is to teach your body that it’s safe again, one small habit at a time. Step 1: Start and End Your Day Softly How you bookend your day sends strong signals to your nervous system. Instead of scrolling or diving straight into emails, a softer start and finish help shift you into rest and digest more often. Try this in the morning: Light before phone: Open a curtain, step outside, or sit by a window before checking notifications. Natural light helps regulate your circadian rhythm, which supports cortisol balance and mood. 2-minute grounding: Put both feet on the floor, take 5 slow breaths, and notice one thing you can see, hear, and feel. This simple sensory check-in tells your brain you’re safe in the present moment. At night, think “wind-down ritual” not “collapse on the couch”: Swap harsh lighting and synthetic fragrances for a gentle, low-tox environment: Light a beeswax candle to create a calm, cozy vibe without the endocrine-disrupting ingredients often found in conventional candles. Keep screens out of bed when possible and aim for a predictable routine: Try to go to bed at the same time every night, keep the lights dim, and have a calming cue (like an herbal tea or stretching) that your brain can learn to associate with sleep. Here are our favorite products in the Live Healthillie shop to help set the tone: The Grow Fragrance 3 Wick Candles give you that spa-like ambience using safer ingredients instead of synthetic fragrance cocktails. Scents include Green Tea Matcha, Lavender Blossom, Woodland Sage, and more. A Grow Fragrance Air + Fabric Spray lets you refresh your space and linens with plant-based fragrance instead of traditional room sprays. Available in scents like Blondewood, Bamboo, or Woodland Sage. Step 2: Support Stress with Minerals and Hydration Chronic stress burns through minerals like magnesium, sodium, and potassium, which are key for nerve function and energy. When you’re depleted, you’re more likely to feel jittery, crampy, wired, or wiped out. Easy mineral-supporting habits for 2026: Hydrate with intention: Instead of just chugging plain water, add a clean electrolyte mix or mineral support to help with actual cellular hydration, especially if you drink caffeine or sweat often. Salt your food with high-quality mineral salt and prioritize whole foods: You want to eat whole, unprocessed foods that contain minerals. Think leafy greens, eggs, grass-fed meats, and root vegetables. Here are our favorite items from the shop to support stress: Live Healthillie Minerals & Chill is a powdered adrenal cocktail with vitamin C, magnesium malate, sodium, and potassium designed to support hydration, energy, and mood. This is perfect for starting your day on a more regulated note. For ongoing hydration, Just Ingredients Tropical Paradise Electrolytes or the Lemon Lime Electrolytes offer a clean, no-added-sugar way to replenish minerals with an ideal potassium-to-sodium ratio. Step 3: Create a Bare-Minimum Regulation Toolkit Nervous system care does not have to look like 90-minute yoga classes and week-long retreats. In fact, your body often responds better to short, consistent signals of safety throughout the day. Build a realistic bare-minimum toolkit you can lean on when life feels intense: 60-second breath breaks: Inhale through your nose for 4 counts, exhale slowly through your mouth for 6-8 counts. Longer exhales activate the parasympathetic nervous system, helping you downshift from fight or flight. 5-minute walks: Set a timer and walk around the block or your home without your phone. Gentle movement helps burn off stress hormones and regulates mood. “Shake it out” moments: Animals literally shake after a stress event. You can, too. Stand up, shake your arms and legs, roll your shoulders, and let your jaw unclench. To make these habits stick, attach them to routines you already have: Breathwork before meals A mini walk after lunch A “shake it out” break after you finish a big task or stressful call. If you tend to forget, use cues you already see daily, like your water bottle, coffee mug, or laptop. These can be reminders to pause and regulate for just 60 seconds. Step 4: Reduce Hidden Stressors in Your Environment Your nervous system isn’t only reacting to emails and group chats. It also reacts to what’s in your home, on your skin, and in the air you breathe. Low-tox swaps help lower this background noise so your body has less to process overall. Places to start: Fragrance overload: Synthetic fragrance in candles, sprays, and cleaners can be irritating for some people and add to your body’s total burden. Opt for products that are made without phthalates, parabens, and other common toxins found in conventional home scents. Skincare and body care: Your skin is your largest organ, and what you use daily adds up. Choose cleaner lotions, balms, soaps, and lip care that are free from harsh preservatives and unnecessary additives. Helpful low-tox swaps from the Live Healthillie shop include: Grow Fragrance Air + Fabric Sprays refresh your home and car without synthetic fragrance, so you get the cozy vibe without the headache. The 5 Pack Beeswax Lip Balm and other clean body care options in the shop let you replace those every single day products with safe, skin-loving formulas. Step 5: Nourish Your Gut for a Calmer Mind Your gut and brain are constantly talking, which is why gut imbalances can show up as anxiety, brain fog, irritability, or low mood. Supporting digestion and gut health is one of the sneakiest ways to support your nervous system in 2026. Simple gut-supportive habits: Eat slowly and chew thoroughly: Digestion starts in the mouth. Rushed meals keep your nervous system in stress mode and make it harder to break down food. Pair carbs with protein and fat: This helps keep blood sugar more stable, which means fewer energy crashes and mood swings. Include fermented foods and fiber: Think sauerkraut, kimchi, kefir, yogurt, and fiber-rich fruits, veggies, seeds, and legumes when tolerated. For extra support from the shop: The Zuma Multi-Strain Probiotic Complex can help diversify your gut bacteria and support both digestion and mood. A prebiotic like Preme’s Gentle Prebiotic can be useful if you struggle to meet fiber needs through food alone, especially if you’re busy or on the go. Step 6: Make Sleep Non-Negotiable Deep, consistent sleep is where so much nervous system repair actually happens. Skipping it to “be productive” backfires quickly, making stress feel bigger and your resilience lower. Support better sleep in 2026 by focusing on: A consistent sleep window: Aim to go to bed and wake up around the same time most days, even on weekends. This helps regulate your internal clock and hormone rhythms. A bedtime “buffer zone”: Give yourself 30-60 minutes without work, doom scrolling, or heavy conversations. Use this time for reading, stretching, journaling, or a warm shower. Small upgrades from the shop: Wooden Spoon Herbs Magic Magnesium supports relaxation, gut health, and hydration with a clean, Spirulina Blue Lemonade flavor — perfect for a nightly wind-down drink. Ora Organic Magnificent 4-in-1 Magnesium Powder offers 500 mg of highly bioavailable magnesium from four forms to support over 300 bodily functions, including muscle relaxation, calm, and sleep quality. Step 7: Set Goals That Your Nervous System Can Handle Finally, zoom out and look at your 2026 goals through a nervous system lens. If your list requires you to become a completely different person overnight, your body will likely respond with resistance and more stress. Try this reframe: Choose capacity-friendly goals: Instead of “work out every day,” try “move my body 3 days a week in ways that feel good.” Instead of “wake up at 5 a.m. daily,” try “go to bed 30 minutes earlier and wake up 30 minutes earlier most days.” Focus on habit-stacking: Attach new habits (like mixing up Minerals & Chill, doing a 2-minute breath practice, or lighting a non-toxic candle at night) to routines you already do on autopilot. When your goals honor your actual capacity (not your idealized fantasy version), you’re much more likely to follow through and feel calmer in the process. If “New Year, Same Nervous System” has been your pattern for a while, 2026 is your invitation to do it differently. Less force, more support. Small, sustainable shifts in hydration, minerals, environment, gut health, sleep, and daily rituals — plus a few strategic Live Healthillie favorites — can dramatically change how safe and steady your body feels. And your nervous system will thank you all year long.

Blogs – by Leslie K. Hughes

Create a Winter Routine That Supports Your Goals

Creating a winter routine that actually supports your goals starts with one shift: stop fighting the season and start working with it. Winter can be an invitation to slow down, nourish deeper, and build a rhythm that keeps your energy, mood, and immune system steady instead of being wiped out. Start with Your Winter “North Star” Before you stack habits, get clear on what you actually want winter to feel like. Your routine should serve that, not random trends. Choose 1-2 core intentions: Steadier energy, better sleep, fewer colds, or clearer skin. This helps filter what belongs in your routine and what’s just noise. Then ask,” What would support that in my real life?”: If you’re already stretched thin, your winter routine should be simple and sustainable, not a full-time job. Aim for habits you could still do on your most chaotic week. Once you know your North Star, every part of your winter routine — from how you hydrate to what’s on your nightstand — can line up to support it instead of working against you. Anchor Your Mornings for Energy and Mood Dark mornings and colder temps can make it tempting to hit snooze and live on coffee. But that combo can wreck your energy, hormones, and mood. A winter-friendly morning routine focuses on light, nourishment, and minerals. Get light early: Step outside or sit by a window for 5-10 minutes soon after waking. This supports circadian rhythm, which impacts cortisol, sleep, and even immune function. Eat before coffee: Aim for a protein-rich breakfast within an hour of waking (eggs, leftover protein, Greek yogurt, or a smoothie), then have your coffee. This helps keep blood sugar and energy more stable. Helpful Live Healthillie add-ins: Mix Minerals & Chill Stick Packs into your morning water to support your adrenals and hydration before the day ramps up. It’s a clean adrenal cocktail with magnesium malate, sodium, potassium, and whole-food vitamin C. This is ideal when stress and low light are already pulling on your reserves. Add a scoop of Just Ingredients Strawberries & Cream Protein Powder to your smoothie or oatmeal for an easy protein boost that supports blood sugar, cravings, and steady energy during long winter mornings. Build a Cozy, Low-Tox Home Base Your environment is part of your routine. In winter, you spend more time indoors, so what’s in your air, on your skin, and around you matters even more. Swap synthetic scents: Traditional candles, plug-ins, and sprays can contain endocrine-disrupting fragrance blends. Choose cleaner options so you can get cozy without the chemical overload. Upgrade everyday body care: Dry winter air plus long, hot showers can strip your skin barrier. Using gentle, low-tox cleansers and moisturizers helps your skin and your body feel more resilient. Cozy winter-ready picks from the shop: The Grow Fragrance 3 Wick Candle in Palo Santo Pine or Autumn Heirloom gives you that winter cabin vibe with safer, plant-based ingredients instead of mystery fragrance. Shelter Skin’s No.1 Vanilla Tallow Body Butter is made with grass-fed and pasture-raised tallow that gives you microbiome-friendly moisture that supports barrier health without clogging or coating. Support Immunity and Stress from the Inside Out Winter usually means less sunlight, more indoor time, and more exposure to germs. Plus, holiday stress and schedule changes. Instead of waiting to react, build proactive immune and stress support into your daily rhythm. Keep your basics consistent: Aim for 7-9 hours of sleep, plenty of whole foods, and not letting sugar/alcohol take over just because it's winter. Flu season is oftentimes just stress and junk food catching up with you. Choose a simple daily supplement stack: There’s no need to overwhelm. Stick to a stack that feels doable long term. Think: minerals, immune support, and something for the nervous system calm. Winter-friendly options from Live Healthillie: Cymbiotika Liposomal Vitamin C is a high-absorption vitamin C option that supports immune health and collagen. This is especially helpful when you’re seeing less sun and are around people more. Symbi’s Mushroom Immune Support combines functional mushrooms traditionally used to support immune resilience during colder months. Create an Evening Wind-Down Routine That Protects Your Sleep Winter is the season to protect your sleep like it’s your job.Quality sleep supports hormone balance, mood, hunger cues, and immune function. These are all things that influence whether you actually stick with your goals. Set a “lights down” time: Aim to dim lights and cut off stimulating screens 30-60 minutes before bed. Swap scrolling for reading, stretching, or journaling to signal to your brain that it’s safe to power down. Repeat the same 2-3 cues nightly so your nervous system learns the pattern: For example, a magnesium drink + skincare + candle. Routine is one of the easiest ways to tell your body, “We’re safe, we’re done for the day.” Evening-supporting heroes from Live Healthillie: Cymbiotika Topical Magnesium Oil supports wellness without synthetic additives or unnecessary fillers. The natural herbs in Symbi Sweet Dreams promote rest and enhance relaxation. Make Your Winter Routine Actually Sustainable The best winter routine is the one you’ll still be doing in February, not just the first week of January Instead of overhauling everything, think in layers. Start with 1-2 anchors: For example, Minerals & Chill in the morning and magnesium at night. Once those feel automatic, you can add in immune support or a more structured workout schedule. Stack habits onto what you already do: Add protein powder to a breakfast you already eat. Mix electrolytes into the water bottle you already carry. If you want an easy way to begin, a simple winter-supportive routine could look like: Morning: Light exposure + protein breakfast + Minerals & Chill Afternoon: Short walk + whole-food lunch + electrolytes Evening: Calming activity + magnesium + non-toxic candle This kind of winter routine doesn’t just survive the season. It supports your goals, your nervous system, and your long-term health, so spring feels like an easy, natural transition rather than a total reset.

Blogs – by Karina Fernandez

Sip & Chill Mockrita

Sip & Chill MockritaAll the vibes, none of the hangoverMeet your new favorite mocktail: the Sip & Chill Mockrita It’s bright, refreshing, and made with Minerals & Chill – Tropical Punch, because hydration should still feel exciting.Whether you’re doing Dry January, cutting back, or just want something fun in your glass, this mockrita delivers flavor and function.Ingredients 1 stick Minerals & Chill – Tropical Punch Sparkling water Juice of 4 limes 1/2 cup coconut water Ice Optional garnish: Tajín or salt for the rim, lime wedgeHow to Make Rim your glass with lime and dip into tajín or salt (optional). Fill glass with ice. Add Minerals & Chill and fresh lime juice. Top with sparkling water and stir gently. Sip, chill, repeat. Why We Love It Hydrating without feeling boring Bright, citrusy, and refreshing Perfect for social moments without alcohol Makes your wellness routine feel celebratory

Blogs – by Iliriana Zeneli

How I'm Prepping for Endo Surgery

When I knew I had to get diagnostic endo surgery, I started scouring the internet to find a post on how to properly prepare for surgery in general but also recover well and I found practically nothing. So whether you are having surgery like me or a different one, being put under, cut open and everything in between is STRESS, physical trauma and very taxing on the body and everyone should know how to bounce back from it. This is everything I’m doing: from what I’m taking before surgery, what I’m packing for my hospital stay (because I'm flying there), what I’m intentionally waiting to take until I’m home and the habits I’m leaning on to help my body recover fully. My Pre-Op Support Protocol (Stopped 4 days prior to surgery, Doctors Orders) In the weeks leading up to surgery, my focus has been gut integrity, liver support, and nervous system regulation, these are all things that directly impact how well you tolerate anesthesia and how efficiently you heal afterward. BodyBio Sodium Butyrate (1–2 capsules with meals) Butyrate is one of my non-negotiables for gut health. It helps maintain the integrity of the intestinal lining, which is especially important before surgery when stress and inflammation can disrupt digestion. A healthier gut going into surgery means better immune signaling, less systemic inflammation, and a smoother recovery afterward. BodyBio PC (Phosphatidylcholine – 1 tbsp daily) Phosphatidylcholine supports cell membranes and the liver: two systems that take a hit during surgery. Anesthesia is metabolized through the liver and PC helps ensure those pathways are well-supported before that burden hits. Think of this as strengthening the “walls” of your cells before stress arrives. Resilience people! Resilience! Minerals & Chill, DUH! (1 packet daily) Stress depletes minerals (as we know), especially sodium, potassium, magnesium, and vitamin C. Surgery is one of the biggest stressors the body can experience, so replenishing minerals beforehand helps support adrenal function, hydration, and resilience. This has been huge for keeping my nervous system steady during an otherwise anxious time. On top of that the Vitamin C is great for immune health, collagen production and most important hydration. Less packing for me! Milk Thistle (1 dropper daily) Milk thistle supports phase I and phase II liver detoxification. With anesthesia, medications, and inflammatory byproducts coming, I want my liver well-supported before surgery. Glycine (2–3g before bed) Glycine has been one of the most underrated tools in my pre-op routine. It helps calm the nervous system, improve sleep quality, and supports detox pathways. Deep sleep is when healing hormones are released and right now, sleep matters more than ever. Beyond the nervous system, glycine also plays a role in: Glutathione production, which is critical for detoxifying anesthesia and oxidative stress Collagen synthesis, which directly impacts incision healing and tissue repair Blood sugar stability, which can be disrupted by surgical stress What I’m Packing for My 4-Day Hospital Stay Everything I’m packing serves a purpose and since I will be there in total for 4 days with 2 days being post-surgery, I want to be just what I need but enough so I'm comfortable and don’t need to make trips to the store. Arnica 200C Surgery involves tissue trauma. Arnica has been traditionally used to support bruising, swelling, and tissue recovery. I’m using it immediately to support my body’s natural healing response. Simethicone (Wonder Belly) The same active ingredient in GasX without so much junk! Gas pain after laparoscopic surgery is real and often more uncomfortable than the incisions themselves (I’ve been told). Simethicone helps break up gas bubbles, which can reduce pressure and pain as your body reabsorbs the gas used during surgery. Hoping my gas isn’t too bad though. Ginger Tea Anesthesia can slow digestion and trigger nausea. Ginger supports gastric motility and helps calm the stomach without being harsh. This is one of those simple tools that makes a big difference. I’ll pack some tea bags and hope I don’t get nausea since I normally haven’t. Bone Broth After surgery, digestion is often sluggish and appetite is low. Bone broth provides amino acids, minerals, and hydration in a form that’s easy to tolerate. It’s nourishment without forcing food. I ended up going with the Kroma 24k Bone Broth to travel with and once I am home I will be doing Taylor DukesBone Broth Protein shakes for gut health and added nutrients! HOCl Spray Hypochlorous acid is gentle, non-toxic, and antimicrobial. I’m using this externally to support incision-area hygiene without irritating healing skin. It’s also great for the face while traveling! Genexa Acetaminophen (as needed) Pain management without unnecessary additives. Non Toxic Pads + Diaper Post-surgical bleeding and discharge are normal. Comfort matters here. Get what feels most comfortable for you! Band-Aids + Scar Tape Once appropriate, scar care becomes important, not just cosmetically, but for proper tissue healing and circulation. I will most likely be using a tallow balm to help with scarring and hydration. Propolis Throat Spray Being intubated can leave your throat irritated and dry. Propolis supports soothing and immune defense during recovery and can also help with immune health when traveling! Saltine Crackers Sometimes the body just needs something bland. Extras: Cozy Pajamas/Sets Belly Binder or Seatbelt Pillow (just something to keep you tight and protected) Non Toxic Eye Gels/Face Mask Cozy Socks What I’m Waiting to Take Until I’m Home (About 2 days post-op, once eating normally) Once I’m home and my digestion feels stable, I’ll slowly reintroduce targeted support. Glutathione (for 4 weeks) Glutathione is one of the body’s most powerful antioxidants and plays a major role in processing anesthesia and oxidative stress. Supporting this pathway post-op helps reduce inflammation and supports cellular repair. Magnesium Complex Magnesium supports muscle relaxation, bowel regularity, sleep, and nervous system balance: all things that can be disrupted after surgery and pain medication. Sodium Butyrate + BodyBio PC Once digestion is back online, these go back in to support gut repair, immune signaling, and cellular healing. Systemic Enzymes (starting 1 week post-op) I’m intentionally waiting a full week before introducing systemic enzymes. These can help modulate inflammation and support tissue healing but timing is crucial to avoid interfering with clotting early on. Recovery Habits I’m Prioritizing Red Light Therapy (BonCharge or LumeBox; Code Healthillie) Red light supports mitochondrial function and tissue repair. I’m using it around the body to support overall recovery. Shoulder Heating Pad Everyone recommended one so I WILL be packing this because it can help with the gas pain. Gentle Walking Daily Movement supports lymphatic flow, digestion, and circulation. I’m supposed to walk as much as I can once I leave the hospital so I'm going to try my best. Castor Oil Packs (only once incisions are fully healed) Castor oil packs support pelvic circulation and tissue mobility. This is something I’m intentionally waiting on until healing is complete. After My First Post-Surgery Period Once my body completes its first hormonal cycle post-surgery, I’ll reintroduce fertility-supportive nutrients: NAC CoQ10 Prenatal Choline Surgery is a stressor. I want my body to feel grounded and safe before asking it to shift into fertility optimization again. *none of this is medical advice, please reach out to a medical professional*

Blogs – by Karina Fernandez

Berry & Chill Smoothie Bowl

Berry & Chill Smoothie Bowl A functional, refreshing breakfast you’ll actually crave. If you’ve been wanting something sweet and supportive (without feeling like you’re having dessert for breakfast), this one’s for you. The Berry & Chill Smoothie Bowl is one of those recipes that feels indulgent but quietly does the work behind the scenes. It’s refreshing, creamy, mineral-rich, and the kind of breakfast (or mid-day reset) that leaves you feeling nourished instead of sluggish. We paired antioxidant-rich berries with Minerals & Chill – Berry Lemonade to support hydration and stress balance while you fuel your day. Think: comfort food energy with functional benefits. Ingredients Frozen mixed berries Almond milk (or milk of choice) 1 stick Minerals & Chill – Berry Lemonade 1 tbsp Greek yogurt 1 TBSP Honey (optional) Toppings (go wild):Fresh berries, granola, coconut flakes, seeds… whatever your body’s asking for. How to Make It Add frozen berries, milk, Greek yogurt, and Minerals & Chill to a blender. Blend until thick, creamy, and spoonable. Pour into a bowl and top with your favorites! Enjoy slowly. This one’s meant to be savored. (; Why We Love It Hydrating and refreshing An easy way to get minerals in first thing Feels like a treat, supports like a supplement Perfect for slow mornings, busy afternoons, or anytime you want something nourishing that still feels fun. (:

Blogs – by Leslie K. Hughes

The Three Supplements You Need for 2026 Health

The start of a new year can feel so exciting, but simultaneously overwhelming, especially in the wellness world. It can be rife with extreme diets and resolutions that will never last. Are you tired of starting the new year strong only to crash and burn by March (or even earlier)? It’s time to shift your focus. Sustainable wellness success isn’t built on deprivation but rather on a strong, non-negotiable foundation of health. We believe in quality over quantity. We’ve cut through the noise of trendy pills and powers to identify the three core pillars — the foundational supplements — that every single body needs for: Sustained energy Balanced hormones Resilience If your 2026 goals include having more energy, conquering stress, improving your mood, or just feeling your best, these three supplements are your essential building blocks. Pillar 1: Gut health The foundation of every health goal starts in the gut. That goes for if you want clearer skin, better sleep, or weight management. Your gut microbiome influences everything from nutrient absorption to your mood. A happy gut truly means a healthy you! If your foundation is weak, all your efforts (like exercising and eating clean) are working uphill. Why it’s a non-negotiable Improved nutrient absorption: A healthy gut ensures you actually absorb the vitamins and minerals from your food and supplements. Mood and immunity: The gut-brain axis means a balanced microbiome supports mental clarity and a strong immune system. Supplement focus: probiotic and prebiotic Instead of just grabbing any probiotic, choose a high-quality synbiotic formula that provides both the beneficial bacteria and their food source. We love the Ora Trust Your Gut Daily Essential Probiotic and Prebiotic. By combining several strains of probiotics with organic prebiotic fiber, you are planting the right “seeds” and nourishing the “soul” of your gut. This ensures your gut environment thrives for support throughout the year. Pillar 2: Stress and energy regulation In modern life, chronic stress is the biggest threat to our vitality. Our adrenal glands constantly fire off cortisol, and to keep up, our bodies rapidly deplete key minerals needed for energy production and relaxation. If you feel “tired but wired,” your adrenals and nervous system need this essential support. Why it’s a non-negotiable Calms the nervous system: Magnesium is essential for relaxation and can significantly reduce the physical symptoms of anxiety, thus improving sleep quality. Supports hormone balance: Key minerals help regulate the stress response, keeping cortisol levels stable and preventing that burnout feeling. Supplement focus: adrenal minerals Don’t treat stress just with self-care. Treat it with the raw materials your body needs to recover. Live Healthillie Minerals & Chill is the ultimate adrenal support formula. It provides a powerful combination of magnesium, potassium, sodium, and vitamin C — the exact nutrients your adrenals burn through under stress. Starting your day with this mineral cocktail sets the stage for balanced energy and mood, making your 2026 goals feel less overwhelming. Pillar 3: Brain and immune shield Vitamin D and omega-3 are essential nutrients that most of us are deficient in. This is problematic because they’re crucial for your cognitive function and immune defense — two systems vital for achieving your goals. Without these, your brain and body are vulnerable. Why it’s a non-negotiable Cognitive function: Omega-3 fatty acids (EPA and DHA) are foundational components of the brain. They support mood stability and mental focus. Hormone and immune health: Vitamin D is crucial for regulating the immune system and also plays a key role in hormonal health and energy levels. Supplement focus: vitamin D & omega-3 Choose clean, high-absorption forms of these two critical nutrients. We’re big fans of the Cymbiotika Liposomal Vitamin D3 with K2. It ensures optimal absorption, delivering the “sunshine vitamin” necessary for mood and immunity. This is especially key during indoor winter months. We also love the Just Ingredients Omega-3 Fish Oil. It’s a clean, pure source of EPA and DHA and has been tested for contaminants. Prioritizing quality omega-3 is a direct investment in your brain health, resilience, and energy levels for the year ahead. Guess what? The power to make this year the one where you stick to your resolutions is in your hands. Instead of chasing fleeting wellness trends, invest in these three core foundational pillars: Gut health Stress and energy regulation Brain and immune defense By committing to these high-quality, essential supplements, you give your body the foundation it needs to support your energy, your mood, and your goals all year long.

Blogs – by Leslie K. Hughes

A Gentle Reset to Ditch Holiday Bloat and Boost Energy

As the holiday haze lifts, you might be feeling the aftermath: sluggish energy, bloating that never seems to go away, and a craving cycle that’s hard to break. The instinctive response for many of us is to start a restrictive diet to “pay” for the holiday fun. But the truth is that sustainable vitality never comes from punishing your body. The root of post-holiday fatigue isn’t a lack of willpower. It’s a buildup of toxic load and mineral depletion that puts major stress on your adrenals, gut, and liver. We’re here to empower you with clean solutions. That’s why we’ve designed the Gentle Reset: a supportive, low-tox approach focused on replenishing the essential nutrients and making easy swaps that restore your energy and ditch the bloat for good. Here’s your guide to five simple, effective habits and the clean products that will help you ease into a vibrant 2026. Why you might need a gentle reset The heavy foods, extra wine, and disrupted sleep patterns of the holidays put serious stress on your digestive system and your liver, which is your primary detoxification organ. This leads to common post-holiday feelings, including: Gut imbalance: High sugar and processed foods feed bad gut bacteria, causing bloating and low energy. Mineral depletion: Stress and alcohol burn through essential minerals, leading to fatigue and dehydration. Inflammation: The excess load can trigger low-grade inflammation, contributing to a sluggish feeling. The solution isn’t drastic dieting. That puts your body in a state of even more stress. Instead, you want to provide your body with the exact nutrients and habits it needs to find balance again. 1: Rebuild your gut foundation Your gut is the control center for everything from immunity to mood. If you’re feeling bloated or sluggish, the first place to look is your microbiome. The new year is the perfect time to commit to replenishing the good bacteria that were likely overwhelmed by holiday treats. The habit to implement: Consistently take a high-quality, clean probiotic supplement first thing in the morning. The Live Healthillie pick: Commit to the Ora Trust Your Gut Daily Essential Probiotic and Prebiotic. This is a symbiotic formula, meaning it combines beneficial probiotics (the good bacteria) with prebiotics (the food they need to flourish). By getting both, you’re not just adding to your gut population. You’re also ensuring they have the fuel to flourish, leading to a much more effective rest and reduced bloat. 2: Next-level hydration After the holidays, your body is likely dehydrated and depleted of electrolytes. Hydration is the engine of your metabolism and detoxification system. While drinking plain water is good, adding essential minerals is the key to cellular hydration and sustained energy. The habit to implement: Replace your morning coffee or sugary drinks with a mineral-rich electrolyte beverage. The Live Healthillie pick: Start your day with Live Healthillie Minerals & Chill. This clean adrenal cocktail is loaded with essential minerals like magnesium, potassium, and vitamin C. It: Supports your adrenals Supports immune health (with Vitamin C) Provides the necessary electrolytes to properly hydrate your cells, giving you sustained energy without the crash. 3: Support your liver’s detox pathways Your liver worked overtime during the holidays. Now, it needs gentle, consistent support to flush out toxins and excess hormones. A detox isn’t about fasting, but instead is about providing the specific nutrients your liver needs for its two phases of filtration. The habit to implement: Introduce liver-loving nutrients through food (cruciferous vegetables, garlic, citrus) and clean supplements. The Live Healthillie pick: Consider adding binders or liver support formulas like Zuma Liver Detox Tonic or activated charcoal. Binders can be helpful after periods of excess. They help “catch” toxins and excess waste in the gut and safely move them out of the body, preventing them from being reabsorbed. 4: Swap out synthetic products Your personal environment directly impacts your health. A true new year reset includes making simple, low-tox swaps to reduce your daily toxic load. This allows your body’s energy to focus on healing rather than filtering chemicals. The habit to implement: Identify one “dirty” item in your home or beauty routine and replace it with a clean alternative. The Live Healthillie pick: Start with the air you breathe. Swap out synthetic plug-ins or conventional candles for the Grow Fragrance Air + fabric sprays and candles. These products are scented only with essential oils and plant extracts, eliminating harmful VOCs and endocrine disruptors. This ensures the air in your home is genuinely clean. 5: Fuel with clean energy The post-holiday slump often sends us reaching for extra caffeine. This only stresses the adrenals more, leading to a vicious cycle of crashes and fatigue. If you want to enter the new year with good energy, you’ll need stable blood sugar and balanced hormones. The habit to implement: Choose clean energy sources that support focus without overstimulating your nervous system. The Live Healthillie pick: Instead of a fourth cup of coffee, try adding a mineral-rich powder to your morning drink, like the Optimize Minerals Daily Multi-Mineral Formula. This comprehensive mineral blend supports healthy hormones and metabolic function, giving you energy that lasts far longer than a caffeine spike. And when the need for caffeine cannot be ignored, reach for matcha powder instead. It provides more sustained energy without the crash, thanks to the L-theanine in it. You want to enter 2026 with optimism, not feeling like you’re being punished for the holidays. By focusing on these low-tox, supportive habits, you can cleanse your body, get rid of holiday bloat, and restore your natural energy in a way that feels good. This gentle reset is the foundation for making all of your 2026 wellness goals sustainable. So take the first step today! Commit to one clean swap and one daily nutrient addition. Your body will thank you.

Blogs – by Lauren Fitzpatrick

Pumpkin Protein Donuts with Cheesecake Frosting

Soft, fluffy, high-protein, and completely gluten-free, these Pumpkin Protein Donuts are the cozy fall treat you’ll want on repeat. Made with Bob’s Red Mill 1:1 flour and a high-quality vanilla beef protein powder, they taste like a bakery donut while giving you a little protein boost in each bite. And the Pumpkin Cheesecake Frosting? Next level. If you want a comforting fall recipe that’s easy, delicious, and perfect for kids, pregnancy, or clean-ish baking… this is the one. Ingredients You’ll Need: Dry Ingredients 1 ¾ cups Bob’s Red Mill Gluten-Free 1:1 Baking Flour ¼ cup Kono Nutrition Beef Protein - Vanilla 1 tsp baking powder ½ tsp baking soda ½ tsp sea salt 2 tsp pumpkin pie spice Wet Ingredients 1 cup pumpkin purée (not pumpkin pie mix) ½ cup brown sugar ¼ cup cane sugar 2 large eggs ⅓ cup melted butter or coconut oil ½ cup buttermilk (or milk + 1½ tsp lemon juice) 1 ½ tsp vanilla extract How to Make: 1. Prepare your pan Preheat the oven to 350°F and grease your donut pans well. 2. Mix dry ingredients Whisk together the gluten-free flour, protein powder, baking powder, baking soda, salt, and pumpkin spice. Set aside. 3. Mix wet ingredients In a large bowl, whisk the pumpkin purée, sugars, eggs, melted butter/oil, buttermilk, and vanilla until smooth and fully combined. 4. Bring the batter together Add the dry ingredients to the wet and mix until just combined.The batter should be thick but still easy to scoop.If it feels too thick (GF flour absorbs quickly), add 1–2 tbsp of milk. 5. Fill your donut mold Pipe or spoon the batter into each donut cavity, filling each about ¾ full. 6. Bake Bake for 11–13 minutes, or until the donuts spring back when lightly pressed. Cool in the pan for 5 minutes, then transfer to a wire rack.Gluten-free donuts firm up as they cool, don’t skip this part!! Cheesecake Frosting Ingredients: 1 block of cream cheese 4 oz Greek yogurt 1/2–1 cup powdered sugar (depending on your sweetness preference) 1 tsp vanilla bean extract Instructions: In a medium bowl, add cream cheese, Greek yogurt, powdered sugar, and vanilla bean extract. Blend with a hand mixer until smooth and creamy. Spread over cooled pumpkin donuts once cooled! Tips! Use room-temperature eggs — helps GF baked goods rise better. Avoid overmixing — keeps texture light and cake-like. Do not overbake — protein + GF flour dries quickly. Let them cool fully — the structure sets as they rest. Enjoy!! & be sure to tag us when you make them at @livehealthillie (:

Blogs – by Iliriana Zeneli

The Healthillie Holiday Gift Guide: Stocking Stuffers

Small gifts, big impact. These wellness-inspired minis are perfect for stockings, Secret Santas, or last-minute add-ons that still feel thoughtful, intentional, and a little luxurious. 🌿 Saje Extra Strength Roll-On A natural remedy you’ll actually want in your bag. This cooling essential oil blend targets tension, muscle aches, and headaches: a clean, effective alternative to conventional pain balms. Perfect for travelers, busy professionals, or anyone who lives with their shoulders up by their ears. 🍵 Ere Perez Green Tea Oil Control Papers Compact, chic, and made with green tea extract, these blotting papers remove shine while calming the skin. A must-have for anyone who wants a clean refresh on the go, especially after long travel days or holiday parties. 🍊 Pela Fruit Print Phone Case Eco friendly case, they have so many but I personally love anything with fruits on it! 💄 ILIA Mini Lip Sketch Duo A clean beauty favorite in the perfect pocket size. Creamy, hydrating color made with safe ingredients, ideal for makeup lovers who care about performance and purity. ✨ Jamie Anne Derm Roller Most rollers on the market use wheel-style discs that drag the skin and cause microtears, which can actually create more inflammation and damage. This roller is made with 192 .25mm REAL individual needles—not discs—crafted from surgical-grade steel to ensure clean, precise microchannels in the skin. This roller is designed to improve product absorption, and support firmer, smoother skin over time. 💅 Chillhouse Chill Tips Press-ons that actually look salon-worthy. These reusable, non-toxic nails come in trend-forward designs and take minutes to apply, the perfect beauty hack for the busy or low-maintenance friend. 🧼 Moon Valley Bar Soap A simple but luxe addition to any bathroom routine. This is so cute in a curated stocking of bath or spa essentials. 💚 Sun & Moo Lip Balm Tallow lip balm literally anyone will love, plus no one can get enough lip balms! 🎨 Gua Sha A gemstone massaging tool with a versatile 4-in-1 design for the most luxurious head, scalp, face, and body massage. Hand-carved out of 100% pure Grade-A jade, Island Jade Massaging Comb + Gua Sha is specifically designed to enhance natural beauty by promoting circulation, sculpting tissue, reducing muscle tension, and promoting relaxation. 🧴 Nala Deodorant Nala’s natural deodorant smells amazing and the perfect upgrade for someone ditching conventional personal care. ☀️ Cadence Capsules These travel and magnetic capsules aren’t just great for supplements but even moisturizers and other travel essentials. They stick together magnetically so you don’t lose them. ☕️ Healthillie Gift Card Because sometimes the best gift is letting them choose their own wellness upgrade. From clean skincare to non-toxic home goods to Minerals & Chill, it’s the easiest way to give intentional living. For the complete list, shop my entire stocking stuffer collection here. For ALL my gift guides: check them here.

Blogs – by Iliriana Zeneli

The Healthillie Holiday Gift Guide: For Anyone

Because everyone deserves a little wellness in their life. These picks blend function, comfort, and intention — from clean air to cozy rituals and toxin-free tools that make daily life better. 🕯️ Camp Hollow Cake Topper The sweetest statement for any celebration. Hand-painted and heirloom-quality, this charming porcelain piece adds joy to birthdays or holiday tables alike. Perfect for the nostalgic, the whimsical, or anyone who loves small details that make big memories. I bought one for Matt and I and plan on buying everyone in my life one to have for their birthdays. 🌬️ Sans Water Filter The ultimate kitchen essential for clean living. The Sans countertop water filter removes PFAS, chlorine, and microplastics without stripping beneficial minerals and looks beautiful doing it. It’s a sleek, refillable upgrade from bulky plastic pitchers and a must-have for anyone prioritizing health at home. 🍳 Caraway Utensil Set A beautiful, non-toxic kitchen staple for anyone who loves to cook (or wants to start). Made with FSC-certified wood and designed to pair perfectly with Caraway’s non-toxic cookware, this set elevates every meal without leaching unwanted chemicals into your food. 💡 Bon Charge Red Light (code HEALTHILLIE) The ultimate self-care tool that actually does something. Red-light therapy helps support skin health, recovery, and even mood, making this high-tech gadget a hit for wellness newbies and biohackers alike. I love mine! 😎 RA Optics Glasses (code HEALTHILLIE) Perfect for the screen-time junkie in your life (aka, all of us). These stylish blue-light-blocking glasses support circadian rhythm, eye comfort, and better sleep, all while looking effortlessly cool. 🍋 Minerals & Chill The one gift that truly fits anyone. A daily ritual in a glass, supporting stress, hydration, and energy with real-food electrolytes and minerals (Vitamin C, magnesium, potassium, sodium). A delicious way to say “I care about your well-being.” 📓 The Five Minute Journal A daily grounding ritual made simple. Gratitude, reflection, and mindfulness in one beautiful notebook, perfect for morning routines or evening wind-downs. Great for anyone looking to slow down and feel more present. 😴 Organic Weighted Blanket Give the gift of calm. A cozy, 100% cotton construction, weighted blanket helps reduce anxiety and promote deeper rest, ideal for colder nights, movie marathons, or anyone who could use a little extra comfort this season. 🪔 Saje Wellness Roll-On Set Essential oils for every mood. This travel-friendly set supports relaxation, focus, and immune health with 100% pure blends: the perfect addition to any carry-on, gym bag, or bedside table. 🍷 Oliva Dorado Olive Oil A bottle that feels like a ritual. Cold-pressed and rich in antioxidants, this California-crafted olive oil turns simple meals into a luxurious experience. A thoughtful swap for anyone who loves cooking or hosting. 📱 Function Health Membership For the wellness data nerd (or anyone ready to take control of their health). Function Health offers at-home lab testing and personalized biomarker insights, making it the most forward-thinking gift on this list.

Blogs – by Iliriana Zeneli

The Healthillie Holiday Gift Guide: For Him

This is for the guy who says he “doesn’t need anything.”Translation: he needs upgrades to the things he uses every day. We’re keeping it simple, functional, non toxic and very usable. 1. Ember Temperature-Control Mug For the guy who: reheats his coffee 6 times and still drinks it cold.This mug keeps it warm for hours, so he can sip without sprinting to the microwave mid-Zoom call. I got this for my husband 2 years ago and it’s still his most used item. 2. Fabula Low-Acid, Mold-Free Coffee Because “whatever’s on sale” coffee is not doing his gut any favors.Fabula tastes smooth, low-acid, and won’t give that jittery, crashy, stomach twist feeling. Mold free and so much better! 3. Bahe Sneakers (Code: HEALTHILLIE10) We’ve all heard of barefoot shoes, but what about barefoot AND grounding? Not only do I have multiple pairs but I also got 2 pairs for my husband and he loves them. Great for gym guys, walking guys, and “I just want one good pair of shoes” guys. 4. Visp Stainless Water Bottle A sleek, masculine upgrade from the traditional plastic shaker bottles. This has a built in whisk so you can take your protein on the go and at the press of a button it’s perfectly mixed AND glass. 5. Non-Toxic Cast Iron Pan If he likes to cook a mean steak, this is going to be a gift he’ll love forever. Ceramic-coated = no mystery coatings, no flaking, no toxins. 6. JACKFIR Face Kit Men love skincare when it’s simple.This set keeps it easy: wash, hydrate, shaving cream. done.Clean ingredients, so you get to swap his faves for his new LOW TOX faves. 7. Grow Air Freshener Men love those little air freshener trees, but once they find out it can impact their testosterone, well we need to swap them! Grow Fragrance makes the best clean alternative so you don’t have to sacrifice your balls for a fresh smelling car. 8. Bose Portable Speaker Quality sound for workouts, showers, backyard hangs, golf range, beach days, men love portable audio. It’s just science. I have one and we use it ALL the time even for parties or boat days. 9. NADS Classic Boxer Briefs Once he tries these, he will slowly replace every pair he owns. Non toxic underwear that is great for his hormone health! 10. Minerals & Chill Men love routines they don’t have to think about. This gives: hydration energy stress support without any effort. Stir and go. Easy. 11. Curious Elixirs A grown-man mocktail moment. Great for the guy who likes ritual without the alcohol side-effects. OR maybe you guys are TTC but still want a drink that tastes great with clean ingredients. 12. Organic Meal Service Anyone would love to not think about what to eat for dinner every night - this is the perfect gift for the busy guy you know! 13. Therabody Wave Roller For the guy whose back is always “a little tight.” Releases tension without needing a full massage appointment. Desk workers, gym guys, and golfers = obsessed. My husband and I both use this and love it so much. 14. Ratio Coffee Machine Probably the most expensive gift on the list but coffee is life! This non toxic coffee maker is surely the investment he will love for a long time. 15. Kono Grass-Fed Protein A bag of protein powder is any mans love language especially when it has clean ingredients, grass fed and regenerative! The Vibe We’re not asking him to change.We’re just upgrading what he already does. Better coffee. Better sleep. Better hydration. Better everyday.

Blogs – by Iliriana Zeneli

The Healthillie Holiday Gift Guide: For Her

Whether she’s the wellness friend, the comfort queen, the cozy-at-home human, or the always-on-the-go girlie, these gifts bring nourishment, joy, and a little ✨everyday luxury✨ to her routine. No junk. No fillers. No clutter. Just thoughtful, well-made pieces she’ll actually love and use. 1. Mineral & Chill Adrenal Cocktail The gift that says: “I love you, but also… are you drinking any water?”A delicious, mid-day mineral blend to support stress, energy, hydration, and hormones. Perfect for the girl who does a lot, feels a lot, and could use a soft place to land mid-day. 2. Kin Euphorics Since I quit alcohol, making mocktails is so fun and actually enjoyable. I would personally love a gift like this wrapped in a cute bag and matching glass. Great for the holiday hostess friend who wants to vibe but sleep well, too. 3. RMS Legends to Love Kit Clean, dewy color that looks effortless and blendable, never heavy. The cool aunt’s makeup brand. Perfect for someone who wants to feel put-together without trying. Their lipsticks are some of my favorites. 4. Primally Pure Jet Set Bundle I love a gift set and this Jet Set bundle from one of my favorite tallow brands will impress anyone. Their stuff is amazing and getting something that can easily be brought on a plane or kept in a work bag is just so thoughtfu. 5. Dezi Skin Makeup Bag Style meets function. A “forever” bag she’ll use daily. Everyone needs one that doesn’t look like it came free with a purchase. I know personally, most girlies don’t think about updating their makeup bags! 6. Canopy Shower Filter This is the “I care about your scalp, skin barrier, and hair hydration” gift. Removes chlorine and heavy metals that dry us out. A quiet luxury upgrade she feels every day. 7. FitGlow Ceramide Hydra-Balm I got this as a gift for my girls and they all use it RELIGIOUSLY. It is so nourishing, comes in such pretty, light colors and not sticky at all! Perfect stocking stuffer. 8. Bala Bangles A soft, chic way to add gentle resistance during walks or pilates. Movement that meets her where she’s at. I love my bangles and they're so great for hot girl walks. 9. Hommey Organic Robe Cute AND organic? YES PLEASE. The robe you wear immediately when you get home. Soft, cozy, not bulky and non-toxic. So many colors too for everyone in your life. 10. Shelter Skin Duo Ultra-light, deeply hydrating skin support without irritants and beef tallow based. Clean, minimal, and effective. You will smell like a vanilla cupcake in the best way. 11. Bink Water Bottle Hydration but make it aesthetic. The bottle that sits beautifully on a desk and actually keeps her inspired to drink water. And lets be honest, you can never have enough cute glass water bottles 12. THE Icon Glass Because drinking water or mocktails is more fun when the cup sparks joy. There are so many options so you can pick a style that feels personal! 13. Therabody Depuffing Wand Skincare is in and so many people are ditching the filler and monthly botox appointments for small habits and although this is a luxe gift, it’s worth it! Makes morning lymphatic routines so seamless and fool-proof. 14. Caraway Non Toxic Frying Pan For the girl who’s ready to upgrade from toxic scratched pans. Non-stick, ceramic-coated, beautiful, and truly worth the investment. I’ve had mine for years and I love it. 15. Our Place Toaster + Air Fryer Yes, a toaster can be stunning. This is for the aesthetic kitchen girlie who believes even toast deserves a moment. It’s gone viral for good reason, non toxic air frying, cooking and more. 16. Press-On Nails Since I gave up getting my nails done because I’m done with the UV and toxic chemicals in acrylic tips - press ons have been my go to for special events and I love Chill House! 17. Pact Velour Suit (Code Healthillie20) Step aside Juicy Couture, theres a new velour suit in town. When I saw this drop, I was like OMG someone needs to get me this. I feel any 90’s baby turned wellness adult would LOVE an organic cotton juicy dupe! 18. Quince Cashmere Sweater Affordable + luxury + timeless. A piece she’ll have for years. Looks good with jeans, leggings, or layered under a coat. AKA: capsule wardrobe gold and comes in so many colors. 19. Sans Trou Clip-On Earrings For the sensitive-ear girlie who wants the look without the pain.Sans Trou makes chic, everyday-wearable clip-on earrings that actually stay on without pinching. Perfect for: jewelry lovers with metal sensitivities the friend who “always forgets earrings” or anyone who wants low-effort elegance They also stay on SO well. I'm very sensitive to fake jewelry and these have been a game changer. 20. The Everyday Mocktail Book by Holistic Rendezvous For the cozy host, the sober-curious friend, the “main character kitchen era” girl. This book is full of mineral-rich, hormone-friendly mocktail recipes that feel fancy without wrecking sleep, skin, or cortisol. Think: nourishing beverages that make wellness feel fun again. The Vibe of This Guide These aren’t gifts that get shoved into a drawer.They are daily rituals. Tiny upgrades. Beautiful, useful, and non toxic!

Blogs – by Lauren Fitzpatrick

Pumpkin Protein Balls with White Chocolate Drizzle

Pumpkin Protein Balls with White Chocolate Drizzle If fall had a flavor, it would taste exactly like these pumpkin protein balls, creamy, cozy, and just the right amount of sweet. They’re made with real pumpkin, wholesome ingredients, and finished with a smooth drizzle of melted white chocolate for that bakery-worthy touch. Think pumpkin pie meets protein bite, with zero refined junk. Ingredients ½ cup almond butter ¼ cup pumpkin purée 1 cup almond flour 2 scoops Taylor Dukes Wellness Bone Broth Pumpkin Spice Protein 2 tablespoons pure maple syrup 1 teaspoon pumpkin pie spice ¼ cup white chocolate chips, melted (for drizzle) Directions Mix the base: In a bowl, stir together almond butter, pumpkin purée, maple syrup, and pumpkin pie spice until smooth. Add the dry ingredients: Mix in almond flour and the Taylor Dukes Wellness Bone Broth Pumpkin Spice Protein until a dough forms. Adjust texture: Add more almond flour if sticky or a bit of nut butter if too dry. Form balls: Roll into 1-inch balls and place on parchment paper. Chill: Pop them in the fridge for 20–30 minutes to firm up. Drizzle: Melt white chocolate chips, then drizzle generously over the chilled protein balls. Set: Refrigerate again for 10 minutes until the chocolate hardens. Enjoy these chilled, with a matcha or chai in hand. If you make them, tag @liveheatlhillie on IG so we can see your cozy fall creations!

Blogs – by Lauren Fitzpatrick

Pumpkin Protein French Toast

Pumpkin Protein French Toast Fall mornings call for something cozy, nourishing, and just a little indulgent. This Pumpkin Protein French Toast is the perfect way to enjoy the flavors of the season while sneaking in a boost of protein. Whether you use Taylor Dunkes Wellness Pumpkin Protein or keep it plant-based with Truvani’s Pumpkin Spice Protein, this recipe will leave you fueled, satisfied, and ready to take on your day. Ingredients 6 slices of bread (sourdough, brioche, or your favorite) ½ cup milk of choice (almond, oat, raw, or whole) 2 eggs 1 scoop Taylor Dunkes Wellness Pumpkin Protein or Truvani Pumpkin Spice Protein (plant-based option) 1 tsp cinnamon (or more to taste) Grass-fed butter, for cooking Pure maple syrup, for serving Instructions Make the batter: In a medium mixing bowl, whisk together eggs, milk, protein powder, and cinnamon until smooth and well combined. Prep your bread: Lay out your slices of bread. Dip each slice into the pumpkin-protein mixture, letting it soak for 5–10 seconds per side. Cook it up: Heat a skillet or griddle over medium heat. Add a little grass-fed butter. Once melted, cook each slice of soaked bread for 2–3 minutes per side, until golden brown and slightly crispy on the edges. Serve & enjoy: Stack your French toast high, drizzle with warm maple syrup, and sprinkle with extra cinnamon if you’d like. Tips & Variations Make it extra pumpkin-y: Add a tablespoon of real pumpkin purée into your batter. Add crunch: Top with toasted pecans or pumpkin seeds. Protein boost: Use a high-protein bread for even more staying power. Dairy-free: Swap the butter for coconut oil or ghee.

Blogs – by Iliriana Zeneli

Clean Perfumes: Scents Without Secrets

Most perfumes on the shelves today come with a hidden ingredient list, one that’s legally protected under the word “fragrance”. This loophole allows brands to sneak in endocrine disruptors, phthalates, and other questionable chemicals without telling you. Even though they say phthalate free, endocrine disruptor free, why not just share? The good news? You don’t have to trade smelling amazing for your health. These clean perfume brands are rewriting the rules by being transparent, sourcing safe ingredients, and proving that you can spritz without worry. What Clean Brands Use Instead Instead of mystery chemicals, clean perfume brands are turning to: Essential oils & botanical extracts: Natural, plant-derived ingredients that bring authentic, complex notes. Brands that only use oils tend to not last very long on my skin so I do find I need to apply them more but they would be the cleanest options. Isolates: Single aroma compounds (like citral from lemongrass or linalool from lavender) that are naturally occurring but can be used safely in a controlled way. These last longer than just essential oils and tend to have more complex scents than just the basics. Safe synthetics: Lab-created ingredients that are free from phthalates, parabens, and known toxins. These can mimic natural notes, improve longevity, and still meet strict safety standards. This is my sweet spot because they last the longest on me personally up to 4-5 hours before I have to reapply and they tend to have options that mimic more conventional scents I love, without the toxins. The wellness space is very split down the middle when it comes to what is considered clean for fragrances because there can be a lot of loopholes. For me, I don't wear perfume everyday so when I do I am thinking about how long I actually plan on wearing it or the occasion. I tend to wear my more expensive perfumes for super special events. Strictly essential oil based won't have a long wear time or a wide variety of complex scents, but these would be what I would wear daily. The brands with a combination are usually what I will wear our to dinner or my "go-to" scent if i go out because the wear is longer (4-5 hours) and the scents are more complex. I am someone who tends to still spray on my clothing and hair vs directly on my neck because for many even essential oils can be irritating to the skin so just go by what feels good to you! My favorites below are a combination of all of these so I'll clarify so you can decide the best for you! Kaylana Fragrance I just discovered this brand, I ordered the discovery set and IMMEDIATELY ordered a full one of my favorite scent: Golden Nectar. They use Organic Alcohol (Sugarcane-derived) as their base, use a combination of isolates and safe synthetics and after testing it for 2 weeks, I've gotten so many compliments and lasts up to 5 hours on me. Highly recommend. Skylar Skylar was one of the first brands to make “clean perfume” mainstream. Their fragrances are hypoallergenic, vegan, and cruelty-free and they’ve ditched over 1,300 harmful ingredients. They do sell a rollerball set! My personal favorite scents are Citrus Reverie (perfect fresh citrus scent), Sunkissed Dahlia (date night scent), Vanilla Sky (everyday sweet scent for my vanilla lovers). They use safe synthetics so this is one of the most long lasting brands I've found with the most complex scents that smell like "true" conventional perfumes. (can be found at Sephora if you want to smell them irl) Vahy An Australian-born brand that blends fine fragrance artistry with clean standards. I got the discovery set as a sample and loved the scents. My personal favorite ended up being Ember Haze that is like a musky amber + vanilla. It is the most expensive perfume I own and one of the cleanest because they use all oils so for me it was worth spending money on because of how clean it is. I save this one for VERY special occasions like anniversaries! This makes a perfect luxe gift for those wanting a higher end clean perfume. DIME Beauty Known for their viral skincare, DIME also does perfume really well. I have personally never tried them but I have heard so many great things. Their scents are clean, affordable, and designed for layering. They also have a best sellers discovery set which is a good place to start. They have an EWG score of 1 and they list out their ingredients. ESAS NYC A fan favorite in the wellness space - ESAS calls themselves a “farm-to-beauty” brand, and for good reason. Their perfumes are made with upcycled botanicals, certified organic ingredients, and eco-friendly practices that go beyond just being “non-toxic.” AND it's the newest brand we sell on Live Healthillie. You can now order the discovery sets for her or him! Belnu Belnu is a newer brand on the market - redefining modern perfumery with a focus on transparency, safety, and artistry. Their fragrances are crafted with clean ingredients- no phthalates, parabens, or mystery “fragrance” catch-alls, while still delivering the sophistication and longevity of traditional luxury perfumes. Have yet to try them but their bottles caught my eye, they do sell a sample collection - def a higher price point. Henry Rose Created by actress Michelle Pfeiffer, Henry Rose set the bar for transparency in fragrance. Every scent is 100% ingredient-revealed (no hidden “fragrance” catch-all here) and EWG Verified. They do sell a discovery set and I ended up loving Windows Down which is not a normal scent I go for but I loved it. They use a mixture of safe synthetics and botanicals and wear time is on the longer side, def a brand you can layer scents. (can be found at Sephora) Heretic Perfume Heretic pushes the boundaries of natural perfumery. Using wildcrafted and non-synthetic botanicals, their fragrances feel raw, sensual, and a little rebellious. They call themselves “unconventional” for a reason expect earthy, unexpected blends that still feel luxurious and perfect for layering! I love that they have a discovery set but also a personalized one especially if you know you tend to gravitate towards certain scents you can just get those notes to try. My favorites have been Dirty Hinoki + Dirty Coconut together! Rahua Best known for their haircare, Rahua also crafts a botanical-inspired perfume. They only make one scent but I'm sure they'll make more! It's made with only essential oils so this would be the lowest tox option! Ginger & June Candle Co This small-batch brand is known for candles, but their perfumes are just as nice. Each of their perfume blends is made using organic grape alcohol and an accord of only wildcrafted, organic or sustainably harvested essential oils and absolutes. I haven't tried any of their scents but their bottles caught my eye! They do sell sample vials! Nusa Holistick Inspired by Bali and rooted in traditional rituals, Nusa Holistick perfumes are plant-based and infused with intention. Their fragrances transport you with tropical botanicals and holistic blends, making “vacation in a bottle” feel real (without the plane ticket). They are essential oil based so need to be reapplied and would be our lowest tox option! Why Clean Perfume Matters Traditional perfumes don’t just sit on your skin, they sink in. With endocrine-disrupting chemicals linked to hormone imbalances, fertility issues, and allergies, swapping to clean fragrance is one of the easiest low-tox wins. And as you can see, clean doesn’t mean boring. These brands prove that safe scents can be luxurious, modern, and just as unforgettable. I personally don't use perfume everyday or at the gym but it is nice to have something for a date night, special occasion or picking your signature CLEAN wedding scent!

Blogs – by Iliriana Zeneli

My Top 10 Pregnancy Safe Skincare Picks

Like so many women, the second you see those two pink lines, you start questioning everything: your supplements, your food, and yes…even your skincare. The truth is, what we put on our skin matters just as much as what we put in our bodies, especially during pregnancy. Many of you guys that follow me have already started your low tox journey before pregnancy but for those of you looking to swap now, here are some things to look out for! Conventional skincare is often filled with ingredients that don’t exactly scream “safe for mama + baby.” Think: Retinoids (Vitamin A derivatives) – linked to birth defects. Salicylic acid (high concentrations) – not recommended in pregnancy. Phthalates – hormone disruptors often hiding under the word “fragrance.” Parabens – another class of endocrine disruptors. Chemical sunscreens (oxybenzone, avobenzone, octinoxate) – linked to hormone disruption. But here’s the good news: you don’t have to compromise on results. There are incredible brands creating effective, non-toxic products that feel luxe, actually work, and are safe to use while you’re growing a little human. Here are my top 10 picks all found on Live Healthillie. 1. Three Ships Dew Drops Mushroom Hyaluronic Acid Serum Pregnancy can leave your skin dehydrated, and this serum is like a tall glass of water. It plumps, hydrates, and gives you that “pregnancy glow” without synthetic fillers or fragrance. 2. Earth Harbor Aurora Superfood Luminance Ampoule Packed with hemp seed oil and sea greens, this is my go-to when my skin feels dull or irritated. Earth Harbor nails it with clean botanicals that soothe without harsh actives. 3. Aleavia Prebiotic Body Cleanse Say goodbye to conventional body washes that strip your skin. Aleavia uses prebiotics to nourish your skin microbiome gentle enough for mamas and babies. 4. Mother Mother Belly Balm Because let’s be real: when that bump grows, your skin stretches. This butter is lightweight, non-greasy, and filled with nutrient-dense botanicals that keep skin supple and supported. 5. 100% Pure Eye Masks Don’t let the pregnancy fatigue get you down, lift up those under eyes with one of my favorite eye masks - with a boost of caffeine to give you brighter looking under eyes. 6. Three Ships Purify Aloe + Amino Acid Cleanser Hormones can mean breakouts (yay). This cleanser is gentle enough for sensitive pregnancy skin but still clears impurities without sulfates or drying alcohols. 7. Non-Toxic Deodorant Pregnancy sweat is different. Swap out conventional aluminum + fragrance-filled sticks for a clean option that actually works and keeps odor at bay. All our brands are safe for pregnancy but if you are extra sweaty and ok with baking soda then consider Nala Extra Strength! 8. Fitglow Micro Exfoliant Face Mask One of my favorite duo products, it not only is the most amazing exfoliant to sweep away debris but it also doubles as a face mask you can leave on and scrub away for a brighter more supple complexion. 9. Earth Harbor Mermaid Milk Moisturizer A lightweight daily moisturizer with spirulina and matcha that calms redness, balances oils, and gives you that fresh-faced look without questionable fillers. 10. Mineral Sunscreen Sunscreen is for all seasons, whether it’s a hot summer day or a wintery weekend, the snow can be super reflective and also impact skin. I love this sunscreen because its gentle, looks great under makeup and of course safe. Final Thoughts Pregnancy is a season of enough unknowns, your skincare routine shouldn’t be one of them. By choosing products that are free from harmful ingredients and rich in nourishing botanicals, you’re not just caring for your skin…you’re caring for your little one, too. Every product on this list is something I’d use myself and trust on my own journey. And the best part? You don’t have to compromise results for safety. The majority of our products are pregnancy safe by default which makes shopping for you or your family: easy. *none of this is intended to be medical advice*

Blogs – by Lauren Fitzpatrick

Pumpkin Spice Protein Muffins

As the air turns crisp and cozy vibes settle in, it's the perfect time to indulge in some seasonal treats that aren’t just delicious but also good for you. Did you know most conventional pumpkin-flavored fall goodies don’t even contain real pumpkin? Yep, it’s all artificial flavors and sweeteners. But these Pumpkin Spice Protein Muffins are here to change that. Packed with real pumpkin, plant-based protein from Truvani’s Pumpkin Spice Protein, and naturally sweetened with coconut sugar, these muffins are the perfect way to enjoy fall treats while keeping your blood sugar balanced. Why These Muffins Are a Must-Try Real Pumpkin Goodness: Unlike most fall treats, these muffins use actual pumpkin puree, giving you all the nutrients and fiber pumpkin has to offer. Protein Power: With two scoops of Truvani’s Pumpkin Spice Protein Powder, each muffin is packed with plant-based protein to keep you fuller for longer and give you that extra boost throughout the day. Blood Sugar-Friendly: Instead of refined sugars, these muffins are sweetened with coconut sugar, which helps to stabilize blood sugar levels, making them a healthier option for anyone looking to avoid those sugar crashes. Ingredients You'll Need Dry Ingredients: 1 1/2 cups oats 1 cup Bob’s Red Mill gluten-free 1:1 flour 2 scoops Truvani Pumpkin Protein Powder 1/2 cup coconut sugar 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt Wet Ingredients: 1 cup mashed ripe banana 1 cup pumpkin puree 2 large eggs 1/2 cup olive oil 1/2 cup milk (your choice of milk) 1 tsp vanilla extract Crumble Topping: 1/2 cup chopped walnuts 1/4 cup oats 2 tbsp coconut flour 1 tsp cinnamon 1/4 cup melted coconut oil 1/3 cup monk fruit or coconut sugar Instructions Preheat your oven to 350°F (175°C) and line your muffin tins with liners. In a large bowl, combine the dry ingredients: oats, flour, Truvani Pumpkin Protein, coconut sugar, baking powder, baking soda, and salt. In a separate bowl, mix the wet ingredients: mashed banana, pumpkin puree, eggs, olive oil, milk, and vanilla extract. Pour the wet ingredients into the dry and stir until everything is well combined. In another small bowl, mix the crumble topping ingredients: walnuts, oats, coconut flour, cinnamon, melted coconut oil, and sweetener of choice. Spoon the muffin batter evenly into the muffin liners and sprinkle the crumble topping over each muffin. Bake for 30-35 minutes, or until a toothpick comes out clean. Enjoy Your Guilt-Free Fall Treat These muffins aren’t just tasty—they’re a healthy way to indulge in your fall pumpkin spice cravings without all the artificial junk. Whether you're grabbing one on your way out the door or enjoying it as a snack, these muffins will satisfy your sweet tooth and fuel your body with wholesome ingredients. If Pumpkin Spice is your jam you will love Blume's Pumpkin Spice Superfood Latte Mix! Once again, made with real pumpkin!! They swapped the syrups, dairy, and caffeine for whole superfood ingredients, so you can sip back with a barista-worthy PSL you can feel good drinking. Combining organic pumpkin and Canadian maple for a warm cup of velvety goodness. Tastes just like grandma’s pumpkin pie and pairs perfectly with a shot of espresso, if that’s your style.

Blogs – by Iliriana Zeneli

Healthillie Monthly Favorites - August

I’ve been wanting to start a monthly favorites series because so many of you ask what I’m actually using, loving, and coming back to in my daily routine. Consider this your peek into the random wellness and low-tox things that are making my life a little easier (and a lot healthier). Let’s dive in: 🫒 Oliva Dorado Olive Oil Okay, yes… I’m that girl who takes olive oil shots. Hear me out. Quality olive oil is packed with polyphenols that support inflammation, hormone balance, and leptin sensitivity (aka the hormone that tells you you’re full and helps regulate metabolism). I’ve been using Oliva Dorado for my shots, it’s rich, a little peppery, and honestly looks like liquid gold. It's a single source olive oil from a small family farm in Spain, it's the second best thing to my grandmothers home grown olive oil she ships to me from Albania in a plastic water bottle. 🌸 Kalyna Fragrance in Golden Nectar I bought a sample set of these perfumes and immediately ordered the full size of the Golden Nectar. That’s how good it is. Think soft, golden, sun-kissed florals without the headache-inducing toxins hiding in conventional fragrances. It’s clean, it lasts, and it makes me feel put together even if I’m just in workout clothes. I love that it's a small woman owned business that truly cares about clean fragrance. 🥥 Coaqua Coconut Water These little yellow cans from Sprouts have become my sidekick. Coconut water is my go-to for hydration (minerals, electrolytes, all the good stuff) and Coaqua is probably the best tasting coconut water ever and that's coming from someone who thinks it can typically taste like an armpit. Everyone I introduce these too becomes a coconut water lover. Not kidding. 💕 RMS Blush in Crystal Slipper This is the only clean blush I wear these days. The shade is that perfect natural flush that looks like you’ve just been in the sun but better. RMS is def one of my favorite low-tox makeup brands but this color knocked it out of the park for my complexion. 🏖️ Business & Pleasure Beach Umbrella + Towel Florida life = beach life. I don’t play around with beach days and these are essentials. The umbrella is premium quality (and beautiful — because aesthetics matter), and the towel is big enough to sprawl out on without carrying half the sand home with you and 100& cotton! I use this combo all summer and it just makes my beach days so much sweeter. 🔴 Bon Charge Plug-In Red Light Night Light This one feels so random but has changed my sleep. We plugged it into the bathroom so we don’t blind each other with bright lights in the middle of the night. It’s red light so it won’t mess with melatonin and it's motion sensored! I'm tempted to get like 10 more. code: healthillie 📖 Fertile Ground (Book) This one is for my TTC girlies. As you know, it can be super frustrating being in this season of life and I personally don't know many people in our position and this book makes you feel seen and heard. I found myself highlighting and even taking notes on this book - just so many powerful quotes and perspectives. It really healed something in me and I will now be recommending this to every girl I know going through fertility struggles. 💄 Ere Perez Lip Liner in Brave The hardest struggle I have had is finding a good lip liner and this one is finally it. I have tried so many brands toxic and non toxic and finally found a non toxic one that goes on nice and has nice shades. I use the color Brave and its like a coffee color and just so natural for my lip. I just add lip gloss and it's perfect. 👁️ Three Ships Beauty Eye Patches Late nights, early mornings… these eye patches are my rescue. They’re soothing, de-puffing, and don’t leave that weird sticky residue some patches do. Perfect before filming or meetings and tbh lately I've just been slapping them on to clean, record content and just bum out around the house. 🥤 Pioneer Pastures Protein Shake I get asked about shelf stable, ready-to-go protein shakes all the time. I typically go for Rebbl which is plant based and refrigerated but I got sent a 4 pack of these and loved them. They are whey, grass fed and they do have natural flavor but they were pretty responsive about the ingredients. This isn't something I consume a lot because I'll just make a protein shake using one of ours but this is good for on the go, traveling etc. I think you can find them at Target now which is easy. That’s the roundup for this month, a mix of beauty, wellness, and random things making my routine healthier and more enjoyable. Let me know if you like these kinds of favorites posts, and I’ll keep sharing what I’m loving each month.

Blogs – by Lauren Fitzpatrick

Gluten-Free Pumpkin Protein Bread

Gluten Free Pumpkin Protein Bread There’s just something about pumpkin bread that feels like fall in every bite. But instead of loading it with sugar and flour, this version gives you the delicious flavor plus the benefits of protein and whole ingredients! Ingredients Pumpkin Bread: 1 can pumpkin puree (simmer down 1 cup to reduce moisture) 1.5 cups oats (blended into flour) 2 eggs 1/2 cup unsweetened applesauce 2 scoops Taylor Dukes Wellness Bone Broth Pumpkin Spice Protein Powder 1/2 cup coconut sugar or brown sugar 2 tsp cinnamon 2 tsp pumpkin pie spice 1 tsp baking powder 1 tsp baking soda 1/4 tsp salt Optional Frosting: 1 block of cream cheese 4 oz Greek yogurt 1/2–1 cup powdered sugar (depending on your sweetness preference) 1 tsp vanilla bean extract Instructions Preheat your oven to 350°F and lightly grease or line a loaf pan. Blend oats into a fine flour and set aside. In a medium bowl, combine all dry ingredients: oat flour, protein powder, sugar, cinnamon, pumpkin pie spice, baking powder, baking soda, and salt. In a separate bowl, whisk together all wet ingredients: pumpkin puree, applesauce, and eggs. Slowly fold the wet mixture into the dry mixture until fully combined—don’t overmix. Pour the batter into the prepared loaf pan. Bake for 40–45 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before frosting or slicing. Optional Frosting In a medium bowl, add cream cheese, Greek yogurt, powdered sugar, and vanilla bean extract. Blend with a hand mixer until smooth and creamy. Spread over cooled pumpkin bread or serve on the side as a dip.

Blogs – by Iliriana Zeneli

Ditch the Polyester TIktok Blankets - For These Natural Alternatives

If you’ve been on TikTok lately, you’ve probably seen brands like LOLA blanket, a super-soft, oversized throw that’s gone viral for its cloud-like texture. Influencers rave about how cozy it feels, how chic it looks draped over a couch, and how it’s become the “it blanket” of the season. But here’s the catch: while these blankets may look like luxury, it’s actually made from 100% polyester faux fur. And that material choice comes with some serious downsides for both the planet and your health. I am also just so tired of very subpar products becoming “viral” … like a blanket? Seriously? Anyway… Polyester = Plastic Polyester is essentially a type of plastic fiber derived from petroleum. Every time you use or wash polyester textiles, like the LOLA blanket, tiny fibers break off. These microfibers don’t just disappear: They can shed into your home, becoming part of the dust you breathe every day. They can wash into waterways, contributing to microplastic pollution in oceans and drinking water. They can linger in landfills for decades (if not centuries). So while polyester feels soft and “vegan,” it’s really just fossil fuels woven into fabric. The Microplastic Problem The real concern I HAVE with polyester blankets isn’t just their environmental footprint, it’s what happens when those microfibers end up in our bodies. This is also a big reason I have been slowly swapping out my ‘every day’ clothing to more natural fibers, it does impact our health! Research has now detected microplastics in: Human blood (they can circulate throughout the body) Lung tissue (we inhale them from household dust and fabrics) Placenta & breast milk (yes our babies are starting off with plastic) Scientists are still studying the long-term effects, but early evidence suggests microplastics may contribute to: Chronic inflammation Hormone disruption Reproductive health concerns Immune system stress Increased risk of cardiovascular problems And here’s a stat that might shock you: over 70% of our daily microplastic exposure comes from indoor air and dust, mostly from synthetic fabrics like carpets, upholstery, clothing and yes, blankets. The best we can do is MINIMIZE our exposure and something like a blanket is an easy swap. Better Alternatives: Natural, Sustainable, and Just as Cozy The good news? You don’t have to give up comfort for health. There are plenty of natural fiber blankets that are equally soft, breathable, and luxurious, without the microplastic fallout. Here are some brands worth checking out, I have linked them all here! Coyuchi – Organic cotton blankets and throws, GOTS-certified, ethically made, all their products are incredible, pricey but I’ve had some things since I put them on my bridal registry 3 years ago and still holding up great. Boll & Branch – Their waffle blankets are organic cotton and beautiful! Under The Canopy – The Organic brushed cotton blanket is so soft! Quince – Budget-friendly linen, cashmere, and organic cotton throws. Brooklinen – Cozy natural-fiber throws, many are natural fiber Silk & Snow – Weighted blankets made with natural cotton! Crate & Barrel – I was shocked to see Crate & Barrel had a good selection of organic cotton options. Theyre easy to add to registries or as a last minute gift! Parachute Home – I love all of their products. Modern, minimal blankets in linen, wool, and organic cotton. The Bottom Line Yes, the LOLA blanket is trending. But sometimes what’s popular isn’t what’s best. Polyester may feel cozy in the moment, but it can leave behind a trail of microplastics in your home, your body, and the environment. If you’re investing in something as personal as a blanket, the thing that touches your skin, that your kids snuggle under, that lives in your home for years, it’s worth choosing natural, sustainable fibers. ***The contents of the blog is strictly for educational purposes based on my personal research and opinion, please do you own research.

Blogs – by Iliriana Zeneli

Tired All the Time? You Don’t Have a Caffeine Deficiency: You’re Just Running on Empty

Let’s set the record straight:You don’t have a caffeine deficiency.You have a mineral, blood sugar, and circadian crisis and no amount of cold brew is going to fix that. We’ve normalized waking up exhausted, crashing by 2PM, and needing caffeine just to function. But what if your energy rollercoaster isn’t about “pushing through” and more about replenishing what your body is screaming for? Let’s break down what’s actually behind your chronic fatigue and how to finally break the cycle for good. 1. You’re Not Tired. You’re Minerally Depleted. Minerals are like spark plugs for your cells. They regulate energy production, nervous system function, adrenal health, hydration, and even hormone balance. But stress, sweating, processed foods, and even clean eating (thanks, depleted soil) can leave you running on fumes. The Big 3 You’re Probably Missing: Magnesium – Needed in over 300 enzymatic reactions, including ATP (energy) production. Most of us are deficient. Sodium + Potassium – Essential for cellular hydration and adrenal health. When these are off, your energy tanks. Vitamin C – Crucial for adrenal function and helps regenerate other antioxidants like glutathione. 🧂💧Enter: Minerals & Chill: our powdered adrenal mocktail made with Magnesium Malate, Potassium, Sodium, and Vitamin C. It’s like an internal battery recharge without the crash. 2. Your Blood Sugar Is on a Rollercoaster Energy dips aren’t random. If your breakfast was a banana and coffee, your body is on a glucose high-speed train to Crashville. When your blood sugar spikes and drops repeatedly, your adrenals release cortisol to compensate. The result? You feel jittery, exhausted, irritable, and crave sugar or caffeine to get back to “normal.” The Fix: Eat within an hour of waking. And no, coffee doesn’t count. Build balanced meals with protein, healthy fats, and fiber (think: eggs + avocado + sweet potato). Avoid naked carbs (carbs without protein or fat). Try front-loading your calories earlier in the day to align with your circadian rhythm. 3. Your Circadian Rhythm Is All Over the Place Your energy isn’t just about what you eat, it’s when you do things. Your circadian rhythm is your internal clock that regulates hormones like cortisol, melatonin, and insulin. When it’s dysregulated (hello, late nights and blue light scrolling), your body gets confused. Cortisol is high at night when it should be low, and low in the morning when it should help you wake up. Circadian Rhythm Reboot: Get sunlight in your eyes within 30–60 min of waking. No sunglasses. Go to bed and wake up at consistent times (even on weekends) Dim lights at night. Think candles, amber bulbs, or blue-light blockers. Stop eating 2–3 hours before bed to support melatonin and deep sleep. 4. Caffeine Is Borrowed Energy (Not Real Energy) Caffeine doesn't give you energy, it just blocks your brain’s ability to register that you're tired. Over time, your adrenals and nervous system take the hit, which can lead to burnout, anxiety, insomnia, and hormone disruption. We're not saying you need to ditch coffee forever, but if you're using it as a crutch... it’s time to reassess. Try This Instead: Minerals & Chill adrenal mocktail in the morning before coffee (or in place of it). Protein-forward breakfast to stabilize blood sugar and cortisol. Swap your second cup for a matcha, yerba mate, or herbal energy tonic. Supplement Roundup: Your Energy Allies Here are some heavy hitters to support sustainable, non-crashy energy: Supplement Why It Helps Minerals & Chill Replenishes depleted minerals, supports adrenal health, and helps curb the afternoon slump. B Vitamins (especially B12, B6, Folate) Needed for mitochondrial function and red blood cell production. Look for methylated forms. Magnesium Glycinate or Malate Supports calm energy, muscle function, and hormone regulation. Adaptogens (with caution) Things like rhodiola or eleuthero can help buffer stress if tolerated, but aren’t for everyone. Protein Powder (Clean, No Junk) Supports blood sugar and muscle repair—look for ones without natural flavors, gums, or fillers. Lifestyle Shifts That Actually Work Sleep like it’s your job 7–9 hours. In a cool, dark room. No exceptions. Move your body daily Walking, strength training, stretching get your blood flowing. Ditch ultra-processed foods They spike your blood sugar, deplete your minerals, and confuse your hunger signals. Chill the heck out Nervous system regulation = more energy. Try breathwork, meditation, or a nervous system-friendly session (I love the OPEN app). Drink your minerals, not your stress Minerals & Chill isn’t just a vibe. It’s your new energy baseline. Final Thoughts: You Deserve Better Than Burnout If you’re constantly running on empty, it’s not because you’re lazy or broken. Your body is communicating with you. Loudly. It’s time to stop masking fatigue with caffeine and energy drinks and start supporting your body with the real tools it needs: minerals, blood sugar balance, a strong circadian rhythm, and rest. The good news? Energy is reclaimable. And it starts with less stress, more minerals, and a better rhythm.

Blogs – by Leslie K. Hughes

Which Cleanser is Right for You? Navigating Your Clean Skincare Journey

Is your shelf full of facial cleansers overwhelming you? We get it. With so many options promising everything from deep pore cleansing to hydration, it’s easy to get lose. You know cleansing is the first crucial step in any skincare routine, but how do you pick the one that’s truly right for your skin? The world of skincare, especially cleansers, can feel like a maze. But don’t worry! We’re here to cut through the confusion and help you find the perfect match for your unique skin needs, leaving you feeling confident and refreshed. We’ve brought together some of our favorite cleansers from the Live Healthillie shop and are breaking down their benefits so you can make an informed choice. The first step: Understanding your skin type Before diving into specific cleansers, it’s helpful to understand your skin type. This will guide you toward products that work with your skin, not against it. Oily skin Prone to breakouts Often shiny Visible pores Needs: Balancing and clarifying Dry skin Feels tight Often flaky May look dull Needs: Gentle, hydrating formulas Combination skin Oily in some areas (like the T-zone) Dry or normal in other areas Needs: Balance and targeted care Sensitive skin Easily irritated Red Itchy Needs: Calming, fragrance-free, and gentle ingredients Normal skin Balanced Not too oily or too dry Few imperfections Needs: Can use a variety of cleansers, but still benefits from targeted care Acne-prone skin Frequent breakouts Blackheads Whiteheads Needs: Ingredients that target bacteria and exfoliate gently Our top cleanser picks and their pros Here’s a roundup of some of the best cleansers available at Live Healthillie. Three Ships Beauty Purify Aloe + Amino Acid Gel Cleanser If you’re looking for a cleanser that’s gentle yet tough on dirt, this is it. This gel cleanser is alcohol-free and made to remove impurities while nurturing your skin’s moisture barrier. Pros Super gentle and effective: It gently scrubs away daily build-up and makeup without harsh sulfates or synthetic ingredients, ensuring a clean feel without over-drying. Replenishes moisture barrier: Natural amino acids are key ingredients that help replenish and maintain your skin’s essential moisture barrier, leaving your skin soft and supple. Soothing and calming: Infused with aloe vera leaf juice, knowing for its soothing and anti-inflammatory properties, it’s ideal for calming skin while cleansing. Targets hyperpigmentation and dullness: By gently removing impurities and supporting healthy skin, it helps brighten the complexion and address concerns like hyperpigmentation and dullness. Three Ships Harmony Cucumber + Kombucha Microbiome Balancing Cleanser If your skin leans towards sensitive or reactive, or if you’re looking for a cleanser that goes beyond just cleaning to truly support your skin’s natural health, the Harmony Cucumber + Kombucha Microbiome Balancing Cleanser is a great choice. This milky cleanser is designed to melt away impurities while actively soothing and replenishing your skin. Pros Microbiome balancing: It’s probiotic-rich kombucha supports a healthy skin microbiome, essential for a strong barrier and reduced inflammation. Soothing and calming: Specifically formulated for sensitive skin, it helps repair a damaged barrier and calm irritation, leaving skin soft and comforted — never stripped. Anti-inflammatory: Cucumber extract delivers natural anti-inflammatory benefits, soothing and cooling irritated skin. Gentle and effective: It gently melts away makeup, excess oil, and impurities without harsh rubbing or irritating form, preserving skin’s natural moisture. Hydrating: Contains glycerin and other nourishing ingredients to replenish essential moisture, ensuring soft, hydrated skin. Versatile: While perfect for sensitive skin, its gentle, balancing properties benefit all skin types seeking a nurturing cleanse. Jack Henry Super Face Cleanser This luxurious, creamy face cleanser is designed to hydrate, exfoliate, and protect all skin types. It’s meant for the guys, but ladies love it, too! Pros Hydrates and exfoliates: Formulated with hyaluronic acid for firming and wrinkle-reduction, and pineapple enzyme extract (bromelain) for gentle exfoliation and soothing clogged pores. Brightens and protects: Kakadu plum oil (high in vitamin C) brightens, detoxifies, and stimulates collagen, while vitamin C itself promotes youthful skin and offers environmental protection. Purifies and refines: A blend of enzymes works to remove dry, dead skin, makeup, and pollution. Bamboo powder absorbs excess oil and exfoliates, while water kefir PHA accelerates cell renewal for even skin texture. Refreshing smell: Features a refreshing blend of citrus mandarin, spicy coriander, and soothing passionfruit for a stimulating yet calming cleansing experience. Aleavia Purifying Facial Cleanse This advanced formula purifies your skin while supporting its natural microbiome, ensuring a gentle yet effective cleansing. Pros Prebiotic formula and microbiome support: It uses a prebiotic-rich formula to cleanse while actively supporting your skin’s healthy microbiome, crucial for a balanced complexion. Maintains moisture barrier: Gently cleanses without harsh sulfates or synthetic detergents, preserving your skin’s natural moisture barrier for a comfortable, non-stripped feel. Reduces fine lines and boosts elasticity: This cleanser helps reduce the appearance of fine lines and promotes elasticity, contributing to a more youthful look. Clean and natural ingredients: Made with thoughtfully sourced natural ingredients like coconut oil, aloe vera, sea salt, sea kelp, castor oil, moringa oil, sea buckthorn seed oil, MSM, and frankincense oil. Suitable for all skin types: Its gentle formulation makes it safe for all skin types, including sensitive skin. Agent Nateur Acid (wash) Lactic Acid Skin Brightening Cleanser This natural exfoliant is designed to gently revive all skin types, revealing a radiant glow. It’s a daily cleanser infused with premium organic ingredients that brighten and refine skin, while soothing and hydrating. Pros Gentle exfoliation and brightening: Uses lactic acid to gently dissolve dead skin cells, washing away dullness to reveal luminous, firmer, and more youthful-looking skin. It visibly brightens uneven skin tone and texture. Hydrates and soothes: Features a lavender flower water base to hydrate and relieve dry skin, leaving it silky and supple. It also calms redness caused by dehydration. Anti-aging benefits: Reduces the appearance of fine lines and wrinkles. Aloe leaf visibly plumps mature skin and reduces acne scars, while peony root extract offers antioxidants, fostering brighter, firmer skin and soothing dryness. Refines texture and clears pores: Works to refine inconsistent skin texture and helps reduce the appearance of clogged pores, leading to a smoother complexion. All of the cleaning products on Live Healthillie have a clean formulation. A core “Healthillie Difference” highlight, our cleansers are free of harsh synthetic ingredients, artificial fragrances, preservatives, parabens, phthalates, and endocrine disruptors. Jack Henry Cleanse + Face This concentrated, gentle, all-in-one cleanser for face, body, and hands purifies your skin while nurturing its healthy microbes for a balanced, vibrant complexion. Pros Microbiome balancing: Made with prebiotic sea extracts and hydrating botanicals that feed your skin’s healthy microbes, it helps diminish harmful bacteria and balance pH for overall skin health. Alleviates concerns: Designed to help alleviate common issues like dryness, acne, eczema, and redness, promoting a clearer, calmer complexion. Hydrates and brightens: Its hydrating ingredients work to keep skin moisturized, while simultaneously brightening for a more radiant look. Firms and tones: This cleanser actively helps to firm and tone the skin, improving texture and elasticity for a more youthful feel. Nutrient-packed. Rich in vitamins, minerals, and enzymes, it offers a nourishing cleanse. Three Ships Refresh Papaya + Salicylic Acid Cleanser If you have oily or combination skin and struggle with acne or dullness, this cleanser is for you. It gently cleanses while harnessing the power of natural salicylic acid to balance and clarify. Pros Natural salicylic acid source: Features aspen bark extract, a natural source of salicylic acid, which is highly effective at dissolving dead skin cells and unclogging pores, helping to prevent breakouts and promote clearer skin. Balances and clarifies: Designed to balance oil production and purify the skin, leaving it feeling fresh and clear without being overly dry or tight. Gentle exfoliation: Papaya fruit extract (containing natural enzymes) works with the salicylic acid to gently exfoliate the skin, removing build-up and promoting a smoother texture Soothing and hydrating: Includes aloe vera leaf juice and chamomilla recutita (matricaria) flower extract to soothe and calm the skin. Fitglow Cloud Ceramide Foam Cleanser This light, nutrient-dense foam cleanser soothes and hydrates your skin, replenishing essential lipids for a calm, smooth, and revialized complexion. Pros Restores skin barrier: Enriched with skin-softening micro rice ceramides to restore essential lipids, it protects against moisture loss and supports a healthy skin barrier. Soothes and reduces irritation: Organic arnica, gotu kola, and chestnut extracts are included to protect fragile skin during cleansing, significantly reducing irritation and redness. Adds hydration and nutrients: Its nutrient-rich formula, including hyaluronic acid and aloe vera, provides vital hydration and antioxidants, leaving skin soft, smooth, and plump. Gentle foaming action: Delivers a satisfying foam cleanse without harsh sulfates or synthetic detergents, ensuring a clean feel without stripping moisture. Earth Harbor Natural Oasis Deep Pore Gel Cleanser This lush gel cleanser deeply purifies skin and instantly replenishes glow, making it a true skin paradise. It’s a daily cleanser created for all skin types, with a special affinity for sensitive, blemish-prone, and oily skin. Pros Deep pore purification: Infused with purifying botanics like chlorophyll, white willow bark BHA, and ancient sea minerals, this cleanser effectively deep cleanses pores to reduce excess oil and clarify skin. Targets key concerns: Directly addresses common skin issues like visible pores, frequent breakouts, buildup, inflammation, and provides excellent oil control. Restores glow and balance: Helps to instantly replenish your skin’s natural glow, leaving it feeling fresh and calm. It supports a balanced skin barrier, ensuring a peaceful complexion. Gentle and non-stripping: Despite its deep-cleansing power, this is a low-foaming, oil-free gel cleanser that’s gentle on the skin, preventing dryness or tightness. 100% Pure Calendula Flower Cleansing Milk This silky smooth, gently foaming milk cleanser is perfect for all skin types, especially dry and sensitive skin. It sweeps away impurities while deeply nourishing and softening. Pros Gentle and nourishing: This cleanser features calendula flower oil and calendula hydrosol, known for their calming, soothing, and anti-inflammatory properties, making it gentle for even the most delicate skin. Hydrating and softening: Infused with moisturizing sea buckthorn oil, hydrating rose hydrosol, and calming chamomile, it deeply nourishes and softens skin, replenishing moisture and preventing dryness. Effective cleansing: Despite its gentle nature, it effectively removes dirt, sunblock, environmental pollutants, and other impurities, leaving skin feeling clean, refreshed, and incredibly soft. Supports skin comfort: Designed to deeply nourish and calm, it helps reduce irritation and discomfort, making it ideal for those with sensitive or easily reactive skin. Earth Harbor Sunshine Dew Elixir Antioxidant Cleansing Oil This luxurious oil cleanser glides effortlessly across your face, melting away impurities, pollution, and makeup while leaving skin soft, hydrated, and bright. Pros Deeply cleanses and purifies: Silky dew drops infused with antioxidant-rich oils and sea kelp cleanse pores deeply, clearing buildup and pollution. Brightens and softens: Papaya enzymes contribute to a brighter complexion, while the nourishing oils leave skin feeling soft and smooth. Effortless makeup and SPF removal: It’s a powerful makeup and SPF remover that rinses completely clean with water, leaving no tugging, scrubbing, or greasy residue. Replenishes glow: Designed to restore your skin’s natural glow, giving you a fresh, radiant look. Earth Harbor Naturals Ahoy Love Cream Cleanser Hibiscus + Green Tea Feel the love with this creamy, cooling cleanser that deeply nourishes and gently exfoliates, leaving your skin bouncy and glowing. Pros Nourishes and gently exfoliates: This cleanser uses a super seaweed complex and botanic AHAs (from hibiscus) to comfortably remove impurities while providing gentle exfoliation for a smoother complexion. Hydrating and bouncy skin: Its creamy, milky lather helps maintain essential moisture, leaving skin feeling soft, bouncy, and radiant. Targets multiple concerns: Helps with dryness, dullness, impurities, fine lines and wrinkles, and protects against environmental stressors, offering a comprehensive cleanse. Antioxidant-rich: Infused with green tea extract and other antioxidants, it helps protect skin from damage. Making your cleanser choice Ultimately, the “right” cleanser for you depends on your skin type, concerns, and your lifestyle. Don’t be afraid to try different options, but always introduce new products slowly to see how your skin reacts. Also, give each cleanser you try a few weeks to see how it works with your skin. And remember: cleansing is more than just washing your face. It’s the key first step in prepping your skin to absorb the nutrients from your serums and moisturizers, setting the stage for a healthy, radiant complexion. By using a cleanser that works with your skin and other products, you’re not just cleansing; you’re nurturing your skin’s natural beauty.

Blogs – by Lauren Fitzpatrick

Adrenal Paloma Pops

Adrenal Paloma Pops A refreshing, mineral-rich popsicle to cool down, hydrate, and support your adrenals naturally. When the heat hits and your stress levels rise, these pops are a simple way to do something good for your body, and they taste like a tropical spa day. Made with just 3 ingredients, these Adrenal Paloma Pops support healthy cortisol levels, replenish key minerals, and deliver whole food vitamin C! Ingredients (Makes 5 popsicles): 1 cup fresh grapefruit juice 1 cup coconut water 1 stick of Lemon Lime Minerals & Chill Why They're Worth Making: Adrenal Support: Powered by Minerals & Chill, these pops help regulate stress by supporting healthy cortisol levels. Hydration Boost: Coconut water replenishes electrolytes, helping you stay balanced and energized. Vitamin C Source: Grapefruit delivers a burst of natural vitamin C to nourish your immune and skin health. No junk: No artificial flavors, dyes, or sweeteners Instructions: In a mixing bowl or large measuring cup, combine the grapefruit juice and coconut water. Stir in the Minerals & Chill stick until fully dissolved. Pour the mixture evenly into popsicle molds (makes approx. 5). Freeze for at least 4 hours or until fully solid. Remove from molds and enjoy!

Blogs – by Iliriana Zeneli

Why B Vitamins Matter (And the Best Clean Options on the Market)

If you're constantly tired, foggy, or anxious, it might not just be stress or a busy schedule. It could be a sign you're low in B vitamins, the unsung heroes behind your energy, mood, metabolism, and even hormone health. What Are B Vitamins? B vitamins are a group of water-soluble nutrients that play critical roles in everything from nervous system function to cellular energy production. Each B vitamin has its own job - think B1 for the brain, B6 for hormone balance, B7 (biotin) for skin and hair, and B12 for energy and red blood cells. And since your body doesn’t store them well, you need a steady supply, especially if you're under stress, pregnant, eating a plant-based diet, or healing from chronic illness. Signs You Might Be Low: Chronic fatigue or brain fog Tingling or numbness in hands and feet Mood swings or anxiety Cracks at the corners of your mouth Poor hair, skin, or nail health Poor detox or sluggish metabolism The good news? Supplementing the right way can help and not all B vitamins are created equal. Many conventional options are loaded with synthetic fillers, artificial colors, and the less bioavailable forms of B vitamins (like folic acid instead of folate). Let’s break down three high-quality options that go beyond the basics: 🌿 Cymbiotika B12 + B6 & L-Methylfolate This formula uses methylated B12 (methylcobalamin), B6 (P5P), and L-5-MTHF (the active form of folate), making it ideal for those with MTHFR gene mutations. It’s liposomal, which means better absorption. Perfect for energy, focus, and mood, especially if you’re feeling depleted or stressed. Why we love it: Clean, highly bioavailable, and easy to take sublingually, no pills required. 🐘 Healthy Elephants B-Vitamin Complex This brand offers a whole-food-based B vitamin formula, meaning it’s made from food concentrates rather than synthetic isolates. That makes it easier on the stomach and more recognizable to the body. It’s especially great for daily maintenance, supporting adrenal health, and filling in nutritional gaps without overstimulation. Why we love it: Gentle, food-based, and ideal for those who are sensitive to high-dose synthetic Bs. 🔬 Zuma Nutrition Full-Spectrum B-Complex This one is a broad-spectrum complex that includes all 8 essential B vitamins, derived from fermented, food-based sources. Zuma also incorporates enzymes and cofactors to aid absorption and effectiveness. It's a great all-around option for supporting detox pathways, mitochondrial function, and nervous system resilience. Why we love it: Full-spectrum, food-form, and formulated with gut and liver health in mind. Final Thoughts: Whether you're looking to support your energy, balance your hormones, or just give your nervous system some love - B vitamins are essential. And choosing a high-quality, clean option makes all the difference. ✨ Psst… all three of these are available on Live Healthillie your go-to destination for non-toxic wellness products that actually work. *not medical advice*

Blogs – by Leslie K. Hughes

The Lazy Girl's Guide to Gut Health

We’ve all been there — when your jeans suddenly feel tighter for no reason. Or when your brain fog hits mid-afternoon, making you wonder if you even slept last night. Or maybe you just feel off and can’t pinpoint why. Your gut is probably sending you a message. We at Healthillie totally understand — life is busy. You’re juggling a million things, and the idea of adding a complex gut-healing protocol to your overflowing plate feels like a lot. But here’s the good news: you don’t need to do a complete diet overhaul or spend hours in the kitchen to make a big difference for your gut. This isn’t about perfection; it’s about simple, consistent changes that yield big results. Consider this your permission to be a little lazy while still giving your gut some love. Why Your Gut Deserves Love Your gut is often called your “second brain.” It’s home to trillions of microorganisms (your gut microbiome) that influence things like your: Digestion Immunity Mood Energy levels Skin When your gut is happy, you’re happy. But when it’s out of whack, you can experience a whole host of unwelcome symptoms. These include: Bloating and gas Irregular bowel movements (constipation or diarrhea) Brain fog Fatigue Mood swings Anxiety Skin breakouts All of this is difficult to deal with. But you know what doesn’t have to be difficult? The small adjustments you can start making today to shift things in the right direction. The Lazy Girl’s Daily Gut Checklist Forget complicated recipes or long lists of rules (unless those are fun for you, then go off!). Here are easy, low-effort strategies to nurture your gut, one easy swap at a time. 1. Morning rituals | 5 minutes or less Start your day by gently waking up your digestive system before your first sip of coffee. Warm lemon water: As soon as you wake up, sip on a glass of warm water with the juice of half a lemon. It’s a gentle way to hydrate, support liver detox, and kickstart bile flow for digestion. ACV shot (diluted): If you’re feeling brave, add a tablespoon of apple cider vinegar (with “the mother” to your warm lemon water or a separate small glass of water. It helps balance stomach acid, which is key for breaking down food. Collagen or gelatin in your coffee or tea: Stir a scoop of unflavored collagen peptides or grass-fed gelatin into your morning beverage. It’s flavorless, dissolves easily, and provides amino acids that support your gut lining. 2. Smart snacks and meal swaps You don’t need to cook gourmet meals to get your gut healthy on track. Just make smarter choices with what you already eat. Embrace fermented foods Fermented foods have been shown to improve gut health. Add sauerkraut/kimchi: Toss a spoonful onto your eggs, sandwiches, wraps, or salads. Daily kefir/yogurt: Grab a good quality, unsweetened plain kefir or yogurt (dairy or non-dairy) and add a handful of berries. Look for ones with “live and active cultures” on the label. Snack on fiber-rich foods Instead of processed crackers or chips, grab an apple with a sprinkle of cinnamon. Or a handful of berries and nuts. Or carrot sticks with clean, high-quality hummus. Keep a bag of chia or flax seeds handy. A tablespoon in your morning smoothie or sprinkled over yogurt adds soluble fiber. Add prebiotic fiber to feed good bacteria and keep your gut feeling happy! Cook and cool your starches This is a gut-health hack. Cook rice, potatoes, or lentils, then let them cool completely in the fridge before eating. This converts some of their starch into resistant starch, a type of fiber that feeds beneficial gut bacteria. (Reheating them gently won’t undo the benefits.) 3. Hydration hacks Fiber needs fluid to work its magic. Don’t let your gut get backed up! Here are ways to drink more water throughout the day to support your gut. Always have water nearby: Keep a reusable water bottle filled and within arm’s reach throughout the day. Set an alarm if you need to! Electrolyte boost: Sometimes, plain water isn’t enough. Add a clean electrolyte powder (like Minerals & Chill) to your water bottle. This helps with cellular hydration, which is key for every bodily process, including digestion. Herbal teas: Sip on soothing herbal teas like peppermint, ginger, or fennel throughout the day. They’re naturally supportive of digestion and can help with bloating. 4. Stress less, digest better Your gut and brain are connected and in constant communication. So, when you’re chronically stressed, it directly impacts your digestion. Deep breaths before meals: Before you take your first bite, take 2-3 slow, deep breaths. This activates your parasympathetic “rest and digest” nervous system, telling your body it’s safe to eat and properly digest. Mindful munching: Slow down while you eat. Put your fork down between bites. Chew your food thoroughly — this is where digestion starts. The lazier you are about chewing, the harder your gut has to work. Quick wind-down: Even five minutes of quiet time can signal to your body that it’s okay to relax, which directly benefits your digestion. This quiet time can look like stretching, listening to calming music, or just sitting still. 5. Supplement smart Food is always first. Aim to get all the vitamins and nutrients you can from the food you eat. But if that’s proving to be challenging, targeted supplements can be a great low-effort way to support your gut. High-quality probiotic: A daily probiotic can help replenish beneficial bacteria and support gut diversity. Look for one with a variety of strains and a good CFU count. Daily fiber supplement: If hitting your fiber goals with food feels impossible, an unflavored fiber supplement can help. Psyllium husk is a great natural supplement to incorporate into your daily life, too, and it’s packed with fiber. Digestive enzyme: If you often feel heavy or bloated after meals, a digestive enzyme before eating can help your body break down food more efficiently. See? You don’t need a perfectly optimized, fully biohacked life to have a happier gut. Just making some small, consistent tweaks may be all your body needs. By incorporating these “lazy girl” tips into your daily routine, you’re actively: Supporting your gut microbiome Balancing your hormones Boosting your energy Improving your overall health Your gut is your internal powerhouse, and giving it just a little consistent love is one of the easiest and most impactful things you can do for your health.

Blogs – by Leslie K. Hughes

How to Sleep Your Way to Better Hormones

So you eat well. You move your body. You even try to manage your stress. But if you’re: Constantly tired Battling stubborn weight Experiencing unexplained mood swings, there’s one crucial piece of the wellness puzzle you might be missing: sleep. It sounds so simple, right? Yet in our always-on world, quality sleep often feels more like a luxury than the non-negotiable your body needs it to be. Here’s the truth: your sleep isn’t just about feeling rested. It’s intimately linked to your hormonal balance, playing a major role in your: Metabolism Mood Energy levels Overall vitality Consider this your wake-up call to the profound power of sleep as your most impactful wellness tool. The Sleep-Hormone Connection Think of your hormones as tiny messengers that control nearly every function in your body. When you consistently skip out on sleep, these messengers get confused. This leads to a cascade of imbalances. Here’s how vital hormones are impacted by your sleep (or lack thereof). Cortisol (the stress hormone) Insufficient sleep is a form of stress on the body. This causes your cortisol production to ramp up, keeping you in a fight-or-flight mode. High cortisol can disrupt other hormones, leading to issues like: Stubborn belly fat Anxiety Blood sugar imbalances Melatonin (the sleep hormone) This is your body’s natural sleep signal. When you don’t get enough darkness or regular sleep, melatonin production can be suppressed. This makes it harder to fall asleep and stay asleep, creating a vicious cycle. Insulin (the blood sugar regulator) Even just one night of poor sleep can decrease your insulin sensitivity. This means your body struggles to efficiently use glucose for energy, leading to: Higher blood sugar levels Increased cravings Greater risk of insulin resistance Ghrelin and leptin (the hunger hormones) Ghrelin tells you when you’re hungry, and leptin tells you when you’re full. Sleep deprivation messes with this delicate balance, increasing ghrelin and decreasing leptin. The result? You feel hungrier and less satisfied, often leading to weight gain. Estrogen, progesterone, and testosterone (the sex hormones) Quality sleep is essential for the healthy production and detoxification of these hormones. Imbalances here can contribute to: PMS Irregular cycles Low libido Fertility challenges Thyroid hormones Sleep disturbances can negatively impact thyroid function. This is what controls your metabolism, energy, and body temperature. A sluggish thyroid can leave you feeling cold and tired. As you can see, if you’re not sleeping well, your hormones are fighting an uphill battle. Signs Your Sleep is Impacting Your Hormones You might be experiencing hormone imbalance due to poor sleep if you notice: Constant fatigue despite getting “enough” sleep Increased sugar cravings or feeling constantly hungry Unexplained weight gain, especially around the tummy area Increased anxiety, irritability, or mood swings Brain fog and difficulty concentrating Trouble falling or staying asleep, even when you’re tired Worsening PMS symptoms Irregular menstrual cycles How to Naturally Boost Your Sleep Don’t worry — there’s good news. You have the power to reset your sleep and, as a result, your hormones. It doesn’t have to be complicated, but consistency is key. 1. Optimize your sleep environment Your bedroom should be a cave designed for sleep. Darkness: Block out all light. Use blackout curtains, an eye mask, or even electrical tape over glowing lights on chargers. Any light can disrupt melatonin production. Cool: The ideal temperature for sleep is generally between 60-67°F. A cooler room signals to your body that it’s time to wind down. Silence: Use earplugs or a white noise machine if your environment is noisy. Tech-less: Get rid of TVs, phones, and tablets in the bedroom. The blue light from screens can seriously disrupt your sleep hormones. Mouth tape: can help reduce sleep disturbances caused by mouth breathing. 2. Create a consistent night routine Your body loves routine. Wind down around the same time each night. About 1-2 hours before bed, dim the lights in your home. Use warm, amber-toned bulbs or candles. Avoid blue light. Stop using screens at least an hour before bed. If you must use them, wear blue-light blocking glasses. Take a warm bath or shower. This ritual before bed can help relax your muscles and signal to your body that it’s time to transition to sleep. Bonus points if you add Epsom salts for a magnesium boost. Read a book. Engage your mind with a book. Do some gentle movement. A few minutes of gentle stretching or restorative yoga can release tension without stimulating your body. 3. Make smart dietary choices What you eat (and when) plays a role in sleep and hormone regulation. Watch your caffeine and alcohol. Avoid caffeine after noon (or earlier if you’re sensitive) and limit alcohol in the evenings. Alcohol might make you feel sleepy at first, but it disrupts quality sleep later in the night. Prioritize magnesium. This mineral is crucial for relaxation and sleep. Incorporate magnesium-rich foods like leafy greens, almonds, avocados, and dark chocolate. Drink tart cherry juice. This contains natural melatonin and can be a great addition to your evening routine. Avoid heavy meals before bed. Give your digestive system a break. Aim to finish eating 2-3 hours before you lie down. 4. Consider natural sleep support Sometimes, a little extra natural support can go a long way. Magnesium supplement: Many people are deficient in magnesium. A quality magnesium glycinate or citrate supplement before bed can help your mind and body relax. Adaptogenic herbs: Herbs like ashwagandha, reishi, and passionflower can help your body adapt to stress and promote calmness without sedation. L-theanine: Found in green tea, this amino acid promotes relaxation without drowsiness. Fiber: The gut-brain connection is real. Fiber can help support a healthy microbiome, which helps in the production of sleep-regulating neurotransmitters like serotonin. Sleep isn’t just about feeling less tired. Sleep is a powerful non-negotiable when it comes to hormone balance. By making small, consistent shifts in your nightly routine, you’re investing in balanced hormones. This means a sharper mind, a more stable mood, and better energy.

Blogs – by Iliriana Zeneli

Leptin 101: The Hormone That Could Be Behind Your Fatigue, Weight Gain, and Hormonal Chaos

Let’s talk about a hormone that almost no one is talking about but everyone should be: leptin. You’ve probably heard about insulin, cortisol, maybe even ghrelin. But leptin? It's the quiet commander running the show behind your appetite, metabolism, fertility, and fat-burning power. And if you’re stuck in a cycle of low energy, stubborn weight (especially around your arms, belly, or hips), and irregular hormones… leptin might be the missing piece. Leptin is often referred to as the "satiety hormone" or the "fat thermostat." It’s secreted primarily by your fat cells (adipocytes), and its job is to travel through the bloodstream to the brain, specifically the hypothalamus (which is also part of the downstream to your adrenals) to deliver one main message: how much energy you have stored. When energy (body fat) is sufficient, leptin tells the brain: You’re fed You can stop eating You can burn stored fat You have the resources to maintain hormonal balance and reproduce This is part of a tightly regulated feedback loop between fat cells and the brain called the leptin-melanocortin pathway. But here’s where things get tricky: if leptin levels are too low or the brain stops responding to them (aka leptin resistance commonly seen with PCOS), the body interprets it as starvation, even if you're eating enough. As a result, it shifts into fat conservation mode: slowing your metabolism, increasing hunger, and shutting down non-essential functions like reproduction. In other words, when leptin is dysregulated, your body becomes biologically wired to not let go of fat, no matter how hard you're trying. What Is Leptin? Leptin is a hormone made by your fat cells that signals to your brain, specifically your hypothalamus, about your energy status. Think of leptin as your body’s fuel gauge. When leptin is working properly, it tells your brain: “I’m full.” “I have enough energy stored.” “It’s safe to burn fat.” “It’s safe to reproduce.” !!! But when leptin is low or your body stops listening to it, things start to spiral: slow metabolism, constant hunger, poor satiety, fertility struggles, and inflammation. Leptin’s Role in Fertility Leptin isn’t just about weight and hunger, it plays a critical role in reproductive health. It acts as a messenger to the hypothalamus, signaling whether your body has enough energy and nutritional reserves to support pregnancy. If leptin is too low (often due to chronic under-eating, overexercising, high stress, or being underweight) your brain may shut down the reproductive system to conserve energy. This can lead to irregular or missing periods, anovulation (not releasing an egg), and poor progesterone production (aka me wondering why my progesterone was so chronically low even though my testosterone and estrogen were seemingly fine). This led to an “unexplained infertility” explanation from the IVF clinic because my labs WERE normal but leptin was NEVER checked. This means I would have been given the option of IUI or IVF. Even in cases where ovulation is medically induced, like during IUI or IVF,leptin levels still matter. Research has shown that low leptin can impair endometrial receptivity, meaning the uterine lining may not be optimal for implantation. In IVF, this could reduce the likelihood of a fertilized embryo successfully implanting, even if the egg retrieval and fertilization went smoothly. For IUI, low leptin could disrupt hormone balance and hinder the timing of ovulation and implantation. Functional fertility practitioners often want to see leptin levels at 8–10 ng/mL minimum before trying to conceive to ensure the body is hormonally “ready” to support conception and pregnancy. AND this is how I found out my low leptin was contributing to my difficulty getting pregnant. I was completely shocked when I found out how it worked like a fertility signaling hormone. Meanwhile, the IVF clinic I went to didn't even bother checking it. I further went on to learn that if I did pursue IUI or IVF (which was given to me as my only option since they said whatever I had going on what “unexplained”) there would have been a very high chance both procedures would have failed over and over again because my body is making it very clear it does not have the “energy” for a baby right now. So it makes me think how many women out there are being poked and prodded over and over again without a single doctor asking them about their leptin. How Leptin Becomes Low (or Resistant) Even though leptin is made by fat cells, more fat doesn’t always mean more functional leptin. Here’s how things go wrong: Low Leptin Happens When: You’re under-eating or skipping meals regularly (like breakfast!) You’ve been dieting on and off for years You’re underweight or have low body fat You have HPA-axis dysfunction (adrenal burnout) You’re constantly stressed or inflamed Leptin Resistance Happens When: Your leptin is high, but your brain stops responding to it (similar to insulin resistance) You have too much inflammation, oxidative stress, or poor sleep You have excess body fat but still feel hungry all the time You’re overeating ultra-processed foods or eating too often How Leptin Interacts with Circadian Rhythm + Light Leptin is a circadian hormone, which means it follows a daily rhythm based on your internal clock and exposure to light. Morning Light = Better Leptin SensitivityWhen you get sunlight in the morning (especially within the first hour of waking), it helps synchronize your suprachiasmatic nucleus (SCN), the part of your brain that regulates your circadian rhythm. This same region also controls leptin signaling. If your light exposure is off (too little sunlight, too much artificial light at night), it throws off the timing of your leptin secretion. This leads to: Increased cravings at night Impaired fat burning during sleep Disrupted sleep + blood sugar crashes Dysregulated hunger signals throughout the day Fixing your light environment = a natural leptin reset. Get sunlight within 30–60 minutes of waking (10+ minutes outdoors) Dim lights after sunset Limit screens after 8–9pm or use blue light blockers Align meals to your body clock (bigger breakfast, lighter dinner) If your metabolism feels backwards (no appetite in the morning, ravenous at night), poor circadian cues may be confusing your leptin clock. Symptoms of Low vs. High Leptin Low Leptin High Leptin (Resistance) Low appetite or nausea in the morning Always hungry, never satisfied Poor satiety even after eating Strong cravings for sugar or snacks Trouble building muscle or feeling “frail” Difficulty losing fat despite effort Infertility or irregular periods PCOS-like symptoms or estrogen dominance Cold hands/feet, slow thyroid Signs of inflammation (puffiness, water retention) Brain fog, fatigue, low motivation Sleep issues, poor recovery after workouts How to Test Your Leptin Levels Functional testing is ideal, but here are the common options: 1. Blood Test (Fasting Leptin) Ask your practitioner for a fasting leptin blood draw. Reference ranges vary, but here’s a rough idea: Women: 4–25 ng/mL Men: 1–9 ng/mL ⚠️ Optimal ranges vary based on context. For example, many FUNCTIONAL experts want to see leptin between 8–10 for healthy ovulation and hormonal resilience. So if yours is a 4 and you’re being told it’s normal, then we need to think of the functional range. I personally did mine through Function Health - you can use IBALAJ10 at checkout! 2. Signs of Leptin Resistance (With Normal or High Levels) Elevated fasting insulin Elevated triglycerides Inflammatory markers (like CRP) Midsection weight gain despite “eating clean” Myth: “Fasting Will Always Make Leptin Look Low” One common misconception is that fasting before blood work automatically makes leptin appear falsely low, so the results can be ignored. But that’s not entirely true. While leptin does decrease slightly during fasting, this is part of its normal circadian rhythm, and fasting provides a consistent baseline to assess your body's overall leptin status. If your leptin is significantly low in a fasted state, it’s clinically relevant because it reflects how your body is functioning in a rested, unstimulated state. This is when your brain gets its most honest “energy status report.” A low fasted leptin level still signals to your brain that there isn’t enough energy available, which can suppress metabolism, fertility, and recovery even if you’re eating well later in the day. Fasting doesn’t invalidate the result it actually helps reveal the deeper issue so don't let conventional doctors ignore low leptin just because it can be slightly lower in a fasted state for blood work purposes. How to Improve Low Leptin Naturally The goal is to increase leptin production and restore sensitivity to it so your brain and body get back in sync. ✅ Step 1: Eat Enough (Especially in the Morning) Low leptin = underfed. Focus on nourishing, not restricting. Protein: Aim for 30g+ per meal (especially breakfast) Carbs: Don’t fear them, leptin needs carbs (think root veggies, fruits, sprouted grains) Fat: Support hormones with quality fats (pasture-raised eggs, avocado, grass-fed butter) ✅ Step 2: Strength Train 2–4x/Week Muscle helps improve leptin sensitivity. Bonus: it helps regulate blood sugar and burn fat more efficiently. ✅ Step 3: Morning Sunlight + Daily Movement Circadian rhythms matter. Leptin communicates with your brain based on light cues and movement. Walk within 30–60 minutes of waking Get at least 7,000–10,000 steps/day ✅ Step 4: Support Sleep + Stress Chronic stress and poor sleep blunts leptin. Simple changes: Be in bed by 10pm Use magnesium and blue light blockers Try fascia work or breathwork before bed Mock Leptin-Supporting Routine for a 9–5 Schedule Here’s what a gentle but effective leptin-resetting day could look like: 🕕 6:30–7:30 AM – Wake Up + Light Exposure Open your curtains, go for a 10–15 min walk (even just on the porch) Sip a mineral rich drink to hydrate before any caffeine (if you drink caffeine) 🕗 8:00 AM – Breakfast 3 eggs, sweet potato, avocado + berries 1 cup coffee or matcha (after breakfast!) AM supplements 🕙 10:30 AM – Short Walk Break 5–10 min walk outside or movement break between meetings 🕛 12:30 PM – Lunch Salmon or chicken with rice, greens, olive oil dressing, and sauerkraut Optional: digestive bitters or enzymes 🕔 5:30–6:00 PM – Strength Workout or Walk 30–45 min weights or Pilates + light cardio (walk or bike) 🕡 6:30 PM – Dinner Grass-fed beef, roasted carrots, white rice or squash, cooked greens 🕘 9:00 PM – Wind Down Magnesium mocktail, blue light blockers, foam rolling or fascia release Be in bed by 10:00–10:30 PM This is a very mock schedule based on a typical 9-5 but the key is really finding a routine, it doesn't need to be these exact times but it just needs to be the same consistent time everyday (give or take 30min). The other key is getting in short bursts of sunlight and movement whenever you can. I’ve worked in a corporate setting and go into an office even today and throughout the day many of our employees will step outside midday to get some steps in and move their bodies. If you have a non-traditional schedule, young kids, or work before sunrise/after sunset, you can still support your leptin by mimicking natural light cues. Red light therapy in the morning can help stimulate your circadian clock when sunlight isn’t accessible and using blue light blockers at night helps protect your melatonin and leptin signaling even if you're exposed to screens or overhead lighting. It’s not about being perfect, it’s about protecting your brain from confusion and creating hormonal safety signals in whatever ways your routine allows. While lifestyle is foundational, certain supplements can help support leptin production and sensitivity—especially during the early phases of healing: Magnesium (Glycinate or Malate): Helps calm the nervous system, improve sleep, and support insulin sensitivity, all critical for leptin balance. The one linked has 4 types of magnesium but if you want just glycinate for PM then I would go for this one. Malate is found in Minerals & Chill. Vitamin D3 + K2: Low vitamin D has been linked to leptin resistance and metabolic dysfunction. Omega-3 Fatty Acids (Fish Oil): Supports inflammation reduction and improves cellular signaling, making your brain more responsive to leptin. (plant based Omega option) Berberine: Can enhance leptin sensitivity and support blood sugar balance, but it’s best used under practitioner guidance. Protein Powder: Can help get in extra protein for muscle growth, satiety and blood sugar control. It is always important to find one with clean ingredients. Electrolytes/Minerals (like Minerals & Chill): Proper sodium, potassium, and magnesium balance supports adrenal health and energy metabolism, making the body feel “safe” to release stored fat. *Always personalize supplements based on your lab work and symptoms, but these are generally safe starting points to help the body restore leptin signaling more effectively. Final Thoughts If you’ve felt like you’re “doing everything right” and still can’t shift your body composition, fix your cycle, or get your energy back, it’s not your fault. Your body may simply be stuck in energy conservation mode because it thinks it’s not safe. Leptin is your body’s way of asking, “Am I safe to thrive?” Support your leptin, and you’ll unlock metabolism, fertility, mood, and hormonal resilience in a way that dieting never could.

Blogs – by Iliriana Zeneli

Top 18 Low Tox Activewear Brands

Let’s be real: what you wear to move shouldn't mess with your hormones. Most mainstream activewear is made with synthetic fabrics, toxic dyes, PFAS (aka “forever chemicals”), and chemical finishes that linger in your body long after your sweat session is over. But it doesn't have to be that way. If you’re committed to living a low-tox lifestyle, from what’s in your food to what’s in your skincare, it’s time to think about what’s on your skin too. Your largest organ absorbs more than you think, especially when your pores are wide open mid-sweat. Here is my take on “non toxic activewear” that I’ve learned. I used to personally sit in my activewear all day which of course is “toxic” by crunchy terms but tight clothing also constricts lymph which is very important for detoxification. On the other hand, I have some non-negotiables for my exercise experience: it needs to be cute/stylish, moisture wicking and needs to have proper compression and stretch especially for running and HIIT. The issue I come into with many “non toxic brands” is that most are limited in colors and styles (to my standard), they don’t contain any chemicals or fabrics that help to keep you dry so you sweat right through it and since they're made with majority natural fiber the stretch and compression is limited. So for me personally these are all brands I would wear for walks or just athleisure vs doing my workouts in but everyone is free to wear them however they want! My standards are my own. Here are 16 activewear brands making clean movement possible without the endocrine disruptors (in no particular order): 1. Mate the Label Non-toxic. Organic. Ethically made.Mate leads the clean fashion movement with GOTS-certified organic cotton, plant-based dyes, and a strict no-toxins policy (no PFAS, no microplastics, no greenwashing). Their minimalist sets and loungewear are perfect for low-impact workouts and everyday movement. 2. Namarie Blends innovation with nature's wisdom, focused on going towards goodness.Their Sylvendel® fabric is made from 91% hemp and 9% bio-based elastane (made from corn). We've created a non-toxic, plant-based performance fabric inspired by elvish craftsmanship. 3. Lezat Fashion-forward and sustainable.They use GOTS certified organic cotton and biobased spandex 4. Groceries Apparel Food-grade dyes and zero toxins.Yes, you read that right- Groceries gathers discarded avocado waste from local grocers and turn them into dyes. Their organic cotton-based active sets and basics are as pure as they come, made in California with full transparency. 5. Jungmaven The OG hemp brand. If you love breathable, body-neutral pieces with a chill West Coast vibe, Jungmaven’s hemp-based line is where it’s at. Hemp is naturally antimicrobial, biodegradable, and low-impact, making it one of the most sustainable fabrics available. 6. Indigo Luna Slow fashion meets sacred movement.With earthy tones and an ultra-grounded aesthetic, Indigo Luna’s bamboo and organic cotton pieces are handmade in Bali using plant-based dyes. Their non athletic clothing is also beautiful. 7. Pact Affordable organic basics.Pact makes organic cotton activewear, underwear, and basics that are GOTS-certified and fair trade. They’re a great starter brand for anyone transitioning to cleaner clothes without breaking the bank. 8. Quince Luxury quality, low-toxic price.Quince offers GOTS-certified organic cotton leggings, tanks, and athleisure staples with OEKO-TEX® certified dyes. Their pieces are versatile enough for errands, lounging, or a light workout. I also get my linens from here. 9. Live The Process Luxury wellnesswear with a mindful twist.This fashion-forward brand blends spirituality and science in its design. Their fabrics are often made with recycled or organic materials and dyed with eco-certified methods. Ideal for Pilates, barre, or slow flows. 10. Aktiiv Wear Performance wear with a purpose.Aktiiv uses clean, recycled, and biodegradable fabrics with minimal waste. They’re passionate about reducing the toxic load in workout clothes while maintaining performance and functionality. 11. Branwyn Merino magic for movement.Branwyn makes functional bras and underwear using ethically sourced, superfine merino wool: naturally antimicrobial, moisture-wicking, and biodegradable. No synthetics, no chemicals. 12. Boody Bamboo basics done right.Boody uses organically grown bamboo in their bras, leggings, socks, and tees. Their entire process is OEKO-TEX certified, meaning no harmful chemicals on your skin or in the environment. 13. Studio K Minimalist, mindful, and made to last.With small-batch releases and organic cotton fabrics, Studio K makes pieces that feel like second skin. They focus on non-toxic dyes and slow fashion ethics throughout their supply chain. 14. Happy Earth Wear your values.Certified B Corp. Climate neutral. Organic. They use organic cotton and elastane! 15. Allwear Your new go-to for everyday motion.Allwear crafts athleticwear from compostable and recycled materials without PFAS, phthalates, or formaldehyde. They use OEKO-TEK certified bamboo. 16. Paka Plant-powered performance.Pakaa uses natural fibers like alpaca fiber, designed for both functionality and flow. They make great outdoor activewear for hiking and cooler temperatures as well as basics for men and women. 17. Glas active Polyester free with great stretchThey use HumanMovement™ Fabric which is a combo ofTanboocel Bamboo, Organic Cotton & a small amount of elastane. 18. Losano Skin friendly & BPA freeThey use HumanMovement™ Fabric which is a combo ofTanboocel Bamboo, Organic Cotton & a small amount of elastane. Final Thoughts: Do what’s best for you and what makes sense for your budget and type of exercise. I personally have been swapping out my “everyday clothing” for natural fiber clothing to reduce my exposure to plastics while limiting my time in entirely plastic activewear to just the 45 min I exercise. This has been a good balance for me since I take so many other things seriously in my life. I encourage everyone to find their balance and not stress over every minute detail to toxin exposure - we are all doing the best we can!

Blogs – by Iliriana Zeneli

Sip Smart: The Ultimate Guide to Summer Hydration (Without the Junk)

When the summer sun hits, hydration becomes more than a wellness buzzword, it’s a necessity. But not all hydration is created equal. If you’ve ever chugged plain water only to still feel sluggish, foggy, or bloated, you're not alone. True hydration isn’t just about how much water you drink, it’s about how well your body can absorb and use it. That’s where mineral-rich, functional hydration comes in. At Live Healthillie, we believe in hydrating smarter, not harder, by incorporating nourishing, real-ingredient options that do more than just quench your thirst. Here's how to hydrate with purpose all summer long: 🥤 1. Start Your Day with Lemon Water Forget sugary juices or caffeine-loaded energy drinks. A glass of warm lemon water can help stimulate digestion, support liver detoxification, and naturally provide a small dose of vitamin C. For a mineral boost, add a pinch of sea salt or trace minerals to take it up a notch. 💡 Healthillie Tip: Start every morning with filtered water, lemon, and trace minerals before your coffee or smoothie. Think of it as your body’s wake-up call. ⚡ 2. Replenish Electrolytes with Minerals & Chill Most people are chronically depleted in essential minerals thanks to stress, sweat, and ultra-processed food. That’s why I created Minerals & Chill, a refreshing adrenal cocktail packed with magnesium malate, potassium, sodium, and vitamin C. It helps regulate your adrenal response, supports energy levels, and keeps your cells hydrated on a deep level. ✨ Why It’s Different: No dyes. No sugar. Just pure, clean electrolyte support that actually tastes good. 🍋 3. Flavor It Up with Preme Kiwi Lemonade Mix Who said hydration has to be boring? The Preme Kiwi Lemonade is a juicy, flavorful way to encourage more sips throughout the day without artificial flavors, colors, or sweeteners. Plus, it’s packed with functional ingredients that support glowy skin and energy. 💚 Why We Love It: 3:1 hydration with trace minerals, macro minerals, and hyaluronic acid 💧 4. Mineral Complex with Optimize Minerals Hydrating with filtered water is great but it can also strip away naturally occurring minerals. That’s why adding Optimize Minerals to your water is a game-changer. This formula includes naturally derived minerals that help regulate fluid balance, nerve signals, and muscle contractions. 🧠 Pro Tip: One scoop in water and you have a mighty mineral complex - men love this btw! 🌿 5. Soothe + Recharge with Magic Magnesium by Wooden Spoon Herbs If you’re feeling anxious, crampy, or having trouble sleeping, you may need more magnesium. Magic Magnesium is a calming herbal tonic made with bioavailable magnesium and nervine herbs to support your nervous system, muscles, and hydration status, especially during hot, stressful days. 🌙 Perfect For: Nighttime sipping or post-workout chill sessions. 🧂 6. Don’t Forget Electrolytes Your macro minerals are what you lose during sweat, so bringing along electrolytes to your beach day or workout is a must on a hot summer day. Most are filled with sugar (they tell you, you need but then create sugar free versions…), synthetic sweeteners and flavors. Our hydration options contain none of the bad and only what you need! 🚫 Avoid: Electrolytes with synthetic additives and sweeteners 🌑 7. Supercharge Your Sips with Fulvic Acid Trace Minerals Fulvic acid may sound intimidating, but it's a powerhouse compound that helps shuttle nutrients into your cells and supports detox pathways. Adding a few drops of Fulvic Acid Trace Minerals into your water can amplify hydration and improve nutrient absorption, especially helpful if you’re bloated or mineral-depleted. 🧬 Bonus: I use it to replenish minerals lost during filtration 🔋 8. Power Up with Powah Functional Hydration This isn't your average hydration mix. Powah is designed to replenish, energize, and fuel, thanks to a mix of clean electrolytes and functional ingredients. Whether you’re crushing a workout or just chasing kids around, it’s hydration that keeps up with you. ⚡ Clean Energy: No caffeine crashes. No fake sugar rush. Just real ingredients that help you stay balanced. 🍵 9. Hydrate with Herbal Teas Hot or iced, herbal teas like hibiscus, peppermint, and nettle are naturally hydrating and come with added health benefits, think lymph support, digestion help, and skin hydration. Just be mindful of caffeine content if you’re drinking it later in the day. 🫖 Serve it cold with a splash of lemon and make it in bulk! ☀️ Final Thoughts: Hydrate with Intention This summer, let hydration be a form of nourishment, not just a habit. The more we support our body’s mineral and electrolyte balance, the more energy, clarity, and vitality we unlock. So ditch the sugary drinks, skip the plastic water bottle overload, and upgrade your hydration routine with mineral-rich, functional blends that do more than just "hydrate." ✨ Shop our hydration faves now at LiveHealthillie.com and sip your way to better energy, less bloat, and that healthy summer glow.

Blogs – by Iliriana Zeneli

The Top 10 Fertility-Boosting Health Swaps Every Man Should Make

Fertility isn’t just a women’s health issue. In fact, up to 50% of infertility cases have a male factor involved, yet most men are never told how everyday choices may be messing with their hormones, sperm quality, and long-term health. From tight underwear to toxic protein powders, the average guy is unknowingly exposed to hormone-disrupting chemicals every day. The good news? A few intentional swaps can help support testosterone, protect sperm health, and optimize fertility naturally. Here are the top 10 easy but powerful swaps every man should make to support his hormones, fertility, and overall health: 1. Ditch Tight Underwear for Breathable Boxer Briefs Swap: Synthetic tight briefs → Loose, organic cotton or bamboo boxer briefs Tight underwear traps heat—and elevated testicular temperature is directly linked to reduced sperm count and motility. Go for breathable, moisture-wicking materials like organic cotton or bamboo, and skip the skinny jeans while you’re at it. Matt’s Pick: Pact & NADS Organic Underwear 2. Upgrade Your Deodorant Swap: Aluminum or synthetic fragrance-filled deodorants → Non-toxic, mineral-based options Many mainstream men’s deodorants contain aluminum, parabens, and synthetic fragrance: all linked to endocrine disruption. Sweating is not the problem; it’s how you manage it. Look for brands free of toxins that still keep you feeling fresh. Matt’s Pick: Jack Henry & Nala 3. Clean Up Your Skincare + Body Wash Swap: 5-in-1 body wash loaded with sulfates → Simple, clean-ingredient grooming products Your skin absorbs what you put on it and men absorb 60% of personal care products used daily. Prioritize skincare and body care without phthalates, parabens, or synthetic fragrances. Bonus: reducing these toxins supports testosterone and reduces your body’s overall toxic load. Matts Pick: Aleavia for body wash, Jackfir for skincare & Jack Henry for shower products! 4. Add a High-Quality Men’s Prenatal Swap: Nothing (or a basic multivitamin) → A science-backed men’s prenatal like WeNatal for Him Sperm health is highly impacted by nutrition. WeNatal for Him is formulated with nutrients like methylated B12, zinc, selenium, CoQ10, and choline - proven to support sperm quality, motility, and DNA integrity. This isn’t just about making a baby, it’s about how healthy that baby can be. Matt’s Pick: WeNatal for him 5. Switch Out Synthetic Fragrances (Especially Car Air Fresheners) Swap: Plug-in or hanging car scents → Essential oil-based fresheners or no scent at all Those “new car” or “pine tree” smells? They’re filled with phthalates and VOCs that disrupt hormones and negatively impact sperm parameters. Fragrance is legally a trade secret, meaning brands don’t have to disclose what's in it. If you're marinating in chemical air freshener daily, it's time to clear the air. Matt’s Pick: Grow Car Freshener in Woodland Sage 6. Upgrade Your Protein Powder Swap: Cheap protein full of artificial sweeteners and gums → Clean, third-party tested protein Many commercial protein powders are laced with sucralose, seed oils and synthetic additives. These can mess with gut health, blood sugar, and hormones. Look for a clean-label brand with real ingredients, no fillers, and transparent testing. Matt’s Pick: Kono + Promix 7. Use a Water Filter That Actually Works Swap: Tap water or basic pitcher → A quality filtration system Tap water can contain chlorine and even pharmaceutical residues that mess with hormones. A good water filter helps reduce these toxins and supports better hydration which is crucial for semen volume, motility, and detox. Matt’s Pick: We use Rorra at home for filtration 8. Avoid Plastics (Especially When Heating Food) Swap: Microwaving in plastic or drinking from plastic bottles → Glass or stainless steel containers Plastics leach BPA and other endocrine disruptors, especially when heated. These chemicals have been linked to decreased testosterone and poor sperm quality. It’s a small swap with a major hormone upside. Matt’s Pick: Caraway 9. Switch Out Scented Laundry Detergent Swap: Conventional detergent → Fragrance-free or essential oil-based options Your clothes touch your skin 24/7. Most detergents are loaded with fragrance and petrochemicals that linger on fabrics and absorb into the skin. Choose non-toxic, fragrance-free, or naturally scented alternatives to reduce daily exposure. Matt’s Pick: Koala Eco Laundry Wash code: healthillie10 10. Support the Foundation: Diet + Supplementation Swap: Ultra-processed snacks and poor-quality fats → Whole foods, quality fats, and strategic supplements A Mediterranean-style, anti-inflammatory diet rich in omega-3s, colorful produce, and high-quality protein has been shown to improve semen quality and testosterone. Add in targeted supplements like zinc, CoQ10, vitamin D, and omega-3s based on your needs or better yet, test and tailor. Final Thoughts: Fertility Is a Barometer of Overall Health If sperm are struggling, it’s often a sign that other systems like your metabolism, hormones, or detox pathways need support too. These swaps aren’t just about baby-making; they’re about becoming the healthiest version of yourself for whatever your future holds. And the best part? You don’t need to overhaul your entire life overnight. Start with one swap. Then another. Your body (and your future family) will thank you.

Blogs – by Iliriana Zeneli

Healthy Spots To Eat In South Florida - Healthillie's Top Picks

Your go-to map for feel-good food from West Palm to Miami I’ve been in South Florida a couple years now and I feel like we have got some pretty solid healthy food spots worth trying! Whether you live here and are looking for a new lunch spot to hang or are traveling for vacation and don’t want to eat at a place your tummy will regret - I gotchu! 🌴 WEST PALM BEACH 1. The Steak Shop 📍 WPB This is a steak shop that also does lunch! We come here every now and then to get some local, grass-fed steaks for grilling season but also enjoy a nice steak sandwich to go! Later this year they are opening a steak house so stay tuned for that! ✨ What to order: their sandwiches are a must! 2. Sour Seed Bagels 📍 WPB These sourdough bagels are slow-fermented, organic, and absolutely addicting. A healthier take on the traditional bagel - gut-friendly and made from real ingredients. ✨ What to order: Their smoothies are actually so good, a must try! 3. Fern 📍 WPB Fern is farm to table sit down restaurant with indoor and outdoor seating - perfect place to celebrate on a night out with friends and family. You can definitely dress up nicer or casual. The food is SO good and they get their steaks from The Steak Shop! So you know it’s quality. ✨ What to order: Chicken fried rice & a mocktail! (of course a steak too) 🌿 BOCA RATON 4. The Farmers Table 📍 Boca Raton A classic for clean comfort food- it’s more of a sit down restaurant vibe, can totally get more dressed up if you’d like too! I love taking visitors here when they come down! ✨ What to order: their mocktails! They come in cute little beakers. 5. The Garden Butcher 📍 Boca RatonThe “Erewhon” of Boca and completely seed oil free! They have a lot of ready-made-meals to take to go and a great menu full of bowls, salads and wraps. They also have these iconic smoothies you need to try! ✨ What to order: Their Kale Caesar wrap is CRACK. I get it without the croutons though. 6. Living Green Café 📍 Federal Hwy Casual and cozy, this spot delivers smoothies, wraps, hot bowls, and juices made with clean ingredients and customizable options. ✨ What to order: Grilled Chicken Quinoa Bowl or the Tuna Avocado Wrap 🏖️ DELRAY BEACH 7. Pura Vida 📍 Delray Beach (2 locations)This is actually everywhere throughout South Florida (& even NY now) but if you want to spot a wild ‘Healthillie’ in my natural habitat, I'm usually here. I like to go to the location right on the beach because the views are beautiful! They have one of the best menus I’ve ever seen. ✨ What to order: I love the Coco Azul smoothie with protein, their refreshers and I typically get their Cali Chicken Sandwich or Tuna Sprout! SO GOOD. 8. Beswicks + Co 📍 Delray BeachThe cutest most aesthetic little cafe + bakery where you can also find Minerals and Chill on their shelves! (be sure to snap a photo!). The owners are two sisters that bake everything fresh and it’s all so delicious. If you want a cute spot to sit, do work, have a delicious latte - this is it. ✨ What to order: Yuzu Lemonade (unreal), Bourbon Vanilla Latte (unreal), anything from the Bakery, Matt does the B’s club and I honestly love their Carmelized Onion + Jam sandwich. 9. Seed Coffee House 📍 Atlantic Ave If you’re doing some walking down the iconic Altantic Avenue then you need to pop in and grab a coffee at Seed. They have great smoothies and lattes and it’s just the perfect spot to grab a quick drink. ✨ What to order: try someonthing on their seasonal menu! 10. Gesto 📍 Atlantic AveLittle hole in the wall, sourdough pizza spot right on the Ave! They’re only open for dinner time and packs up fast during prime hours but if you go for an early dinner when they open its usually empty. Such a good spot when you want high quality pizza! ✨ What to order: Margherita Fatale!!! 🌆 MIAMI 11. SunLife Organics 📍 Miami Design District This LA-born juice and smoothie bar delivers superfood blends, adaptogenic lattes, and high vibes. Think smoothie bowls, matcha drinks, and collagen boosts. They are opening up one in WPB in fall so stay tuned. ✨ What to order: If you’re a chocolate lover like me, do the Holy Cow. 12. Nu Real Food 📍 Miami Shores & Wynwood Wellness on a plate. Completely seed oil free with some of the best flatbreads and sandwiches I’ve seen. You can build your own bowl or order from the menu. ✨ What to order: I did their chicken sandwich in activated charcoal pita with their fruit infused waters - delish. 13. Madame Olivia 📍 Miami A French-inspired cafe + bakery thats SO cute and delicious. A little far if you’re in south beach but worth it if you’re driving by ✨ What to order: Chicken Avocado Sandwhich and ofc you need to try a bakery item! 14. Basquet 📍 Coconut Grove Cafe + Market - you can find so many cute indie brands and also enjoy a matcha latte. ✨ What to order: Latte of your choice and their cinnamon rolls! 15. Avo Miami 📍 Miami Avocado-forward dishes done right- everything from bowls and smoothies to clean desserts AND all day breakfast. ✨ What to order: Protein breakfast bowl + drink of choice! 16. Motek 📍 Multiple Locations: Including Boca Raton Modern Mediterranean with ingredients you can trust. This is more of a sit down, nightlife, get dress up vibe. So if you want a healthy dinner spot to celebrate, this is it! They also do brunch and lunch! ✨ What to order: Cant go wrong with their mezze! 17. Naked Farmer 📍 Couple locations in Miami Farm-to-table meets fast casual. Known for their seasonal vegetables and ethically raised proteins. Completely seed oil free and it’s like a build your own bowl situation. ✨ What to order: Build-Your-Own Bowl you have to try the sweet potatoes and their giant cookies! 18. Krus Kitchen 📍 Coconut Grove Farm-to-table, seasonal and seed oil free perfection. This menu changes seasonally, they have daily baked bread, hand-made pasta and biodynamic wine. They do brunch and dinner and the menu is super unique. Def worth checking it out! ✨ What to order: anything!! 🥗 SOUTH FLORIDA STAPLES (Multiple Locations) 19. Pura Vida 📍 Found in Miami, West Palm, Fort Lauderdale, Coral Gables, and beyond Adding it to the list again so you don’t forget it’s not just in Miami but even West Palm! 20. SweetGreen 📍 Coral Gables, Wynwood, West Palm, Fort Lauderdale The go-to for customizable salads, warm bowls, and clean dressings. Their seasonal menus is so good AND seed oil free. ✨ What to order: you need to try their new seed oil free french fries! 21. True Food 📍 West Palm, Boca Raton, MiamiThe go to sit down or take out spot, I’m at True Food all the time! Extensive menu that is perfect for even the non-wellness folk. ✨ What to order: Their sourdough pizzas, their mocktails, and def try their grass-fed burger! I also love the Teriyaki Quinoa Bowl! 22. Celis Juice Bar 📍 West Palm + Delray BeachCafe + Lunch spot you need to try! They are known for their run clubs on the weekends but they also have great to go options! Perfect to grab a sandwich and head to the beach! ✨ What to order: Haterade & Turkey Sammy is my lethal combo I will be updating this list regularly when new locations pop up or new spots I find are around! Traveling can be tough when you’re not sure where to eat but Florida is really popping off with healthy food spots. Let them know Healthillie told you about it ;) - Hopefully I'll run into you! 🌟 Save this list, share it with your foodie friends, and tag @healthillie when you hit one of these spots!

Blogs – by Iliriana Zeneli

Why ‘Clean’ Labels Don’t Always Mean Non-Toxic

You’ve seen it on shelves everywhere: “clean,” “natural,” “green,” “eco-friendly,” “dermatologist-approved,” “plant-based,” “safe.” Sounds great... right? Here’s the hard truth: most of those labels mean absolutely nothing when it comes to your long-term health. The Wellness Wake-Up Call Nobody Wants to Hear The term “clean” isn’t regulated by the FDA, USDA, or any other governing body. That means a brand can slap it on a bottle of shampoo, a protein powder, or a tube of toothpaste - even if that product still contains toxic ingredients, synthetic preservatives, and known hormone disruptors. And it’s not just one or two sneaky brands. This is an industry-wide problem, especially in the U.S., where over 1,600 ingredients are banned in cosmetics in the EU, but only around 11 are banned here. So if you’ve ever thought, “Wait, this says ‘clean,’ but why does it still have fragrance and dyes in it?”, you’re not crazy. You’re just catching onto the game. The “Clean” Label Loopholes (and How They Hurt You) Here are just a few ways brands get away with marketing something as “clean” while still using potentially harmful ingredients: Fragrance (a.k.a. “Parfum”) This one word can legally contain hundreds of undisclosed chemicals: including phthalates, which are linked to endocrine disruption, fertility issues, and developmental toxicity. Preservatives like Phenoxyethanol These are allowed in most “clean” beauty products but have been shown to irritate skin, or disrupt microbiome balance GRAS loophole in food “Generally Recognized As Safe” doesn’t mean proven safe long-term. It means an ingredient is assumed safe, often based on industry-funded data. Greenwashing with “plant-based” or “eco-friendly” Just because it’s derived from a plant doesn’t mean it’s safe for your skin, hormones, or gut lining. Plenty of plant-based ingredients go through harsh chemical processing. What To Look For Instead Here’s how to outsmart the marketing and start reading between the lines: Scan the ingredient list - not just the front label. If a brand hides behind buzzwords but still uses PEGs, parabens, artificial dyes, or sweeteners like sucralose, that’s a red flag. Look for 3rd party certifications but don’t blindly trust them. While things like EWG Verified or Made Safe can be helpful starting points, some brands get certified once but later change their formulas. Find brands that disclose everything. True transparency means that brands are willing to be open about their ingredients! But Wait… Isn’t This Overkill? I get it, this can sound “extreme.” But here’s the thing: It’s not about fear-mongering, it’s about informed consent. You deserve to know what you’re putting in and on your body. And in a world where chronic illness, hormone imbalance, and infertility are rising, choosing non-toxic isn’t about perfection. It’s about reducing your daily burden: one swap at a time. How Live Healthillie Makes It Easier At Live Healthillie, I personally vet every product we carry. No hidden endocrine disruptors. No shady preservatives. No greenwashed nonsense. Just real-deal, low-tox products from brands that care about your health as much as you do. Because you shouldn’t have to be a label-reading detective to stay well.

Blogs – by Leslie K. Hughes

Eating With the Seasons: Why It's Good For You

You know the feeling when you bite into a perfectly ripe strawberry that’s bursting with sweetness in the heat of summer? Or when you feel the comfort of a warm, hearty squash soup on a cool fall evening? These experiences aren’t just about taste. They tap into a deeper connection between our food and the natural rhythms of the year. Eating with the seasons is a practice that our ancestors naturally followed. And we could learn something from them, as this way of eating offers several benefits for our health, our communities, and our planet. What is seasonal eating? For most of human history, people ate what was available locally and in season. This meant a diverse diet that shifted throughout the year and was dictated by the natural growth and harvest cycles of plants and animals. In our modern food system, it’s easy to find almost any fruit or vegetable year-round. While this is convenient, it comes at a cost to our health and the environment. Reconnecting with seasonal eating can bring us back into harmony with nature. Why does seasonal produce taste better? Have you ever noticed that a tomato picked fresh from a summer garden tastes far better than one bought in the middle of winter? This isn’t just nostalgia; it’s science. Fruits and vegetables harvested at their peak ripeness are bursting with flavor and also tend to be more nutrient-dense. One study compared the nutrient content of organically and conventionally grown vegetables. It found that seasonal factors significantly influenced the levels of certain vitamins and antioxidants. When produce is allowed to ripen naturally in the sun, it develops a richer profile of vitamins, minerals, and phytonutrients — the beneficial plant compounds that act as antioxidants and anti-inflammatory agents in our bodies. However, produce grown out of season often needs artificial environments like greenhouses. It may also be harvested before it's fully ripe to withstand long-distance transportation. This can mean a less flavorful and potentially less nutritious product. Eating seasonally ensures we’re consuming fruits and vegetables at their nutritional prime, maximizing the health benefits we get from them. The community benefits of eating seasonally Choosing seasonal produce often means that you’re supporting local farmers. When you buy directly from farmers’ markets or local farms, you’re investing in your community and helping to sustain local economies. Small-scale farmers usually prioritize sustainable farming practices, which can be better for the environment and the quality of the food they produce. On top of that, buying locally reduces the environmental impact associated with the long-distance transportation of food. Think about the fuel, emissions, and packaging involved in shipping produce across the country. Choosing seasonal, locally-grown food helps to minimize our carbon footprint and supports a more sustainable food system. Seasonal eating aligns with your body The types of foods that are in season often align with our body’s needs during that time of year. For example, in the summer, when we need more hydration and lighter food, nature provides all kinds of juicy fruits like berries, melons, and cucumbers, as well as lighter vegetables like leafy greens and tomatoes. These foods are high in water content and have cooling properties. In the colder months, when our bodies need warmth and more substantial nourishment, we see an abundance of root vegetables like squash, potatoes, and carrots, as well as hearty fruits like apples and pears. These foods are more grounding and can provide sustained energy. Seasonal eating and gut health A diet that’s rich in fruits and vegetables is key for a healthy gut microbiome. The trillions of microorganisms living in our digestive system play a vital role in our overall health, including: Immunity Digestion Mood Eating seasonally naturally encourages a wider variety of plant-based foods throughout the year. As different fruits and vegetables come into season, they bring with them unique types of fibers and phytonutrients that can feed different beneficial bacteria in our gut. This seasonal variation can contribute to a more diverse and resilient gut microbiome, which has been linked to all kinds of health benefits Why seasonal eating can mean fewer pesticides When you choose seasonal, locally grown produce, you may also be reducing your exposure to pesticides. Local farmers often use more sustainable practices and may use fewer synthetic pesticides compared to large-scale industrial agriculture that focuses on year-round production for mass markets. Buying organic, seasonal produce further minimizes pesticide exposure, offering more health benefits. How to get started with seasonal eating Shifting to more seasonal eating doesn’t have to be an all-or-nothing deal. Here are some easy tips to get started: 1. Visit farmers’ markets Farmers’ markets are the best place to find fresh, seasonal produce directly from local farmers. Talk to the farmers to learn what’s currently in season and the best way to prepare it. 2. Join a CSA (communit-supported agriculture) program CSAs allow you to subscribe to a local farm and get a regular box of seasonal produce throughout the growing season. 3. Plan meals around the seasons Instead of deciding on a recipe and then sourcing ingredients, try it the other way around. Plan your melas based on what fruits and vegetables are currently in season. 4. Learn about local growing seasons Familiarize yourself with the typical growing seasons in your area. This will help you make more informed choices when grocery shopping. 5. Preserve seasonal foods When fruits and vegetables are at their peak and prices are lower, consider preserving them through: Canning Freezing Drying This way, you can enjoy them later in the year. 6. Support local businesses Choose restaurants and grocery stores that prioritize sourcing seasonal and local ingredients. Eating with the seasons is more than just a wellness trend; it’s a way of reconnecting with the natural world and enjoying a wide range of benefits.

Blogs – by Leslie K. Hughes

The Truth About Artificial Food Dyes and Your Health

That electric blue color in your sports drink. The bright green in your candy. The seemingly innocent yellow in your cereal. These flashy colors are thanks to artificial food dyes. While they may make our food look more appealing, a closer look at them shows a very concerning truth about their impact on our health. Let’s take a closer look. Why are food dyes used? There is no health benefit to using food dyes. In fact, it’s the exact opposite. They are synthetic petroleum-based, meaning the same stuff that’s used to power your car is used to dye your food. The only real purpose of food dyes? It’s for companies to make more sales. The bright, artificial colors used in these foods boost the visual appeal of ultra-processed foods. The worst part is that they entice children to want them. Cereal feels so much more fun when it’s pink, yellow, and blue than it does when it’s beige. But, it’s not just the kids that are getting tricked — adults are, too. These artificial colors mask the lack of naturally colorful ingredients like fruit. So they make up for it with bright and toxic colors that grab our attention. The worst offenders are products that are labeled as “healthy,” such as yogurts and protein cereals, but one look at the nutrition label reveals they’re actually toxic. And here’s the problem: our bodies don’t recognize these synthetic chemicals as food. Increasingly, evidence supports that these colorings are doing more harm than good. What is the potential health risk of artificial food dyes? The conversation around artificial food dyes and their safety is not new. For years, scientists and health advocates have raised concerns about their potential effects on our well-being. Here are some of the areas of concern. Impact on children’s behavior One of the most debated and researched areas is the link between artificial food dyes and behavioral issues in children. You might have noticed how some kids seem especially hyperactive after eating brightly colored snacks or drinks. And studies have explored this connection beyond just the sugar content that is often abundant in these foods. One study found that certain artificial food dyes and sodium benzoate (a preservative) were linked to increased hyperactivity in children. While the exact mechanisms are still being researched, it’s thought that these dyes might interfere with neurological pathways. Experts have found evidence that links these dyes to neurological problems in some children. Further, they may also worsen pre-existing underlying sensitivities in some children. Even the FDA commissioner, Marty Makarty, acknowledged that removing food dyes is an important step to improving children’s health. Allergic reactions Just as some people are sensitive to certain foods, others may experience allergic reactions to artificial food dyes. These reactions can manifest in a variety of ways, from skin rashes and hives to more severe symptoms for some. This is due to the chemical structure of the dyes. Studies show they may trigger an immune response in some people. Respiratory issues New research also suggests a link between artificial food dyes and respiratory problems, especially in people with pre-existing conditions like asthma. Some studies show that certain dyes might exacerbate airway inflammation. If you have unexplained respiratory symptoms, you might want to consider your intake of artificial food colorings. Potential link to cancer One of the most concerning areas of research involves the potential carcinogenicity of some artificial food dyes. While many regulatory bodies have deemed dyes safe at certain levels, animal studies say otherwise. Let’s take Red No. 3 (Erythrosine) as an example. It’s been linked to thyroid tumors in animals. While human studies haven’t confirmed these links for all dyes, the possibility certainly warrants further research and caution. A global concern The worries about artificial food dyes aren’t unique to the United States. Other countries have already taken steps to limit or ban their use. In 2008, British health ministers agreed to phase out six artificial food colorings by 2009. And the European Union requires warning labels on some food colorings, as an acknowledgment of their potential impact on children’s health. Companies have already found ways to eliminate these artificial dyes in other countries like Britain and New Zealand. Take, for example, Kellogg’s Fruit Loops. In Canada, they use natural food dyes like carrot and watermelon juice to color them. But in the U.S, the same product still relies on artificial dyes. What can you do? Given the potential health concerns and the alternatives already available in other countries, there are steps you can take to minimize your exposure to artificial food dyes. 1. Read the labels The most important step to avoiding these dyes is to read the labels on any and all food you purchase. Food dyes are typically listed in the ingredients list by their specific name. Here are some of the top offenders: FD&C Blue No. 1 Yellow No. 5 Red No. 40 Citrus Red No. 2 Green No. 3 Orange B Yellow No. 5 Yellow No. 6 Familiarize yourself with the common names of these dyes. 2. Opt for naturally-colored foods Whenever possible, choose foods that get their color from natural sources. Think fruits, vegetables, and spices. Many companies are using natural colorings like beet juice, turmeric, and spirulina. 3. Be mindful of processed foods Artificial food dyes are more prevalent in processed foods like: Candy Sugary cereal Snacks Beverages Cutting back on these items can lower your exposure to dyes. 4. Look for “no artificial flavors” or “naturally-colored” labels Many brands are now marketing products that are free from artificial colors. Keep an eye out for those labels when you’re grocery shopping. 5. Prep more meals at home Cooking at home gives you complete control over the ingredients in your food. This allows you to avoid artificial additives altogether. 6. Educate your children Talk to your children about artificial food dyes and help them understand why avoiding the toxic (yet fun-looking) foods and choosing naturally-colored foods is a healthier option. Change is coming The recent announcement in the U.S. regarding the ban of eight commonly used artificial food dyes signals a potential change in how these additives are viewed and regulated. The FDA’s plan to authorize new natural color additives suggests a move towards safer alternatives. There is no reason to have synthetic dyes in our food, and there are only benefits to getting rid of them. The fact that companies have successfully eliminated these dyes in other countries shows it’s possible, giving us hope that the U.S. will follow suit. At Live Healthillie, we do not allow ANY artificial food dyes in our supplements so it’s never something you need to worry about!

Blogs – by Iliriana Zeneli

The Fiber Fix: Everything You Need to Know About Nature’s Detox Superpower

Let’s get real: when’s the last time you thought about fiber outside of a constipation commercial? The truth is, fiber isn’t just for “staying regular.” It’s a foundational nutrient that supports gut health, blood sugar balance, hormone detox, metabolic health, and even your mood. But not all fiber is created equal and chances are, you’re not getting enough of the right kinds. The 3 Main Types of Fiber (And What They Actually Do) 1. Soluble Fiber: The Gel Maker Soluble fiber dissolves in water and forms a gel-like substance in the gut. It slows digestion, helps regulate blood sugar, and binds to cholesterol for removal. Benefits: Balances blood sugar Supports satiety and weight management Feeds your gut microbes Helps lower LDL cholesterol Sources: Oats, flaxseed, chia seeds Apples, berries, pears Beans and legumes Psyllium husk (not from Metamucil 🤮) 2. Insoluble Fiber: The Broom Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool and sweeps through your digestive tract to keep things moving. Benefits: Prevents constipation Supports regular bowel movements Promotes detox by moving waste through efficiently Sources: Whole vegetables (especially skins) Leafy greens, cauliflower, zucchini Brown rice, whole grains Nuts and seeds 3. Resistant Starch: The Underdog Fiber Resistant starch resists digestion in the small intestine and ferments in the colon, feeding beneficial bacteria. Benefits: Nourishes your gut microbiome Improves insulin sensitivity Reduces inflammation and bloating May help with fat metabolism and hormone balance Sources: Green bananas or plantains Cooked and cooled potatoes, rice, or lentils Tigernuts Potato starch (unmodified): great in smoothies 🧠 Fiber = Detox, Hormone Health, and Metabolic Magic Here’s what most people don’t realize: fiber helps your body eliminate excess estrogen, toxins, and metabolic waste. Without it, those things recirculate, leading to hormone imbalances, fatigue, acne, and sluggish digestion. Fiber also: Slows carb absorption to prevent glucose spikes Feeds your gut (which makes serotonin & dopamine!) Supports regular pooping: a non-negotiable for detox Yet the average American only gets 10-15g/day, while optimal levels are closer to 30-40g/day (depending on your size and activity). 🥄 How to Add More Fiber (Without Getting Bloated) 📌 Start low and go slow. If you increase fiber too fast without enough water or digestive support, you might feel gassy and uncomfortable. Here’s how to do it smart: ✅ Daily Fiber Boost Checklist: Add chia or flax to smoothies for soluble fiber & omega-3s Eat the skins! (apples, carrots, zucchini) for insoluble bulk Cook and cool your starches to build resistant starch Snack on berries + nuts instead of crackers or bars Use psyllium or acacia fiber in drinks or baking Drink plenty of water: fiber needs fluid to work! 🌿 Bonus: Pair fiber-rich meals with digestive bitters or apple cider vinegar to help your body break it down better. 🌱 What About Prebiotic Fiber? Prebiotic fiber is a specific type of fiber that acts as fuel for your good gut bacteria. Think of it like fertilizer for your microbiome helping beneficial strains grow, thrive, and crowd out the bad guys. A balanced gut = better digestion, immunity, mood, and hormone balance. Top Prebiotic Fiber Sources: Green bananas or plantains Garlic, onions, leeks Asparagus, artichokes Dandelion greens Chicory root, Jerusalem artichoke Apples, oats, flaxseed You can also supplement prebiotic fiber, we love our Preme line of gut nourishing hot cocoa and pure unflavored prebiotic fiber you can add to drinks! 🛒 Favorite Fiber-Rich Swaps: Instead of… Try This Sugary cereal Overnight oats with chia + berries White toast Sourdough with avocado + hemp seeds Crackers Carrot sticks + hummus or guac Protein bars Chia pudding or a green banana smoothie Ice cream Coconut yogurt with flax + cacao nibs Final Thoughts Fiber is more than just “getting you to poop”, it’s your body’s internal housekeeping crew, mood booster, and metabolic support team. When you make fiber a daily priority, your gut, hormones, skin, and energy will thank you. And remember: you can’t detox without pooping and you can’t poop well without fiber. 😉

Blogs – by Iliriana Zeneli

Is Your Laundry Detergent Toxic? 6 Ingredients You Need to Avoid

The Hidden Dangers Lurking in Your Laundry Detergent Laundry detergents are an everyday essential, but many popular brands harbor hidden toxins that could be harming your health. Here’s a closer look at the most common harmful ingredients you might find on the back of your detergent bottle: 1. Synthetic Fragrances Labeled simply as "fragrance," these synthetic chemicals are often petroleum-based and can contain phthalates (endocrine disruptors) linked to hormone imbalance, allergies, respiratory issues, and reproductive harm. 2. Optical Brighteners These chemicals create the illusion of brighter clothes by reflecting blue light. Unfortunately, they linger on fabrics, causing skin irritation, allergic reactions, and potentially disrupting ecosystems when they enter waterways. 3. 1,4-Dioxane Not always listed explicitly because it’s a byproduct rather than an ingredient, 1,4-dioxane is classified as a probable human carcinogen by the EPA. It's found in detergents that include ingredients like sodium laureth sulfate. 4. Surfactants (SLS/SLES) Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES) are foaming agents that can irritate skin, eyes, and lungs. SLES often contains traces of 1,4-dioxane due to the manufacturing process. 5. Phosphates and EDTA Phosphates, though less common now due to environmental regulations, along with EDTA, can lead to environmental damage by promoting algae overgrowth in waterways, harming aquatic life, and causing significant ecosystem disruptions. 6. Artificial Colors and Dyes Artificial dyes offer no cleaning benefits and can cause allergic reactions, skin irritation, and even contribute to hyperactivity in sensitive individuals, particularly children. Making Safer Choices Knowledge is power, and becoming aware of these toxins empowers you to choose products that are safer for your family, your health, and the environment. Safe Alternatives for Your Laundry Routine (in no particular order) BLUELAND LAUNDRY STARTER KIT KOALA ECO LAUNDRY WASH - LIQUID TRULY FREE KIT (smells like 'classic detergent') PRONOUNCE LAUNDRY POWDER DIRTY LABS MELIORA LAUNDRY POWDER KOALA ECO LAUNDRY STAIN SPRAY MOLLY SUDS WHITENING POWDER BRANCH BASICS LAUNDRY KIT code: HEALTHILLIE

Blogs – by Iliriana Zeneli

The Hidden Toxins Lurking in Your Hair Care (And Healthier Swaps You’ll Love)

If you’re spending time swapping seed oils and tossing toxic cleaning products… but you’re still scrubbing sulfates and synthetic fragrance into your scalp - we need to talk. 👏 Your hair care should nourish, not burden your body.And yet, most shampoos, conditioners, heat protectants, and styling gels are chemical cocktails disguised in pretty bottles. Here’s the dirty truth and the clean swaps you can find right now. 🚫 Offender #1: Phenoxyethanol Found in: Shampoo, conditioners, masks, leave-insWhy it’s a problem:A known skin irritant that can mess with your nervous system and act like a sneaky endocrine disruptor over time. It’s the beauty industry’s dirty little secret preservative. 💚 Healthillie Swap:➔ Shampoo & Conditioner – all our shampoos + conditioners are phenoxyethanol free! I personally use look organics, while matt uses UpCircle! 🚫 Offender #2: Synthetic Fragrance (aka “Parfum”) Found in: Heat protectants, styling gels, spraysWhy it’s a problem:That "signature scent" you love? It could hide hundreds of unlisted chemicals including phthalates linked to hormone chaos, allergies, and even fertility issues. 💚 Healthillie Swap:➔ Heat Protectant – Natural botanicals protect hair without synthetic ingredients or artificial preservatives ➔ Styling Gel – Clean formula provides hold without harsh chemicals or harmful additives 🚫 Offender #3: Silicones (Dimethicone, Cyclopentasiloxane) Found in: Heat protectants, leave-ins, conditionersWhy it’s a problem:Silicones make your hair look shiny but they suffocate your scalp, trap bacteria, and leave behind buildup that dulls and weakens your strands over time. Get real shine with botanical oils that nourish the hair. 💚 Healthillie Swap:➔ Hair Oil – Natural oils nourish hair without silicones or synthetic ingredients 🚫 Offender #4: Polyquaterniums + Acrylates Found in: Gels, mousses, spraysWhy it’s a problem:These synthetic plastics coat your hair and your body has no idea what to do with them. Bonus: they’re terrible for the environment too. 💚 Healthillie Swap:➔ Hair Mousse – Natural botanicals style hair without synthetic polymers or artificial preservatives 🚫 Offender #5: EDTA (Disodium/Tetrasodium EDTA) Found in: Shampoos, conditioners, styling productsWhy it’s a problem:EDTA can increase how much other nasty stuff your scalp absorbs. Plus, it’s a persistent environmental pollutant. 💚 Healthillie Swap:➔ Hair Mask – Clean, nontoxic formula without EDTA or junk fillers. 👏 Real Hair, Real Health Your scalp is like a sponge: highly absorbent and incredibly sensitive. At Live Healthillie, we only carry hair care brands that nurture your hair, protect your hormones, and respect your body’s natural biology. ✨ No parabens.✨ No synthetic fragrance bombs.✨ No greenwashing.✨ Just clean, real-deal formulas that actually work. Ready to detox your hair routine? Shop non-toxic haircare here. Your hair (and your hormones) will thank you.

Blogs – by Lauren Fitzpatrick

Earth Day in a Cup: Iced Lavender Matcha Latte

Earth Day in a Cup: Iced Lavender Matcha Latte There’s no better way to celebrate Earth Day than with a drink that honors the beauty and power of nature. Enter: the Iced Lavender Matcha Latte—a calming, antioxidant-rich blend made with clean ingredients, floral vibes, and a touch of creamy magic. This recipe features Blume’s lavender superfood blend, Cymbodika’s ceremonial-grade matcha, and a dreamy coconut cream swirl that makes each sip feel like a mini spa moment. It's the perfect reminder that wellness can be both beautiful and intentional. Why We Love This Drink Let’s break down the benefits behind each of these clean, functional ingredients: Matcha Packed with antioxidants (especially EGCG) Supports calm focus thanks to L-theanine Offers a gentle energy boost without the crash Supports detoxification and healthy metabolism Lavender Blend Promotes relaxation and can help reduce stress Supports digestion and calms the nervous system Adds a subtle, natural floral sweetness—no fake flavors needed Iced Lavender Matcha Latte Recipe Ingredients: 1 tsp Cymbodika ceremonial matcha or Blume Coconut Matcha 1 tsp Blume lavender blend 3/4 cup milk of choice (we love raw or oat milk) 1–2 tsp honey (to taste) 2 tbsp coconut cream Ice Instructions: Create the Lavender MilkIn a small bowl or cup, combine the Blume Lavender blend with your milk. Stir in honey until fully dissolved and frothy. Add the Coconut Cream SwirlTake a spoonful of coconut cream and glide it along the inside of your glass. This not only looks beautiful but gives each sip a creamy boost. Add IceFill the coconut-cream-lined glass with ice. Whisk the MatchaIn a separate bowl, whisk the matcha with 2–3 tbsp of hot (not boiling) water until smooth and frothy. Assemble the DrinkPour the lavender milk over the ice. Then, gently pour the matcha on top to create a gorgeous layered effect.

Blogs – by Iliriana Zeneli

The Truth About Over The Counter Medicine - & Better Alternatives

Let’s talk about the over-the-counter (OTC) "health" staples lining the shelves at every pharmacy and maybe even your own cabinet. They promise relief, energy, better sleep, and "immune support" but the fine print (aka the ingredient label) tells a very different story. If you’re someone who’s trying to heal the root, reduce your toxin load, and actually support your body instead of masking symptoms, then this post is your wake-up call. Here are the 5 popular OTC products I would never buy - and what I recommend instead. 1. Zyrtec (and other OTC allergy meds) What’s wrong: Zyrtec and similar antihistamines are filled with artificial dyes, preservatives, and additives that can burden your liver, gut, and overall immune response. Sure, they suppress symptoms but they do nothing to address why your allergies are flaring in the first place. A better alternative: Quercetin – a natural mast cell stabilizer Stinging nettle leaf Vitamin C – a natural antihistamine (also found in Minerals & Chill) This trio helps calm inflammation without loading your system with junk. Bonus if you pair this with gut healing and liver support (hello functional wellness). Hilma: Their pollen defense is great for indoor or outdoor allergy care and its great to have on hand! Genexa Allergy Care - Genexa will be named a lot because they dedicated their brand to creating healthier alternatives, their allergy care is great and a staple in my medicine cabinet. Kids Aller-ease - doesn't just clear up symptoms, it gets to the root of the allergies by balancing immune response which is very important for root cause allergy care. 2. Emergen-C What’s wrong: It looks healthy… until you realize it's basically sugary Kool-Aid with synthetic vitamins. One packet contains added sugars and artificial flavorings and the type of Vitamin C used (ascorbic acid) isn’t as bioavailable as whole-food sources. A better alternative: Liposomal Vitamin C for superior absorption Whole food powders like acerola cherry or camu camu Avoid added sugar, artificial sweeteners, and “natural flavors” (aka chemical cocktails) Wooden Spoon Herbs Immune Toddy: I keep these in my medicine cabinet and on me when I travel packed with elderberry and other nourishing herbs to help with the onset of a cold or just feeling under the weather. 3. Tylenol (Acetaminophen) What’s wrong: This one’s sneaky. While Tylenol is widely used for pain relief, it depletes glutathione, your body’s master antioxidant that protects against oxidative stress. Not ideal when your body is already inflamed or detoxing. A better alternative: White willow bark – nature’s aspirin which is found in Hilma Tension Relief Turmeric/Curcumin – anti-inflammatory and antioxidant (I like Leefy or Zuma) Magnesium glycinate – great for pain, tension, and sleep. Genexa makes a cleaner acetaminophen which is the active ingredient in Tylenol. Just be sure to not overuse it because of the depletion. If you struggle with period cramps that are heavily reliant on pain killers - figuring out the root source because period pain is not a normal symptom and could be something underlying like hormonal imbalance or even “silent endo”. If you struggle with migraines it’s important to also dig deeper - as someone who struggled with chronic migraines for years, turns out I had a severe mineral deficiency and it was also triggered by synthetic fragrance. It may not be as simple for others but today I manage headaches with the above, a cold compress on my head, a magnesium bath, reducing blue light exposure and releasing tension at the base of my neck. 4. Sleep Gummies (& Other Gummy Vitamins) What’s wrong: They look fun and taste sweet — but they’re often loaded with sugar, natural flavors, gums, and questionable color additives. Plus theyre often poor quality forms of vitamins and it's mostly just candy. A better alternative: A clean magnesium + L-theanine blend: CALM Adaptogenic sleep tinctures with ingredients like passionflower, reishi, or lemon balm like You're A Knockout by Ora Organics Juna Sleep Gummies - the best, most effective and cleanest gummies I’ve had. This product alone changed my mind on gummy vitamins. They can be done right, although most on the market I agree are not the best. DIY: you can make your own sleep gummies with tart cherry juice and gelatin, super easy and tart cherry is a natural sleep aid! 5. Miralax + Metamucil What’s wrong: Let’s keep it real - polyethylene glycol (the main ingredient in Miralax) is a petroleum-derived laxative. It may "get things moving" temporarily, but long-term it can disrupt the gut lining and microbiome. A better alternative: Magnesium citrate – gentle and effective for getting bowels moving Chia seed pudding, aloe vera juice, or prunes (incorporate 10g of fiber per meal) Of course, I’ll plug my fave: Preme – our new fiber supplement without the junk (try their fiber hot chocolate too) 6. Lactaid (and Other Common Digestive Enzyme Pills) What’s wrong: They’re marketed as a “fix” so you can keep eating foods your body is clearly reacting to but they don’t address why you’re bloated, gassy, or having trouble digesting dairy in the first place. Most over-the-counter digestive aids like Lactaid contain fillers, titanium dioxide, artificial dyes, and low-potency enzyme blends that don’t actually improve digestion long-term. A better alternative: Focus on rebuilding digestion instead of suppressing symptoms. Look for broad-spectrum digestive enzyme blends that include lipase, protease, amylase, and ox bile (for fat digestion) go deeper and support stomach acid production with things like apple cider vinegar, bitters, or HCl with pepsin. You can also try gentle gut-supportive foods like ginger, lemon water, and fermented veggies to naturally boost enzyme activity and balance your microbiome. and for temporary digestion issues when eating out we love to keep Hilma Dairy + Gluten Digestive Enzymes on hand 7. TUMS (and Other Heartburn Relief Tablets) What’s wrong:They might give you quick relief, but they work by neutralizing stomach acid which is often the opposite of what your body actually needs. Most heartburn stems from too little stomach acid, not too much. When acid levels are low, food ferments in the stomach and pushes upward, creating that burning sensation. On top of that, TUMS and similar antacids contain ingredients like aluminum, artificial dyes, and talc, and long-term use can disrupt mineral absorption (especially calcium, magnesium, and zinc). A better alternative: Start meals with a few bites of something bitter (like arugula, lemon, or apple cider vinegar in water) to signal stomach acid production. Eat slowly, avoid drinking large amounts of liquid with meals For occasional heartburn, Hilma for Occasional Heartburn + Indigestion Final Thoughts: The truth is - you deserve more than band-aid solutions that come with hidden trade-offs. Your body wasn’t designed to run on synthetic dyes, fillers, and preservatives and yet, so many "health" products are loaded with exactly that. Before grabbing the quick fix from the drugstore… ask yourself: ✨ Is this supporting the root cause, or just muting the symptoms? ✨ Is this helping my body function better, or just pushing it harder? Start reading your labels, questioning the norm, and reaching for support that’s aligned with healing - not just masking. (the contents of this blog are not medical advice)

Blogs – by Leslie K. Hughes

How to Shift from HIIT to LISS for Hormone Health

We live in a culture today that often equates intensity with effectiveness. This is especially true when it comes to exercise. We’re told that pushing ourselves to the limit with high-intensity interval training (HIIT) is the gold standard for burning calories, building fitness, and achieving our health goals. But what if this “go hard or go home” mentality is actually doing more harm than good by working against your hormonal balance? While HIIT has its place and benefits, there’s growing awareness about how it impacts our stress hormones, particularly cortisol for women. For optimal hormone health, especially as women navigating different life stages, it might be time to consider a shift towards more low-intensity stead state (LISS) exercise paired with lower-impact weight training. Let’s take a look at why this shift may be the best thing for you, and how to make it. Understanding Cortisol When you participate in intense exercise like HIIT, your body sees it as a stressor. This triggers the release of cortisol, a key hormone involved in the body’s stress response. Cortisol plays a vital role in regulating: Blood sugar Blood pressure Inflammation In small bursts (like during a hard workout), this cortisol release is normal and is good! It helps provide the energy needed to push through. But, when you do HIIT too often, too intensely, or without giving yourself enough recovery time? It can lead to chronically elevated cortisol levels. And that is not what you want. This chronic elevation can have a number of negative effects on hormone health. They include: Disrupted menstrual cycles: Elevated cortisol can interfere with the delicate balance of reproductive hormones like estrogen and progesterone. This can lead to irregular periods, missed periods, or worse PMS symptoms. Increased insulin resistance: Chronically high cortisol can impair your body’s insulin sensitivity. This makes it harder for your body to regulate blood sugar. The result? An increase in your risk of type 2 diabetes. Weight gain: Cortisol can promote the storage of visceral fat. This is the dangerous fat around your organs, and its linked to all kinds of health issues. Suppressed immune function: Prolonged high cortisol levels can weaken your immune system, making you more susceptible to getting sick. Mood imbalances: Cortisol interacts with neurotransmitters in the brain and can contribute to anxiety, irritability, and even depression. Why LISS Is Better For Hormone Health Low-intensity steady state (LISS) refers to exercises like: Brisk walking Swimming at a moderate pace Cycling on a flat surface Dancing It involves maintaining a consistent, lower level of exertion for a sustained period of time. Unlike the intense spikes of HIIT, LISS exercises generally don’t trigger the same high cortisol response. Instead, LISS offers a range of benefits that can actually help your hormone health. Boosted Insulin Sensitivity Regular LISS exercise can help improve your body’s response to insulin. This helps you maintain better blood sugar regulation. Reduced Stress and Cortisol Levels Participating in fun, low-intensity activities can have a calming effect on the nervous system. In turn, this helps to lower overall stress and cortisol levels. Enhanced Fat Burning While HIIT gets the spotlight for its calorie-burning power, LISS exercise performed for a longer period of time is also very effective at burning fat. This is especially true when you do LISS workouts consistently. Better Recovery LISS exercise can aid in recovery after more intense workouts. It does this by increasing blood flow and helping to clear out any metabolic byproducts. Improved Mood Like all forms of exercise, LISS releases endorphins. These “happy hormones” have mood-boosting effects and can help alleviate feelings of anxiety and depression. How Low-Impact Weight Training Can Help Hormone Health LISS focuses on cardiovascular health at a lower intensity. But incorporating low-impact weight training is also key for hormone balance, especially if you’re looking to maintain muscle mass and support metabolic health. You’re probably wondering how lifting weights can be effective. Lower-impact weight training uses lighter weights and focuses on proper form and controlled movements. This approach to weight training can still provide significant benefits without overly stressing the body and unnecessarily spiking cortisol. This type of weight training helps you: Build and Maintain Muscle Mass Muscle tissue is metabolically active. This means it burns calories even when you aren’t working out. (Great, right?) Maintaining muscle mass is essential for healthy metabolism and insulin sensitivity. Support Bone Health Weight training, even at lower impact, help to increase bone density and reduce the risk of osteoporosis. This becomes more important as we age. Improve Insulin Sensitivity SImilar to LISS, weight training can boost your insulin sensitivity. This helps you maintain better blood sugar control. Balance Hormones By supporting your overall metabolic health and reducing chronic stress, consistent low-impact weight training can contribute to happier, healthier hormones. How to Make the Shift From HITT to LISS Ready to swap some of those HIIT workouts for some LISS ones? Here are some tips on how. Look at your current routine: Take an honest look at how you’re doing your HIIT workouts and how you’re feeling overall. Do you feel fatigued most of the time? Are you having trouble sleeping? Are you experiencing irregular menstrual cycles? These could be signs that your body is under too much stress. Gradually reduce HIIT: You don’t have to stop HIIT cold turkey if you enjoy it. Start by cutting back on the number of HIIT sessions per week and replacing them with LISS activities. For example, if you’re currently doing three HIIT workouts a week, try reducing it to one or two and adding in a couple of longer walks or bike rides. Find LISS activities you enjoy: The key to consistency is finding LISS activities that you like. Experiment with different things like swimming, dancing, hiking, yoga, PIlates, or even just long, brisk walks. Incorporate lower-impact weight training: Aim for 2-3 weight training sessions per week. During them, focus on proper form and use weights that challenge you without causing excessive strain. Bodyweight exercises, resistance bands, and lighter dumbbells will be your best friend. Listen to your body: Pay close attention to how your body responds to the changes. Adjust your exercise routine based on your energy levels, sleep quality, and overall health. Don’t push through pain or fatigue! Prioritize recovery: Regardless of the type of exercise you’re doing, you need to get enough rest. You also need to nourish your body with a balanced diet. Talk to a doctor: If you have specific hormone concerns or are unsure how to make workout changes effectively, talk to a doctor or even a certified fitness trainer who specializes in women’s hormone health. Intense workouts may seem like the best option, especially if you’re looking to reduce fat or burn off some stress. However, those HIIT workouts may be making those concerns even worse. Prioritizing hormone health often requires a more balanced and mindful approach to working out. By incorporating more LISS activities and lower-impact weight training into your routine, you can support your body’s natural hormonal rhythms. This can help reduce stress and improve your overall health. It’s not always about pushing harder, but rather listening to what your body needs to feel its best.

Blogs – by Leslie K. Hughes

Why You Can't Quick Fix Your Way Out of Gut Problems

It feels like everywhere you turn these days, there’s a new product promising to banish your gut woes. “Bloating got you down? Pop this pill!” “Feeling sluggish? This vibrant green powder will be your savior!” Sound familiar? Don’t get me wrong – the allure of a quick fix is strong. Who wouldn’t want instant relief, right? But the truth is that achieving lasting gut health is rarely a sprint. It’s more of a marathon, requiring consistent effort and a holistic approach. We’re seeing a surge in these so-called “solutions,” from questionable greens powders to restrictive diets, and it’s time we talked about why they often fall short. And how you can cultivate sustainable gut health improvements. Understanding Your Gut Before we dive into talking about why quick fixes often miss the mark, let’s take a minute to appreciate just how intricate your gut really is. Your gut microbiome is a thriving ecosystem. It’s made up of trillions of bacteria, fungi, viruses, and other microorganisms that live in your digestive tract. This microbiome plays a key role in everything from digesting your food to absorbing nutrients to support your immune system. It even influences your mood! The delicate balance in your gut is influenced by a variety of factors, including your: Diet Lifestyle Stress levels Sleep habits Genetics When this balance is disrupted, your body enters a state called dysbiosis. This can manifest in all kinds of unpleasant symptoms like: Gas Constipation Diarrhea Abdominal pain And dysbiosis can even extend beyond your gut, causing fatigue, skin problems, and mood disorders. The “Quick Fix” If you’ve ever had gut problems, you know that they can be incredibly uncomfortable and can impact your life. So it’s no wonder that people are often drawn to solutions that promise quick relief. A greens powder claiming to detoxify your system. A restrictive diet promising to eliminate inflammation in days. A single supplement marketed as the ultimate cure-all. These options capitalize on the desire for immediate results and can be appealing when you’re feeling your worst. But, these quick fixes often operate on oversimplified understandings of gut health. They might target a single symptom or promise a broad sweeping change without addressing the underlying imbalances within your unique gut microbiome. Why Quick Fixes Often Fail So why don’t these quick fixes work in delivering lasting results for your gut health? 1. They ignore the root cause Gut problems are rarely caused by a single issue. They’re usually the result of a combination of factors interacting over time. A quick fix may temporarily mask a symptom, but it doesn’t address the underlying dietary habits, stress levels, or lifestyle factors that contributed to the imbalance in the first place. 2. They lack personalization Your gut microbiome is as unique as your fingerprint. What works wonders for one person might do nothing or even worsen symptoms for another. Quick fixes tend to be one-size-fits-all solutions that don’t take into account individual differences in things like: Gut composition Dietary needs Food sensitivities 3. Potentially harmful Some quick fixes (we’re looking at you, very restrictive diets) can actually do more harm than good. Severely limiting food grounds can lead to nutrient deficiencies. And the same for certain supplements. Not all supplements are created equally. Some green powders might contain fillers, artificial ingredients, or not enough beneficial compounds to actually do anything. 4. Unsustainable Quick fixes are often difficult to maintain long-term. Restrictive diets can lead to feelings of deprivation and eventually, rebound eating. And relying solely on a powder or pill doesn’t teach you the fundamental principles of properly nourishing your gut through whole foods and healthy habits. Here’s How to Build Sustainable Gut Health The good news is that you can achieve lasting improvements in your gut health. It just is going to require patience, consistency, and a holistic approach. Think of it like tending to a garden. You can’t just sprinkle the fertilizer once and expect it to thrive. You need to tend to it and provide the right conditions for healthy growth. Here are ways that you can sustainably approach your gut health. Focus On a Diverse Diet Your gut microbiome thrives on a varied diet rich in whole, unprocessed foods. It especially loves fiber from fruits, vegetables, legumes, and whole grains. Different types of fiber feed different beneficial bacteria in your gut, promoting a diverse and resilient gut microbiome. Prioritize Whole Foods Processed foods are low in nutrients and fiber and contain additives that can negatively impact your gut health. Focus instead on filling your plate with whole, nutrient-dense foods. Stay Hydrated Just like the rest of your body, your gut needs enough water to function properly. Aim to drink half your body weight in ounces of water per day. Manage Stress Effectively Chronic stress can have a major impact on your gut health. To combat that, incorporate stress-management techniques into your routine. These are things like: Mindfulness Meditation Breathwork Yoga Spending time in nature Prioritize Sleep Your gut microbiome also follows a circadian rhythm. So, disruptions in your sleep pattern can mess with your microbiome’s balance. Try to get 7-9 hours of quality sleep every night. Eat Probiotic-Rich Foods Incorporating fermented foods like yogurt, kefir, sauerkraut, and kimchi can introduce beneficial bacteria to your gut. In some cases, probiotic or prebiotic supplements might be helpful. But it’s always best to consult with your doctor to determine the right strain and dosage for your unique needs. Be sure to check out our all-natural gut health products to aid you in your journey. Listen To Your Body Pay attention to how different foods and lifestyle factors make you feel. You may find that keeping a food journal can help you identify potential triggers and patterns. Be Patient and Consistent Building a healthy gut microbiome takes time and consistent effort. Don’t get discouraged by setbacks. Focus on making gradual, sustainable changes to your diet and lifestyle and you’ll enjoy the benefits much longer. The next time you see a product promising instant gut health repair, take a minute to pause and think about the bigger picture. Remember: your gut is a complex ecosystem that thrives on balance and consistent nourishment. There’s no shame in wanting relief. But true, lasting gut health comes from incorporating sustainable habits that support your gut in the long haul. So ditch the quick fixes to enjoy a healthier, happier gut.

Blogs – by Leslie K. Hughes

Overwhelmed by the Supplement Noise? Here’s a Simple Guide

Are you feeling a bit overwhelmed by the sheer number of supplements out there? We get it. Walking down the supplement aisle at your local health food store or scrolling through the health side of social media can feel like you’re trying to navigate your way through the deepest, lushest jungle. There are so many options. There are so many claims. There is so much information (and sometimes misinformation!). It’s easy to get lost in the noise and wonder if you really need all those pills, powder, and potions. But what if we told you that there’s a way you can find clarity amidst the supplement chaos? There is! By: Understanding the reasons behind the supplement surge Understanding how to identify quality products Incorporating a holistic approach to wellness, you can navigate the wild supplement world with confidence and find what truly works for you. Here’s how to do just that. Why Are We So Supplement Obsessed? It’s not just you — supplements are all the rage right now. There has been a massive increase in supplement consumption, so let’s explore why. Nutrient Deficiencies We have more food options than humans have ever had in history. But, our modern-day diets lack essential nutrients. How is that possible? Well, it’s due to: Soil depletion Processed foods Busy lifestyles Many people turn to supplements to bridge these gaps and ensure we’re getting what our bodies need. Increased awareness Thanks to the internet and increased access to information, we’re more informed about health and wellness than ever. This is good and bad. It’s good because we have a greater understanding of the role that supplements play in supporting overall health. It’s bad because there’s almost too much information that it can feel like an uphill battle trying to sort through it all. Stressful lifestyles Let’s face it — life can be stressful! And stress can deplete our bodies of essential nutrients. Many people turn to supplements like adaptogens to help manage stress and support their overall wellness. Desire for longevity We’re living longer and we want those years to be healthy and vibrant. Supplements are often seen as a way to support healthy aging and prevent age-related decline. A Beginner’s Guide to Supplements Now that we understand the “why,” let’s dive into the “how.” If you’re new to the overwhelming supplement world, here’s where to start. Begin with the basics Multivitamins: A good quality multivitamin can provide a foundation of essential vitamins and minerals. Look for one that’s formulated specifically for your age and gender. Omega-3 fatty acids: These essential fats are key for heart health, brain function, and reducing inflammation. Consider a high-quality fish oil or algae-based omega-3 supplement. Vitamin D: According to research, over 40% of adults in the U.S. are deficient in vitamin D. This vitamin is essential for bone health, immune function, and mood regulation. Get your vitamin D levels checked with your doctor and consider supplementing if yours are low. Consider your specific needs Digestive support: If you have digestive issues like bloating or irregularity, consider probiotics and digestive enzymes. Stress management: Adaptogens like ashwagandha, Rhodiola, and holy basil can help your body cope with stress. Sleep support: If you struggle with sleep, consider magnesium or calming herbs like chamomile and lavender. Do your research Read labels carefully: Pay attention to the ingredients, dosage, and any potential allergens. Choose reputable brands: Look for brands that are third-party tested for quality and purity. Talk to your doctor: It’s always a good idea to chat about your supplement choices with your healthcare provider This is especially true if you have any underlying health conditions, are taking medications, or are trying to get pregnant. How to Navigate the Supplement Maze Once you’ve got the basics covered, you might start exploring other supplements. Here’s how to dive into those without getting overwhelmed. 1. Identify your goals What are you hoping to achieve with supplements? Are you trying to lose weight? Boost your energy? Get better sleep? Having clear goals will help you narrow down your choices. 2. Focus on quality Choose high-quality supplements from reputable brands. Look for third-party testing certifications and avoid products with fillers or artificial ingredients. 3. Start low and go slow Introduce new supplements one at a time and start with a lower dosage to see how your body reacts. 4. Listen to your body Pay attention to how you feel after taking a supplement. If you experience any negative side effects, stop taking it and consult with your doctor. 5. Consider a holistic approach Supplements are not a cure-all. They are just one piece of the wellness puzzle. Don’t forget the importance of a healthy diet, regular exercise, stress management, and quality sleep. How to Identify Quality Supplements With so many supplement brands vying for your attention, it can be hard to know who to trust. Here are some tips for finding quality supplements. Look for third-party testing Considering this is our third time talking about quality in this article, it’s safe to assume that third-party testing is very important. Reputable brands will have their products tested by independent labs to verify their purity, potency, and safety. You want to look for certifications from organizations like NSF International, USP, or ConsumerLab.com. Read reviews See what other customers are saying about the product. Try to find as unbiased opinions as possible (i.e. an influencer getting paid to promote the product can be reliable, but isn’t always.) Make sure you pay attention to both positive and negative reviews. Check the ingredient list Avoid products with fillers, artificial ingredients, or unnecessary additives. Consider the source Choose supplements made with high-quality ingredients from sustainable sources. Be wary of outrageous claims People and brands on the internet love to claim that one supplement changed their entire life. If it sounds too good to be true? It probably is. Be skeptical of products that promise miraculous results. Incorporating Supplements Into a Healthy Lifestyle Remember — supplements are meant to supplement a healthy lifestyle, not replace it. Here’s how to integrate them into your wellness routine: Prioritize whole foods: Focus on eating a diet that’s rich in fruit, vegetables, whole grains, and protein. Stay hydrated: Drink plenty of water throughout the day. Move your body: Aim for a least 30 minutes of moderate-intensity exercise most days of the week. Manage stress: Incorporate stress-reducing activities like meditation, yoga, or spending time in nature. Prioritize sleep: Aim for 7-8 hours of quality sleep each night. Navigating the world of supplements can be a journey. But it doesn’t have to be overwhelming! By arming yourself with knowledge, prioritizing quality, and listening to your body, you can make informed choices that support your health. It’s okay to start small and gradually incorporate supplements into your routine. Actually — that’s exactly the way you should do it. Don’t dive in head first but rather test the waters. You’ll find that with some patience and a holistic approach that doesn’t view supplements as a cure-all, you’ll find what works best for you to unlock a happier, healthier self.

Blogs – by Leslie K. Hughes

How to Reclaim Your Focus and Boost Mental Fitness in a World of Distractions

When was the last time you felt truly present? Not just physically, but mentally, with your full attention locked onto a single task or moment? If you’re struggling to remember, that’s okay. Most people do. Our brains were, at one time, tuned for survival in a simpler world. But today? Your brain is battling an onslaught of digital stimuli. We live in a world that thrives on our divided attention. Every notification, every scroll, every fleeting thought tugs at our focus. And this leaves us feeling scattered and overwhelmed. But what if we could flip the script? What if we could train our minds to be as resilient as our bodies? We can reclaim our cognitive control. Let’s dive into practical strategies to build mental resilience and find clarity amidst the chaos. Understanding the Mental Drains Before we get into solutions, let’s acknowledge the forces working against us. It’s not just about willpower; it’s about understanding what’s at play. The dopamine loop Social media has an endless stream of content, comments, and likes. This triggers a dopamine release, making us crave more. It feels like we can’t ever get enough. We’ve all been there — it’s mid-day at work and you pick up your phone for a quick break only to realize that 20 minutes later you’ve been scrolling on Instagram. Now your work task feels a million miles away and you’ve got to take the time to get back on a focused track. This creates a cycle of distraction, where we prioritize fleeting digital dopamine hits over meaningful tasks. Information overload Our brains are not designed to process the volume of information we encounter daily. Scientists say that the average person today processes as much as 74 GB of information per day via TV, computers, cell phones, and more. (For reference, that’s 16 movies worth of info a day.) 500 years ago? A highly educated person would consume 74 GB of information in their entire life. Our brains have advanced over the last 500 years to better function with this massive increase in information. It’s called selective attention. But even with that evolution, the amount of information we have today is still too much for our brains to handle well. The multitasking myth We may think that we’re efficient when multitasking. But research says otherwise. It shows that multitasking reduces productivity and increases stress. Our brains perform best when focused on a single task. How to Reclaim Your Focus Now it’s time for some solutions. 1. Cultivate mindful moments Mindfulness isn’t about achieving a state of perpetual calm. It’s actually about training your awareness. Start with a short, daily mindfulness exercise. This can be sitting with your eyes closed for a few minutes. It can be five minutes of focused breathing. Even a little bit can make a big difference. During these moments of mindfulness, observe your thoughts — no judgment! When you notice your mind get off track, gently redirect it back to the present moment. Do this practice more and you’ll find that your ability to stay in the present moment strengthens. 2. Design a focused environment Your environment plays a key role in your ability to concentrate. Here’s how to create the ideal environment for focus. Minimize distractions: Turn off notifications. Close unnecessary tabs. Create a dedicated workspace. Set boundaries: Communicate your need for focused time to those around you. Use time-blocking: Schedule specific blocks of time for focused work. And stick to them! 3. Fuel your brain Just like your body, your brain needs the right fuel to function at its best. Prioritize sleep: Aim for 7-9 hours of quality sleep every night. Eat a balanced diet: Get plenty of whole foods like fruits, vegetables, and omega-3 fatty acids. Stay hydrated: Dehydration can mess with your cognitive function. Try to drink half of your body weight in ounces of water per day. 4. Embrace cognitive training Think of cognitive training like a workout for your brain. Make time to engage in puzzles and games. These can help improve your memory, attention, and your brain’s processing speed. You also want to challenge your brain with new skills and activities. This can help stimulate cognitive growth. Additionally, schedule dedicated time for focused work that is free from distraction. Time like this helps you focus intensely for a set amount of time. 5. Implement the power of movement and nature Research shows that time in nature and physical activity both have profound effects on the brain. When you exercise regularly, you’re increasing blood flow to the brain, which improves cognitive function in the moment and also over time. And getting out in nature is so healing. Nature has a calming effect on the brain, reducing stress and improving focus. As you can see, building mental fitness is an ongoing process, not a quick fix. Take small steps and celebrate the small wins. Focusing on your breath for 10 minutes as opposed to 5 is serious progress, so give yourself credit. Remember, this is all about creating sustainable habits that support your brain health. You want these practices to become a part of your everyday life. And by doing so, you reclaim your focus. Which means you can navigate the distractions of modern life with greater clarity, purpose, and resilience.

Blogs – by Leslie K. Hughes

How To Boost Your Oral Health With Holistic Dental Care

You know that feeling of a fresh, clean mouth? It’s more than just a nice feeling, though. It’s an indicator of our overall health. Good oral hygiene isn’t just about preventing cavities — it’s a key part of a holistic approach to wellness. But what does “holistic dental care” really mean? And how can you incorporate it into your daily routine? We’re here to break it down. Understanding the Mouth-Body Connection Your mouth is the entry point for everything you consume. And it’s also home to a complex ecosystem of bacteria — some good, some not so good. More and more research is emerging that highlights the intricate connection between oral care and overall well-being. For example, studies have linked gum disease to a range of health issues, including: Heart disease Diabetes Certain types of cancer This connection underscores the importance of a holistic approach that considers the mouth as a vital part of the entire body. More Than Just Brushing Holistic dental care goes beyond simply brushing and flossing (though those are key parts). It’s also about understanding the root causes of oral health issues and addressing them through a combination of: Lifestyle choices Natural remedies Professional care It’s about recognizing that your oral health is a reflection of your overall health, and vice versa. Nourishing Your Mouth From Within What you put in your body plays a significant role in your oral health. Just like any other part of your body, your teeth and gums need essential nutrients to thrive. Here are the best ways to holistically boost your dental care. 1. Prioritize whole foods A diet that’s rich in fruits, vegetables, and whole grains provides the vitamins and minerals your mouth needs. Some of the best foods for good oral health include: Cheese Milk Yogurt Celery Carrots Leafy greens Apples Pears Nuts Meats Fatty fish Cranberries Strawberries Natural foods like these also tend to be lower in sugar, which is a major contributor to tooth decay. 2. Limit sugar intake This one is a big deal. Sugar feeds the bacteria in your mouth that produce acid, which erodes tooth enamel. Cutting back on sugary drinks and processed snacks can make a serious difference. 3. Stay hydrated Water is essential for saliva production, which helps to wash away food particles and neutralize acids. Staying hydrated also helps to keep your gums healthy. 4. Consume healthy fats Healthy fats like those found in avocados and nuts can help reduce inflammation throughout the body, including your gums. 5. Consider supplements Certain vitamins and supplements can support oral health. These include: Vitamin A Vitamin C Vitamin D Vitamin K B Vitamins Calcium Potassium Phosphorus Creating a Holistic Oral Care Routine A holistic oral care routine incorporates both traditional practices and natural approaches. Brushing and flossing: These are the cornerstones of any oral care routine. Brush twice a day for two minutes with toothpaste and floss daily to remove plaque and food particles from your teeth. Oil pulling: This ancient Ayurvedic practice involves swishing oil (like coconut oil) in your mouth for 15-20 minutes. Some studies suggest that oil pulling can help reduce plaque and bacteria. Tongue scraping: Scraping your tongue can remove bacteria and debris that contribute to bad breath. Regular dental checkups: Professional cleanings and exams are essential for early detection and prevention of oral health problems. Your dentist can also offer personalized recommendations for your unique oral care routine. Mindful oral hygiene: Pay attention to how you brush and floss. Use gentle, circular motions and avoid aggressive scrubbing, which can damage your gums. Supporting Your Oral Microbiome Just like your gut, your mouth has its own microbiome — a community of microorganisms. Maintaining a healthy oral microbiome is crucial for oral health. Here’s how you can do that. Probiotics: Research suggests that probiotics may help balance the oral microbiome and improve gum health. Prebiotics: Prebiotics are non-digestible fibers that feed the good bacteria in your mouth. Including prebiotic-rich foods in your diet can support a healthy oral microbiome. Products for a Holistic Smile Live Healthillie offers a range of products that can complement your holistic oral care routine. Here are our favorites: Fygg Tongue Scraper Fygg Nano-Hydroxyapatite Toothpaste with Prebiotics Happy Tooth Flouride-Free Toothpaste with Hydroxyapatite Happy Tooth Puffy Floss Boka Manual Toothbrush Explore our Dental section to find products that align with your approach to oral health. Creating a Personalized Plan Everyone’s oral health needs are unique. What works for one person may not work for another. The best way to create a holistic dental care plan is to consult with your dentist or a holistic healthcare practitioner. They can assess your individual needs and recommend the best course of action. Embracing a Holistic Lifestyle Holistic dental care is about more than just your teeth and gums. It’s about your overall health. By adopting a holistic lifestyle that includes a healthy diet, stress management techniques, and regular exercise, you can support not only your oral health but your entire body. Remember — a healthy smile starts from within.

Blogs – by Leslie K. Hughes

The Ultimate Guide to Rebuilding Your Gut After Antibiotics

We’ve all been there: a nagging infection, a doctor’s prescription, and the promise of feeling better soon. Antibiotics are powerful drugs that can knock out harmful bacteria. But in the process? They can also have a significant impact on your gut health that’s not so great. Your gut is like a thriving garden of diverse and beneficial bacteria. This is called your gut microbiome. Antibiotics, while targeting the bad bacteria, can also disrupt this delicate ecosystem. And this can lead to a range of digestive issues and other health concerns. But don’t worry! We’re here to guide you on how to rebuild your gut after antibiotics and get your inner garden flourishing again. Understanding the Gut Microbiome and Antibiotics Your gut microbiome is a complex community of trillions of bacteria, fungi, viruses, and other microorganisms that live in your digestive tract. It’s not just about digestion, though. This intricate ecosystem also plays a key role in: Immune function Nutrient absorption Mental health Antibiotics, while sometimes necessary, can act like a weed whacker in this garden, wiping out both the bad and the good bacteria. This disruption, known as dysbiosis, can lead to all kinds of symptoms including: Diarrhea Bloating C. difficile infection How to Rebuild Your Gut Rebuilding your gut after antibiotics requires a comprehensive and consistent approach. It’s not a quick fix, but rather a journey of nourishing and replenishing your inner ecosystem. Here are the steps to take. 1. Repopulate With Probiotics Probiotics are the gardeners who help restore balance to your gut. They’re live microorganisms, often bacteria or yeast, that can help replenish the good bacteria wiped out by antibiotics. But not all probiotics are created equal. Look for a probiotic with multiple strains of beneficial bacteria, including Lactobacillus and Bifidobacterium. We love the Zuma Multi-Strain Probiotic Complex. And timing is key. Take your probiotic a few hours after your antibiotic dose to minimize any chance of interaction. In addition to a supplement, you can also get great probiotics from fermented food sources like: Yogurt Kefir Sauerkraut Kimchi 2. Feed Your Gut With Prebiotics Prebiotics are like fertilizer for your gut garden. They’re non-digestible fibers that feed the good bacteria, helping them thrive and multiply. We love the Ora Organic Trust Your Gut Daily Essential Probiotic & Prebiotic. Boost your prebiotic intake further via foods like: Onions Garlic Asparagus Bananas Jerusalem artichokes Cooked and cooled potatoes Rice Legumes 3. Nourish Your Body With Whole Foods A healthy diet is the foundation of a healthy gut. Load up on whole, unprocessed foods like: Fruits Vegetables Whole grains Lean protein These foods provide the nutrients your gut needs to function at its best. Be sure to limit processed foods as much as possible. These are often high in sugar, unhealthy fats, and artificial ingredients, which can disrupt your gut microbiome. And up your water intake. Water is essential for digestion and overall gut health. Aim to drink half of your body weight in ounces of water every day. 4. Eat Gut-Friendly Fats Healthy fats are key to gut health, especially omega-3 fatty acids. These fats, found in fatty fish, flaxseeds, and chia seeds, can help reduce inflammation in the gut. Other sources of healthy fats include: Avocados Nuts Olive oil 5. Manage Stress Stress can wreak havoc on your gut health. When you’re stressed, your body releases hormones that can throw your gut microbiome off. Incorporate stress-reducing practices like: Yoga Meditation Deep breathing Journaling Spending time in nature 6. Get Enough Sleep We know sleep is important, but did you know that it’s also crucial for your gut health? During sleep, your body repairs and restores itself, and that includes your gut. Aim for at least 7 hours of quality sleep each night. 7. Consider Digestive Enzymes Digestive enzymes help break down food, making it easier for your body to absorb nutrients. This can be especially helpful if your digestion is compromised by antibiotics. We love the Ora Organic Break It Down Digestive Enzyme Capsules and the Juna Detox Digestive Enzymes. 8. Add in Herbs Studies show that specific herbs can help with digestive health and inflammation management. Some of these herbs include: Ginger Boswellia Holy basil leaf White willow bark Turmeric Green tea extract Rosemary Slippery elm Licorice We love the Symbi Gut Defense and the Blume Turmeric Blend. 9. Be Patient and Consistent Rebuilding your gut after antibiotics doesn’t happen overnight. It takes time and effort. Be patient with the process and stay consistent with your healthy habits. 10. Listen to Your Body Pay attention to how your body responds to different foods and supplements. If you experience any digestive issues, adjust your diet or supplement regimen accordingly. 11. Talk to a Healthcare Professional If you’re having persistent gut issues after antibiotics, talk to a healthcare professional. They can assess your needs and recommend the best course of action for you. They may recommend specific tests to evaluate your gut health. Rebuilding your gut after antibiotics is a key step in boosting your overall health. By adopting a holistic approach that includes a healthy diet, probiotics, prebiotics, stress management, and other gut-friendly practices, you can help your gut flourish. Just remember that it’s a journey, not a destination. Be patient, be consistent, and listen to your body and you’ll be on your way to a healthier, happier, gut.

Blogs – by Lauren Fitzpatrick

Minerals & Chill Gummies

Ditch the gummies filled with corn syrup, fake flavors, and unnecessary fillers, and swap them for a real, functional wellness treat. With every bite, you’ll get the benefits of hydration, mineral support, and stress balance, without the junk! These Minerals & Chill Gummies are the perfect swap. Made with just three simple ingredients, they give your body the electrolytes, magnesium, and whole-food vitamin C it craves, without the junk. Plus, they’re easy to make and taste just as good (if not better) than store-bought options. How to Make Minerals & Chill Gummies Ingredients: 2 packs Minerals & Chill 1 cup water 2 tbsp gelatin Instructions: Pour 1 cup of water into a cup. Add 2 stick packs of Minerals & Chill and stir to dissolve. Transfer the mixture to a saucepan over low heat. Slowly whisk in 2 tbsp of gelatin, stirring continuously to prevent clumps. Once fully dissolved and smooth, remove from heat. Pour the mixture into silicone molds (any shape you love). Refrigerate for at least 30 minutes until firm. Pop them out and enjoy! Store leftovers in an airtight container in the fridge.

Blogs – by Leslie K. Hughes

Things To Consider Before Starting Birth Control

Birth control. Those words conjure up images of preventing pregnancy, right? While that is definitely a major function of birth control, many women consider birth control for a variety of other reasons beyond preventing unwanted pregnancies. From managing heavy periods and acne to addressing hormonal imbalances, birth control can offer a range of benefits. Birth Control: More Than Pregnancy Prevention Here are some of the reasons people may find themselves considering birth control. Hormonal imbalances Birth control can help regulate hormones, which can be beneficial for conditions like polycystic ovary syndrome (PCOS), endometriosis, and heavy periods. Acne For many women, hormonal fluctuations are a major contributor to acne breakouts. Birth control can help regulate these hormones, leading to clearer skin. Cycle regulation Birth control may also help regulate irregular periods, making them more predictable and less painful. It can also reduce the severity of cramps and heavy bleeding. Endometriosis management By suppressing ovulation, birth control can help reduce the growth of endometrial tissue outside the uterus, which is a key symptom of endometriosis. Perimenopausal symptom relief For women experiencing perimenopausal symptoms like hot flashes, mood swings, and irregular periods, certain types of birth control can provide relief. Things to Consider Before Starting Birth Control When you start any medication, especially birth control, it’s important to consider some key things. If you’re not sure what, we’ve got you covered. Here’s what you should discuss with your healthcare provider. 1. Medical history Share any family history of blood clots, heart disease, stroke, breast cancer, or other health conditions. And share your own medical history. This is the time to be open and honest about your medical history, including any existing conditions such as migraines, high blood pressure, diabetes, or liver disease. 2. Lifestyle factors Smoking: If you smoke, it’s vital you share that with your doctor. Smoking while on certain types of birth control can significantly increase the risk of serious side effects, including blood clots. Exercise: Your exercise routine can influence your birth control choices. Some methods may be less suitable if you’re highly active. Diet: Your diet plays a key role in overall health and can interact with birth control. Talk about any dietary restrictions or concerns you might have with your doctor. 3. Testing It’s important to check your blood pressure before starting birth control and to monitor it while taking it. You also want to get tested for STIs before starting birth control, as it does not protect against most STIs. And if you’re sexually active continue to get tested throughout your use of birth control. 4. Supplements Some types of birth control can interfere with nutrient absorption, including vitamin B12 and zinc. Talk about potential nutrient deficiencies with your doctor and consider supplementation like our Cymbiotika B12 or Healthy Elephants Balance B Complex. Birth control can also put a strain on your liver. You may want to consider supporting your liver function with things like the Zuma Liver Detox Tonic and the Symbi Liver Support Tea. 5. Side effects Ask your doctor about potential side effects of birth control such as: Nausea Headaches Mood changes Libido changes Also ask about more serious side effects like: Blood clots Stroke Heart attack And what warning signs to look out for. Choosing the Right Birth Control Method There are many different kinds of birth control available, each with its own set of benefits and risks. Here are the most common options. The Pill: This comes in different forms like the combination pill (estrogen + progestin) and progesterone-only. The Patch: A skin patch that releases hormones into your bloodstream. The Ring: A flexible ring inserted into your vagina that releases hormones. Injections: Depo-Provera is a long-acting injectable birth control that offers protection for three months. Implants: A small, flexible rod inserted under your skin that releases progestin for up to three years. Intrauterine Devices (IUDs): Small devices inserted into the uterus that prevent pregnancy for several years. Copper IUD: A hormone-free IUD that’s effective for up to 10 years. If you’d prefer going an all-natural route, here are some ways to track your hormones and know when you’re ovulating. If you’re TTC, these methods will help you determine when you’re most fertile and the best time to have sex. If you’re not trying to get pregnant, these natural approaches will let you know when to turn to other forms of birth control like a condom to avoid pregnancy. Fertility Awareness Method (FAM): This natural birth control method works by tracking your cycle and fertility signs. Here are some of the key things to track: Cervical mucus: When you’re ovulating and fertile, your cervical mucus will be sticky and like the consistency of an egg white. You can see the discharge in your underwear and also place it between your fingers to see. Basal body temperature (BBT): Measure your temperature every morning immediately upon waking up. Ovulation causes your BBT to rise. Fertility Hormone Tracker: This method of birth control involves using a device to help you track the levels of your fertility hormones. They work by testing your hormones multiple times a month using pee strips. There are lots of options for hormone trackers including Inito, Mira, Clearblue, and more. To learn more about how to natural birth control methods, read our article on how you can track your fertility naturally. Starting birth control is a very personal decision. By carefully considering your unique needs and discussing your options with your healthcare provider, you can make an informed choice that best suits your health and your lifestyle. If you’re looking to get pregnant or stop taking birth control for other reasons, be sure to check out our article on how to get off birth control.

Blogs – by Iliriana Zeneli

GF Milano Cookies: Healthified

Milano cookies were my absolute favorite growing up, I could easily eat an entire bag but unfortunately they are made with natural flavor, inflammatory oils, soy lecithin and enriched flour. I am all for a sweet treat but one that's actually go to your body and actually guilt free. What you'll need: - piping bags - hand or stand mixer - parchment paper - baking tray In parenthesis is what we used. Ingredients: 3/4 cup of gluten free all purpose flour (1-1 Bob's Red Mill) 1 cup of powdered sugar (wholesome) 1/4 cup of non dairy butter (miyokos brand butter) 2 egg whites (pasture raised eggs) 1/2 tsp of vanilla extract (simply organic vanilla) 1/4 tsp of sea salt (redmonds) 3/4 cup of dark chocolate chips or bar (Lily's or Hu Kitchen) 2 tsp of avocado oil or coconut oil for ganache (we used Chosen Foods Avocado Oil) Instructions: Get a baking tray with parchment paper ready and preheat the oven to 350F In a medium bowl, combine the powdered sugar and butter and mix on high for 2 minutes (We used a table top mixer but you can also use a hand mixer) Next mix in egg whites and beat on high until light and fluffy for another 2-3 minutes. Now add in the vanilla and sea salt until fully combined. Lastly, add in the flour- It'll be done when it looks and feels like a frosting. Next add into a piping bag and just cut the tip. Slowy pipe lines 3 inches apart. Try to go straight without having to go back over it to make it thicker. They do spread very flat so don't put too much. Finger width and length is what we aimed for. Bake 10-12 minutes. Bake until edges are golden brown. They will get crunchy after cooled. Now for the chocolate filling, combine the dark chocolate with the oil over the stove top until it's fully melted. Then remove from heat and let cool to room temperature or just warm. When the cookies are cooled, spread the chocolate over one side of a cookie as thick as you’d like and sandwich with another cookie. We liked it thinner since the chocolate is super rich. Transfer to fridge for about 10 minutes & Enjoy! (Store on counter in an airtight container for up to 3 days, then transfer to the refrigerator or freezer. They can be kept in the fridge for up to 10 days and freezer for 3+ months.) Recipe remixed from https://www.gutsybaker.com/post/copycat-milano-cookies-gluten-free-dairy-free#viewer-ese3v

Blogs – by Iliriana Zeneli

How to Break Free of Chronic Stress

The holidays are upon us — a time for family, friends, and holiday cheer. But, for many of us, this season also brings a big dose of stress. From gift-giving struggles to travel headaches and the pressure to make this time of the year picture-perfect, the holidays can easily worsen our already-existing levels of chronic stress. But what if this year was different? What if you could step off of the stress treadmill and truly enjoy the magic of the season (and every season)? The good news? You can. By incorporating natural remedies and developing a holistic approach to well-being, you can break free from the grip of chronic stress and reclaim your inner peace. We’re here to show you how. Understanding Chronic Stress Chronic stress isn’t just about feeling overwhelmed during the holidays. It’s a constant, low-grade tension that lingers in the background, impacting everything from your sleep patterns to your physical health. The body’s stress response isn’t a bad thing when used correctly. It’s meant to activate in times of need to protect us from harm. When you’re in perceived danger, the body temporarily activates hormones to help protect you. Once the threat has passed, the hormones return to normal levels and your stress goes away. But, in modern-day times, we find that stressors are present way more often than just in times of need — they can sometimes feel constant. This means we remain in a state of fight-or-flight, which is incredibly damaging to our bodies. This kind of stress weakens the immune system and puts you at higher risk of: Anxiety Depression Digestive issues Heart disease Sleep problems Weight gain Memory and focus struggles Muscle tension Headaches A Holistic Approach to Stress Management There are a number of things that contribute to chronic stress. Our fast-paced modern-day lives are filled with the need to be constantly connected and also, somehow still highly productive. This creates a perpetual state of doing, with little to no opportunity to just be. Add in work deadlines, financial stress, and relationships, and it’s easy to see how stress works its way into our lives so easily. But your life doesn’t have to look or feel this way. You have the power to break free from chronic stress and create a life that’s filled with calm and joy. The key? A holistic approach that addresses stress in the mind, body, and spirit. How to Reduce Stress in the Body What we put in our bodies plays a major role in how we manage stress. Here’s how to nourish your body for optimal stress resilience. Prioritize whole foods: Get rid of processed foods and refined sugars in your diet that contribute to inflammation and energy crashes. Instead, opt for nutrient-rich whole foods like fruits, vegetables, whole grains, and organic proteins. Not sure where to start and what to buy at the grocery store? Check out our Gettin’ Healthillie Bundle Course. These two courses help you navigate your groceries and also quit the calorie counting that’s adding to your stress. Incorporate adaptogens: Natural herbs like ashwagandha and rhodiola rosea can help regulate your body’s stress response. Consider adding Truvani Bliss Me Ashwagandha Tablets to your daily life. These help support your mood and energy, bringing you into a calm and happy state of mind (while also boosting your brain and sleep health). Don’t skip meals: Regular meals and healthy snacks keep your blood sugar stable, preventing energy dips that can make stress even worse. Our No-Bake Pumpkin Protein Bites are a great way to get a snack that offers protein and great flavor. They feature the Truvani Pumpkin Spice Protein Powder, packed with clean ingredients and free of anything artificial. Stay hydrated: Hydration is key for all bodily functions, including stress management. Carry a water bottle with you wherever you go and sip on water throughout the day. Liven up your water (and your nutrients) by adding in a Nectar Hydration Pack. This mix helps hydrate you faster and more efficiently, and it tastes great too. Exercise: Physical activity is a powerful stress reliever. Even just a 30-minute walk in nature can significantly reduce stress hormones and boost your mood. Have fun with exploring different forms of movement to see what you enjoy — every body is different! Whether it’s yoga, dancing, swimming, or the gym, any exercise can boost your endorphins and calm your stress. Establish a sleep schedule: Quality sleep is crucial to managing stress. One of the best ways to get quality sleep is to go to bed and wake up at consistent times, even on the weekend. It may be hard at first to train your body to do this, and that’s where Wooden Spoon Herbs Magic Magnesium comes in. Mix into water and enjoy the benefits of hydration, gut health, and a sense of calm. How to Reduce Stress in the Mind The mind is vital to our stress response. Here are some techniques to help calm that inner storm. Meditate: Taking just a few minutes a day to practice mindfulness meditation can help you become more aware of your thoughts and emotions, and cultivate feelings of calm and acceptance. There are lots of guided meditation apps to help you get started, or simply search on YouTube. Elevate your meditation experience by lighting a Grow Fragrance Palo Santo Pine Candle. This eco-friendly candle offers calm in a jar. The scent signals to your body that’s it’s time to relax. Do deep breathing exercises: Deep, slow breaths activate the relaxation response in your body. Practice taking slow, abdominal breaths throughout the day, and especially when you feel stress coming on. Journal: Putting pen to paper allows you to release pent-up emotions and gain clarity on your stressors. Though don’t just focus on the negative. Also consider writing about gratitude in your journaling, reflecting on the things in life you’re grateful for. This can help train your brain to find the good in things, which is great for both short-term and long-term health. Create a relaxing night routine: Develop a routine for the hour before bed that helps you wind down. This could mean taking a warm bath reading a book, stretching, or practicing other relaxation techniques. Aim to take your eyes off of screens at least an hour before you go to sleep. Connect with loved ones: Strong social connections provide emotional support and can reduce stress. Spend time with friends and family who uplift you. You can do this via in-person time, phone calls, video calls, text messages, and letters. Practice self-care: Make time for activities that bring you joy and relaxation. For you, this may mean taking a bath, listening to music, or spending time in nature. Find what feels best for you. Seek professional help: If stress is overwhelming and impacting your daily life, consider seeking help from a professional therapist or counselor. They can provide you with tools to help you more easily navigate chronic stress. With these holistic strategies, you can navigate the holiday season (and any season!) with greater ease, peace, and joy. Remember: it’s okay to set boundaries, ask for help, and say “no” to commitments that overwhelm you. By prioritizing your self-care and stress management, you can create a more peaceful life. Check out all of our favorite stress relieving products here.

Bone Broth Chocolate Blueberry Muffins

Bone Broth Chocolate Blueberry Muffins

Ingredients

Instructions

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