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The Lazy Girl's Guide to Gut Health
 

The Lazy Girl's Guide to Gut Health

by Leslie K. Hughes – July 07, 2025

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:



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. 

 

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by Leslie K. Hughes – July 07, 2025

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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*

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How to Sleep Your Way to Better Hormones

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.   

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

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.  

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Top 18 Low Tox Activewear Brands

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!  

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

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.

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

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.  

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

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!

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

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.  

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

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.   

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The Truth About Artificial Food Dyes and Your Health

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!   

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

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. 😉

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

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

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

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. 

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Earth Day in a Cup: Iced Lavender Matcha Latte

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.

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The Truth About Over The Counter Medicine - & Better Alternatives

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 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) If you struggle with Heartburn - I love Arrae as a dupe to keep on hand.  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)  

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How to Shift from HIIT to LISS for Hormone Health

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.   

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

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.   

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

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.   

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

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. 

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How To Boost Your Oral Health With Holistic Dental Care

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.   

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The Ultimate Guide to Rebuilding Your Gut After Antibiotics

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.   

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Minerals & Chill Gummies

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.

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Things To Consider Before Starting Birth Control

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.   

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GF Milano Cookies: Healthified

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

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How to Break Free of Chronic Stress

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.

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How to Naturally Beat Jet Lag

Blogs – by Leslie K. Hughes

How to Naturally Beat Jet Lag

With the holiday travel season in full swing, many of us are packing our bags and preparing to jet off somewhere to celebrate. While travel is exciting, the dreaded side effect of jet lag can dampen the holiday spirit. Feeling tired, irritable, and out of sync can significantly impact your travels.  But don’t worry — we’ve got natural remedies to help you combat jet lag and ensure you enjoy your trip to the fullest.  Understanding Jet Lag You’ve likely heard of (and probably experienced) jet lag, but do you know exactly what it is and why it happens? Jet lag is recognized as a sleep disorder. It occurs when our body’s internal clock (a.k.a. circadian rhythm), is disrupted thanks to time zone changes.  This internal clock is delicate and is synchronized by cues like daylight and darkness. It regulates our sleep-wake cycle, making sure we are awake and energized during the day, and ready for sleep at night. You’ll notice jet lag most when traveling long distances and jumping multiple time zones. However, even shifting to a time zone that’s just one hour earlier or later than you’re used to can throw your circadian rhythm off.  Jet lag can lead to a variety of symptoms including: Sleep struggles Fatigue Digestive issues Mood swings Since none of us want to experience those symptoms, let’s dive into ways you can avoid jet lag before, during, and after your flight. How to Combat Jet Lag Part I: Pre-Travel Prep Beating jet lag begins before you even hop on the plane. Here are the things you can do before your departure to set your body up for circadian success.  Gradually adjust your schedule. Start adjusting your sleep schedule a few days before your trip to match your destination. For example, if you’re traveling from L.A. to NYC, go to bed earlier each night. And if you’re traveling from NYC to L.A., go to bed later.  To help you get the sleep you need, try incorporating the Symbi Sweet Dreams tea into your nightly routine. Packed with herbs to help relax you and ease you into sleep, this tea is a must for travelers.  Stay hydrated. Dehydration can make jet lag symptoms even worse, so stay hydrated by drinking plenty of water. Up your hydration game by adding in some electrolytes.  The Just Ingredients Electrolytes offer optimal hydration with the right amount of sodium, potassium, magnesium, and calcium to keep your body balanced. These are great for everyday use. And when it comes to travel prep, increase your intake to at least two servings per day.  Eat well. In the days leading up to your trip, opt for light, easily digestible meals. Avoid greasy, heavy ones that ask your digestive system to work even harder. Also, pack healthy snacks for the flight that will satiate your hunger and keep your gut health stabilized. For a pre-flight boost in gut health, take the Ora Trust Your Gut Daily Essential Probiotic & Prebiotic. A healthy gut microbiome is essential to overall wellness, but also to keeping your jet lag symptoms away.  Pack smart. Opt for comfy clothes, noise-canceling headphones, and an eye mask on your flight to create the best possible sleeping environment.   Magnesium spray is a great travel companion, and we love this Cleo + Coco Magnesium Spray. It’s blended with lavender essential oils and other clean ingredients to help keep you relaxed and rested. Part II: In-Flight Strategies Here’s what you can do during your flight to keep jet lag at bay. Stay hydrated. Hydration is key before, during, and after your flight. Airplane cabins have especially low levels of humidity (between 10-20%), so you’ll get dehydrated quicker than on the ground. On top of that, sitting for long periods of time can also make you feel like you’re not thirsty. This is a problem when you’re in an environment that is so dehydrating. Aim to drink at least 8 ounces of water per hour on the flight.  In addition to the electrolytes we shared above, you may also want to pack some Kono Nutrition Full Body Hydrate+. This hydration blend combines electrolytes with ocean-based trace minerals and ancient earth-grown ingredients that hydrate you from the inside out.  Eat mindfully. Choose light, healthy snacks on the flight to avoid feeling heavy and sluggish.  Consider packing some Juna Detox Enzymes to help combat any post-meal bloat you may experience on the plane (it’s no secret that plane food is less than ideal). Pop a couple of these after you eat, and your gut will thank you. Move your body. It’s easy to stay sitting during your flight, but that’s not good for jet lag, or for your overall health. Get up and walk around the cabin periodically to improve your circulation and reduce any joint pain from stagnation. If you can find a spot to do a little stretching, even better! Optimize your sleep. It’s not going to be as nice as sleeping in your bed, but aim to make your sleeping environment on the plane as ideal as possible. Use a neck pillow, eye mask, and earplugs to help.  Make your plane sleep even more restful with Dryft Sleep Mouth Tape. This helps support nasal breathing which helps you sleep better in the short period of time you’ll have on your flight. Time your meals. Adjust your meal times to align with the time zone of your destination. This may mean eating before you’re hungry or staving off your growling stomach for just a bit longer to help your body adjust.  Traveling with Favor Colostrum Stick Packs is a great little snack hack to tide you over between meals. Not only does this colostrum taste great, but it also boosts your immune system and keeps your gut health strong. With regular use, you’ll also enjoy the benefits of thicker hair, stronger, skin, reduced bloating, lean muscle growth, improved energy, and more.  Light exposure. This can be a bit tricky on the plane, but try to expose yourself to natural light if and when possible to regulate your circadian rhythm.  Part III: Arrival Recovery You’ve made it to your destination and hopefully aren’t feeling too jet lagged. Here are some ways to support your body and keep it free of jet lag.  Get outside. Spend time outdoors to expose yourself to natural light and align your brain and body with the new time zone.  If you’re feeling low on energy, you may want to reach for some matcha. Our favorite is the Cybiotika Organic Matcha Powder which gives you a clean and gradual energy boost. Plus, this ceremonial-grade matcha also helps boost your metabolism and your focus while fighting fatigue.  Eat mindfully. Continue to eat light, healthy meals. This will help your body adjust to the new time zone and keep your digestion flowing.  Traveling with Cybiotika Activated Charcoal is always a good idea. It helps support your digestive system and decrease inflammation while also helping you detox. Take this upon arrival and also if you happen to eat any foods that may not sit well with you. Take power naps. Take short, strategically-timed power naps to recharge. Just be sure to avoid long naps that can throw your sleep schedule off.  Lightly exercise. A light exercise upon landing is one of the best ways to beat jet lag. It helps to boost your energy levels and also improve your sleep quality. Aim for workouts that are low-intensity, though — things like walking, yoga, Pilates, stretching, or a light lift at the gym. Post-workout, enjoy a protein shake with the Truvani Protein + Energy powder. With 87mg of smooth caffeine, functional mushroom, and 12g of plant-based protein, this powder is great for on-the-go fuel that’s clean and packed with benefits for your body.  Reduce stress. Travel is an exciting time full of adventure, but it’s also a time that can be stressful. Jet lag can add to that stress, so aim to incorporate rituals into your travel days that help keep your cortisol levels low. Walking, meditation, breathwork, journaling, and exercise are a few ways. Taking supplements that support your adrenal glands helps, too. Our Live Healthillie Minerals & Chill is a tasty adrenal cocktail with vitamin C, sodium, potassium, and magnesium malate to help you combat stress so you can enjoy your vacation.  By incorporating these natural remedies into your travel plans, you can minimize the impacts of jet lag and enjoy your holiday season. But above all, listen to your body! It knows best and will tell you what it needs to adjust your travel strategies to keep you happy, healthy, and rested.

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Holiday Gift Guide: For The Men

Blogs – by Iliriana Zeneli

Holiday Gift Guide: For The Men

Men can be complicated to shop for because everything is either about some kind of sport, beer or grilling. Here are some better and health related gifts that are perfect for the men in your life.  1. Clean Skincare Most of what men use can be so toxic from face wash to shaving cream.That's why i love our Jackfir Face Kit because you can swap out their basics for cleaner versions. It comes in a beautiful box too that's perfect for gifting. Looking to swap out toxic deodorant? Try our Cleo+Coco unscented charcoal based one, works amazing!  2. Fitness Products Let's be real most men aren't using the best fitness products from protein to pre-workout. They are filled with artificial ingredients and other inflammatory additives. Shop our fitness section for clean regenerative protein, artificial sweetener free pre-workout and even creatine with no extra filler.  3. Grounding Sneakers We've all head of barefoot sneakers but what about barefoot AND grounding? I personally have 3 pairs of Bahe sneakers including their hiking boots. I am a huge fan because not only are they made with natural fibers to simulate grounding but also very fashionable. You can also use my code Healthillie10!  4. Organic Underwear This year my husband transitioned to 100% organic underwear and he is a big fan of NADS. They are microplastic free, non toxic underwear that are great for even active lifestyles and this year they also made shorts. Such a great gift for anyone in your life.  5. Supplements My husband has become a huge fan of supplements this year, its one of my favorite things to gifts to people. Some of my favorites are: activated charcoal: great for overall gut health but also great for after drinking, really helps absorb toxins in the body.  omega 3: is so essential for optimal sperm, heart health and overall inflammation.  Beef Liver: all the rage today and makes the best multivitamin for men.  6. Car Freshener Looking for the perfect stocking stuffer? Swap those nasty car trees for one that smells equally as good without the toxins.  7. Organic Clothing As someone who is trying to personally swap my clothes to better natural ones, I have grown to love Organic Basics and they have great quality products at a decent price. I love their Weekend Half Zip or get a pack of basic white organic tees!  8. Speaker We bring music everywhere we go and now that Bose launched their mini bluetooth speaker, it's the perfect gift for the guy who does it all. Easy to pack to the golf course, fishing trip, tailgate, or outdoor workout.  9. TheraBody  This will always be on my gift guide because I genuinely love their products so much. Last year I got my husband the massage roller that we still use all the time. Go classic with their massage gun or the ThermaCup which looks sick.  10. Functional Testing Give the gift of health this year. We recently did function health which is full bloodwork that gives you everything from your biological age to inflammation markers. If you want to get someone into health for 2025, give them the DATA! This link will get you immediate access in their 300,000 person waitlist.  Check out my full ShopMY Men's guide. 

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Holiday Gift Guide: For The Moms

Blogs – by Iliriana Zeneli

Holiday Gift Guide: For The Moms

What do you get your most special person in your life? Definitely non-toxic products of course! Here are some things I would add to Mom's Christmas list!  1. Non Toxic Skincare Who doesn't love skincare? Some of my favorites that are good for all skin types including aging are: Fit Glow Sea Ceramide Toning Mist, so hydrating, great for breakouts, redness and overall hydrations Agent Nateur Soleil is SPF with skincare benefits like anti-aging, blue light blocking, plumping and more.  Luna Nectar Sphinx Body Oil is so luxurious and light weight and also helps with collagen production. The body is also so luxe.  Off Duty Under Eye Masks are great for plumping and firming the under eye!  2. Candles + Home Scents If theres one thing at moms is they love their candles, but most are contributing to hormonal issues, migraines and polluted home air. Thats a big no! Give the gift of a clean smelling home without the headache. My Favorites: Our Grow Fragrance Holiday Set comes with minis that make great stocking stuffers!  Fontana Candle makes so many beautiful candles but my current faves are Frankincense and Myrrh, Summer Bonfire (i know it says summer but it smells like wood burning and its just so good), & Peppermint Twist!  3. Jewelry  You can never go wrong with jewelry and there are some small brands I am really liking right now that arent going to break the bank and are still beautiful.  Sans Trou makes the most stunning clip on earrings so whether you have someone who is very sensitive to costume jewelry like me or don't have their ears pierced they have some really cute options, I have the Layton but I also like the Francine!  Vajze is an Albanian owned small business I am absolutely obsessed with. She makes beautiful cultural pieces but also every day pieces and such good quality. I really love the Mirjana bracelet.  Gorjana is a brand i have had my eye on and their Birth Stone Coin Pendant is so pretty! I also get asked about my coin necklace that my mom gave me and there really is nothing like it but I love how a coin necklace looks and adding the birth stone option is such a beautiful touch!  4. Natural Pajamas  I feel like you just always have to get mom pajamas but NATURAL. Did you know that Aritzia makes 100% cotton PJS? They are so cute too. Along with Organic Basic which uses natural fibers for all their products and PJs.  5. Self Care Gifts I love building a little basket of goodies so why not add a little self care bundle with a mug, some socks and other non toxic goodies like: Magnesium Salt Soak  Magnesium topical spray with calming lavender non toxic nail polish  6. Minerals And Chill The perfect gift or stocking stuffer for all the hard working moms you know! Our on the go adrenal mocktail is the perfect daily hydration to support stress. Whether its school drop off, crazy work hours, meetings, or cleaning up after the kids - these all drain us of vital minerals that lead us to needing more and more caffeine to keep us going causing a viscous fatigue cycle. Use this daily to give your adrenals the nourishment it needs to keep going - without the caffeine or crash!       

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Cozy Blume Chai Latte

Blogs – by Lauren Fitzpatrick

Cozy Blume Chai Latte

There’s nothing like a chai latte to warm your soul—or, in this case, to cool it when served iced! While your favorite coffee shop versions might taste like a dream, they often come with a not-so-sweet reality: 20-40g of sugar, artificial flavors, and oils like canola!  But don’t worry, chai lovers—I’ve got you covered with a cleaner, healthier version you can make at home. Featuring Blume’s Chai Latte Blend. This latte is proof that indulgence doesn’t have to come at the expense of your health. Ingredients for the Iced Chai Latte: 1 cup MALK almond milk (or your favorite milk) 1 tsp Blume Chai Latte Blend (or adjust to your spice preference) 1 shot of espresso or 1/4 cup strong brewed coffee (optional for a dirty chai) 1-2 tsp maple syrup (to taste; you can start with less and adjust) Ice cubes Ingredients for the Cold Foam: 1/3 cup heavy whipping cream (for extra creaminess)OR 1/3 cup canned coconut milk (for a dairy-free option) 1 tsp Blume Chai Latte Blend 1/2 tsp maple syrup   Instructions: Step 1: Blend the Chai Milk Base (No Heating Required!) In a small mixing cup or jar, combine MALK almond milk, Blume Chai Latte Blend, and maple syrup. Use a handheld frother or small electric mixer to blend until smooth and frothy. Step 2: Brew Coffee (Optional) If you’re in the mood for a dirty chai, brew a shot of espresso or 1/4 cup of strong coffee. Let it cool slightly. Step 3: Make the Cold Foam In a small bowl or frothing pitcher, combine heavy whipping cream (or coconut milk), Blume Chai Latte Blend, and maple syrup. Use a handheld frother to whip the mixture until thick and creamy. Step 4: Assemble the Latte Fill a glass with ice. Pour in the blended chai milk mixture. Add the espresso for a dirty chai Spoon the cold foam over the top and option to sprinkle cinnamon on top!  This iced chai latte is proof that indulgence doesn’t have to come with a sugar crash or questionable ingredients!!   

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Holiday Gift Guide: Clean Skincare Lover

Blogs – by Iliriana Zeneli

Holiday Gift Guide: Clean Skincare Lover

Skincare is my favorite thing to gift but it can get tricky! Many brands today contain cancer causing chemicals or chemicals that can disrupt hormones - and no one wants that for a gift.  Here are some amazing skincare gifts to give the people in your life!    1. Preset Gift Boxes We added a couple over the years but we have some amazing ones from UpCircle for Hydration or a Day to Night set your mom or MIL would love too! Earth Harbor Gift Set is perfect for acne prone skin and if you want something that fits in a stocking, try our Pamper Kit!  2. Gua Sha  What's a skincare gift without a gua sha? I love the sleek look of our stainless steel one, cleans easy and super durable or get one made out of beautiful jade that comes with a hair comb to bring blood flow to the scalp! (can also pair that with some hair products!)  3. Shower Filter I know you're like what does a shower filter have to do with skincare? EVERYTHING! I love Jolie and Canopy, I actually have both! There are so many contaminants in the water we shower with that can cause breakouts and even damage our skin barrier. This is really a gift anyone will be obsessed with!  4. Internal Skincare  For the skincare lover who has it all, what do you get? OR someone who is sensitive to skincare products may benefit from some juicy supplements! Collagen is a game changer for skin health and so easy to add to smoothies. Our Agent Nateur Collagen has won numerous awards and when I have taken it consistently my hair was GROWINGGGGG. It is our most expensive item but any skincare lover will instantly be obsessed. Got a cool girl in your life? Our Wooden Spoon Herbs Light Ray is going to give you a glow from within and it can be added to any drink or mocktail.  5. TheraBody Skincare Gadgets Now that theragun makes skincare products, you need them! The Theraface Depuffing Wand has hot and cold therapy with an easy glide tip that helps with lymphatic drainage, depuffing and firming. Then their TheraFacePro has red light for inflammation and also helps with lymphatic drainage, fine lines and wrinkles, it's like a workout for your face!  6. Skincare Now if you want to just treat them with clean skincare to swap out their toxic ones or want them to try something new, here are some of my favorite products.  - Biodegradable Eye Masks from Three Ships are a great skincare gift for all ages. They dissolve in water which is so cool and make such a great gift! Off Duty is great for firming the under eye while Brighter Days is amazing for depuffing and brightening.  - Botox in a bottle is our luxe moisturizer from Agent Nateur and it is unreal. Works so well with consistent use and is a great gift for anyone you want to impress.  - Masks are always a great gift or stocking stuffer for all ages. From highest price point to lowest:  Agent Nateur Resurfacing Glass Face Mask: has aloe vera, french silk peptides, pitaya, hyaluronic acid, and cucumber, to brighten, boost, and resurface skin and is deeply hydrating. This has totally changed my skin texture to give me glassy looking skin FitGlow MicroExfoliant: Want a double whammy product? This has been my go-to for months. Exfoliate or use it as a mask and exfoliate it off giving you bright, smooth skin. I use this 3x a week! Earth Harbor Blue Crush: Acne safe, helps with buildup, blocked pores, redness and more - also smells so good!  Three Ships Detox Mask: Also acne safe this is a classic detoxifying face mask to help pull impurities from the skin!   Whether you are looking for yourself, Mom, Sister, MIL, or coworker there is truly something for everyone when it comes to non toxic skincare!        

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2024 Gift Guide: Fitness Junkie

Blogs – by Iliriana Zeneli

2024 Gift Guide: Fitness Junkie

This year we're doing low tox gifts only!  Unfortunately much of what's popular today in the fitness space is filled with gut irritating ingredients and artificial additives. Here are some of my top gifts for the person who loves anything fitness.  1. Protein Powder If you've noticed many protein powders contain artificial sweeteners and flavors that hijack your taste buds and keep you wanting more. Swap to clean versions from Promix, Ora Organics, Just Ingredients & more.  2. Pre-workout Just like protein, many pre-workouts contain artificial sweeteners and even dyes to give it color. Give the gift of cleaner energy with pre-workouts from Just Ingredients, Promix, Kono and more.  3. Beast Blender There are so many blenders out there and on my Christmas list is the Beast Blender! Super modern design so it doesn't look clunky on your counter and great for everyday simple use. 4. Bala Bangles A splurge for sure but I finally bought a set and I am obsessed. I love the colors and how cute they look, Ive seen dupes but I've heard the velcro part isn't as good. Plus spending a little extra for better quality will impress anyone.  5. Hydration  Electrolytes are having their moment these day but unfortunately many are filled with sugar, artificial sweeteners, and weird flavorings. Stuff your loved ones stockings with clean and organic hydration from Kono, Just Ingredients and Nectar!  6. Theragun I use my theragun every day. I got it as a gift years ago and I am still obsessed with it. I recently got my husband the vibrating foam roller from them and it's so good. Anything from them is great but those are my tried and true favorites. 7. Bink Water Bottle If you seen my videos, I only use this one water bottle with the straw attachment. It is not only so cute but fully glass and easy to carry around. I have a code with them too: healthillie 8. Creatine  The slept on supplement with so many benefits. Not only is it great for muscle building but brain health. I love our Just Ingredients one and it'll make any fitness lover feel like you've been paying attention to their journey!  9. Fitness Subscription Pvolve is the new hot option for anyone looking to transform their body. It uses functional weight training to build muscle and lean down. This is great for all activity levels and very beginner friendly.   Check out my entire gift guide here for other wellness gifts.

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Chewy Pumpkin Spice Cookies

Blogs – by Lauren Fitzpatrick

Chewy Pumpkin Spice Cookies

As the weather cools and we embrace all things cozy, there’s no better way to get into the autumn spirit than with pumpkin-flavored treats! These chewy pumpkin cookies are the perfect addition to your fall baking lineup. With a soft, melt-in-your-mouth texture and a subtle hint of Blume’s Pumpkin Spice Superfood Mix, these cookies are more than just delicious—they bring a little extra boost of nutrition to every bite. Why Blume’s Pumpkin Spice Superfood Mix? Blume’s Pumpkin Spice Superfood Mix takes these cookies to a whole new level. It adds a blend of spices that bring out the natural pumpkin flavor while offering additional health benefits. Unlike traditional pumpkin spice, Blume’s mix includes nutrient-rich superfoods that not only enhance flavor but also bring an extra dose of wellness to your treats. Ingredients You’ll Need These cookies come together with simple ingredients you probably already have on hand! Here’s what you’ll need: 3/4 cup unsalted butter, softened 1 cup light brown sugar or coconut sugar 2 egg yolks, room temperature 2 teaspoons vanilla extract 1/2 cup canned pumpkin puree 1 1/4 bobs mill gluten free flour  1.5 tablespoons Blume’s Pumpkin Spice Superfood Mix 1/2 teaspoon baking soda & 1/2 teaspoon baking powder 1/2 teaspoon salt Instructions 1. Prepare the Pumpkin Puree *Dont make the mistake by skipping this step!** Start by preparing the pumpkin puree. Spread it onto a plate, cover with a paper towel, and press lightly to absorb any excess liquid. Repeat until the puree is reduced to about 1/4 cup. This step is key for keeping the cookies chewy rather than cakey. 2. Combine Dry Ingredients In a medium bowl, whisk together the flour, Blume’s Pumpkin Spice Superfood Mix, baking soda, baking powder, and salt. Set this mixture aside for now. 3. Cream the Butter and Sugar In a large mixing bowl, cream the softened butter and brown sugar with an electric mixer on high speed until it’s light and fluffy. This should take about 1-2 minutes and will give the cookies a tender, chewy texture. 4. Add Egg Yolks and Vanilla Add in the egg yolks and vanilla extract, mixing until smooth and fluffy. This adds richness and depth to the cookie dough. 5. Incorporate the Pumpkin Puree Mix in the prepared pumpkin puree, blending until it’s fully incorporated into the butter mixture. 6. Combine Wet and Dry Ingredients Slowly add the dry ingredients to the pumpkin mixture, mixing on low speed until just combined. Be careful not to overmix, as this can make the cookies tough. 7. Form Cookie Dough Balls Using a cookie scoop or your hands, form dough balls (about 2 tablespoons each) and place them on a parchment-lined baking sheet about 2 inches apart. Flatten them down slightly. 8. Bake Bake the cookies in a preheated oven at 350°F (175°C) for 12-14 minutes. For a chewier texture, go with 12 minutes; if you prefer slightly crispier edges, aim for 14 minutes. 9. Cool and Enjoy Let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to finish cooling. Grab a cookie (or two) and enjoy the taste of fall with each delicious bite! Don't forget to tag us and let us know how you like them!! (: 

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Healthillie's Low Tox Hair Routine

Blogs – by Iliriana Zeneli

Healthillie's Low Tox Hair Routine

I always get questions about my hair and I like to think I'm a pretty low maintenance person. I like to use clean, low tox hair products but as little of them as possible while keeping my hair healthy.  One thing I do is I don't use heat on my hair on a daily basis - I did get lucky my hair doesn't run frizzy but my hair does get oily quickly so I'm pretty conscious of build up. So here is my official hair care routine.  I like to start with scalp stimulation, this is going to be good for a healthy scalp, blood flow, and hair growth. You can totally use your hands but I really like using a scalp brush!  Once in the shower I like to use something to help with build up. I don't use this product everyday - it's something I use once a week especially if I used any hair spray or dry shampoo. Even when they're clean they can clog follicles and cause dandruff and irritation. So I like to Luna Nectar Obsidian as a scalp detox weekly or as needed.  I typically change my shampoo and conditioner, I've used everything on the site at this point and this combination works best for my hair. My hair is naturally wavy, leans on the oily side so I don't need too much hydration. Our Look Organics Clarifying Shampoo really extends my hair washing days and I will use our Innersense Conditioner to lock in moisture on my ends.   When it comes to hair oils I will use this either before I shower, on hair wash days as a treatment or simply on my ends for frizz and hydration. We have so many hair oils so I would just find one that resonates with you but I have been a fan of our BUR BUR Growing Season one for overall hair health and growth.  For styling, I don't use much because I don't do my hair everyday, only for special occasions really. But when I do I like to use Yarok Mousse to give my roots some volume. I have pretty heavy hair so it's hard for me to get a lot of volume and I find this helps on days I decide to blow dry.  I am pretty bad at using a classic blow dryer and I actually loathe doing my hair so I find a blow drying brush has been the easiest for me. I have used this one from L'ange for years, I don't think they even make the same one I use - they've upgraded it since but I love mine. Highly recommend and also makes a great gift.  Lastly, having a dry shampoo in your rolodex is a must. I love using it after the gym or to just extend the window of my next hair wash day. Our new one's from Cleo + Coco are great because they also double as a body powder. You can use it on your hair, armpits and even lady parts to keep dry!  If you are looking to create upgrade hair routine to clean and low tox products be sure to shop all our hair care on Live Healthillie! 

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Reishi Hot Chocolate with Gut Healthy Marshmallows

Blogs – by Lauren Fitzpatrick

Reishi Hot Chocolate with Gut Healthy Marshmallows

Nothing beats a warm mug of hot chocolate topped with marshmallows on a chilly evening. But, if you’re anything like me, you may be trying to avoid the artificial sweeteners and low-quality chocolate that often come with it. Luckily, there’s a way to keep all the cozy nostalgia of a classic hot chocolate while skipping the processed ingredients—thanks to Blume’s Reishi Hot Chocolate! This recipe brings together the comfort of homemade marshmallows and the superfood boost of Blume’s Reishi Hot Chocolate mix, creating the ultimate cozy treat that’s as good for your body as it is for your soul. With gut-friendly ingredients and adaptogenic benefits, you can truly savor each sip (and bite!) knowing you’re nourishing yourself from the inside out. Gut-Friendly Collagen Marshmallows Ingredients for Marshmallows: 1 cup water, divided 3 tbsp grass-fed gelatin powder 1/2 cup honey (or maple syrup for a vegan option) 1-2 scoops of collagen (Agent Nateur Collagen) (Truvani Collagen)  1 tbsp vanilla extract How to Make Marshmallows: Bloom the gelatin: Pour 1/2 cup of water into a large mixing bowl and sprinkle the gelatin powder on top. Let it sit for a few minutes to soften. Heat the honey mixture: In a small saucepan, combine the remaining 1/2 cup of water and honey. Warm it gently on low heat for about 4 minutes. Combine and whip: Begin mixing the gelatin on low speed with a hand mixer or stand mixer. Slowly pour in the warm honey mixture, mixing continuously. Add vanilla & collagen, whip to fluff: Add the vanilla extract, increase the mixer speed to high, and whip for about 8 minutes until the mixture becomes thick and fluffy.  Set the marshmallows: Quickly (move fast here to prevent clumping) pour the marshmallow fluff into a parchment-lined baking dish and refrigerate for at least 4 hours or overnight. Cut into cubes and get ready to top off your hot chocolate!   Blume’s Reishi Hot Chocolate Once your marshmallows are ready, pair them with a mug of Blume’s Reishi Hot Chocolate! This mix combines the soothing taste of cacao with reishi mushroom, known for its calming and adaptogenic properties—perfect for unwinding. Ingredients for Reishi Hot Chocolate: 1 cup milk of choice (almond, oat, or regular milk) 1-2 tsp Blume’s Reishi Hot Chocolate mix 1 tsp sweetener of choice (optional, like honey or maple syrup) 1/4 tsp vanilla extract (optional) Pinch of sea salt (to enhance the flavor) How to Make Reishi Hot Chocolate: Warm the milk: Heat the milk in a small saucepan over medium heat, stirring occasionally to prevent scalding. Add cacao mix: Once warm, whisk in 1-2 tsp of Blume’s Reishi Hot Chocolate mix, adjusting to taste. Sweeten & add extras: Stir in a sweetener, pinch of sea salt, and a dash of vanilla extract for a richer flavor. Froth (optional): If you enjoy frothy hot chocolate, give it a quick blend with a milk frother. Top & serve: Pour into your favorite mug, drop in a few marshmallow cubes, and let them melt into the hot cacao for a creamy, dreamy finish. Not only will this pairing transport you back to those nostalgic, chilly evenings with a cup of hot chocolate, but it will also help you wind down and recharge with every sip. So get cozy, grab a blanket, and treat yourself to a wellness-infused hot chocolate

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No-Bake Pumpkin Protein Bites

Blogs – by Lauren Fitzpatrick

No-Bake Pumpkin Protein Bites

As the crisp autumn air starts to settle in, there's nothing better than indulging in seasonal flavors that not only satisfy your sweet tooth but also support your Health. These No-Bake Pumpkin Protein Bites are perfect combination of cozy pumpkin spice and a nutritious snack that you can enjoy guilt-free. Plus, they packed with approx. 5 grams of protein per bite! Why You'll Love This Recipe With only 6 ingredients, they come together in no time and require zero baking. Whether you're looking for a quick on-the-go snack, a post-workout boost, or even a sweet night time treat, these bites are your new fall go-to. High Protein, Low Hassle: Thanks to the Truvani Pumpkin Spice Protein Powder, each bite delivers a protein punch while staying true to clean, minimal ingredients. No artificial junk—just pure, plant-based protein. Wholesome Ingredients: We’re all about keeping things simple and nutritious. With almond flour, honey, almond butter, canned pumpkin, and the star ingredient—Truvani’s protein powder—you’ll feel good about every bite. No Baking Required: Don’t have time to preheat the oven? No worries. These bites are ready to roll in minutes. Mix the ingredients, shape them into bite-sized balls, and you’ve got a delicious snack that’s ready to enjoy. Perfect for Any Occasion: These bites are versatile! Pack them for a midday pick-me-up at work, fuel your body before or after a workout, or savor them as a sweet yet healthy dessert. The pumpkin spice flavor makes them a cozy, seasonal treat that’s perfect for fall. Ingredients Breakdown: 1/2 cup almond flour 1/4 cup honey 1/3 cup almond butter 1/4 cup canned pumpkin 1 scoop Truvani Pumpkin Spice Protein Powder 1 chocolate chip for each pumpkin bite How to Make Them: Makes approx. 10 Mix all the ingredients in a bowl until well combined. Roll the mixture into bite-sized balls. With a tooth pick gently press into the sides  Pop them in the fridge to set for about 30 minutes. Enjoy!!  Looking for more Fall-inspired recipes? Check out our Pumpkin Spice Protein Muffins!  & Don't forget to light Grow's Autumn Heriloom Candle to really set the vibe.

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Holistic Solutions for Digestive Health: Foods and Products to Support a Healthy Gut

Blogs – by Alex Aviza

Holistic Solutions for Digestive Health: Foods and Products to Support a Healthy Gut

At the core of our well-being lies an often-overlooked key player: our gut. The health of our digestive system plays a pivotal role in everything from our immune function to our mental clarity.  Sometimes referred to as our "second brain," the gut plays a pivotal role in not just digestion, but in our overall health equilibrium. From bolstering our immune system to influencing our mental health, our digestive system can impact nearly every facet of our lives. But despite its importance, many of us may neglect this vital system, leading to health issues that extend beyond stomach discomfort. In this blog post, we will dive deep into the world of gut health, exploring holistic approaches to nurturing and maintaining a healthy and balanced digestive system. Of course, at Live Healthillie, we focus on natural, low-toxic solutions that work with your body, rather than against it. From the foods you eat to the supplements you take, every choice can make a difference in your gut health journey. Understanding the Gut-Health Connection Before diving into solutions, it is important to understand why gut health is so critical to our well-being. Our digestive system is home to trillions of microorganisms, also known as the gut microbiome. This complex ecosystem can influence many different aspects of our health, including: Immune function Nutrient absorption Mental health Inflammation levels Weight management When our gut microbiome is out of balance, it can lead to a host of issues, from digestive discomfort to more serious health concerns. That is why adopting a holistic approach to gut health is not just beneficial, it is necessary. Nourishing Your Gut: The Food Factor It is no secret that good gut health starts with what you put on your plate. Good quality, real foods will help to balance and nourish your gut. Keep reading for some gut-friendly foods to incorporate into your diet: Fermented Foods Rich in probiotics, fermented foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria to your gut. Fiber-Rich Foods Vegetables, fruits, whole grains, and legumes provide the fiber that feeds your good gut bacteria. Prebiotic Foods Garlic, onions, leeks, asparagus, and bananas contain prebiotic fibers that nourish your gut microbiome. Bone Broth Bone broth is packed with collagen and amino acids, which can help soothe and seal the gut lining. Omega-3 Rich Foods Fatty fish, chia seeds, and flaxseeds provide anti-inflammatory omega-3s that support gut health. The Low-Toxic Approach to Gut Health While focusing on what to include in your diet is crucial, it is equally important to consider what to avoid. A low-toxic approach to gut health means minimizing exposure to substances that can disrupt your gut microbiome: Reduce Processed Foods These often contain additives and preservatives that can negatively impact gut bacteria. Limit Sugar Intake Excessive sugar feeds harmful bacteria and yeast in the gut. Choose Organic When Possible Organic products reduce the exposure to pesticides and herbicides that may harm gut flora. Avoid Unnecessary Antibiotics While sometimes necessary, the overuse of antibiotics can disrupt the gut microbiome. Minimize Stress Easier said than done. Chronic stress can negatively affect gut health, as well as have other adverse issues. Consider low-impact workouts or meditation for stress-reduction reduction. Supportive Products for Optimal Gut Health While a healthy diet forms the cornerstone of gut health, certain products can provide additional support. Let's explore three standout options: 1. Juna Gut Therapy Juna Gut Therapy is a powerful supplement than can be thought of as a multivitamin. It is a product designed to be the ultimate gut reset and repair digestive health. This product combines carefully selected ingredients known for their gut-healing properties: L-Glutamine: An amino acid that helps maintain the integrity of the intestinal lining. Aloe Vera (Aloe Barbadensis): Known for its soothing effects on the digestive tract. American Ginseng: Helps with regulating beneficial gut bacteria. By incorporating Juna Gut Therapy into your routine, you are providing your digestive system with a blend of nutrients that support healing and optimal function. 2. Ora Organic Trust Your Gut Daily Essential Probiotic & Prebiotic Probiotics and prebiotics are essential for maintaining a healthy gut microbiome. Ora Organic's Trust Your Gut formula offers a powerful combination of: Diverse Probiotic Strains: Multiple strains of essential bacteria to support digestive and immune health. Prebiotic Fibers: Food for your good gut bacteria, helping them thrive and multiply. Organic Ingredients: Organic prebiotics align with a low-toxic approach to gut health. This daily supplement can help restore and maintain a balanced gut ecosystem, and potentially improve digestion and boost immunity. 3. Symbi Leaky Gut Tea Leaky gut is a condition where the intestinal lining becomes more permeable, potentially allowing harmful substances to enter the bloodstream. Symbi Leaky Gut Tea is formulated to address this issue: Soothing Herbs: Ingredients like chamomile and marshmallow root help calm and coat the digestive tract. Anti-Inflammatory Properties: Herbs such as ginger reduce inflammation in the gut. Gentle Support: This caffeine-free blend that can be enjoyed daily without disrupting sleep patterns. Incorporating this tea into your routine can provide a comforting and effective way to support your gut health throughout the day. Remember, the journey to optimal gut health is unique for everyone. It may take some time and experimentation to find the perfect balance for your body. Be patient with yourself and celebrate the small victories along the way. Nurturing your gut health is one of the most impactful steps you can take towards low-tox wellness. By adopting a holistic approach that combines nourishing foods with supportive products like Juna Gut Therapy, Ora Organic's Trust Your Gut, and Symbi Leaky Gut Tea, you are setting the stage for improved digestion, enhanced immunity, and better overall health. Listen to your gut — it has more to say about your health than you might think. 

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Hello Hydration: Holistic Secrets to Smooth and Supple Skin

Blogs – by Alex Aviza

Hello Hydration: Holistic Secrets to Smooth and Supple Skin

Today, we are diving into the world of natural, low-toxic skincare to uncover some of the best products available to achieve hydrated, smooth, and glowing skin naturally. We will explore how to nourish your skin using products that are not only effective, but also gentle on your body and will not cause irritation or long-term side effects. Understanding the Importance of Low-Tox Skincare Before we delve into specific products and routines, it is crucial to understand why low-tox skincare matters. Our skin is our largest organ, and it absorbs a significant portion of what we apply to it. By choosing products with clean, natural ingredients, we reduce our exposure to potentially harmful chemicals and support our overall health. Low-tox skincare products often use ingredients that are less irritating, have no fragrance, and are rich in vitamins, minerals, and antioxidants. These ingredients work in harmony with our skin's natural processes, promoting balance to our health rather than disrupting it. The Foundation: Hydration is Key The cornerstone of supple and smooth skin is proper hydration. Without adequate moisture, our skin can become dry, flaky, and prone to fine lines and wrinkles. Below, we will explore some exceptional hydrating products from Live Healthillie that can transform your skincare routine. Boosting Hydration From Within While topical products are essential, true skin hydration starts from within. Proper internal hydration is crucial for maintaining dewey, healthy skin. Cymbiotika Pure Hydration Cymbiotika Pure Hydration is a supplement designed to hydrate your body at the cellular level. This powder supplement contains a blend of electrolytes, minerals, and amino acids to support optimal hydration. Add the powder to your beverage and stir. Key benefits: Enhances cellular hydration for better skin moisture Replenishes your electrolytes Easy to incorporate into your daily routine Adding Cymbiotika Pure Hydration to your water or morning smoothie can help ensure your body - and skin - stay properly hydrated throughout the day. Symbi Daily Hydration Symbi Daily Hydration is a game-changer in the world of moisturizing from the inside out. This herbal tea is formulated to properly hydrate and replenish and hydrate your body on a cellular level. Infused with a clean, effective combination of nature's most hydrating organic herbs, including chamomile, raspberry leaf, hibiscus, oat straw, and nettle, this tea offers a delicious way to hydrate your body. Key benefits: Can help support electrolyte and nutrient balance in the body Helps nerve and muscle function Supports healthy and glowy skin Incorporating Symbi Daily Hydration into your daily routine can help maintain your skin's moisture balance throughout the day. This tea is caffeine-free, making it a good option for night time as well. Ora Organic BeYouTiful Hair, Skin, Nails Supplement BeYouTiful is a vitamin blend of organic B vitamins, organic seaweed and algae extracts (including fucoidan and astaxanthin), and one billion probiotics to ward off skin problems due to oxidative stress and inflammation within the digestive tract. These combined ingredients help support healthy glowing skin, hair, and nails, leaving the skin hydrated and nourished. Key benefits: Helps you feel and look radiant from the inside out Formulated with probiotics to help digestion Easy to digest capsule  Take two capsules daily in the morning on an empty stomach. This can help your body better absorb some of the important key nutrients in the product. Nourishing Your Body from Head to Toe Achieving hydrated skin is not just about focusing on your face. A holistic wellness approach involves caring for your entire body. Sometimes, the most effective skincare routines are the simplest ones. By focusing on high-quality, low tox products, you can achieve your desired results without overwhelming your skin. Read on to explore some products that can help you achieve all-over skin hydration. 100% Pure Hydra Drench Cream 100% Pure Hydra Drench Cream is a perfect example of simplicity meeting effectiveness. This lightweight yet deeply hydrating cream is suitable for all skin types and can be used both day and night.  Key benefits: Lightweight, fast-absorbing formula Features rose water for its soothing and balancing properties Free from synthetic chemicals, artificial fragrances, and preservatives Incorporate Hydra Drench Cream into your daily routine for a boost of hydration that leaves your skin looking dewy and radiant. Organic Bath Co. PeaceFull Body Butter Indulge your skin with the rich, luxurious texture of Organic Bath Co. PeaceFull Body Butter. This decadent moisturizer is perfect for areas that need extra attention, like elbows, knees, and heels. Key benefits: Made with organic shea butter and coconut oil for deep hydration Contains lavender essential oil for a calming, relaxing scent Free from harsh chemicals and synthetic fragrances Apply PeaceFull Body Butter after showering or bathing to lock in moisture and keep your skin soft and supple all day long. The formula is gentle enough to be used on all skin types. Sky Organics Organic Petroleum-Free Jelly For those with extremely dry or sensitive skin, Sky Organics Organic Petroleum-free Jelly offers intense moisture without the concerns associated with traditional petroleum jelly. Key benefits: Made from organic oils and waxes Provides a protective barrier to lock in moisture Versatile use for lips, cuticles, and rough patches of skin Use this jelly as a spot treatment for areas that need extra care or as an overnight treatment for intensely moisturized skin by morning. Holistic Habits for Healthy Skin While using the right products is crucial, true skin health comes from a holistic lifestyle. Here are some additional tips to support your journey to hydrated skin: Stay hydrated: Drink plenty of water throughout the day to support your skin's hydration from the inside out. Eat a balanced diet: Incorporate foods rich in omega-3 fatty acids, vitamins C and E, and antioxidants to nourish your skin from within. Get enough sleep: Aim for 7-9 hours of quality sleep each night to allow your skin time to repair and regenerate. Manage stress: Practice stress-reduction techniques like meditation, yoga, or deep breathing to prevent stress-related skin issues. Protect your skin: Use natural, mineral-based sunscreens to shield your skin from harmful UV rays. Embracing Your Skin's Natural Beauty The products that we have highlighted today, all available on LiveHealthillie, offer a range of options to suit different skin types and concerns. Experiment with these low-tox, effective products to find the perfect combination for your unique skin. Remember, true beauty comes from within. By nourishing your body with hydrating supplements inside and out, while also adopting healthy lifestyle habits, you are setting the foundation for naturally radiant skin.

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Superfood Pumpkin Donuts

Blogs – by Lauren Fitzpatrick

Superfood Pumpkin Donuts

Fall is officially here, and what better way to celebrate the season than with a batch of warm, cozy Superfood Pumpkin Spice Donuts? 🍩🍂 Whether you’re sipping on your morning coffee or gathering with friends, these donuts are the perfect treat!  Why These Donuts Are a Must-Try These aren’t just any ordinary donuts, they are made with:  No Artificial Ingredients: Real Pumpkin: 100% Gluten-Free:  These Superfood Pumpkin Spice Donuts are packed with goodness. Made with almond flour, coconut sugar, and a little magic from Blume's Pumpkin Spice Blend, they offer the perfect balance of flavors. The almond flour gives the donuts a light and fluffy texture while keeping them gluten-free, and the coconut sugar adds just the right amount of natural sweetness. Blume’s Pumpkin Spice Blend takes these donuts to the next level! This superfood spice blend not only adds incredible fall flavor but also provides antioxidant and anti-inflammatory benefits, making these donuts a wholesome way to indulge this season. Superfood Pumpkin Spice Donuts Recipe 🎃🍩 Donut Ingredients: 2/3 cup almond flour 1/2 cup Bob's Red Mill 1:1 Baking Flour 1/2 cup coconut sugar 1 teaspoon baking powder 1/4 cup milk of choice (I used Malk) 1/2 cup pumpkin puree 1 egg 4 teaspoons Blume's Pumpkin Spice Superfood Latte Blend Icing Options: Simple Mills Frosting (store-bought option) OR Healthier Cream Cheese Frosting: 4 oz cream cheese, softened 2 tablespoons butter, softened 1 cup powdered coconut sugar (blend coconut sugar to create a powdered consistency) or monk fruit sweetener 1 teaspoon vanilla extract Directions for Donuts: Preheat your oven to 350°F (175°C). Spray your donut pan with oil to prevent sticking. In a bowl, combine all donut ingredients—almond flour, Bob's Red Mill baking flour, coconut sugar, baking powder, milk, pumpkin puree, egg, and Blume's Pumpkin Spice Superfood Latte Blend. Mix until well combined. Spoon the batter into the prepared donut pans, filling each cavity about 3/4 full. Bake for 12-15 minutes, or until a toothpick inserted into the donuts comes out clean. Let the donuts cool completely before frosting. Directions for Frosting: In a separate bowl, beat the softened cream cheese and butter together until smooth and creamy. Gradually add in the powdered coconut sugar or monk fruit sweetener, along with the vanilla extract. Continue to beat until the frosting is light, fluffy, and well combined. Once the donuts are cooled, spread or pipe the cream cheese frosting on top. For an extra fall touch, sprinkle a little cinnamon on top of the frosted donuts. 🍁

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Which Blume Powder Is Right For You?

Blogs – by Iliriana Zeneli

Which Blume Powder Is Right For You?

As our marketplace grows, some of our favorite products can sometimes become hidden over other new products - but they are still amazing nonetheless.  Our Blume line has been with us since early days and they are still some of my staple products I use on a weekly basis. Many people don't know that besides being absolutely delicious - they each contain a unique set of benefits!  All their blends are beginner friendly meaning you just need to add milk and you have a perfect latte every time. You can also use them to cook pancakes, muffins and other items with no fancy recipes.  I created a simple cheat sheet to help you navigate one of my favorite brands!  Blume Matcha: this matcha also contains antioxidant-rich moringa, with a creamy coconut finish. Balanced with L-theanine, this will give you calm, stable energy thats jitter free.  Blume Pumpkin Spice Blend: made with real pumpkin spice and only 1g of sugar from maple sugar this is the perfect dupe to sugary coffee shop syrups. It also contains ginger root and cinnamon which is beneficial for digestion and blood sugar balance.  Blume Turmeric Blend: Better known as Golden Milk - this is not just a popular winter drink because it tastes delicious in some warm milk but it has many benefits like help ease achy joints, give your skin a glowing boost, and support your immune system.  Blume Birthday Cake Blend: It doesn't have to be your birthday to drink this but boy does it literally taste like dessert! This is also great for kids and has mood boosting Maca, sugar from low glycemic coconut sugar, and has natural prebiotics for gut health.  Blume Oat Mylk Chai: get rid of the caffeine and hold the sugary syrups but still get all the deliciousness of a chai latte. With added benefits like milk thistle which is amazing for liver support and digestion!  Blume BeetRoot Blend: This pretty pink latte is more than that it is high in nitrates, which works to boost our energy and help our muscles recover post-workout. Also beets help with blood flow which can be super beneficial if you are trying to conceive. Beets are the hidden fertility veggie!  Blume Reishi Hot Cacao: This isn't just the most delicious hot chocolaty drink you'll ever have but it'll make you FEEL good. Known as the mushroom of immortality, reishi is a popular adaptogen that has been used for centuries to soothe stress, making this the perfect night time drink.  Blume Blue Lavender Blend: Balanced, calming, and smooth, this was formulated to soothe restlessness and help you unwind before bed. Known for being a natural anxiety reliever, lavender has been used for centuries to help calm the mind and improve sleep quality.  Blume Mint Cocoa: Everyone’s holiday fave with a superfood twist! A rich dark cocoa powder with two kinds of mint for an elevated hot chocolate with a refreshing finish. Formulated to soothe indigestion, reduce brain fog and support hormonal balance, this velvety hot chocolate is more than just a pretty face. Spearmint has been shown to be beneficial for those with PCOS!  Blume Rose London Fog: Formulated for that time of the month, rose has been used for centuries to help ease symptoms of PMS and bloating, naturally. Made with skin-boosting goodness, get ready to sip and glow on

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Lavender Superfood Latte

Blogs – by Lauren Fitzpatrick

Lavender Superfood Latte

The Perfect Latte Does Exist! If you’ve been searching for the ultimate cozy drink that helps you relax and recharge, look no further – Blume’s Blue Lavender Superfood Latte is here, and it’s pure perfection in a cup! This caffeine-free, soothing blend combines the gentle power of blue spirulina with the calming touch of lavender, making it the perfect way to unwind after a long day or enjoy a mid-afternoon pick-me-up without the jitters. Not only does it taste amazing, but it also gives your body a nourishing boost. Ready to make the perfect latte at home? Here’s how you can create this dreamy drink:Ingredients:1/4 cup muddled blueberries 🫐1 cup milk of your choice (almond, oat, or dairy – your call!)1 tsp Blume’s Blue Lavender Latte Mix1 tsp honey or maple syrup 1/4 cup coconut cream or heavy whipping creamInstructions: 1. Muddle the Blueberries: Start by muddling your blueberries with honey or maple syrup in a glass to bring out their natural sweetness. 2. Pour Over Ice: Add ice to your glass, then pour your sweetened blueberries on top. 3. Add Milk: Pour in your milk of choice. 4. Froth the Lavender Mix: In a separate bowl, froth your coconut cream (or heavy whipping cream) with Blume’s Blue Lavender Latte Mix until it’s light and fluffy. 5. Pour on Top: Gently pour your frothed lavender cream on top of the blueberry milk mixture for a beautiful layered look. Pro tip: Add our Agent Nateur's Collagen to get the added benefits of hair, skin & nail health. If you are looking to find out the benefits of collagen, and know the difference between collagen & colostrum click here to read our recent blog and find out which one best suits you! 

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5 Holistic Products to Support Your Immune System Naturally

Blogs – by Alex Aviza

5 Holistic Products to Support Your Immune System Naturally

As the seasons change, it is common to feel a bit under the weather. As a result, maintaining a healthy, high-functioning immune system becomes more crucial. While healthy habits such as a balanced diet, regular exercise, and adequate sleep form the foundation of health, holistic products can provide an extra boost to your body's natural defense system.  This blog post will explore how you can support your immune system naturally using a variety of holistic products and other habits to incorporate into your immune-boosting health routine.  Understanding Your Immune System Before diving into specific products, it is essential to understand what the immune system does. Your immune system is a complex network of cells, tissues, and organs that work together to defend your body against harmful pathogens. A healthy immune system can recognize and neutralize threats like bacteria, viruses, and other microorganisms before they can cause significant harm. Supporting your immune system with supplements can be an effective way to bolster your body's natural defenses to prevent or remedy feelings of illness. We have access to powerful, natural ingredients in convenient, easy-to-use forms.  Five Immune-Boosting Products Below, we have highlighted some of our favorite, effective holistic products from Live Healthillie that can help boost your immune system: 1. Wooden Spoon Herbs Lemon-Ginger Immune Toddy The Wooden Spoon Herbs Lemon-Ginger Immune Toddy is potent blend that combines the immune-boosting properties of lemon, elderberry ginger with other powerful herbs. Lemon is rich in vitamin C, a well-known immune booster, while elderberry is known for its antioxidants, and ginger has strong anti-inflammatory and antioxidant. Key Benefits: - Supports overall immune function - Helps reduce inflammation - Provides a warming, comforting feeling How to Use: Mix 8-12 ounces of hot or cold water, stir to dissolve the powder, and drink. Enjoy this soothing drink once or twice daily, especially during cold and flu season. 2. Cymbiotika Liposomal Vitamin C Vitamin C is a powerhouse when it comes to immune support. Cymbiotika's Liposomal Vitamin C takes it a step further by using liposomal formulation, which enhances absorption and bioavailability. Key Benefits: - High-absorption form of Vitamin C - Supports collagen production - Powerful antioxidant properties How to Use: Take the recommended dose daily, either directly or mixed into water or juice. 3. Blume Turmeric Blend Turmeric has been used around the world for thousands of years. Its active compound, curcumin, is known for its potent anti-inflammatory and antioxidant properties. The Blume Turmeric Blend is a convenient way to use this key ingredient to support your immune system.  Key Benefits: - Reduces inflammation - Supports overall immune function - May help alleviate symptoms of inflammatory conditions How to Use: Mix a teaspoon of the blend into warm milk or your favorite non-dairy alternative. This golden latte can be enjoyed daily. It can also be used in smoothies or oatmeal.  4. Zuma Liposomal Guava Leaf Zinc Zinc is a crucial mineral for immune function, and Zuma's Liposomal Guava Leaf Zinc offers a unique and potent formulation. The liposomal delivery system enhances absorption, while the addition of guava leaf extract provides additional health benefits. Key Benefits: - Supports immune system function - May help reduce the duration and severity of common colds - Guava leaf extract offers antioxidant properties How to Use: Follow the recommended dosage on the product label. This supplement can be taken daily for immune support, especially during cold and flu season. 5. Zuma Colostrum Zuma Colostrum is a powerful superfood that can provide a significant boost to your health. Colostrum is packed with nutrients that can help support a strong immune system on a daily basis.  Key Benefits: - May help fight infections - Supports a healthy gut lining - Contains immunoglobulins that form our first line of immune defense How to Use: For best results, consume 2 capsules on an empty stomach with water, or as directed by your health practitioner.  Combining Holistic Products for Maximum Benefit When incorporating these products into your routine, consider how they can work together: Morning Boost: Start your day with a dose of Cymbiotika Liposomal Vitamin C and Zuma Liposomal Guava Leaf Zinc for a powerful antioxidant and mineral combination. Midday Support: Enjoy a cup of Blume Turmeric Blend mixed into your smoothie or milk of choice for sustained immune support throughout the day. Evening Wind-Down: Create a soothing nighttime routine with a warm cup of Wooden Spoon Herbs Lemon-Ginger Immune Toddy. Daily Defense: Incorporate Zuma Colostrum into your daily routine for consistent immune support. Incorporating Holistic Products into Your Routine While these products can be helpful in supporting your immune system, it is important to remember that they work best as part of a holistic approach to health. Here are some tips for incorporating these products into your routine: Start Slowly: Introduce one new product at a time to see how your body responds. Be Consistent: Many of these products work best when taken regularly over time. Listen to Your Body: Pay attention to how you feel and adjust your routine as needed. Combine with Healthy Habits: Remember that these products are supplements to, not substitutes for, a healthy lifestyle. Consult a Professional: If you have any existing health conditions or are taking medications, consult with a healthcare provider before starting any new supplement regimen. Beyond Supplements: Holistic Practices for Immune Support While the products mentioned above can provide significant support, remember that true holistic health encompasses more than just what we consume. Consider incorporating health practices including stress management, regular exercise, proper hydration, adequate sleep, and a balanced diet into your routine. Immune-boosting products work best when combined with a healthy lifestyle.  Supporting your immune system naturally with holistic products can be an effective way to enhance your body's natural defenses. Products like Wooden Spoon Herbs Lemon-Ginger Immune Toddy, Cymbiotika Liposomal Vitamin C, Blume Turmeric Blend, Zuma Liposomal Guava Leaf Zinc, and the Zuma Colostrum offer powerful support through natural ingredients and high quality standards.  Listen to your body, be consistent with your chosen remedies, and do not hesitate to seek professional advice when needed. Your immune system is your body's first line of defense – give it the support it deserves.

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5 Essential Low Tox Products New on Live Healthillie

Blogs – by Alex Aviza

5 Essential Low Tox Products New on Live Healthillie

At Live Healthillie, we are dedicated to upholding the highest standards when it comes to understanding what goes into our daily products. This commitment has allowed us to curate a collection of the cleanest and most effective low-tox products available today. From dietary supplements and hair care essentials to self-care tools, each item on our website is carefully selected for its purity and efficacy. We meticulously analyze ingredient labels to ensure that the products we carry are formulated with ingredients that work with your body, rather than against it. This dedication to quality and transparency ensures that you can trust our products to support your health journey. We are constantly vetting new products to add to our site.  This week, we are doing something different for our blog post. We are rounding up some of the latest additions to our website. You already know that all these products are clean and effective.  What’s New at Live Healthillie?   Below are five of our newest clean products that we are excited to add to our mix. Keep reading to find out what these products do and why we love them: Cleo+Coco Hair + Body Powder If you are on the hunt for a versatile and natural solution to elevate your personal care routine, look no further than Cleo+Coco Hair + Body Powder. This product is a game-changer for those seeking both convenience and low tox in their beauty regimen. This product is a multi-purpose powerhouse – it is a volume-enhancing dry shampoo, a full-body sweat-absorber, a body odor reducer, and an anti-chafe powder all in one product. Made with high-quality, clean ingredients, Cleo+Coco’s powder simplifies your daily routine and helps you to stay fresh all day long.  Free from harmful chemicals and synthetic fragrances, this powder is naturally derived, yet effective for both your hair and body. Cleo+Coco has a strong commitment to transparency and quality. The powder’s ingredients are simple and clean, with no hidden harmful toxins. This is a product that not only absorbs excess moisture, but also leaves your skin feeling refreshed and your hair looking its best.  Turn Health Birth Control Cleanse If you are interested in coming off of hormonal birth control, but are hesitant about the symptoms that may come from getting off the pill, then Turn Health Birth Control may be able to help. Thoughtfully formulated and to help your body gently adjust after discontinuing hormonal birth control, this supplement offering a holistic approach to hormonal balance. Infused with high-quality, clean ingredients, Turn Health ensures that you are nurturing your body with the safest and most effective ingredients available to achieve homeostasis. After hormonal birth control, your body is most likely experiencing a depletion of essential nutrients. The Turn Health supplement helps restore your hormone balance while supporting a regular cycle, helping balance your mood, lowering inflammation, and combatting acne. What truly sets this product apart is its commitment to purity and efficacy. Each ingredient is meticulously selected to support your body’s natural detoxification processes, promoting overall well-being without the use of synthetic additives or harsh chemicals. The result is a supplement that not only aids in restoring balance but also aligns with a low tox, health-conscious lifestyle.  If you are looking for more tips about getting off the pill, read our guide here.  Three Ships Beauty Refresh Papaya + Salicylic Acid Cleanser For those seeking a refreshing and effective skincare product that helps combat acne gently, the Three Ships Beauty Refresh Papaya + Salicylic Acid Cleanser is the perfect choice. This low tox cleanser harnesses the natural power of papaya and salicylic acid to deliver a brightening and clarifying experience for your skin. Packed with clean, thoughtfully selected ingredients, it provides a gentle yet thorough cleanse that rejuvenates and revitalizes, leaving your skin clear. This product is particularly helpful for those with combination to oily skin types because it does an effective job at cleansing without stripping your skin of its natural oils. Free from parabens, sulfates, and artificial fragrances, this cleanser prioritizes skin health by avoiding harsh chemicals that can disrupt your skin's natural balance.  Miami Beach Bum Hair Shield For sun lovers and beachgoers alike, the Miami Beach Bum Hair Shield is your ultimate hair savior. This innovative hair protectant leave-in conditioner protects all hair types from the damaging effects of the sun, ocean, and pool. Formulated with clean, nourishing ingredients, the Miami Beach Bum Hair Shield works to protect and revitalize your hair. This product is made with aloe and rosemary, which promote scalp and hair health, as well as coconut and avocado, which coat hair strands to protect from split ends, breakage, tangles, and frizz. These ingredients provide essential hydration and sun protection, ensuring your hair stays soft and healthy.  Cymbiotika Organic Matcha Powder If you are a fan of matcha, you know the difference between a quality matcha powder and one that is less quality. Cymbiotika Organic Matcha Powder will elevate your wellness routine. This meticulously crafted matcha powder stands out for its vibrant green color and smooth flavor, a testament to its high-grade, organic sourcing. Packed with antioxidants, this matcha is not only a delicious addition to your daily routine but also a powerhouse for boosting energy and mental clarity. Free from artificial additives and synthetic chemicals, this matcha is made from pure, organically grown matcha leaves that are carefully processed to retain their full spectrum of nutrients.  Although there are many more new products on our site, these are some of our latest favorite low tox additions. Whether you are looking to swap your product for something cleaner or want to try something new, Live Healthillie has you covered.

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Tips For Aging Gracefully: 5 Low Toxic Products for Timeless Beauty

Blogs – by Alex Aviza

Tips For Aging Gracefully: 5 Low Toxic Products for Timeless Beauty

The aging process looks a little different for everyone. Aging is natural and inevitable, but how we approach it and take care of ourselves in the process can significantly impact our appearance. Before you jump to face injections or harsh skin treatments, consider incorporating low tox products in your skincare routine. In today’s blog post, we spotlight five of our essential products for aging gracefully. All products are low tox (of course) and made with minimal, simple, clean ingredients.  Understanding Toxic Exposure Many of the ingredients found in traditional products can have adverse effects on our health, contributing to premature aging, skin irritation, or even chronic illnesses. As we age, our skin naturally becomes thinner and less elastic, making it more susceptible to damage from harmful ingredients. Opting for low tox, natural products can be a proactive step in avoiding chemicals and maintaining a radiant complexion.  Common ingredients to avoid if you are looking for clean products are parabens, phthalates, sulfates, and synthetic fragrances. Parabens are preservatives that can disrupt hormonal balance. Phthalates are known endocrine disruptors. Sulfates can strip the skin of its natural oils, leading to dryness and irritation. Synthetic Fragrances can cause allergic reactions and sensitivities. Luckily, the products on Live Healthillie have been thoroughly vetted to avoid these harmful ingredients, making it easier for you to choose products that fit your need. Benefits of Low Toxic Products Healthier Skin: Low toxic products are formulated with fewer harmful chemicals, which can be less irritating and more nourishing for aging skin. Ingredients like natural oils, antioxidants, and plant extracts can provide essential nutrients and hydration, promoting skin elasticity and reducing the appearance of wrinkles. Reduced Risk of Allergies and Sensitivities: Many toxic chemicals in conventional products can trigger allergic reactions or sensitivities. By choosing natural alternatives, you reduce the likelihood of such reactions, leading to a calmer skin appearance. Long-Term Health: Reducing exposure to harmful chemicals can have long-term health benefits. It can lower the risk of chronic health conditions and lead to a higher quality of life as you age. Top Five Low Tox Products for Aging Naturally Now, onto the good stuff. Keep reading below to learn more about our favorite clean products for anti-aging.  Agent Nateur Holi (Lift) Ageless Lifting and Firming Serum What it does: This product balances, brightens, lifts, and firms your skin. Holi (lift) is a miracle product that helps you to achieve ultimate hydration and skin replenishment while also helping with the appearance of skin prone to wrinkles or sagging. Why we love it: This serum provides a light and dewy finish on your skin. It delivers the ultimate surface and cellular hydration with anti-inflammatory, anti-bacterial, and anti-microbial power too. Sun & Moo Age Reverse What it does: Sun & Moo's Age Reverse balm is perfect for preventing fine lines, tightening the skin, complexion rejuvenation, new cell growth, and preventing sun damage. If you are seeking clear and glowing skin, this may be the product you have been searching for. Why we love it: This tallow balm is effective and simply formulated. It includes five high-quality, wholesome ingredients that are potent and functional. Luna Nectar Futurize Retinol Alternative Boosting Serum What it does: The Luna Nectar Serum is a plant-based retinol alternative that is a more gentle, yet equally effective method of assisting with anti-aging and smoothing the appearance of fine lines and wrinkles. The serum contains naturally derived vitamin A, which accelerates skin renewal, and enhances collagen production. Why we love it: Traditional retinol can cause skin irritation, discoloration, and burns, especially if used excessively. This serum provides you with the benefits of retinol without the harsh side effects. Kinfield Cloud Cover What it does: We know that sunscreen protects the skin from harmful UV rays, which can lead to premature aging. Cloud Cover is an absolute favorite sunscreen when it comes to sunscreen and blends easily. This product is sport-ready, reef-safe, and water-resistant.  Why we love it: This product is one of the best clean sunscreens formulated with zinc oxide, which is an effective ingredient to shield you from sun damage. Want to read more about sunscreen? Take a look at this blog post.  Cymbiotika Molecular Hydrogen What it does: Molecular Hydrogen is a powerful supplement named after the smallest molecule that exists. Due to its minuscule size, molecular hydrogen in the body crosses cellular barriers and absorbs easily throughout the body. Hydrogen immediately provides balance in the body by neutralizing free radical damage and oxidative stress. By achieving this at the cellular level, the body slows premature aging. Why we love it: This product allows you to nourish your body from within. Proper hydration keeps the appearance of supple and youthful skin. Embracing a Holistic Approach Remember, aging gracefully is about more than just the products you use. Consider adopting a holistic approach to health and wellness in order to maximize the effects of anti-aging. This includes: Healthy Diet: A balanced diet that includes fruits, vegetables, proteins, and healthy fats supports skin vitality. Foods high in antioxidants and omega-3 fatty acids can particularly benefit aging skin, as they help fight the look of sun damage and fine lines.  Regular Exercise: Physical activity enhances circulation in the body and increases blood flow to your skin, which delivers oxygen and nutrients to skin cells and helps remove waste products like free radicals. Increased circulation gives your skin a glow after a workout. Exercise also improves skin tone and elasticity. Adequate Sleep: Quality sleep is crucial for proper cellular repair and regeneration. Looking to improve your sleep habits? Read our recent blog post on essential Live products for a restful night.  Stress Management: Chronic stress can accelerate the aging process and give the appearance of dull and dry skin. Healthillie Tip: Work on managing your body’s stress levels with our all-start product, Minerals & Chill.  By opting for low toxic products and adopting a holistic lifestyle, you can support your body’s natural aging processes and embrace the aging journey with grace. While everyone’s journey will look a bit different, nurturing your health is timeless.

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Getting off Birth Control: Step by Step Guide

Blogs – by Iliriana Zeneli

Getting off Birth Control: Step by Step Guide

If you are looking to get off birth control here is what I wish I did when I initially got off years ago!  I was initially put on birth control for acne, migraines and painful periods that would leave me debilitated. My OB tested multiple birth control options on me from the Nuva ring to different dosages of oral contraception only to have a worse and longer list of symptoms with each one. With no guidance, I simply finished my final pack and never went back.  Unfortunately many women are terrified to get off birth control which should be telling. If were told its "curing" our period issues then shouldn't we be cure when we get off? We were sold a lie. Birth control does not have the ability to cure period issues, it is simply a bandaid.  Birth Control works by turning off your complex symphony of hormones that fluctuate throughout the month cycle and instead pumps you with synthetic hormones that are not identical. This is why many women will feel relief if they have excess hormones but eventually we see things like depression, trouble losing weight, hair loss, mood issues, acne, infertility, migraines, gut issues, no period and more.  When I got off initially it was like I never went on - I went right back to having migraines, I lost my period for 6 months and when I got it back it was painful and I struggled with my weight.  If you are worried about getting pregnant off birth control, read my blog on preventing pregnancy naturally.  If I could go back there are definitely some things I wish I could do differently knowing what I know now.  1. Cleaning up my diet. Avoiding ultra processed foods and focusing on high quality real whole foods. Id shop the perimeter of the super market and meal prep to keep me on track. You lose a lot of nutrients on birth control so eating foods void of nutrients with synthetic vitamins are only further contributing to nutrient deficiencies which can make symptoms worse. Here are some quick nutrition tips - Eating 25-30g of protein with every meal - Not skipping breakfast - Incorporating fiber rich foods - Add minerals to your water (either sea salt or trace minerals) - Raw Carrot Salad (raw carrots slices, coconut oil/olive oil, sprinkle sea salt) 2. Cleaning up my self care products. Tampons, body wash, shampoo, skincare can all contain endocrine disruptors. These synthetic chemicals can mimic hormones in the body causing a hormonal imbalance. It's important to start swapping out your day to day products that you use the most for clean alternatives. You can shop new skincare and more here at Live Healthillie.  3. Exercise is extremely important but more than that building muscle. Muscle is neuroprotective, good for our metabolism, our bones and even can help with our blood sugar. Many women struggle with PCOS and a huge driver is insulin. Taking walks after meals and getting in a workout that can increase muscle can be a huge turning point to heal your hormones. I love low impact exercise like strength pilates or simply weight training.  4. Lifestyle habits is huge for getting off birth control without major side effects. Here are some helpful tips you can start incorporating into you daily routine - Strict bed time - Less screen time - Sauna - Castor Oil Packs over the liver for 1hr daily (not on your period) - Walking for 10 min after meals - Morning sunlight on your eyes 5. Supplementation is going to be vital since unfortunately after birth control women are depleted of essential nutrients. Here is a list of supplements I would personally consider taking when trying to get off birth control or if you are still struggle with post BC side effects.  - Gut Therapy: The gut plays an important role when it comes to hormone health from estrogen detoxification to thyroid support. I love this product because it can replace a probiotic and can really help repair the gut lining. Check out our other gut supportive supplements from teas to probiotics.  - Adrenal Cocktails: Since BC shuts off progesterone production, many women struggle with an imbalance of estrogen, progesterone and testosterone after birth control. Progesterone is not just the fertility hormone but it helps with mood and so many other functions. Adrenal cocktails are filled with vitamin c which can help with progesterone production and adrenal fatigue. The sodium and potassium can help with mineral balance in the body. You can make your own with equal parts Orange Juice, Coconut Water and a pinch of sea salt or you can opt for a pre-made mix like Minerals and Chill which also has added magnesium malate which can help address gut issues and fatigue.  - Birth Control Cleanse:This product is like a post birth control multivitamin, helping to address the lost vitamins and minerals after BC. It contains trace minerals and B vitamins that can help restore lost minerals that contribute to fatigue. It contains anti-inflammatory turmeric and black pepper to decrease inflammation caused by BC and NAC to help the liver properly function and detox excess hormones.  - Liver Support: The liver is a detoxification master and can really become low functioning after birth control. When the liver is taxed this is usually when we see acne and other skin conditions arise. There are a couple ways to support the liver like drinking a tea made with essential herbs to support liver function. You can also consume glutathione which is a master antioxidant naturally produced in the liver to help fight free radicals (this is my personal favorite way to support the liver). Lastly you can use a tincture like this one from Zuma or Symbi that can support liver function, metabolism, and detoxification.  6. Last but not least definitely consider working with someone 3-6 months after getting off birth control. You can also look for a practitioner to help you get off if you arent feeling confident. It's one thing I wish I did because I definitely had no clue what I was doing back then. It took me a year to actually start feeling like myself and a lot of trial and error. If you are not sure who to work with check out my practitioner blog!  Hope this guide helps and remember - our bodies are so smart sometimes they just need a little support to get back on track.  *this is not medical advice, please consult your doctor before starting or stopping medication* 

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