How to Make (Sex and) Exercise More Effective: Pelvic Floor

Easy healthy habits coming up! Yes, exercise! However, what if it was easier than that to get more energy and boost your overall well being? We do certain things regularly. Your daily routine and mine are probably very similar day to day. That is what you do this morning in the first 10-30 minutes of your morning is probably similar to what you do every day.

What if you could take 50% of those habits and make them more beneficial? Without lifting a weight or breaking a sweat? Even 20% healthier... What would that do for you? Twenty percent more energy, 20% less tired, 20% more focus during your morning activities.. you get the idea.

This episode is all about the small upgrades that have become daily habits for me over the recent months and years. I’m sharing them with you here in the hope they make you reflect on what you’re already doing that could make you healthier easily!

The problem with so many choices is often vetting out the quality products from the opportunists. It’s making sure it’s healthy – especially if you do it daily. I hear you when you say it’s overwhelming and there’s another one around the corner. I don’t fall easily. When I do I fall all the way. So, I’ve vetted for you the ones I love.

Easy Healthy Habits for 2023

Anyone else start the hot water within minutes of waking most days?

With adaptogens you won’t even know are there, your hormones are getting a boost with every sip of Four Sigmatic Coffee.

Listen to my recent Flipping 50 podcast with Danielle Ryan Broida to learn more about adaptogens, specifically mushrooms, and you’ll wonder why we aren’t all doing these simple things daily.

Recently what I’ve noticed from testing my blood sugar levels (first thing, after whatever is in my mug is that my blood sugar responds better to coffee than to matcha if they’re treated equally. That is, I add coconut milk and a dash of stevia to both or a don’t, but to both. The value of a wearing a continuous blood glucose monitor(CGM) for a month is priceless if you’re a woman in midlife flirting with insulin resistance. Anyone can do it. I’ll provide a special link I use with clients and students so that they can benefit as we work together. For instance, right now our members are going through a month kickstart with me using CGMs.

If Coffee, Then This

If I choose coffee and matcha isn’t in my mug first thing (or second, after about 16 ounces of lemon water, sole, or apple cider vinegar) it’s going in a pre-workout shake. Matcha is the perfect combo of chill pill and alert hocus focus. It’s a little easier on my gut personally than usual acidic coffees. (Though Four Sigmatic by the way is low acidic compared to other coffees).

Currently, I juggle the dual needs of my gut and blood sugar. When isn’t that true in life. I do find that when my gut is in good shape, coffee is not a problem. When I both drink coffee responsibly (2 mugs is my limit), and have optimal gut health, I can do it fine.

Since I switched to matcha in my morning mug two and a half years ago, with the exception of maybe 6 mornings, my gut feels better, and overall, I feel better all day. I don’t have that same short-lived pick-me-up from coffee or what I’d describe as a gnawing my gut. I enjoy sustained energy and a calmer gut.

I’ll link to a video I shared with the Flipping 50 community back in 2015 about research on Matcha’s fat burning boost potential. Whether you’re doing interval training – as in the study- or strength training, which I think we can safely extrapolate to say - the combination of matcha before the activity is also going to elevate fat burning after significantly.

AND.... However, there are dozens of matcha makers now. Just one is quadruple screened, Pique Tea. And it matters. Heavy metals, mold, and other toxins are common due to the way matcha is grown, and many brands aren’t pure as they claim, while others don’t even claim to be! They’ve added fillers (like brown rice!?) and have very little matcha.

If it’s something you do every day, pay extra attention. We have more everyday stressors now than ever even when we’re conscious of them.

Going Green

Enhancing your alkalinity is one of the best things you can do for your health, and any weight loss goals. Especially if you are trying to do low carb – as in keto. I personally recommend my clients bump their veggie intake to 6-9 cups a day. That would shock a carnivore community, I know. It’s the balance to additional protein from animal sources required to maintain muscle. Doing so will bump your acidity. Optimal pH levels are conducive to health. Acidic environments are conducive to disease.

Challenged by the i...