Bright Families

If your cycles are slightly long, ovulation is slightly delayed, and other signs of slightly altered cycles, this is the way to address it and improve fertility.

A few signs that we should check, and how it turned out she needs reading glasses. Might be helpful!

The retinol (animal Vitamin A) is key for immune tolerance of the environment and foods. Maybe this would help you, too!

What if you don’t need a cold plunge or hard workout to set your focus for the day? Mini-challenges of doing activities you know are good for you and you plan to do, early in the day, might be enough to take the reins of your motivation.

Do you or your child run very high fevers, or have other signs of an unusual pattern in your immune response? Here’s a story and solution from our family that might help.

These tend to be the areas of friction that yield most improvement when you have a plan - Thyroid, Iron, Digestion, Lymphatic Movement, Cortisol and last but not least, Sense of Purpose.

Lymphatic movement, yard work, and a lunch date to avoid PMS?

Clarified so many things about the pace of my life and the constraints I work around.

Non-perishables that can live in your car for surprise hunger and long days out.

How to approach fitness and nutrition for a growing teen, manage expectations, and build long term health

Quick review of some stats and stories

A few small things that are making life more fun this spring

Because parents are supposed to be totally “regulated” but at least the culture gives you a pass for “self-care”.

You may see yourself in these descriptions

Strategies to get ahead of nausea and resolve it quickly

Why it matters for both of you

Would you rather your house look great, or you feel great? Tackling tough choices with the resources available.

Kind of, the ones that seem to be a problem, but the bigger thyroid questions are more important

A roundup of tips that make it happen for me and others! - leftovers, even for breakfast - make-ahead veggies like coleslaw, carrot salad - no-prep veggies like carrots, cucumbers, and romaine - eat tons of veggies when others prep, at parties, etc,… - keep shelf-stable veggies like artichoke hearts and olives in your car snacks

Salting food, salty snacks, and why we crave it.

There are several ways to work with cravings so they aren’t a big deal.

My favorite clients are curious, motivated, and skilled in something that’s not nutrition. I’m welcoming new clients all winter so you can enjoy a fantastic spring and summer!

Why it doesn’t make sense to dismiss our frustrations this way.

How to build community step by step; why it’s ok to be the receiver more than the giver; overcoming initial social hurdles; why it doesn’t matter if you’re terrible with names.

Tips, Boundaries, and Nutrition for families with teens and spouses who all need time and attention.

We need a better conversation about maintaining health through middle age. Too many ladies are trying to do all the things alone and they are left with zero time and brain space to care for themselves. We need more honesty from moms who are navigating this well - not only about what they do, but about what they DON’T do, to care for their health.

Key ways to pace yourself and stay consistent when it’s long days and weeks

Because active teens need to eat differently than the adults planning the food, here are tips to fuel them for energy and fun in their sports.

If the school year has derailed your meal routine, some of these approaches can help!

Why I started (research) and why I am continuing (clearer decisions and better focus). https://open.substack.com/pub/chrismasterjohnphd/p/your-cells-are-starving-for-creatine?r=1d62up&utm_medium=ios https://www.sciencedirect.com/science/article/pii/S0002916523662434

Have you been taking zinc for colds? Are you worried about overdosing on iron? Wondering if you should be taking copper? A quick take for one client.

Whether you’re consistent or not, there are so many ways to win at exercise.

Brief overview of the cortisol strategies we covered this week in Moms Club. This is our focus for September and members can ask questions any time, learn from guest speakers, and celebrate their successes together. We meet Tuesdays at 1 pm PT and Thursdays at 7 am PT

It keeps them occupied, builds confidence, and improves the odds that they eat more nutritious foods. Most kids over 10 can make a meal or snacks for the family, and some kids will make better meals than you!

Strategies for a high school girls with frequent headaches - iron, hydration, short rests, improving cortisol rhythm and sleep quality

What to look for when evaluating sleep, and a tracking sheet to help you see patterns: https://docs.google.com/spreadsheets/d/12Z5zG_7ZUGaaGWP0ZYZTQ9GoMa5lZZ9xYa98uq5Kb-g/edit?usp=drivesdk

Using the power of anticipation and routine to manage our cortisol and nervous system, with a “soft landing” in the morning and evening

What can I do with the time and energy I have? An example of how to “salvage” a day that’s going to pieces.

Are you bored, actually? If you find that walking, hydrating and the general advice isn’t catching your interest, maybe you should be honest about your drive to succeed and excel. Don’t be shy, and don’t feel like only the “right” reasons are ok to say out loud. You can want to be fitter, stronger, faster, and you can use this as a strength when you pursue fitness and health goals.

Nap and quiet time, math plans, expectations, schedule, games, and other minor summer projects

How long to see progress depends on where you’re starting and how long it’s been since you were able to care for yourself well. It can be hard to see patterns when you already have so much in your mind. Here’s a resource I use with ladies to see patterns more clearly. Make a copy and try it for yourself! https://docs.google.com/spreadsheets/d/12Z5zG_7ZUGaaGWP0ZYZTQ9GoMa5lZZ9xYa98uq5Kb-g/edit?usp=drivesdk

What’s the real cause? You can look at it several ways, so see which one sounds like your kid! Dopamine, unstable blood sugar, growth spurts, and poor sleep are possible causes.

An overview of my conversation with a 14-year-old about how she can improve her nutrition for better skin and hair, more energy and better sleep.

1. Thyroids need TLC 2. Stress drives weight 3. Insulin and carbs are not the enemy

It might sound weird but it makes more of a difference than you might think…

A few scripts and frameworks to encourage your child to behave well and include others, rather than split the group so she can maximize time with friends.

Time outside is the best way to balance my blood sugar, but I’m also fine tuning my carb levels.

A very freeing way to approach both nutrition and relationships when we’re overthinking and overwhelmed

If you’re sleeping 6-7 hours and it was always *enough*, but now you’re finding yourself with stubborn extra weight, irritability, and dysregulated hormones, it’s time to reconsider.

What I’ve seen in the first week of using the Stelo by Dexcom - average is higher than expected, spikes are more common later in the day, activity mitigates processed food, and brain work (being “on”) pushes blood sugar up regardless of when I’ve eaten.