WILD ROOTS VITALITY

Category: nutrition

  • “Bounce Back from Holiday Overindulgence—No New Year Required!”

    Hey all!
    Thanksgiving is officially behind us… so now what? If you’re feeling a little meh, a little sluggish, or like you mayyyybe had one (or three) too many holiday treats, you’re in good company. This stretch between Thanksgiving and Christmas can feel like holiday limbo—but it’s actually the perfect time to reset, reboot, and refresh a few habits. We don’t have to wait until January to feel good again.

    If you’ve been riding the sugar-and-starches rollercoaster, your system might be feeling out of whack. Your gut microbiome could be calling the shots—and trust me, those gut bugs LOVE sugar. They can create cravings so real it feels like anxiety, irritability, or mood swings (I know… I’ve sooo been there!). Wild, right? So let’s cut the crap—literally. As you reset and come down that steep hill, you might notice some brain fog or headaches as your blood sugar stabilizes. Stick with it—those symptoms usually fade in about a week. And then? Food tastes better, your energy steadies, and you feel like yourself again.

    Here’s an important reminder: there’s no one-size-fits-all diet. Paleo, carnivore, vegan, Mediterranean… they all work for someone. But they all agree on one thing: if you want to feel vibrant, calm, and energized, ultra-processed and super-sugary foods can’t be running the show. Even if you used to “get away with it” when you were younger—how did you feel? Was your skin glowing? Were your moods steady? Or were you relying on sugar and caffeine to keep the wheels turning?

    Your body is always whispering information—little nudges, hints, and patterns. The sooner you listen, the easier everything becomes. Lately, I’ve noticed that longer fasts are not my friend. Anything over 14 hours and my body starts throwing anxious, stressed-out vibes. So what do I do? I listen. I experiment. And I land where I feel best—which right now is a 12–14-hour eating window.

    For me, that looks like wrapping up dinner around 7pm (leaving 2–3 hours before bed so my body can focus on sleep, not digestion) and having breakfast around 9am. I’ve also realized I feel way better eating my bigger meals earlier in the day and keeping dinner on the lighter side.

    During your fasting window, keep it simple: water, herbal tea, black coffee, or green tea. Skip the sweeteners—yes, even the “natural” ones—as they can still poke at your insulin and keep your body out of its fat-burning, repairing groove.

    One last thing:
    Food isn’t just fuel—it’s information.
    Every single bite is talking to your cells, your hormones, your gut, your brain… your whole system.

    So as we move toward Christmas, let this be your reminder: your body is talking. Let’s pay attention, make gentle adjustments, and feel amazing going into the New Year—starting right now.

    Let’s talk! I help clients uncover simple lifestyle shifts that support deep, restorative sleep—naturally.
    👉 Visit www.wildrootsvitality.com or DM me on Instagram @WildRootsVitality to start your journey.
    💬 Found this post helpful? Share it with someone you care about—it might be exactly what they need.
    📩 For regular tips, tools, and inspiration, subscribe at www.wildrootsvitality.com or email me at janice@wildrootsvitality.com.
    👋 Need personal guidance? I offer 1-on-1 coaching to help you create sustainable, science-based changes that truly stick.

  • 🌿 The Past Is in Your Head, the Future Is in Your Hands

    Hey all!

    As you may know (or maybe not 😊), I work out most mornings—or at the very least, I walk the dogs. It’s my way to get moving, get my blood flowing, and start the day with positive energy.

    During a workout the other day, Autumn Calabrese said something that really stuck with me:

    “The past is in your head, but the future is in your hands.”

    And then, right on the heels of that, she added:

    “What you aren’t changing, you are choosing.”

    BAM. Such truth, right? I literally said out loud, YES!

    I’m all about making positive changes and getting out of our own way. At the Institute for Integrative Nutrition, we learned that the past is just a present moment that has already happened, and the future is a present moment that hasn’t happened yet.

    I’ve always been a bit of a ruminator—a worrier. What if this? What if that? Lately, I’ve been working hard to stay grounded in the present. Honestly, it’s not easy! For me, it’s much harder than saying no to processed food and yes to foods that truly nourish your body, mind, and spirit (yep—had to throw that in there 😉 Eat real food. It supports every part of YOU).

    My goal right now is simple: pay attention and be thankful for what’s happening today.

    Just last week, I went out with my girls to celebrate my oldest’s birthday. We had sushi and matcha at this cute new spot in Covington, then grabbed gelato—so good! 🍣🍵🍨 Walking around, laughing, talking… just being together was such a gift.

    It reminded me: don’t wish these moments away by worrying about tomorrow or replaying yesterday.

    When I catch myself drifting into that negative headspace, I turn to meditation and breathwork—both powerful tools to bring your focus (and energy) back to the present.

    Want to Learn How to Stay Present & Create Positive Change?

    👉 DM me and let’s explore your next step toward healing.
    💬 Found this post helpful? Share it with someone you care about—it might be exactly what they need.
    📩 For regular tips, tools, and inspiration, subscribe at www.wildrootsvitality.com or email me at janice@wildrootsvitality.com.
    👋 Need personal guidance? I offer 1-on-1 coaching to help you create sustainable, science-based changes that truly stick.
    ✨ Book your free clarity call today at www.wildrootsvitality.com.

  • “Why Stress Might Be More Dangerous Than Sugar”

    I’ve always been fascinated by nutrition and how what we eat impacts every single system in the body. Food and water truly are the building blocks of your cells, muscles—your entire being.

    But one of the most eye-opening things I discovered while studying integrative nutrition is this: your thoughts and stress levels can affect your health just as much, if not more, than what’s on your plate.

    Think about it…

    • The placebo effect is real.
    • So is the nocebo effect.
    • What you believe—and how stressed you are—directly influences your body’s ability to heal.

    The reality is, today’s world bombards us with stress in ways past generations never faced. Work demands, constant notifications, the endless scroll of social media, and a flood of negativity at every turn—it’s no wonder so many of us feel anxious, tired, and stuck.

    But here’s the empowering part: we get to choose how we respond.

    We can create practices to calm the stress response and shift our energy:
    ✨ Meditation
    ✨ Breathwork
    ✨ Quality time with family and community
    ✨ Saying no when our bodies are asking us to

    Every single day, you have the opportunity to make choices that either support your healing—or keep you stuck.

    So let me ask you…

    • What do you truly need in order to heal?
    • What do you need to say “no” to?
    • And most importantly—are you willing to listen to your body and take action?

    Because here’s the truth: staying in the same rut leads to the same results. A few more pounds every year. A few more aches and pains. More medications. More doctor visits.

    But when you shift your thoughts, your habits, and your daily choices—you shift your life.

    💡 Ready to discover simple, powerful ways to bring more positivity and resilience into your days?
    👉 DM me and let’s explore your next step toward healing.

    💬 Found this helpful or eye-opening?

    Please share this post with someone you care about—it might be the missing piece they’ve been searching for.

    📩 Want tips, tools, and inspiration delivered straight to your inbox?
    Message me at janice@wildrootsvitality.com or visit my website http://www.wildrootsvitality.com.

    👋 Need personal guidance?
    I offer 1-on-1 coaching to help you implement sustainable, science-based strategies to reach your health goals. 👉 Book a free clarity call this week. Visit my website to learn more. http://www.wildrootsvitality.com

  • Why Drugs Can’t Fix a Dietary Disease (But Lifestyle Can)

    The Truth About Weight Gain, Insulin, and Real Healing

    Weight gain isn’t just about “calories in versus calories out.” If that were true, the solution would be simple: eat less, move more. But the real story is deeper.

    Consider this:

    • People with type 2 diabetes are often prescribed insulin injections—and they gain weight. Why?
    • People with type 1 diabetes struggle to gain weight. Why?

    Because insulin is your body’s fat storage hormone.

    Here’s the inconvenient truth: you cannot medicate your way out of a dietary disease. Yet most doctors don’t ask about diet and lifestyle. Why? Because prevention doesn’t pay.

    Dr. Andrew Weil highlights a shocking reality:

    • For every health consultation, a doctor may lose $75.
    • But for every diabetic limb amputation, the system earns $6,000.

    Now imagine the billions lost if people healed themselves through food and lifestyle changes instead of relying on prescriptions. That’s money not going to pharmaceutical companies, hospitals, and pharmacies.

    But here’s the good news: you have a choice.

    • Drugs mask symptoms.
    • Lifestyle changes heal the root cause.

    Over time, the results of healthy habits compound—your energy, your mood, your resilience, your freedom from disease all grow stronger.

    Imagine the world we could create if we stopped pouring money into unnecessary drugs and doctor visits—and instead invested in our own health and vitality.

    ✨ What a world that would be.

    Are you ready to start your healing journey?
    I’d love to guide you. Let’s build a lifestyle that supports your body’s natural ability to thrive.

    💬 Found this helpful or eye-opening?

    Please share this post with someone you care about—it might be the missing piece they’ve been searching for.

    📩 Want tips, tools, and inspiration delivered straight to your inbox?
    Message me at janice@wildrootsvitality.com or visit my website http://www.wildrootsvitality.com.

    👋 Need personal guidance?
    I offer 1-on-1 coaching to help you implement sustainable, science-based strategies to reach your health goals. 👉 Book a free clarity call this week. Visit my website to learn more. http://www.wildrootsvitality.com

  • Unlocking Health Through Epigenetics: Small Changes, Big Impact—for You and Your Dog


    Curious About Epigenetics?

    For years, we believed our genes were our destiny—determining whether we’d be overweight or thin, healthy or sick. But science now tells a different story. Genes are only part of the equation. What we eat, how we move, how we sleep—these daily choices influence which genes are turned on or off.

    That means we have far more control over our health than we were led to believe.

    Food is a tool.
    Sleep is a tool.
    Movement, breath, connection—all powerful tools.

    They speak directly to our biology, influencing our gene expression, interacting with our mitochondria, and shaping our energy and vitality. These choices are either building us up—or breaking us down.

    Do you feel energized and alive, or constantly drained and dragging through your days?

    Let’s use every tool in our toolbox to prevent disease and create a vibrant, fulfilling life—instead of waiting for symptoms and trying to manage them with a pill. The choices we make today are the gateway to our future.

    Choose the ones that bring your body back into balance.
    That’s what it craves—homeostasis.

    And don’t forget your furry family members…

    The same principles apply to our pets. That highly processed industrial food many dogs and cats are eating? It’s contributing to cancer, skin issues, digestive problems, and shorter lifespans.

    Here’s the good news: you don’t need to overhaul everything.
    Even changing just 10% of your pet’s food—like their treats or meal toppers—can make a noticeable difference.

    Try sharing fresh, whole foods like:

    • Blueberries
    • Chopped apples
    • Fresh cilantro

    Just be careful—never feed your dog the following foods:

    • Onions
    • Grapes & raisins
    • Chocolate
    • Nutmeg
    • Chives
    • Macadamia nuts

    My favorite healthy treats to share with my pups? Check out for healthy homemade treats crafted with love!  My dogs absolutely love them!  https://thepawstrychef.com

    I’d love to hear yours too! Let’s keep our entire family—two-legged and four-legged—on the path to wellness.💚

  • Finding My Flow: Reclaiming Energy and Embracing Sustainability

    Feeling Like Myself Again – Mind Clear, Body Energized

    It’s Friday—five days since getting home from vacation—and I’m finally starting to feel like my calm, energetic self again. It took this long to truly regain my composure, balance my sleep, and restore my energy levels. The brain fog has lifted, and I feel clear-headed and ready to tackle the day!

    It’s amazing how the body works. If you notice feeling “off” a day—or even two or three—after eating something, don’t ignore it. Maybe you’re achy, unusually tired, mentally foggy, or breaking out. These are often subtle signs that your body is reacting to something in your food. It’s not always immediate like an allergy. Sometimes, sensitivities take a little longer to show up.

    Your body is smart. It’s always trying to tell you something. Tune in. Be intuitive. Make small changes—even micro-adjustments—toward a better, smarter, healthier you.

    This weekend, I’ve got a few things on my agenda:

    • Visiting the farmers market to find new partners in my health journey
    • Laying new floors in the basement
    • Replacing baseboards in the bedrooms
    • Prepping the house to go on the market

    Alongside my wellness journey, I’m also on a mission to live a simpler, more sustainable life. That means downsizing and intentionally surrounding myself with things that bring peace. One fun step I took this week? I started a worm composting bin! Have you ever tried that? I’d love any tips, ideas, or sustainable living hacks you’ve discovered.

    Peace

    More updates to come soon 😊
    Wishing you a wonderful, grounded da

  • Why I Tried a 72-Hour Water Fast for Pain Relief and Anti-Aging

    Why I Tried a 72-Hour Water Fast for Pain Relief and Anti-Aging

    Hello health seekers!

    I’m currently two days into a 3-day water fast—yep, just water (well and black coffee:))! You might be wondering… why on earth?! Well, I’ve been dealing with a nagging hip flexor injury that just won’t seem to heal. It’s stiff in the mornings and flares up after walks or hikes. Honestly, it’s been bothering me for years. I first injured it chasing after my dog (total cartoon moment), and then re-injured it falling through a hole in my deck—don’t ask!

    I’ve been practicing intermittent fasting for quite a while now and love how it makes me feel. Plus, it frees up so much time—no need to worry about making breakfast every morning!

    Recently, I came across Dr. Mindy Pelz’s book, Fast Like a Girl, and was intrigued by what she calls the Immune-Reset Fast—a 72+ hour fast designed to help with chronic inflammation and pain from long-standing musculoskeletal injuries (sounds familiar, right?). Even better? She shares that longer fasts like this can trigger a stem cell surge that supports cellular repair and anti-aging. I mean, aging backwards while healing my hip? Sign me up!

    So how’s it going?

    Day 1 was a little rough. I’ve done several 24-hour fasts—I typically do them weekly or every couple of weeks for gut health and as a reset—but pushing past that mark was new.
    Day 2 honestly hasn’t been too bad. I had a stressful moment at work (which usually sends me reaching for a snack), but once I got home, I was surprisingly fine. I didn’t even miss dinner!

    I’m super curious to see how I’ll feel tomorrow. I’ll be sure to report back and share what I’ve learned, especially if this helps ease my hip pain and gives me that youthful energy boost!

    Thanks for following along—and if you’ve ever considered fasting for healing or anti-aging, I’d love to chat more about it!

    Have a beautiful evening 💧✨

  • Glow from the Roots: Your Vitality-Boosting Summer Smoothie

    Glow from the Roots: Your Vitality-Boosting Summer Smoothie

  • “The Hidden Struggles of Dining Out Gluten-Free—and How We Can Make a Difference”

    “The Hidden Struggles of Dining Out Gluten-Free—and How We Can Make a Difference”

    Why Is Eating Out So Hard When You’re Gluten-Free?

    Last Saturday was a special day—my daughter’s graduation party! It was filled with love, laughter, and meaningful conversations. One of those conversations really stuck with me.

    As we chatted with family (yes, even though I’m no longer married to her dad, I still consider his family an extension of mine 😊), the topic of gluten sensitivities, celiac disease, and even food dyes came up. It’s something I’ve had personal experience with—both my daughter and I have eliminated most gluten from our diets due to health concerns, and the difference has been noticeable.

    For me, avoiding gluten hasn’t felt overly difficult. I enjoy cooking and baking from scratch, and I’m not someone who eats out often. But during our conversation, it hit me—for people who are more social, who love dinners out and catching up with friends over a meal, navigating food sensitivities can be incredibly challenging.

    And honestly, that got me thinking: why does it have to be so hard?

    There are so many people dealing with food sensitivities—not just to gluten, but also artificial dyes, MSG, excess sugar, and high-fructose corn syrup, which are rampant in most restaurant foods. Shouldn’t we be able to go out and enjoy a meal without fearing a reaction or spending the night feeling awful?

    So, I’m Taking Action.

    I’m starting a mission to find and support local restaurants that are gluten-free friendly and celiac-aware. Not big chains—but smaller, community-focused places that might actually listen and care.

    Over the next few months, I’ll be reaching out to restaurant owners and managers, sharing what I’ve learned, and asking if they’re open to adding more inclusive, allergen-aware options to their menus. I’ll share what I find here on the blog.

    And Here’s Where You Come In…

    Let’s start a movement—because change starts with us.
    If you or someone you love has struggled with food sensitivities, don’t stay silent. Speak up at your favorite local restaurants. Ask questions. Share your needs. Encourage them to consider healthier, safer options.

    🌱 When more of us raise our voices, we create momentum—and that’s how real change happens.

    Please share this post with friends and loved ones who care about wellness, real food, and safe dining experiences. If you know of a great gluten-free spot, please share it with me—I’d love to highlight them!

    ✨ Follow along for updates as I connect with local restaurants, share tips, and post progress.
    My full website is coming soon—and I can’t wait to grow this community with you.

  • AGE BACKWARDS

    Why You’re Not Tired Because You’re “Just Getting Older” — And What to Do Instead

    Ever wake up feeling tired, sluggish, or just off… and chalk it up to “getting older”?

    Here’s the truth: That low-energy, foggy feeling isn’t an unavoidable part of aging — it’s a sign your body is asking for a reset.

    Your Daily Choices Matter More Than You Think

    Everything you eat and drink…
    Every product you put on your skin…
    The air you breathe…
    The sleep you get…
    The love, gratitude, and connection you give and receive…

    All of it has a direct and immediate impact on how you feel — from the moment you open your eyes in the morning to the quality of your sleep at night.

    Want to Feel Better, Brighter, and More Energized?

    The good news: it doesn’t take months or magic to start feeling better.
    In fact, you can feel a noticeable difference in as little as 10 days.
    But here’s what you need to know…

    A Pill Won’t Fix It (And That’s Actually Good News)

    Most people turn to their doctor when they don’t feel right — and while doctors are amazing for emergency or acute care, they’re not trained to address root causes of everyday issues like fatigue, mood swings, or inflammation.

    Did you know most medical schools provide less than 25 hours of nutrition education in total? That means prescriptions often treat symptoms, not the underlying imbalances. And if a pill really fixed the issue — why would you need refills?

    So, What Will Help?

    It starts with what’s on your plate.

    Here’s your 10-day reset:

    ✅ Cut out:

    • Ultra-processed foods
    • Packaged snacks loaded with additives
    • Sugary drinks and sodas

    ✅ Add in:

    • Real, whole, clean foods — fruits, vegetables, healthy fats, lean proteins, and lots of water

    When you nourish your body with clean, unprocessed fuel, everything begins to shift:
    💡 You think more clearly
    ⚡️ Your energy stabilizes
    🌿 Your mood improves
    😴 Your sleep deepens
    💚 Your future self will thank you

    And the best part? Even your taste buds will start to change — and soon you’ll actually crave the good stuff.

    Start Small. Start Today.

    No, it’s not aging. It’s a lifestyle — and it’s one you can transform. You are not stuck. You are not broken. And your best, most energized self is just a few mindful choices away.

    Ready to feel better?

    Start with what’s on your fork. Your body is listening — and it’s ready to thrive. 🌱