WILD ROOTS VITALITY

Tag: diet

  • Running on Empty? Check Your Power Source

    I’ve been learning about off-grid power sources—specifically solar energy and how battery banks work. One thing really stood out to me: you can’t mix and match battery cells of different ages, brands, or capacities. A mismatched bank will only perform as well as its weakest cell. Using the cheapest or incorrect charger causes uneven loading, and poor connections can even destroy the entire system.

    Now… how does this relate to your health?

    Think about your last meal. How did it make you feel afterward—heavy, tired, and weighed down? Or light, energized, and ready to take on your day?

    Food is our power source.

    When we consistently choose the cheapest or fastest options instead of foods that truly nourish our bodies, we create disruption at the cellular level—especially in our mitochondria, where energy is produced. Over time, this can lead to low energy and a cascade of health issues, from diabetes and heart disease to depression and anxiety.

    So pause for a moment. Put a little thought and intention into what you’re using to fuel your body.

    👉 Eat real, whole foods.
    👉 Support your energy at the cellular level.
    👉 And don’t forget the water—hydration matters more than you think.

    Your body is your power system. Treat it like one.

  • “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.
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    👋 Need personal guidance? I offer 1-on-1 coaching to help you create sustainable, science-based changes that truly stick.

  • Stop Feeding the Sugar Burner & Unlock Your Fat-Burning Superpower

    Remember our ancestors—the cave dwellers?
    Where would we be if they hadn’t discovered fire? Probably toast. Or…not even toast, because toast didn’t exist yet. Either way—not ideal.

    The point is: progress only happens when we stop clinging to old habits. Your health works the same way. To grow, you’ve got to try new things and release what’s holding you back—including what you eat and drink.

    Ask yourself: Do you feel energized after a meal?
    And no, I don’t mean that buzzy, jittery “boost” from sugar or refined carbs like bread, pasta, and pastries. That’s a trap—a quick high, quick crash, and a whole lineup of problems you don’t need.

    According to nutrition expert JJ Virgin, too much sugar can lead to cravings, weight gain, fatigue, bloating, poor gut health, and an increased risk of chronic conditions like heart disease and metabolic syndrome. Sugar overload can also throw off your hormones—messing with satiety, fueling acne, and wreaking havoc on your mood and sleep.
    (So if you’re wondering why you feel blah…hello, sugar.)

    Does giving these foods up feel dramatic? Like life might not be worth living without them? Trust me—I get it. But here’s the secret: food actually tastes BETTER once you reset your sweet tooth. Your taste buds wake up again.

    Give it 30 days.
    That’s all it takes to reset your system. You’ll start feeling changes around day 10, but by day 30 you’ll be thinking, “Why didn’t I do this sooner?”
    I dare you to prove me wrong.

    You’ll feel better. Look better. Sleep better. Think clearer. You’ll basically upgrade to the deluxe human version of yourself.

    When I first ditched my morning toast…my Friday Mountain Dew…my “pasta counts as a meal, right?” habit—it was tough. Your body craves these things because they give a quick dopamine hit. But once your system resets, you stop needing them just to feel okay.

    Same goes for alcohol.
    You might think you’re fine, but you have no idea how good you can really feel until your body gets a break. Your body is a powerhouse—it wants to heal. Remove the junk, add the good, and let it do what it was designed to do.

    Soon you’ll notice you’re smiling more…snapping less…maybe even letting that person who cut you off in traffic survive the day, lol.

    And here’s another truth bomb:
    Your body has two main fuel systems—fat burner and sugar burner.
    If you snack all day or constantly sip sweet drinks, you’re feeding the sugar-burning system nonstop. Which means…

    You never dip into your fat stores. Not even a little.

    To activate the fat-burning system, your body needs breaks from food—sweet drinks included. The easiest time to do this? While you sleep. Try finishing your last meal 2–3 hours before bed and waiting 8–12 hours before eating again.

    And despite the old saying, breakfast isn’t automatically the most important meal of the day. What is important is listening to your body. Sometimes it needs nourishment…and sometimes it needs a rest.

    Refined carbs also spike insulin, which signals your body to store fat. Your muscles and cells can only hold so much. When they’re full, the overflow gets pushed into fat cells—your body’s way of protecting your organs from excess sugar.

    As Dr. Jason Fung says:
    “When your fridge gets full, you move food to the deep freezer.”
    But when you’re hungry…which one do you raid first?

    Exactly.

    Ready for the next step?

    If you’re curious, overwhelmed, or ready for guidance on cutting sugar, balancing insulin, or resetting your body’s fuel system, I’ve got your back.

    📩 Email me: janice@wildrootsvitality.com
    🌿 Visit my website: Wild Roots Vitality
    💬 Or schedule a free consultation—let’s create the healthier, happier version of you together.

  • 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

  • Stop Masking the Symptoms: Get to the Root for Real Health

    Have you ever walked into a room and thought, “Whoa—what is that smell?”
    Your first instinct is probably to find out where it’s coming from. Maybe you open a window, spray some air freshener, or light a candle to cover it up. But if you don’t actually find the source—maybe a leftover meal, a leaky garbage bag, or something even deeper in the walls—the smell doesn’t go away. It lingers. No matter how many air fresheners you add, you’re just masking the issue, not solving it.

    Now think about how often we do the same thing with our bodies and minds.

    We feel tired, anxious, bloated, foggy, irritable, or just “off,” and our first reaction is often to reach for something to fix it fast. A pill. More caffeine. A crash diet. Another scroll through social media to distract us from the discomfort. These may offer temporary relief, but they don’t address what’s really going on underneath.

    And sometimes, those quick fixes come with side effects—new symptoms or complications that leave us feeling even worse. What began as a simple attempt to feel better turns into a cycle of chasing symptoms while the root cause continues to grow.

    The truth is: your symptoms are not the enemy. They’re signals. They’re your body and mind trying to get your attention.

    From a Social, Emotional, and Intellectual (SEI) perspective, this matters deeply.

    • Socially, our health habits are shaped by the people around us. If everyone’s normalizing burnout, poor sleep, or surviving on takeout and stress, we start to think it’s normal too.
    • Emotionally, we may carry unprocessed stress, trauma, or self-worth struggles that show up in our physical health—through inflammation, digestive issues, fatigue, or mood swings.
    • Intellectually, we owe it to ourselves to question the surface-level solutions we’ve been sold. True wellness requires us to think critically, get curious, and take responsibility for exploring what our body truly needs.

    Does this mean medications are always bad? Of course not. Medications can be life-saving, especially in acute illness, injury, or infections. But when we rely on prescriptions alone for chronic issues—without also examining lifestyle, nutrition, stress, movement, sleep, and emotional well-being—we often miss the opportunity for true, lasting healing.

    The good news? There is another way.
    Making intentional, sustainable changes to how you eat, move, think, feel, and connect can help you find and address the root causes of what’s holding you back. And when you start healing from the inside out, everything shifts. Energy improves. Mood stabilizes. Digestion calms. Sleep deepens. Life starts to feel lighter—and more aligned.

    You don’t need another temporary fix.
    You need support, awareness, and the tools to go deeper.

    Because the root is where the healing begins.

    💬 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. Visit my website to learn more. http://www.wildrootsvitality.com

  • Tried Everything to Lose Weight? Here’s Why It Hasn’t Worked—And What Finally Did

    Have you tried every diet under the sun—keto, paleo, low-fat, low-carb, even the old advice of eating five small meals a day to boost your metabolism—and still can’t lose the weight?

    You’re not alone. I’ve been there too.

    When I followed the “eat every few hours” plan, I was constantly hungry, frustrated, and exhausted. I couldn’t figure out why the weight wouldn’t budge. I was eating “clean,” prepping meals like a pro, and doing everything right—or so I thought.

    Then I discovered intermittent fasting… and everything changed.

    I felt better almost immediately—cleaner, lighter, more in control. Plus, it cut down on constant meal prep. Total win-win! But the biggest benefit? I finally started losing weight. And it wasn’t just the scale—my energy improved, my cravings disappeared, and my mind felt clearer than ever.

    So What Makes Intermittent Fasting Work When Other Diets Don’t?

    It all comes down to insulin—your body’s fat storage hormone.

    Whenever we eat, especially carbohydrates or sugar, insulin levels rise. Your body uses some of that sugar for immediate energy, stores a bit in your liver and muscles as glycogen (which have limited capacity), and converts the rest to fat for long-term storage.

    Here’s a great analogy from Dr. Jason Fung: Think of your glycogen stores as your refrigerator and your body fat as a basement deep freezer. If you keep restocking the fridge all day (aka eating constantly), your body never taps into the freezer (aka your fat stores). So fat just keeps piling up.

    The Hidden Insulin Triggers Sabotaging Your Weight Loss

    It’s not just sugary treats causing insulin spikes. Even things you think are healthy—like fruit juice, “diet” soda, sports drinks, and flavored coffee—can trigger an insulin response, pushing your body to store more fat.

    Yes, even zero-calorie sweeteners can send the same signal to your brain and body: “Store fat now.”

    We’ve been misled. Big Food marketed low-fat, high-carb, and “sugar-free” as healthy alternatives, but the truth is, we’ve been stuck in fat-storage mode for decades—and it shows.

    Are You a Sugar Burner or a Fat Burner?

    Most people operate in sugar-burning mode all day. This constant grazing and snacking keeps insulin elevated, which means your body never accesses fat for fuel.

    Even worse, it halts your body’s natural cleanup process—called autophagy—which is essential for cellular repair and longevity.

    Meanwhile, excess sugar intake is overloading our livers, leading to a rise in non-alcoholic fatty liver disease, even in kids and teens. That’s right—sugar, not fat, is the real culprit.

    The Truth About Belly Fat and Cravings

    Certain calories—especially from processed carbs and sugary drinks—make your fat cells hungrier, especially the dangerous visceral fat around your belly. This belly fat isn’t just stubborn—it’s biologically active. It sends signals to your brain that drive cravings, leading you to overeat… the wrong kinds of food.

    That’s why willpower alone won’t fix it. You have to change the system.

    Final Thoughts

    If you feel like you’ve “tried everything,” it’s not your fault. The weight loss industry has fed us decades of bad advice. But now you know the truth: It’s not just about how much you eat—it’s about how often and what you eat.

    Intermittent fasting helps reset your metabolism, lower insulin levels, reduce inflammation, and finally unlock your fat stores for energy.

    Feeling better, losing weight, fewer cravings, and less time in the kitchen? That’s not a fad—that’s freedom.

    💬 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. Watch for my free guide coming soon “Kickstart Your Fat-Burning Journey with Intermittent Fasting.”

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

    Let’s ditch the diet noise and finally get results that last.

  • Information vs Transformation: Create the Health You Deserve

    Information is Useless…Unless You Use It

    We have access to more information than ever before—literally at our fingertips. Just ask Google! But here’s the truth: information alone changes nothing. It’s what we do with it that actually moves the needle.

    So… why is it so hard?

    We get stuck in old habits. They’re familiar, comfortable, and automatic—even when we know they aren’t serving us. Even when we know they’re making us feel sluggish, unwell, or contributing to chronic health issues. Knowing we need to change is not the same as actually changing.

    Why?
    Because change is hard.
    Holding the status quo is easy.

    So what do we do about it?

    All or Nothing… or Baby Steps?

    Are you someone who needs to dive in headfirst? Or are you more of a baby-steps, one-thing-at-a-time kind of person?

    There’s no one-size-fits-all approach to transformation—and that’s okay. Me? I’m an all-or-nothing kind of girl. Baby steps don’t work for me. I tend to fall back into old patterns when I try to “ease in.”

    Take my old nightly glass of wine. For a long time, I tried cutting back—telling myself I’d only have it on weekends or just one or two nights a week. And I did okay…for a while. But then a stressful day at work would hit and I’d say, “F!@* it”—and the pattern would repeat.

    What finally worked? Making a big, decisive change.
    When I stopped giving myself the option altogether, something surprising happened: the mental chatter stopped too. I was no longer constantly negotiating with myself. And that gave me freedom.

    It might sound small, but tune into your own internal dialogue—how much time and energy is it draining, just debating with yourself about the changes you want to make?

    Small Changes, Big Results

    Now, if you’re a baby-steps kind of person—don’t worry. That method isjust as valid, and often more sustainable for many people. Small, consistent changes over time can lead to massive transformation. The key is tostart—and to keep going.

    Ask yourself:

    • How do you want to feel each day?
    • How do you want to show up in your body?
    • What kind of life do you want to live—today and in the future?

    Then get honest:
    What needs to go in order to create that version of your life?
    And what healthy habit can you add into help crowd out the old ones?

    Start there. Start today. Don’t wait for the “perfect” time—there’s no such thing.
    Your body, mind, and spirit are ready for the shift, and they will thank you.

  • 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.💚

  • Gut Health Gone Wild: Lessons from the Road

    Gut Health Gone Wild: Lessons from the Road

    Hey friends!

    Last week, my girls and I had the best vacation. We took a road trip to Niagara Falls and spent a few days exploring both the beautiful U.S. side and venturing into Canada. Believe it or not, this was my first time traveling out of the country—and it definitely won’t be my last! The falls were stunning from both sides.

    One of the highlights was the Maid of the Mist tour. Feeling the raw power of the falls up close was incredible—absolutely worth getting soaked! Thank goodness for the ponchos! The Canadian side felt a bit commercialized for my taste, but the girls loved it. And I have to say, the ice cream from Sweet Jesus might have been the best I’ve ever had. (Even though my stomach wasn’t thrilled afterward… I’m just not used to that much sugar and dairy anymore!)

    Then we ventured up to Acadia National Park—so beautiful! One day, we hiked up a mountain over rock scrambles… it was steep but the views from the top were absolutely worth it. The trip down was just as epic—more scrambling and even some ladders into a ravine. So cool! 🔥

    We actually started the trip off strong, food-wise. I packed healthy travel snacks—nuts, grass-fed meat sticks, crunchy veggies, Applegate lunch meat, cheese, and Simple Mills crackers. We even brought food to cook over the campfire like burgers and shrimp—so good!

    As the week went on, we ate out more, which was fine—we tried to stick to less-processed, more home-style meals. But let’s be honest: there was ice cream… and s’mores… and then came the 16-hour drive home. That’s where it all went downhill. We hit a fast-food place late in the drive, and I ordered a burger, fries, and a Frosty. Yikes.

    The next day, I felt awful—fatigued, foggy, bloated, and just off. I’m normally up early and working out before the day starts, but instead, I went back to bed. My energy was zapped.

    Here’s the deal: ultra-processed foods are typically loaded with sugar, which feeds the bad bacteria in your gut and disrupts your microbiome. That imbalance can lead to inflammation throughout your body—including your brain. Many of these foods also contain refined grains that rapidly convert to sugar, compounding the problem. Add in the genetically modified corn and wheat (which are often sprayed with glyphosate, a pesticide originally developed as an antibiotic), and your gut flora takes a major hit.

    This isn’t how I normally feel—and that’s why I’m so grateful for my usual clean, whole-foods lifestyle. Today, I’m back to basics: clean water, no gluten or added sugar, minimal dairy, and lots of gut-loving nourishment. It makes such a difference.

    Processed food and excessive sugar don’t just mess with digestion—they can cause fatigue, depression, aches and pains, brain fog, poor sleep, and more. No thank you!

    Next vacation, I’ll still enjoy a few local treats—I’m all about balance, not deprivation—but in moderation. I want to keep traveling, trying new things, and living fully for the next 50 years! And to do that, I need to fuel my body in a way that supports my health and vitality.

    Nourishment is the highest form of self-care. Give your body—and your gut—a chance to thrive. Choose real, whole foods over processed ones. You’ll feel the difference. And when you feel better, you’ll naturally want to make other healthy lifestyle changes too. You can feel strong, vibrant, and full of energy—at any age.

  • 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 💧✨