Terri Total Health, LLC

04/23/2026

Hello! I've got a question for you–

Do you ever feel like your body changed the rules after you turned 40?

One day you could eat anything, sleep like a baby, power through stress, and keep going, but then suddenly you start noticing things like:

• bloating from foods you used to tolerate
• energy crashes by mid-afternoon
• brain fog when you need to focus
• weight gain that seems unfair
• poor sleep
• feeling more anxious or irritable
• digestive issues that keep you hostage to the restroom

If this sounds familiar, you are definitely not alone!

The good news?

Your body may simply be asking for support through something many people have never been taught about:

👉 The Gut-Brain Axis

Your gut and brain are constantly talking to each other, so when your gut is inflamed, stressed, or out of balance, it can affect your:

• mood
• focus
• hormones
• metabolism
• sleep
• energy
• resilience

That’s why Dr. Philip Robert Mach and I are excited to launch our new Gut Health Talk Show next week! 🎉

We’ll be having REAL conversations about the common gut-brain issues people over 40 are dealing with right now and giving practical next steps that actually make sense.

Topics may include:
• bloating & gas
• fatigue
• brain fog
• stress overload
• sleep struggles
• stubborn weight
• skin issues

And, most importantly, we want your QUESTIONS!!!

Join us LIVE next week on:
🎉 Tuesday, April 28 at 12:00 - 12:30 PM CT
🎉 Friday, May 1 at 1:00 - 1:30 PM CT

Register to join us with the link in the comments and be sure to check out our video here:
https://youtu.be/5I46a9YsiHc?si=IteUjckjOPoVFZbR

If your gut has been acting like the boss of you lately, it may be time to start giving it a little TLC!

Hope you can join us!

04/21/2026

April is National Stress Awareness Month and many folks are carrying more stress than they realize.

Stress doesn’t always show up as “feeling stressed.”

Sometimes it looks like:

• low energy
• brain fog
• digestive issues
• irritability
• poor sleep
• cravings
• weight gain
• feeling unlike yourself

For years, I worked in a high-stress career and didn’t fully understand how deeply chronic stress was affecting my body.

What I eventually learned changed everything: Stress impacts the gut! And when the gut is compromised, energy, mood, focus, hormones, and overall vitality often decline with it.

That’s why I was honored to join Patrice Porter, AKA “The Gardening Grandma,” to discuss the upcoming Natural Health Collaborative Natural Solutions Masterclass and share a practical framework people can begin using right away.

My 3-Step Stress Management Framework:

1️⃣ Manage the Mind: Become the CEO of your thoughts.

2️⃣ Release the Emotions: Have a system for letting go of unpleasant emotions.

3️⃣ Control the Body: Choose calming, intentional actions instead of reactive ones.

Small shifts practiced consistently can create meaningful change.

If stress has been quietly draining your energy, health, or peace of mind, this conversation may resonate with you.

Watch the interview below and let me know:

How does stress most often show up in your life—mentally, physically, or emotionally?

1 like, 1 comment. "Stress Awareness Month Presents: Natural Solutions Masterclass + FREE GIFTS!"

04/09/2026

Hello Everyone!

I want to give a "shout out" to Marc Stoecker, one of my clients who has completed my 30-Day "I Quit Sugar" Challenge TWICE and is coming back for round THREE!

I hear most people just say they’re going to “cut back on sugar” and then 3 PM rolls around (or anytime thereafter) and somehow ice cream, candy or cookies just appear in their hand😅

So, what's going on here? Does Marc enjoy torturing himself? 😅

Nope...that wasn't it!

We just did a short interview here so he could share what makes this challenge so valuable for him and here were a few highlights:

🍪 Having more energy without the rollercoaster crashes
🍪 Being able to focus better, even with ADD
🍪 No longer feeling controlled by food
🍪 And realizing cravings are WAY sneakier than we think

My favorite part?
He said: “It was harder than I thought it would be.” 😅
I appreciated that honesty, which is why I love supporting people along the way!

The best part? Once he got through that initial hump, he noticed more clarity, better sleep, more control over his eating, and much less “I deserve this cookie after today” thinking 😅

So, my questions for you today...

Have you ever...
..opened the pantry door “just to look”?..reached for something sweet or salty after a stressful moment?..or felt sleepy after eating and then found yourself at the fridge?

If so, you’ll definitely relate to Marc's story!

And if you’re thinking, “Okay, I probably should get a handle on this,” here are a couple of options:

🍪 Join my next 30-Day Challenge (link in comments)
🍪 Or message me and we’ll just chat it through (no pressure)

Because let’s be frank...it’s not that you lack discipline. It's more about you were never taught how the gut-brain connection is interfering with your willpower. And, once you do, making healthy choices gets so much easier.

If this resonates, drop a “Gut Healthy" in the comments below or send me a message.

I’d love to hear what's your hardest food to say "No" to as well!

04/01/2026

Happy April Fools Day! 😁

I hope you get to experience some fun shenanigans today!😜

Speaking of shenanigans, have you ever felt like your body is playing tricks on you?

With today being April Fools’ Day, I couldn’t help but think about how often our bodies can feel like they’re fooling us.

Maybe you’re doing your best by trying to eat better, be more active, manage stress, and get enough sleep but your body still isn’t changing the way you’d expect.

Maybe you're struggling with low energy, brain fog, short attention span, anxiety, digestive issues, or irritability.

This can be frustrating. I know, because I’ve been there!

What I didn’t realize at the time was that so much of what I was experiencing was connected to my gut—something called “leaky gut” (or intestinal permeability).

It’s not something most of us were ever taught about, but it affects how you feel physically, mentally, and emotionally.

So your body isn’t trying to fool you; it's actually trying to communicate with you. We just weren’t taught how to listen to it, and instead, we just keep bulldozing through our days.

I recently recorded a short video breaking this down in simple, practical terms so you can start to understand what might really be going on. You're welcome to check it out with the link in the comments.

If this resonates with you, and you’ve been wanting to start taking a more strategic approach to your health, I invite you to meet with me where I'll be chatting about my upcoming 30-Day “Gut Healthy” Reset that begins in just a couple of weeks.

This is designed to give your body a break and discover what happens when you start focusing on the health of your gut.
If you're curious about how it can help you, I’m also hosting a couple casual Q & As on Zoom about the gut reset on:

Friday, April 3rd at:

8–8:30 AM CT and 12–12:30 PM CT

👉 Register with the link in the comments below or scan QR Code.

Even if you don’t join, my hope is that our time together inspires you at the very least to start taking some steps to start feeling feel good in your body.

03/18/2026

Hello Folks!

Quick question for you...

Do you ever feel like something is "off" in your body lately?

You’re doing your best by showing up for your work, your family, and your responsibilities but you've been...

• Waking up tired.
• Noticing that your energy dwindles throughout the day.
• Having a harder time focusing and remembering things.
• Feel more anxious or overwhelmed than usual.
• Gaining weight around your belly.
• Experiencing more aches and pains in your body.

Most people chalk this up to "stress" or just "getting older," but what I’ve been seeing is that these issues often start with the gut-brain connection.

When stress builds up, it often impacts your gut, and when your gut is out of whack, it can lead to:

• chronic fatigue
• brain fog
• poor sleep
• weight gain
• digestive issues
• feeling emotionally “on edge”

These are all your body's messages, begging you for change.
That’s exactly why Dr. Philip Mach, a functional medicine consultant, and I created a 45-minute workshop to help you understand what’s really going on and what you can start doing to feel better and begin getting rid of these symptoms.

We’ll walk you through the gut-brain connection in a simple, practical way and share what may be draining your energy without you realizing it while giving you steps to begin restoring its balance.

If this resonates with you, we invite you to watch our short introduction video (link in the comments) and consider signing up for our workshop. The workshop registration link is in the comments too.

We’ll also have time for your questions so you can get clarity for your own situation. We both love gut-brain health and would absolutely love to have you join us on either:

Wed, March 25 or Thur, April 2nd at 12 PM CT

01/05/2026

A Happy, Healthy New Year Starts with a Strong You! 🎉

If you’re looking to show up in 2026 with steadier energy, clearer thinking, and fewer crashes during the workday, it may be time for a reset — not just more willpower.

I’m opening my 30-Day “I Quit Sugar” Challenge, a practical, science-informed program designed to help you stabilize blood sugar, reduce cravings, and support both gut and brain health so you can perform at your best.

Dates: January 8, 15, 22, 29 & February 5
Time: Thursdays at 7–8 PM CST
Where: Live on Zoom (recordings provided for missed sessions)

This experience is ideal for professionals who want to:
• Improve energy and mental clarity
• Reduce sugar and refined-carb dependence
• Support metabolic health and A1C
• Increase focus, productivity, and emotional resilience
• Build sustainable habits without feeling deprived

Special Offer: I currently have 3 remaining spots at a special $197 rate (a $100 savings). First come, first served! (After those spots are full, price resumes at $297.)

Because this is a small, highly supportive group, I ask interested participants to first schedule a 30-minute conversation with me. This ensures the program aligns with your goals and gives us time to focus on what will support you most.

Whether you join this challenge or simply commit to one meaningful habit shift, my hope is that 2026 becomes your most energized, focused, and productive year yet!

Yours truly,

Terri Rahman (AKA Sugar-Free Warrior)

01/01/2026

11/25/2025

❤️💚 Hey Everyone! ❤️💚

The holidays are just around the corner, so my fellow Integrative Nutrition Health Coach, Marciel Rocha, and I decided to sit down together to chat about how we can navigate the abundance of holiday food, workplace temptations, and social pressures—without sacrificing our gut health or our joy!

This holidays can bring excitement, but can also bring illness if we overindulge. Work breakrooms are often overflowing with leftover treats. Office parties are packed with refined sugars, carbs, and seed oils. Social events often revolve around alcohol. And, before you know it…your energy, sleep, and immune system take a huge hit.

So, here’s the good news...

You really don’t have to have to pack on the pounds through December. A little planning ahead can go a long way!

Here are a few highlights from our chat:

• Bring healthier alternatives you actually enjoy—like dark chocolate almonds, homemade dips, or gut-friendly potluck options.

• Keep simple, nourishing snacks in your bag so you’re not at the mercy of the candy bowl.

• Try mocktails or sparkling water with lemon to skip the alcohol without feeling out of place.

• Eat a light meal before you go to parties so you don't overindulge in sugar and succumb to cravings.

• Stock your pantry with whole-food holiday staples so you’re prepared at home.

• Choose gifts and stocking stuffers that support your children's health.

• And above all—support each other! Healthy habits become easier when we do them together.

If you’re looking for ideas, tools, brands we love, or simple swaps to get you through the season feeling strong and clear—just comment below or send me a message.

Here’s to a happy, healthy holiday season!