Health Partner Coaching

01/28/2026

The Truth About Gatorade - Regular AND Sugar-Free
"Should I drink regular Gatorade or sugar-free?"
Wrong question.
The real question is: Should you be drinking either?
As a pharmacist and functional health coach, here's what I want you to know about BOTH versions:
REGULAR GATORADE:
What it is: Artificially colored sugar water & minimal electrolytes, marketed as a performance drink.
The problems:
🔸 Sugar overload: 34g sugar per 20oz bottle (8+ teaspoons)= to a candy bar
🔸 Blood sugar spike: Causes rapid insulin surge, followed by crash & cravings
🔸 Artificial colors: Red 40, Blue 1, Yellow 5 (petroleum-derived dyes linked to hyperactivity, allergies)
🔸 "Natural flavors": Vague term hiding chemical compounds
🔸 Minimal electrolytes: Mostly just salt - not the balanced minerals your body actually needs
SUGAR-FREE GATORADE:
What it is: Artificially colored, artificially sweetened water with minimal electrolytes, marketed as the "healthy" alternative.
The problems:
🔸 Sucralose (Splenda): Kills 50% of beneficial gut bacteria, triggers insulin response despite zero calories, increases cravings
🔸 Acesulfame potassium: Linked to insulin resistance, may affect thyroid function
🔸 Same artificial colors: Red 40, Blue 1, Yellow 5 (still inflammatory, still problematic)
🔸 Same "natural flavors": Still hiding undisclosed compounds
🔸 Modified food starch: Spikes blood sugar (defeats the "sugar-free" purpose)
🔸 Gut microbiome destruction: Artificial sweeteners systematically damage your digestive health
THE BOTTOM LINE:
Regular Gatorade = Sugar + Chemicals Sugar-Free Gatorade = Artificial Sweeteners + Same Chemicals
Both versions: ❌ Contain artificial colors (inflammatory) ❌ Use vague "natural flavors" (zero transparency) ❌ Provide minimal actual electrolytes ❌ Train your palate to crave artificial flavors ❌ Work against optimal health
The only difference: One spikes blood sugar with real sugar, the other confuses your metabolism with fake sugar.
Neither is a health drink.
Who should be most careful?
Regular Gatorade: → Anyone with blood sugar issues, insulin resistance, pre-diabetes, diabetes → Those trying to lose weight or reduce sugar → People with metabolic dysfunction → Children (sugar addiction starts early)
Sugar-Free Gatorade: → Anyone with gut issues, IBS, digestive problems → Those with food cravings or appetite dysregulation → People with hormonal imbalances → Anyone trying to heal their microbiome
Both versions: → Anyone with ADHD or behavioral issues (artificial colors) → Those with food sensitivities or allergies → People focused on root-cause health
Better alternatives:
✓ Water + pinch of sea salt + lemon (real electrolytes, real flavor)
✓ Coconut water (natural potassium and electrolytes)
✓ Homemade electrolyte drink: Water + sea salt + citrus juice + raw honey (if you need sweetness)
My take:
✅Real hydration doesn't need a lab. ✅ Real recovery doesn't come in neon colors.

01/08/2026

🚨 Big News: The Food Pyramid Is Finally Being Rewritten

And honestly… it’s long overdue.

For decades we were told:
“Eat low-fat.”
“Base your meals on grains.”
“Avoid eggs and red meat.”
“Fat makes you fat.”

Meanwhile, rates of obesity, diabetes, fatty liver, heart disease, and hormone disorders skyrocketed.

Now even the FDA is publicly acknowledging what went wrong.

FDA Commissioner Dr. Marty Makary recently said:

“For decades, we’ve been fed a corrupt food pyramid that has had a myopic focus on demonizing natural healthy saturated fats, telling you not to eat eggs and steak, and ignoring a giant blind spot: refined carbohydrates, added sugars, ultra-processed food.”

That’s not coming from a wellness influencer — that’s coming from the FDA.

The new dietary guidance is shifting toward:
✔️ More protein
✔️ More whole foods
✔️ Fewer refined carbs
✔️ Less sugar
✔️ Fewer ultra-processed foods

In other words:
Real food is back.

If you’ve struggled with cravings, stubborn weight, low energy, inflammation, or blood sugar issues… this explains why. Your body wasn’t broken — the advice was.

Food isn’t just calories.
It’s information for your metabolism.

And the pyramid is finally starting to reflect that. 💚

12/29/2025

The Truth About "Natural Flavors" (That Most People Don't Know)
You've probably seen "natural flavors" on ingredient labels dozens of times this week—it's in everything from protein powders to supplements to snack bars.
But should you be concerned?
As a pharmacist and functional health coach, here's what I want you to know:
What it is: "Natural flavors" is a regulatory loophole that allows manufacturers to hide 50-100+ chemical compounds under a single vague term. It's labeled "natural" because it originated from a plant or animal source—but it's extracted using chemical solvents and heavily processed.
The concerns:
🔸 MSG derivatives: Can contain free glutamic acid, hydrolyzed proteins, and autolyzed yeast (triggers cravings and overeating)
🔸 Chemical solvents: Extracted with hexane (neurotoxic) and propylene glycol (antifreeze compound)—residues remain
🔸 Hidden preservatives: BHA, BHT, TBHQ not listed separately (hormone disruptors, gut inflammation)
🔸 Carrier agents: 80-90% maltodextrin or corn syrup solids (spikes blood sugar higher than table sugar)
🔸 Hidden allergens: Can contain dairy, soy, gluten, or nut derivatives without clear labeling
🔸 Zero transparency: Proprietary formulas mean you have NO IDEA what you're actually consuming
Who should be most careful? → Anyone with food sensitivities or "mystery" reactions to foods → Those with gut dysfunction, IBS, or chronic inflammation → People dealing with food cravings they can't control → Anyone with hormonal imbalances or metabolic dysfunction → Those with migraines, brain fog, or neurological issues
The nuance: One product with "natural flavors" occasionally? Probably not a deal-breaker. Daily protein powder + bars + flavored supplements + condiments all listing "natural flavors"? You're consuming undisclosed chemical compounds designed to override your satiety signals and create cravings—every single day.
Better alternatives exist: Unflavored products (add your own real vanilla, cinnamon, cocoa), or brands that list specific ingredients (vanilla extract, lemon oil, organic spices) instead of hiding behind "natural flavors."
My take: When we're trying to address root causes of gut dysfunction, hormonal imbalance, or metabolic issues—every ingredient matters. "Natural flavors" isn't the worst offender, but it signals ultra-processed food designed to be addictive, not nourishing. ❌
Real food doesn't need 100 chemical compounds to taste good. ✅

12/29/2025

As 2025 comes to a close, I want to say thank you.
Whether you've been reading my posts, following along quietly, or cheering me on from the sidelines, I'm truly grateful.
Helping people feel better, stronger, and more confident in their health is a privilege I don't take lightly.

My wish for you in 2026?
More energy. More clarity. Better health. Weight loss. Decrease prescription use. Balance hormones. Decrease inflammation. Feel stronger 💪 And a body that finally feels like it's working WITH you instead of against you.
If you've been thinking about working with me, this is your moment.
I have 2 spots open for January and I'm keeping my 2025 rates available through December 31st. Beginning in January 2026, my pricing is increasing as I continue to expand my services and support.

If you'd like to get started at 2025 pricing, send me a message or comment below. You have until end of 2025 to lock in these rates—but spots are limited. No pressure, just an opportunity if it feels right for you.

Thank you for being here. I'm excited for what's ahead. ❤️
Wishing you a healthy, happy New Year!

Health Coach, Irina

12/27/2025

High Protein2 ingredients pancake. 46g of protein, 0 sugar, 6g carbs.
Mix 3 eggs with 1 cup cottage cheese, bake 350 for 30 mins, enjoy!

12/24/2025

Happy Holidays Friends! 🎄

Just wanted to wish you all a joyful, healthy holiday season. I’m so grateful to be part of such a supportive and welcoming community it’s been a real bright spot this year.
Wishing you time to rest, recharge, and enjoy the people and moments that matter most. Looking forward to connecting more in the new year!

Warmly,
Irina 💚

12/22/2025

Hi friend,

Quick wellness clarity for the holidays 🎄

You may have seen “aluminum-free baking soda” on labels and wondered if regular baking soda was ever a problem.

Here’s the truth:

Pure baking soda is just sodium bicarbonate — and it’s naturally aluminum-free.

The confusion comes from baking powder, which can contain aluminum unless labeled aluminum-free.

Bottom line:

If the ingredient list says sodium bicarbonate, you’re good.

Why health-conscious homes love baking soda

✔️ Supports oral health and plaque reduction

✔️ Helps neutralize occasional heartburn

✔️ A simple aluminum-free deodorant option

✔️ Useful for digestion, cleaning, and personal care

I also shared an easy DIY baking soda toothpaste and safety tips in the full post.

👉 Read the full blog here: https://healthpartnercoaching.com/amazing-benefits-of-aluminum%e2%80%91free-baking-soda/

🎁 Happy Holidays

As the year winds down, I hope your holidays are filled with good food, rest, connection, and simple routines that support your health — without stress or perfection.

Here’s to a calm, nourished, and energized season.

Baking soda is a humble kitchen staple that has earned a place in the pantries and cleaning caddies of health-conscious households worldwide. In recent years,

12/12/2025

💤 Ever feel tired at night… but wired? Or waking up way earlier than you used to?

If you’re in midlife, it might not be “just stress” or “getting older.”
Your circadian rhythm — your body’s internal clock — may be shifting more than you realize.

As women move through midlife and menopause, changes in hormones like melatonin and estrogen can disrupt sleep, energy, metabolism, mood, and even weight regulation. And most of us were never taught how to work with these changes instead of fighting them.

In my latest blog, I break down:
✨ What circadian rhythm actually is
✨ How it changes with age (especially for women)
✨ Why sleep becomes lighter, earlier, or more fragmented
✨ Simple, practical ways to support your body clock — starting with light exposure, sleep timing, and daily habits

Small shifts — like when you get sunlight, when you eat, and how you wind down at night — can make a big difference in sleep, energy, and overall health.

👉 Read the full article here: https://healthpartnercoaching.com/does-your-circadian-rhythm-drastically-shift-as-you-age/

💬 Curious — have you noticed changes in your sleep or energy as you’ve gotten older?

Explore how circadian rhythms impact midlife women, including changes during menopause & strategies for maintaining health and vitality. Learn about the effects of sleep patterns, hormone levels, and practical tips for aligning your body's natural clock.

12/08/2025

☕ Your morning coffee might be sabotaging your metabolism.
If you're drinking it right when you wake up, you could be spiking cortisol and insulin—making it harder to lose weight.

The fix? Wait 90 minutes. Add the right fats. Choose clean beans.
Small changes, big results.

Read full article here: https://healthpartnercoaching.com/turn-your-morning-coffee-into-a-fat-burning-tool/

Few simple tweaks to your morning coffee routine can transform your daily cup from a metabolic disruptor into a powerful fat-burning ally.

12/07/2025

70 lbs. Because strong women don't f*ck around.
I'm 125 lbs. I'm in my 50s. And I just walked around the gym x2 carrying more than half my bodyweight.
Why?
Because farmer's walks are the most underrated exercise for women:
→ Full body strength
→ Bone protection
→ Grip strength (longevity marker)
→ Core stability
→ Mental toughness
→ Zero excuses
You don't need a gym membership. You don't need complicated programs.
You need heavy sh*t and the willingness to carry it.
Your body is capable of more than you think.
Stop waiting for the "right time." Start now.

12/05/2025

Join me Irina Plakas, Holistic Health Coach & Pharmacist with Daira Sherrod with Elite Luxe Services for “Eating Healthy for the Holidays,” a FREE in person practical wellness event focused on simple, realistic nutrition strategies.
Saturday Dec. 13 1-2pm

Learn how to stay balanced, reduce stress, support gut health, and enjoy your favorite holiday foods without guilt.
Leave empowered with tools and confidence for a healthier, happier season.
Health Partner Coaching for “Eating Healthy for the Holidays,” a practical wellness event focused on simple, realistic nutrition strategies. Learn how to stay balanced, reduce stress, support gut health, and enjoy your favorite holiday foods without guilt. Leave empowered with tools and confidence for a healthier, happier season.

We will also, take a tour around the the store and I will help you pick out our seasonal fruits & vegetables that are good for you.