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http://www.DublinDietitian.com/, http://www.DefiantNutrition.com/

Defiant Nutrition, Dublin, OH (2025)

10/27/2025

𝗧𝗼𝗺𝗼𝗿𝗿𝗼𝘄 𝗶𝘀 𝗮 𝘁𝗿𝗮𝗽. 𝗦𝘁𝗮𝗿𝘁 𝘁𝗼𝗱𝗮𝘆—𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄.
Overcoming procrastination isn’t about hustle culture—it’s about clearing the mental clutter and making success easier to grab. Here's how to make it automatic.

Let’s be real: starting is the hardest part.
Your brain wants the comfort zone. It’ll feed you every excuse in the book:

🚫 “I don’t have time.”
🚫 “Oh yeah… I was gonna…”
🚫 “I’m too tired.”
🚫 “I’ll start tomorrow/next week/eventually.” (Aka...never.)

But change becomes way easier when you eliminate the friction.

Here’s how to start acting like your future self—today:

✨ 𝗦𝗲𝘁 𝗼𝘂𝘁 𝘆𝗼𝘂𝗿 𝗴𝘆𝗺 𝗰𝗹𝗼𝘁𝗵𝗲𝘀 𝘁𝗵𝗲 𝗻𝗶𝗴𝗵𝘁 𝗯𝗲𝗳𝗼𝗿𝗲.
Make the choice before you’re tired.

✨ 𝗣𝘂𝘁 𝘄𝗮𝘁𝗲𝗿 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗻𝗶𝗴𝗵𝘁𝘀𝘁𝗮𝗻𝗱.
Hydration = energy. Do it before your feet hit the floor.

✨ 𝗞𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗺𝗲𝗮𝗹𝘀.
Plan ahead or grab one of my done-for-you menu plans. No guesswork.

✨ 𝗜𝗻𝘃𝗲𝘀𝘁 𝗶𝗻 𝗮𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆.
A coach, a gym, a class—"skin in the game" helps follow-through.

✨ 𝗣𝗿𝗲-𝗽𝗼𝗿𝘁𝗶𝗼𝗻 𝘆𝗼𝘂𝗿 𝘀𝗻𝗮𝗰𝗸𝘀.
Even healthy stuff (nuts, cheese, etc.) can snowball calories.

✨ 𝗦𝗲𝘁 𝗮 𝘀𝗹𝗲𝗲𝗽 𝗮𝗹𝗮𝗿𝗺.
Winding down matters more than you think.

✨ 𝗪𝗿𝗶𝘁𝗲 𝘁𝗼𝗺𝗼𝗿𝗿𝗼𝘄’𝘀 𝘁𝗼-𝗱𝗼 𝗹𝗶𝘀𝘁 𝘁𝗼𝗻𝗶𝗴𝗵𝘁.
Get it out of your head and off your chest.

✨ 𝗙𝗶𝗻𝗱 𝗮𝗻 𝗮𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗯𝘂𝗱𝗱𝘆.
Community = momentum.

You don’t need to be perfect.
You just need to start.

𝗦𝗼 𝘁𝗲𝗹𝗹 𝗺𝗲: what ONE thing will you set up today, to make tomorrow easier?

10/27/2025

𝔸𝕧𝕠𝕚𝕕𝕚𝕟𝕘 𝕥𝕠𝕩𝕚𝕟𝕤 𝕗𝕠𝕣 𝕪𝕠𝕦𝕣 𝕙𝕖𝕒𝕝𝕥𝕙 𝕒𝕟𝕕 𝕤𝕡𝕠𝕣𝕥𝕤 𝕡𝕖𝕣𝕗𝕠𝕣𝕞𝕒𝕟𝕔𝕖... ℙ𝕒𝕣𝕥 2!
𝗣𝗵𝘁𝗵𝗮𝗹𝗮𝘁𝗲𝘀 (𝗻𝗼, 𝘁𝗵𝗮𝘁 𝗶𝘀 𝗻𝗼𝘁 𝗮 𝘁𝘆𝗽𝗼!) "𝘁𝗵𝗲 𝗘𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲 𝗖𝗵𝗲𝗺𝗶𝗰𝗮𝗹." Phthalates are man‐made chemicals used in products such as flexible plastics (think vinyl, yoga mats), personal care and cosmetic items (especially those with "fragrance"), and many household goods like detergents, adhesives, and sealants.

𝙒𝙖𝙣𝙩 𝙩𝙤 𝙟𝙪𝙢𝙥 𝙞𝙣 𝙩𝙤 𝙖 𝟭𝟰 𝙙𝙖𝙮 𝙇𝙞𝙫𝙚𝙧-𝙎𝙪𝙥𝙥𝙤𝙧𝙩 𝘿𝙚𝙩𝙤𝙭? 𝙅𝙤𝙞𝙣 𝙩𝙝𝙚 𝘿𝙁𝙔𝘿 𝙄𝙣𝙣𝙚𝙧 𝘾𝙞𝙧𝙘𝙡𝙚 𝙖𝙣𝙙 𝙬𝙚'𝙡𝙡 𝙠𝙞𝙘𝙠 𝙞𝙩 𝙤𝙛𝙛 𝙉𝙤𝙫𝙚𝙢𝙗𝙚𝙧 𝟱𝙩𝙝! 𝘿𝙤𝙣'𝙩 𝙩𝙝𝙧𝙤𝙬 𝙖𝙬𝙖𝙮 𝙮𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝 𝙟𝙪𝙨𝙩 𝙗𝙚𝙘𝙖𝙪𝙨𝙚 𝙩𝙝𝙚 𝙝𝙤𝙡𝙞𝙙𝙖𝙮𝙨 𝙖𝙧𝙚 𝙝𝙚𝙧𝙚 - 𝙧𝙚𝙛𝙧𝙖𝙢𝙚 𝙩𝙝𝙚𝙨𝙚 𝙣𝙚𝙭𝙩 𝟴 𝙬𝙚𝙚𝙠𝙨 𝙬𝙞𝙩𝙝 𝙖 𝙗𝙤𝙤𝙨𝙩, 𝙖𝙣𝙙 𝙩𝙝𝙚𝙣 𝙘𝙖𝙧𝙧𝙮 𝙩𝙝𝙖𝙩 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙤 𝙩𝙝𝙚 𝙉𝙚𝙬 𝙔𝙚𝙖𝙧! 𝘾𝙤𝙢𝙢𝙚𝙣𝙩 "𝘿𝙀𝙏𝙊𝙓" 𝙛𝙤𝙧 𝙢𝙤𝙧𝙚 𝙞𝙣𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣.

𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀 𝗵𝗮𝘃𝗲 𝗮𝗱𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗲𝘅𝗽𝗼𝘀𝘂𝗿𝗲 𝗿𝗶𝘀𝗸:
▪️𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗳𝗮𝗯𝗿𝗶𝗰𝘀: Like Part 1's BPA, phthalates are used in the production of workout clothes made from synthetic fabrics like nylon and polyester blends - they help with moisture wicking and stretchiness. Research has found elevated levels of phthalates in sports bras, athletic shirts, and leggings.
▪️𝗚𝘆𝗺 𝗺𝗮𝘁𝘀 𝗮𝗻𝗱 𝗳𝗹𝗼𝗼𝗿𝗶𝗻𝗴: Many yoga mats and gym flooring contain phthalates since it helps make the material more flexible. These chemicals can leech out, especially during sweaty sessions, and get absorbed through the skin.
▪️𝗪𝗲𝗶𝗴𝗵𝘁 𝗮𝗻𝗱 𝗚𝗲𝗮𝗿: dumbbells, kettlebells, and other items may have coatings that contain phthalates. Some fitness bands/smart watches also can contain PFAS and other chemicals.

Phthalates are tied to an increase risk of:
🔹ADHD
🔹Allergies and asthma
🔹Cancer
🔹Fertility issues
🔹Neurobehavior issues (brain fog, fatigue, anxiety, depression, etc)
🔹𝘙𝘦𝘴𝘦𝘢𝘳𝘤𝘩 𝘪𝘯𝘥𝘪𝘤𝘢𝘵𝘦𝘴 𝘵𝘩𝘢𝘵 𝘱𝘩𝘵𝘩𝘢𝘭𝘢𝘵𝘦 𝘦𝘹𝘱𝘰𝘴𝘶𝘳𝘦 𝘤𝘢𝘯 𝘣𝘦 𝘢𝘴𝘴𝘰𝘤𝘪𝘢𝘵𝘦𝘥 𝘸𝘪𝘵𝘩 𝘥𝘦𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘮𝘶𝘴𝘤𝘭𝘦 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 (𝘦𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘭𝘺 𝘨𝘳𝘪𝘱 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩), 𝘩𝘰𝘳𝘮𝘰𝘯𝘢𝘭 𝘪𝘮𝘣𝘢𝘭𝘢𝘯𝘤𝘦𝘴, 𝘢𝘯𝘥 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘪𝘯𝘧𝘭𝘢𝘮𝘮𝘢𝘵𝘪𝘰𝘯.

𝐇𝐨𝐰 𝐭𝐨 𝐫𝐞𝐝𝐮𝐜𝐞 𝐞𝐱𝐩𝐨𝐬𝐮𝐫𝐞 𝐟𝐨𝐫 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬
𝐇𝐨𝐰 𝐭𝐨 𝐫𝐞𝐝𝐮𝐜𝐞 𝐞𝐱𝐩𝐨𝐬𝐮𝐫𝐞
✅𝐂𝐡𝐨𝐨𝐬𝐞 𝐧𝐚𝐭𝐮𝐫𝐚𝐥 𝐟𝐢𝐛𝐞𝐫𝐬: organic cotton, h**p, or wool.
✅𝗖𝗵𝗲𝗰𝗸 𝗳𝗼𝗿 𝗰𝗲𝗿𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀: Global Organic Textile Standard (GOTS) and OEKO-TEX
✅𝗟𝗼𝗼𝗸 𝗳𝗼𝗿 𝗮𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝘃𝗲𝘀: natural rubber, cork, or jute mats
✅𝗔𝗶𝗿 𝗼𝘂𝘁 𝗻𝗲𝘄 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁: to reduce volatile organic compounds (VOCs)
✅𝐏𝐫𝐨𝐦𝐨𝐭𝐞 𝐝𝐞𝐭𝐨𝐱𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧: Supporting your liver is key to processing out phthalates. Bitter foods (lemon water, dill, arugula, kale, and more) as well as sweating through sauna or exercise can be a natural way for the body to excrete toxins.

𝙒𝙖𝙣𝙩 𝙩𝙤 𝙟𝙪𝙢𝙥 𝙞𝙣 𝙩𝙤 𝙖 𝟭𝟰 𝙙𝙖𝙮 𝙇𝙞𝙫𝙚𝙧-𝙎𝙪𝙥𝙥𝙤𝙧𝙩 𝘿𝙚𝙩𝙤𝙭? 𝙅𝙤𝙞𝙣 𝙩𝙝𝙚 𝘿𝙁𝙔𝘿 𝙄𝙣𝙣𝙚𝙧 𝘾𝙞𝙧𝙘𝙡𝙚 𝙖𝙣𝙙 𝙬𝙚'𝙡𝙡 𝙠𝙞𝙘𝙠 𝙞𝙩 𝙤𝙛𝙛 𝙉𝙤𝙫𝙚𝙢𝙗𝙚𝙧 𝟱𝙩𝙝! 𝘿𝙤𝙣'𝙩 𝙩𝙝𝙧𝙤𝙬 𝙖𝙬𝙖𝙮 𝙮𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝 𝙟𝙪𝙨𝙩 𝙗𝙚𝙘𝙖𝙪𝙨𝙚 𝙩𝙝𝙚 𝙝𝙤𝙡𝙞𝙙𝙖𝙮𝙨 𝙖𝙧𝙚 𝙝𝙚𝙧𝙚 - 𝙧𝙚𝙛𝙧𝙖𝙢𝙚 𝙩𝙝𝙚𝙨𝙚 𝙣𝙚𝙭𝙩 𝟴 𝙬𝙚𝙚𝙠𝙨 𝙬𝙞𝙩𝙝 𝙖 𝙗𝙤𝙤𝙨𝙩, 𝙖𝙣𝙙 𝙩𝙝𝙚𝙣 𝙘𝙖𝙧𝙧𝙮 𝙩𝙝𝙖𝙩 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙤 𝙩𝙝𝙚 𝙉𝙚𝙬 𝙔𝙚𝙖𝙧! 𝘾𝙤𝙢𝙢𝙚𝙣𝙩 "𝘿𝙀𝙏𝙊𝙓" 𝙛𝙤𝙧 𝙢𝙤𝙧𝙚 𝙞𝙣𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣.

10/20/2025

🥣 𝐓𝐨 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐨𝐫 𝐧𝐨𝐭 𝐭𝐨 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭?

It’s not one-size-fits-all.

If you wake up with gut issues, nausea, or sluggish digestion… skipping breakfast might help you reset your system (especially if it’s a processed carb-heavy meal).

If you're looking to do Intermittent Fasting, you may postpone breakfast into more of a mid-morning meal or just wait till lunch.

But if you’re training in the morning, skipping food can increase cortisol and slow recovery.

➡️ 𝐓𝐡𝐞 𝐤𝐞𝐲? 𝐌𝐚𝐭𝐜𝐡 𝐲𝐨𝐮𝐫 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲’𝐬 𝐧𝐞𝐞𝐝𝐬, 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥.

💬 𝑪𝒖𝒓𝒊𝒐𝒖𝒔 - 𝒅𝒐 𝒚𝒐𝒖 𝒆𝒂𝒕 𝒂 𝒎𝒐𝒓𝒏𝒊𝒏𝒈 𝒎𝒆𝒂𝒍? 𝑰𝒇 𝒔𝒐, 𝒘𝒉𝒂𝒕 𝒂𝒓𝒆 𝒚𝒐𝒖𝒓 𝒇𝒂𝒗𝒐𝒓𝒊𝒕𝒆 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒈𝒐-𝒕𝒐'𝒔?

𝐈𝐧𝐧𝐞𝐫 𝐂𝐢𝐫𝐜𝐥𝐞 𝐦𝐞𝐦𝐛𝐞𝐫𝐬:
𝐷𝑜𝑤𝑛𝑙𝑜𝑎𝑑 𝑡ℎ𝑒 𝑛𝑒𝑤 𝐻𝑖𝑔ℎ-𝑃𝑟𝑜𝑡𝑒𝑖𝑛 𝐵𝑟𝑒𝑎𝑘𝑓𝑎𝑠𝑡 𝑟𝑒𝑐𝑖𝑝𝑒 𝑝𝑎𝑐𝑘 𝑛𝑜𝑤 𝑖𝑛𝑠𝑖𝑑𝑒 𝑦𝑜𝑢𝑟 𝑝𝑜𝑟𝑡𝑎𝑙!

10/15/2025

🎥 Sneak Peek: Understanding Your Thyroid Labs

Most people have no idea what their thyroid labs really mean. And then doctors often say “everything’s normal” when the reality is: you’re still tired, inflamed, gaining weight, or feeling off.

In this clip, I break down one example of why TSH alone is not enough, and what else we need to look at to truly understand thyroid function from a functional perspective.

✨ Want the full 40-minute deep dive?
🎁 Inside the DFYD Inner Circle, you’ll get access to:

▪️The complete thyroid lab webinar
▪️Downloadable guides for navigating chronic conditions
▪️Meal plan + recipe packets
▪️Member-only supplement discounts
▪️Functional nutrition support that rewrites your health
▪️Upcoming 14 day Detox
▪️New content each month!

🔍 This is for the active, curious, "I’m done with guessing" crowd.
You want answers. You want results. And you want to understand what’s going on in your body.

→ Join the Inner Circle and finally get the education + tools your doctor didn’t give you.

Join now for only $20 per month! https://dfyd.circle.so/checkout/inner-circle-vip

10/06/2025

🌸 𝐏𝐑𝐎𝐆𝐄𝐒𝐓𝐄𝐑𝐎𝐍𝐄: 𝐓𝐡𝐞 𝐇𝐚𝐩𝐩𝐲 𝐆𝐢𝐫𝐥 𝐍𝐞𝐱𝐭 𝐃𝐨𝐨𝐫 𝐢𝐧 𝐘𝐨𝐮𝐫 𝐇𝐨𝐫𝐦𝐨𝐧𝐞 𝐂𝐫𝐞𝐰 (𝑆ℎ𝑒’𝑠 𝑠𝑤𝑒𝑒𝑡, 𝑠𝑢𝑝𝑝𝑜𝑟𝑡𝑖𝑣𝑒, 𝑎𝑛𝑑 𝑠𝑒𝑐𝑟𝑒𝑡𝑙𝑦 𝑎 𝑡𝑜𝑡𝑎𝑙 𝑏𝑎𝑑𝑎𝑠𝑠.)

She doesn’t demand the spotlight, but Progesterone is everything when it comes to calm, clarity, and emotional resilience. Think: the sleep-loving, mood-soothing, anti-anxiety bestie your nervous system craves.

🧠 𝐏𝐫𝐨𝐠𝐞𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐬:
• Deep sleep and vivid dreams
• Stable moods and emotional ease
• Fat burning and reduced bloating
• Less inflammation, more intuition
• That urge to cuddle up with your people 🫶

😖 𝐖𝐡𝐞𝐧 𝐬𝐡𝐞’𝐬 𝐥𝐨𝐰, 𝐲𝐨𝐮 𝐦𝐢𝐠𝐡𝐭 𝐟𝐞𝐞𝐥:
• Wired but tired
• Anxious, overwhelmed, or teary
• Trouble sleeping (especially second half of cycle)
• Short fuse or low stress tolerance
• PMS flares or mid-cycle spotting

✨ Inside the DFYD Inner Circle, we just kicked off Week 2 of the 5-Week Hormone Course, and tomorrow night is our LIVE video call! 🎥 You’ll learn how to naturally support progesterone, reduce stress, and find your calm again — without hormone chaos running the show.

🔗 𝐒𝐭𝐢𝐥𝐥 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐣𝐨𝐢𝐧 𝐮𝐬!
https://dfyd.circle.so/checkout/inner-circle-vip

09/30/2025

👑 𝐄𝐒𝐓𝐑𝐎𝐆𝐄𝐍: 𝐓𝐡𝐞 𝐃𝐢𝐯𝐚 𝐢𝐧 𝐘𝐨𝐮𝐫 𝐇𝐨𝐫𝐦𝐨𝐧𝐞 𝐒𝐪𝐮𝐚𝐝
(𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐭𝐡𝐢𝐬 𝐪𝐮𝐞𝐞𝐧 𝐝𝐨𝐞𝐬 𝐰𝐚𝐲 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐣𝐮𝐬𝐭 𝐩𝐞𝐫𝐢𝐨𝐝 𝐝𝐮𝐭𝐲.)

Meet your inner MVP: Estrogen. She’s bold, glamorous, and absolutely essential. From your brain to your joints to your glow-up, estrogen keeps things fluid, fierce, and functional.

𝐈𝐧 𝐰𝐨𝐦𝐞𝐧, 𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐬:
• Glowing skin, full hips, & healthy curves
• Strong bones & heart protection
• Brain + joint fluidity
• Exercise motivation
• Resilience to fear & stress
• Reduced cravings + emotional reactivity

𝐋𝐨𝐰 𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧 𝐢𝐬𝐧’𝐭 𝐣𝐮𝐬𝐭 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐭 𝐟𝐥𝐚𝐬𝐡𝐞𝐬 𝐨𝐫 𝐦𝐢𝐬𝐬𝐞𝐝 𝐩𝐞𝐫𝐢𝐨𝐝𝐬. 𝐈𝐭 𝐦𝐢𝐠𝐡𝐭 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞:
• Night sweats or hot flashes
• Vaginal dryness, irritation, or loss of feelings
• Poor memory and forgetfulness
• Recent joint injury (wrists, shoulders, lower back, knees)
• Bone loss/low bone density
• Trouble sleeping, waking up in the middle of the night
• A leaky or overactive bladder
• More emotionally fragile

𝐎𝐫 𝐨𝐧 𝐭𝐡𝐞 𝐟𝐥𝐢𝐩 𝐬𝐢𝐝𝐞, 𝐄𝐬𝐭𝐫𝐨𝐠𝐞𝐧 𝐜𝐚𝐧 𝐛𝐞 𝐓𝐎𝐎 𝐡𝐢𝐠𝐡 𝐜𝐨𝐦𝐩𝐚𝐫𝐞𝐝 𝐭𝐨 𝐏𝐫𝐨𝐠𝐞𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐥𝐞𝐯𝐞𝐥𝐬, 𝐚𝐧𝐝 𝐰𝐞 𝐦𝐨𝐯𝐞 𝐢𝐧𝐭𝐨 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐜𝐚𝐥𝐥𝐞𝐝 "𝐄𝐬𝐭𝐫𝐨𝐠𝐞𝐧 𝐃𝐨𝐦𝐢𝐧𝐚𝐧𝐜𝐞." 𝐓𝐡𝐢𝐬 𝐜𝐚𝐧 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞:
• Heavier or longer bleeding with your period
• Fibroids or Endometriosis
• Rapid weight gain, particularly in the hips and butt
• Painful periods, more cramping, more clotting in your flow
• Mood swings, PMS, depression, weepiness, or just irritable
• Migraines or other headaches

The good news? Estrogen loves a good comeback story. And inside the 𝟓-𝐖𝐞𝐞𝐤 𝐇𝐨𝐫𝐦𝐨𝐧𝐞 𝐂𝐨𝐮𝐫𝐬𝐞, you'll learn exactly how to spot imbalances, support your hormone levels naturally, and rebuild your sparkle—from the inside out.

⚡ Hormones don't just rule your cycle. They rule your energy, confidence, and cravings.

🔗 𝑰𝒕'𝒔 𝒏𝒐𝒕 𝒕𝒐𝒐 𝒍𝒂𝒕𝒆 𝒕𝒐 𝒋𝒖𝒎𝒑 𝒊𝒏 𝒕𝒉𝒆 𝑫𝑭𝒀𝑫 𝑰𝒏𝒏𝒆𝒓 𝑪𝒊𝒓𝒄𝒍𝒆 𝒂𝒏𝒅 𝒔𝒕𝒂𝒓𝒕 𝒍𝒆𝒂𝒓𝒏𝒊𝒏𝒈 𝒉𝒐𝒘 𝒕𝒐 𝒉𝒂𝒄𝒌 𝒚𝒐𝒖𝒓 𝒉𝒐𝒓𝒎𝒐𝒏𝒆 𝒃𝒍𝒖𝒆𝒑𝒓𝒊𝒏𝒕. 𝑾𝒆 𝒋𝒖𝒔𝒕 𝒌𝒊𝒄𝒌𝒆𝒅 𝒊𝒕 𝒐𝒇𝒇 𝒚𝒆𝒔𝒕𝒆𝒓𝒅𝒂𝒚, 𝒔𝒐 𝒄𝒐𝒎𝒆 𝒐𝒏 𝒊𝒏 𝒃𝒆𝒇𝒐𝒓𝒆 𝒘𝒆 𝒄𝒍𝒐𝒔𝒆 𝒕𝒉𝒆 𝒅𝒐𝒐𝒓𝒔! 𝒉𝒕𝒕𝒑𝒔://𝒅𝒇𝒚𝒅.𝒄𝒊𝒓𝒄𝒍𝒆.𝒔𝒐/𝒄𝒉𝒆𝒄𝒌𝒐𝒖𝒕/𝒊𝒏𝒏𝒆𝒓-𝒄𝒊𝒓𝒄𝒍𝒆-𝒗𝒊𝒑

09/29/2025

“If your everyday nutrition isn’t sufficient, your game day nutrition won’t make a difference.”

I saw that quote recently and it hit hard. It’s the kind of reminder I wish more people actually absorbed.

I get a lot of questions about what to eat during a race or long hike, what supplements to take for energy, or how to prep for a big weekend event—and while yes, that all matters… it’s not the fix if the foundation is shaky.

You can’t out-fuel chronic fatigue.

You can’t out-electrolyte a stressed-out gut.

You can’t slap gels and drinks on top of poor recovery, under-eating, inflammation, and then expect to feel like a badass out there.

And if you have IBS or loose stool - you're constantly (LITERALLY) flushing your energy and nutrients down the toilet. So let's fix that and let you OPTIMIZE your health and nutrition.

What you do every day - the way you support your hormones, train your digestion, and fuel your mitochondria - is the thing that actually shows up with you at the starting line.

Sleep matters. Sunshine matters. Rest and recovery matter. Managing cortisol matters. Protein, carbs, and fat matter. Reducing inflammatory foods daily matters. High quality supplements matter. Mindset matters. It all plays into your day to day preparation, as well as the big day.

So yeah… game day matters. But think of EVERY day, a "game day."

09/23/2025

SIGN UP for our 5 week challenge! https://dfyd.circle.so/join?invitation_token=e2c5c4856854e8198bdcbdd62fa882f9ccb1cae0-d1410052-46dd-43fe-a915-862bfc8533c8

In a world that constantly bombards our bodies with hormone disruptors…
It’s no wonder you might resonate with some of these symptoms:

Heavy bleeding with your period — or heavier than what’s normal for you…
▪️Fibroids. Endometriosis.
▪️Gallbladder issues — maybe even removal.
▪️Sudden, rapid weight gain that doesn’t make sense.
▪️Feeling weepy… sometimes over the most ridiculous things.
▪️Painful periods, more cramping, more clotting.
▪️Mood swings. PMS. Depression. That irritability that hits out of nowhere.
▪️Your periods are lasting longer — bleeding for more days of the month.
▪️Migraines. Tension headaches.
▪️Even abnormal pap smears, past or present.

These symptoms are common — yes.
But they are not just part of “being a woman.”
And they are not things you have to suffer through silently.

They are signs of estrogen dominance — a hormonal imbalance that’s become increasingly widespread in modern women. And here’s the good news: there’s a lot we can do about it.

We can reduce our daily chemical load.
We can support the way our bodies naturally detoxify estrogen.

Simple things help:
✨ Starting your day with warm lemon water
🥦 Eating cruciferous vegetables like broccoli, kale, and arugula
💧Using castor oil packs to support liver and lymph flow

These small shifts, done consistently, can support your body’s brilliant design and bring your hormones back into balance.

If you’ve ever felt dismissed…
If you’ve ever been told “everything looks normal” while your body screams otherwise…

Now is the time to trust yourself again.

Come join the DFYD Inner Circle's 5-Week Hormone Reset Challenge and learn how to honor your body, rebalance your hormones, and finally feel like yourself again.

I’ll see you inside. 💛

SIGN UP for our 5 week challenge! https://dfyd.circle.so/join?invitation_token=e2c5c4856854e8198bdcbdd62fa882f9ccb1cae0-d1410052-46dd-43fe-a915-862bfc8533c8

09/15/2025

Still feeling off… but your labs are “normal”?

Let’s get something straight: hormone symptoms are not just in your head - and they’re definitely not “just stress” or “just getting older" (though chronic stress DOES play an important role, it's not to be shrugged off!)

What you're seeing in this chart is the reality for thousands of women navigating hormone hell… while being brushed off at the doctor’s office.

🌀 Heavy periods?
🌀 Breast tenderness?
🌀 Brain fog and mood swings out of nowhere?
🌀 Insomnia that wasn’t there before?
🌀 Hot flashes or vaginal dryness long before menopause?

These are biochemical signals, and issues that occur during perimenopause. And while we cannot fully control that stage of our life change, we CAN do things to improve the process and suffer less.

This chart breaks down just a few of the symptoms associated with high estrogen, low progesterone, and low estrogen states. These are three very common imbalances I see in women who feel tired, foggy, puffy, and burned out… even though they’re “doing everything right.”

But most women are never taught how their hormones actually work, how they shift throughout their cycle and lifespan, or how everyday things like stress, training load, gut health, and sleep affect them.

So we’re changing that.

💥 The DFYD Inner Circle is opening soon 💥
Inside, you’ll get real answers, real protocols, and real support — including:

▪️ A 5-Week e-Course to better understand your hormones and how to heal
▪️ Functional nutrition guides that break it all down simply
▪️ Lab testing guidance (if you want)
▪️ Targeted support for perimenopause, PCOS, fatigue, GI issues, and more
▪️ A badass community of women reclaiming their health

➡️ For now, screenshot this chart if any symptoms feel familiar.
➡️ Comment HORMONES if you would like more information on the upcoming 5 Week Course!

09/10/2025

I know you're in here! Who's ready to learn about their hormones??

Join the ✨ The DFYD Inner Circle - launching September 29th!

This is your sanctuary if you’re ready to stop outsourcing your health and start reclaiming your energy, your gut, your hormones, and your power.

FB is noisy, algorithms hide posts.
That means most of you don’t even see half of the value I share here.

So, I’ve created a new home for us:

A Circle community where everything is in one place.

Comment HORMONES below for more info, and join the kick off group to get a lifetime discount of 30% off membership!

NOTE: While this 5 week Hormone program within the DFYD INNER CIRCLE is geared more towards women, there will be plenty of wonderful resources for everyone!

09/10/2025

GALLBLADDER INFO ALERT! (And parasites. You’ve been warned)

It’s amazing the number of people I talk to who have been dealing with mystery pain and GI issues — and eventually, with no other real idea, the doctors will remove their gallbladder.

Sometimes the pain subsides for a time... but often, it comes back.

So the GB wasn’t actually the root cause issue.

Surprisingly - parasites may be!

Certain parasites (most notably Giardia and E Hystolitica, both of which you CAN get fairly easily right here in the US without traveling the globe) can sometimes cause that RIGHT UPPER QUADRANT pain, and may mimick what appears to be Gallbladder disease.

So, if you are struggling with that sort of pain with no answers, or your doctor is proposing surgery, reach out to me first! We can at least check and see - and rule it out as a possibility with an at-home stool collection test that will look for the DNA of not only parasites, but also give us a view of your overall digestive health, inflammatory load, and microbiome balance. (No microscopes here! Much more accurate)

And if you HAVE already had your GB taken out and are still struggling, let’s talk! Not only should we see if we can find that root cause, but you also may need to be on a good Ox Bile supplement to make up for the lack of your body’s own natural bile production now.

09/08/2025

Struggling with any of these issues?

▪️Weight issues (often with extra fat around abdomen and thighs)
▪️Thyroid issues
▪️Adrenal issues
▪️Fibroids
▪️Ovarian cyst
▪️Fibrocystic breast
▪️Menorrhagia
▪️Autoimmune
▪️Migraines
▪️Accelerated aging
▪️Decreased libido
▪️Fatigue
▪️and more

XENESTROGENS are "foreign” estrogens... essentially, substances that are close enough in molecular structure to estrogen that they can bind to estrogen receptor sites and block your real estrogen from doing what it needs to do.

Xenestrogens are tied with estrogen dominance, and early puberty. Other long term effects linked to persistent exposure and/or estrogen dominance include:

This stuff matters! Be mindful of chemicals and cleaning products, as well as conventionally-raised animal products and milk.

𝐈'𝐦 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝟓 𝐖𝐞𝐞𝐤 𝐇𝐨𝐫𝐦𝐨𝐧𝐞 𝐑𝐞𝐛𝐚𝐥𝐚𝐧𝐜𝐞 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐢𝐧 𝐦𝐲 𝐧𝐞𝐰 𝐃𝐅𝐘𝐃 𝐈𝐍𝐍𝐄𝐑 𝐂𝐈𝐑𝐂𝐋𝐄 𝐦𝐞𝐦𝐛𝐞𝐫𝐬𝐡𝐢𝐩 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 - 𝐥𝐚𝐮𝐧𝐜𝐡𝐢𝐧𝐠 𝐞𝐧𝐝 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐨𝐧𝐭𝐡! In addition to learning about the ways you can begin to rebalance your hormones and prevent future disruptions, we'll get into gut health (of course!) and even easy home DIY products and foods you can make to continue protecting your health! (Did you know you can make a safe odor-removing spray like Febreze in less than 5 minutes, with only 3 ingredients?)

𝑾𝒂𝒏𝒕 𝒎𝒐𝒓𝒆 𝒊𝒏𝒇𝒐? 𝑪𝒐𝒎𝒎𝒆𝒏𝒕 𝑯𝑶𝑹𝑴𝑶𝑵𝑬𝑺 𝒃𝒆𝒍𝒐𝒘 𝒕𝒐 𝒈𝒆𝒕 𝒕𝒉𝒆 𝒆𝒎𝒂𝒊𝒍, 𝒂𝒔 𝒘𝒆𝒍𝒍 𝒂𝒔 𝒂 𝒔𝒖𝒑𝒆𝒓 𝒓𝒆𝒅𝒖𝒄𝒆𝒅 𝒑𝒓𝒊𝒄𝒆 𝒇𝒐𝒓 𝒕𝒉𝒆 𝑭𝒐𝒖𝒏𝒅𝒂𝒕𝒊𝒐𝒏 𝒎𝒆𝒎𝒃𝒆𝒓𝒔 𝒐𝒇 𝒕𝒉𝒆 𝑫𝑭𝒀𝑫 𝑰𝒏𝒏𝒆𝒓 𝑪𝒊𝒓𝒄𝒍𝒆!

Defiant Nutrition

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