https://www.rewildingnutrition.com/

Rewilding Nutrition by Jordan Zigler, Greeley, CO (2026)

09/24/2025

✨LIFEspan vs. HEALTHspan✨
Lifespan: how long we live vs. Healthspan: how well we live.

Throughout the years people have increased lifespan, but is that important if healthspan is decreasing? Healthspan is the true measure of a life well lived—years filled with vitality, not just longevity. We’re talking about more than just adding years to our lives—we’re talking about filling those years with energy, strength, joy, and purpose. Longevity matters, but it means little if the years are spent feeling depleted or unwell. By nourishing our bodies, supporting our minds, and caring for our whole selves, we can create a life where wellness is not only about how long we live, but how well we live each day.

09/22/2025

C A R B O H Y D R A T E S
Don’t get confused, this is not only about yummy bread goods🥐. Carbohydrates, in the form of glucose, provide a quick source of fuel for the brain and muscles. In the form of fiber, carbohydrates help provide fuel for our microbiome and ensure regular elimination of waste. And when combined with fat and protein, carbs help us fight infections, grow new body tissue such as bones and skin, and lubricate our joints.

Carbohydrate needs are highly bio-individual, and vary significantly based on one’s activity level, insulin sensitivity, digestion status, etc. Carbohydrates should mostly be chosen in the form of brightly colored vegetables.

✨Vegetables & Fruit: Local, in-season vegetables and fruits, with an emphasis on whole foods (avoid juices to retain fiber). Choose organic when possible, especially when consuming skins.🍊
✨Tubers & Squash: Local, in-season sweet potato, yams, taro, plantains, pumpkin, parsnips, rutabaga, etc. Organic is preferable, especially if eating the skins. Especially important for active, pregnant, or breastfeeding mamas.🍠
✨Grains & Legumes: Whole, organic, and properly prepared grains and legumes such as wild rice, quinoa, black beans, chickpeas, etc. Only consume if well tolerated and preferably after being soaked, sprouted, or fermented. 🫘

Technically, carbohydrates are not essential because our body is able to produce glucose from protein and some practitioners might even say since carbs are not essential then they shouldn’t be eaten. However, since carbs still have important roles - energy regulation, digestion, feeding our microbiome - high-quality carbs can still belong in a well-balanced diet. 🥕

09/19/2025

H E A L T H Y F A T S
In the 90s in America, there became a fad diet of eating low-fat anything. Unfortunately, that increased sugar in products, to replace the fat (fat gives foods flavor) and it also led to people consuming more unhealthy fats. So now, people tend to be scared of fats, but we need to focus on what is healthy fat?

Fats are required to fuel and build our bodies. The healthy fats found in animal and plant foods are a critical part of eating a properly prepared, nutrient-dense, whole food diet. Remember, each individual’s daily fat needs will vary based on age, activity level, goals, digestion status, etc. Fats play numerous roles in the body:

‣ They help us absorb the fat-soluble vitamins A, D, E, and K.
‣ They provide the building blocks for cellular membranes and hormones.
‣ They act as a calorie dense energy source, thus making it an important source for long, low-intensity activity.
‣ They help regulate our inflammatory response.
‣ They increase satiety.
‣ And, as an added bonus, they make food taste better.

✨Omega-3s (Polyunsaturated): Wild-caught fish & oils (e.g. mackerel, salmon, cod, herring, sardines & anchovies), egg yolks, walnuts, and na\o.
✨Omega-6s (Polyunsaturated): Organic, unprocessed nuts & seeds (e.g. pistachios, pumpkin & sunflower), and cold- pressed oils from blackcurrant, evening primrose, sunflower, sesame & flaxseed.
✨Omega-9s (Polyunsaturated): Organic olives, avocados, almonds, hazelnuts, and macadamia nuts, and cold-pressed oils from each.
✨Saturated: Organic virgin coconut oil and fats from pasture-raised animals (e.g. beef, pigs, lamb, bison, buffalo, elk, goat, etc.).

09/15/2025

P R O T E I N
My most favorite food group is definitely protein. Probably because I genuinely enjoy most protein products! But also, because, our body innately is drawn to protein. Our ancestors consumed protein, and when they weren’t eating protein it was mostly due to circumstances that didn’t allow them to. Many vegetarians I’ve spoken with have personally told me that they craved protein while pregnant. This is a beautiful example of the body’s innate wisdom — creating cravings to ensure the baby receives essential nourishment.

Proteins are building blocks for tissues, organs, nerves, muscles, enzymes, antibodies, hemoglobin, and peptide hormones. Maybe you have heard of essential amino acids that we need to get directly from food? There are some amino acids that can be made from other amino acids within our body, but the part that I love is that even though there are plant protein options available, the protein that is the most bioavailable and complete comes from high-quality, humanely raised animal sources.

As a basic starting point, we should aim for 1 gram of protein per pound of ideal body weight, and to begin I tell women to shoot for 100 grams of protein per day since women are typically underconsuming protein. However, our daily protein intake should be tailored to our physiological needs, goals, activity, satiety levels, and digestion status.

✨Meat: Organic, 100% grass-fed, pasture-raised ruminant animals (e.g. beef, pork, lamb, bison, buffalo, elk, goat, etc.).
✨Seafood: Wild-caught fish & seafood, preferably lower on the food chain (e.g. sardines & anchovies) to avoid bioaccumulation of heavy metals.
✨Dairy: Organic, raw, full-fat, 100% grass-fed or pasture-raised milk products (e.g. cream, milk, cheese, cottage cheese, etc.). Only consume if well tolerated.
✨Poultry & Eggs: Organic, 100% pasture-raised poultry & eggs (e.g. chicken, turkey, duck, etc.).
✨Nuts, Seeds & Legumes: Organic soaked & sprouted nuts, seeds, and legumes if tolerated.

09/10/2025

🍂September🍂
Many of us are about a month into school - maybe you’re a teacher, maybe you’re a parent (Hi, first time Kindergarten parent here 🥺), or maybe you aren’t affected by the school calendar at all.... but I do think regardless of where you are at, fall kicks in and we think we are going to relax after all the summer hype, but in fact, we are actually kicking into high gear as we go into the fall.

So then all of the sudden it’s easy to fall out of routine, (hi, 🙋🏽‍♀️guilty here!) I’ve been out of routine myself, but I try my hardest to keep things that are important to me within routine, even if it’s in a simpler form of itself.

✨Prioritize sleep - I try to make this a top priority as often as possible. For women and children, this is a great need physiologically. Men are able to cope with stress better and so they don’t require as much sleep as the rest of us.
✨Meals - relieve yourself of the pressure of some beautiful, gourmet meal. Scrolling on Pinterest is great for ideas or inspiration but it’s okay if your meal doesn’t look like the beautiful recipe book pictures. Focus on what’s important, getting in a quality protein, healthy fats, and carbohydrates. And simply choose ones that you and your family enjoy! Variety is important, but enjoying your meal is even more important.
✨Crock-pot: sometimes crock-pot recipes are meant to be an easy way to throw a meal together, and sometimes it can just be overwhelming. I recommend utilizing the crock-pot as a main way to get protein cooking and then the sides can be cooked separately.
✨Rice is a carbohydrate that often scares people - if you enjoy rice, then don’t be scared, eat it! I will, however, encourage you to soak your rice before cooking it in a tablespoon of apple cider vinegar. This is to make the rice more digestible and reduce anti-nutrients like phytic acid (which inhibits the absorption of some essential minerals).
✨Give yourself grace, remember that it’s all one step at a time.

08/12/2025

🌻Morning Routine🌻

I truly believe how we begin our day will make a difference in how the rest of the day will look for us. That includes our quality of sleep, movement, and what we are consuming.

Here are some simple tips that I would start with and I do most often:

💧Drink a glass of water upon waking: This will help rehydrate your body after a night’s rest and will help set the tone for the rest of the day. Additionally, this will initiate metabolism in the morning and help flush out toxins.
☕️ Drinking coffee after having breakfast will support blood sugar regulation.
🍳 Start with a savory breakfast and make protein a priority: High-quality protein in the morning will also support blood sugar regulation and additionally supports muscle growth. Ideally wait to eat fruits after you have had something savory. And try to opt for whole fruits rather than fruit juices (this is because the whole fruits will have fiber and fruit juices don’t). If you are going to drink juice, then try to find options that have no added sugars.
🧘🏽‍♀️ Eat intentionally: practice gratitude and spend time chewing. Chewing food thoroughly and not over-eating at meals helps to set the stage for proper digestion.

Blood sugar regulation is a trend in my tips and for good reason. We have been in a diabetes epidemic, including kids, more to come on this though, and we can change that. You can be in control of the trajectory of your health, your genetics does not have total control. It’s important to eat well in the morning and I also give the tip to know if you’re eating well by maintaining satiety until lunch. If you are hungry an hour after breakfast, then your breakfast most likely didn’t have enough protein.

The one thing I will remind people >>> these are generic tips to start with. Everyone is unique and it doesn’t mean that this will necessarily be the only thing that works for you or works at all to reach whatever goal you have, there might be other things going on that I can’t see unless I speak with you one-on-one.

08/05/2025

✨💧H2O💧✨

The most common thing I hear when talking about water is “water is boring.” I get that, I do, but let’s not make it boring then! Usually the people I can get on board to adding electrolytes and naming water tasty are the women, but once they convince their man to be on board, there is no going back and they are surprised they love this water concoction!

So, no need to make things fancy. Keep things simple, but also, by all means step it up if your heart desires!

💫 Add salt for electrolytes!
Our water is filtered and it takes out the natural minerals from the water. I’ve had people tell me that they p*e less once they add electrolytes bc then the body is actually absorbing the water instead of passing right through.

💫Add fruit! I simply stick with limes as my fruit of choice. Feel free to stay simple or make different flavors if you’re the type of person who wants to be creative!

💫 Stay away from gatorades and sportades for hydration after working out and sports. Coconut water is a better option and has electrolytes in it!

07/25/2025

✨Chronic Inflammation✨

Inflammation is one of the body’s ways of protecting itself — help fight off infections, increase blood flow to places that need healing, and generate pain as a signal that something is wrong with the body. Chronic inflammation is your body’s way of signaling that something is out of balance. It’s like a silent alarm going off in the background, but over time, it can lead to serious health issues by damaging cells in your body. You might not realize it, but your gut and your brain are constantly talking to each other. In fact, 90% of your serotonin (that’s your mood hormone) is made in your gut! The gut is often considered “the second brain”in our body. Chronic inflammation doesn’t just affect your joints or muscles — it can also damage your gut. This creates a vicious cycle that is hard to break.

The Western diet has increased inflammation because of the ultra-processed foods that are consumed. Omega-6 and Omega-3 are fats that play an important role in the body’s inflammatory response. Omega-3s “turn off inflammation” and are found in fatty fish and seafood. Omega-6s “turn on inflammation” and are found in seeds and oils. The ideal ratio of Omega-6s to Omega-3s in the diet is approximately 2:1, however, the typical Western diet is said to be closer to a 25:1 ratio. The good news is that we can influence gut health with food, which in turn, can impact inflammation and your mental clarity. By combining personalized nutrition with a deep dive into gut health, we can tailor a plan that reduces inflammation, supports mental clarity, and helps you feel better.

Unfortunately, many people are dealing with symptoms that are just considered “normal” — low energy, fatigue, painful menstrual symptoms are just a few examples. I want you to be living your best life NOW, not after getting a better job or when the kids are older, right now you deserve to have optimal health!

07/21/2025

SUPPLEMENTS

✨ Supplements can be a powerful tool—but they’re just that: a tool. However, it’s prevalent that people are choosing supplements on their own, maybe because they see an influencer recommend certain supplements or maybe because they’ve googled it 🤷🏽‍♀️

✨In my approach, nutrient-dense, whole foods are always the foundation.
> I only recommend supplements when they’re truly needed to support your body’s healing or to fill specific gaps.
> With labs and understanding your medical history, then I can see where there are nutrient deficiencies and am able to recommend what supplements can be used as support to your body.
> And then the goal is most supplements are used for a short time period, 4–6 months. There are times that they can be used for longer, but that is based on your body, there is no one-size-fits all!

✨HCl - hydrochloric acid - this might be the only supplement I would recommend to everyone. I’ve mentioned it before, but this is a foundational concern because it is tied to digestion working at all in the body! If you aren’t properly digesting, then the nutrient-dense foods and the other supplements don’t really matter anyway 😬
> A lack of HCl can cause various nutrient deficiencies and conditions such as H. pylori proliferation and with a practitioner, you could begin to support your gut.

✨So, real food first. Targeted support when necessary. Your body deserves both so you can start living your best life. Everyone deserves to be full of energy and have their body function at full capacity!

07/17/2025

✨LAB TESTING✨

To test or not to test. You can certainly support your digestion, gut, body without testing, but the truth is that testing helps narrow down answers much faster. We want to begin with knowing what is actually happening in your body - is there an infection or something else going on? It can be parasites, a fungus, or a bacterial infection. Is there a functional issue? Maybe the ability for your body to digest is impaired and we need to work on supporting the stomach and gastrointestinal tract.

The GI-MAP and MRT testing is where we will begin.

💫The GI-MAP uses advanced DNA-based technology to test a single stool sample. This tool can test for pathogens, H. Pylori, Bacteria Flora, Opportunistic Microbes (associated with SIBO), viruses, parasites, fungi,yeast, and inflammation.

>>>The following issues could be connected to subpar gut health: autoimmune diseases, symptoms of IBS, digestive issues (constipation, diarrhea), bloating/gas, acid reflux, difficulty losing weight, brain fog, skin problems (rashes, acne, eczema, psoriasis), mood disorders (anxiety, depression), inflammation, food sensitivities, low sleep quality, hormonal imbalances, sugar cravings.

💫The MRT is a blood test that helps uncover which foods or chemicals may be causing hidden inflammation in your body—by measuring how your immune system reacts to them.

It’s not just about allergies. It’s about identifying triggers that could be silently affecting your digestion, energy, skin, and more.

In a protocol, we would work together to take the foods causing inflammation out of your diet, support your gut, and then add the foods back into your diet with the idea that those foods that were causing inflammation won’t continue to do so because your gut will be able support your body appropriately.

✨ Curious if it’s right for you? Let’s chat!

07/14/2025

🤗 Becoming healthy didn’t happen overnight for me—it’s been a process!

There was a time I didn’t pay much attention to what I was eating, how I was feeling, or what my body truly needed. But little by little, I started learning more and then made changes.

✨Not all at once, not perfectly—just consistently and one thing at a time.✨

Now, as a holistic nutritionist, I get to support others in doing the same. 🤩
If you’re on a journey toward feeling better in your body, mind, and life—you’re not alone. And you don’t have to do it all today. 🌱

One small shift at a time adds up. 💛

07/11/2025

💧HYDRATION: One of my most favorite topics! 💧

If you meet me, then you know one of the first things I will suggest and talk about is water because most people aren’t properly hydrated! 😅 I carry around water that’s now nicknamed “ocean water” and it’s one of the first questions I get asked, what are you drinking? Water with salt and lime. Why? Well now, because I like the taste of it and can’t go back. But the initial start is because our drinking water is filtered, which means minerals are depleted. High quality salt will add minerals back into our water and truly hydrate our body. Additionally, Trace Mineral drops and coconut water are both good sources of electrolytes. Pure water and a whole-food diet are the best options to stay hydrated. Water is caffeine-free and sugar-free. It doesn’t deplete the body, only supports it. A whole-food diet contains more water than a processed-food diet due to the amount of fresh produce included.

💫Drinking water tips:
✔️Do your research to find a good source of daily drinking water.
✔️If you want to drink your tap water, have it tested to see what you are ingesting.
✔️Add lemon, lime, cucumber, or berries to water to create an infusion.
✔️Research good filtration systems for both your drinking water and your shower.

💫Electrolytes have four general functions:
✔️Control the osmosis of water between fluid compartments
✔️Carry electrical current
✔️Help to maintain pH balance
✔️Serve as cofactors needed for optimal enzyme activity

💫Signs of Dehydration:
First, there are early signs >>>
Thirst, fatigue, dry mouth, darker urine, cravings, muscle cramps, anxiety, headaches/migraines, degradation in memory and ability to concentrate

💫Chronic signs:
Heartburn, joint pain, back pain, constipation, colitis, exercise asthma

Rewilding Nutrition by Jordan Zigler

09/24/2025

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09/15/2025

09/10/2025

08/12/2025

08/05/2025

07/25/2025

07/21/2025

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07/11/2025

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