Megan Wiley Health

03/04/2026

Finally, we finish off our 7 Pillars of Health with Movement. Fewer than 25% of Americans get the recommended minimal amount of daily exercise in and far fewer get the optimal amount. Yet we know that exercise is one of the top modifiable activities we can do to improve our health.

Our bodies are not designed to sit all day and look at screens. Movement incorporates not only an exercise plan, but also simply moving during the day more. They both are essential.

What makes a good exercise program?
-Something you actually enjoy doing that you'll be consistent with
- Strength training at least 2-3 times per week
-At least 150 minutes of moderate or 75 minutes of vigorous activities during the week
-Flexibility and balance work

If you're new to working out or it's been awhile, it can feel overwhelming and intimidating. But just start somewhere. Go outside and walk for 10 minutes after you each lunch, do 10 squats after a work meeting. Build up from there.

Ready for a more concrete workout plan? There are SO many resources out there for this but it can be too much of a good (and not so good) thing. I can help you find the resources you need to start being more confident and consistent with what you do.

02/25/2026

Stress is the big elephant in the room that can often be the hardest thing to address. We can eat healthier foods, move our bodies and create a better sleep routine. But how do we really improve stress?

And do we really truly understand the ramifications of not addressing it?

We cannot heal with a dysregulated nervous system. Our bodies need to feel safe and secure to heal and it's more than breathing away your troubles. It's saying no to the things you feel you "should do." It's not taking on other people's negative energy or troubles. It's checking out from the constant scrolling. It's rewiring your brain and your habits to shift into a calmer state. It takes some work, but it changes everything.

Need help figuring this out? Reach out.

02/18/2026

Sleep, sleep, glorious sleep. Whether it's not getting enough of it or not getting good quality, lack of sleep is an invitation for mood swings, weight gain, hormonal dysfunction, increased pain and just all around crabbiness.

Similarly, lacking awake rest during your day piles all those things on too. Are you running from pillow to pillow all day without so much as a pause? Do you crush those workouts but don't take a real day off? Are you constantly multi-tasking throughout every single day?

Sleep is a foundational component to health and there are so many things that can disrupt it-from our minds not being able to shut down, to noisy bedroom partners to blood sugar dysregulation. Yes there are some quick win supplements that can sometimes help, but, like most things, it's working on some foundational practices, improving your gut health, eating for optimal sleep recovery and learning to shut your brain off, that make the biggest difference.

02/10/2026

Connection. The energy between you and someone or something. Relationships. Support team. Faith-based practices. Connection with nature. This will look different for every single person but having belief and purpose in something greater than one self is essential for health.

The often forgotten part of wellness but 100% necessary. Without connection, we have isolation and stagnation. We lack purpose. We cannot have optimal health or happiness.

And in a world where we are in theory so connected, never before have we been so disconnected.

Rarely does someone reach out for support with connection, but ultimately, it's always a part of the process.

02/06/2026

02/04/2026

I could go on all day about gut health and all the cool things about it. But the short answer is, it matters! 70% of our immune system is in our gut and our gut health is fundamental for our overall health and is often ignored by western medicine.

There are so many factors that go into gut health beyond just the food we eat-medications, pesticides, how well we're chewing our food, stress, etc.

There are many things we can do without testing, however, if you're really looking for a deep dive into your personal gut health, a GI MAP stool test can be an excellent resource to determine what all is in the microbiome of your colon, if there is undergrowth or overgrowth of certain species (especially pathogenic species that may be contributing to your symptoms and overall inflammation), how well you're digesting fats and producing the right amount of pancreatic enzymes and much more.

Curious if a GI MAP test is right for you? Send a DM or schedule a Discovery Call today!

01/28/2026

Fun comments to get from clients : )

01/26/2026

"Food can be the greatest form of medicine or the slowest form of poison." -Ann Wigmore

We are what we eat and nutrition is both very complex and simple. Eat a varied diet that is made up of mostly whole, unprocessed anti-inflammatory foods with a wide variety of vegetables, fruits, lean proteins, good quality fats and fibers and minimal sugar and alcohol.

Easy right? Ha, far from it. That all sounds good and easy until we're also dealing with things like breakfasts on the go, travel, our kid's crazy evening sports schedules, gut issues, the ever-increasing cost of foods and availability of these foods. Not to mention every influencer out there touting their way is the best way to eat (hint, not true!).

Start small. Try a new vegetable or fruit this week. Focus on increasing protein for one meal. Drink half your body weight in ounces of water. Don't try to change everything. And remember, it's all in balance.

Need help? We deep dive into all things nutrition and can help you figure out a plan that is best for you, your needs and your lifestyle.

01/22/2026

Perspective, an often forgotten aspect of health but arguably one of the most important.

Do you believe that you have the power to get better? Does life happen to you or for you? Are you a glass half full or glass half empty sort of person?

I get it, life can hit you pretty hard and beat you down so that it can be hard to see the positive. And those negative thoughts can keep on coming. But our brain looks for evidence of what it believes to be true so if we believe that we will never get healthy or it's all no use, we will find evidence of just that. And the same is true for the opposite. Which do you choose? To me, joy is a lot more fun and a lot less depleting and while I will never pretend it's all cupcakes and rainbows all the time, having a more positive perspective in life will serve us all well.

01/20/2026

When our bodies are constantly on the go and we're running in fight or flight mode, things are not going to work well. Our body is trying to keep us safe and if it doesn't feel safe, it's going to shut off things like digestion and hormones until it does.

Meaning...if we don't slow down and chill out a bit, we will continue to have gut and hormone issues.

Eliminating stress completely is not possible or good for us either, however, decreasing what is on our plate, including the expectations we put there of ourselves, and absorbing less of the stress around us, is. But it isn't easy. And this is exactly what coaching helps to do.

01/16/2026

There will never be a perfect time to do anything. You will never feel 100% ready and sure of yourself. Your work schedule, kids and family schedule, life schedule will never be perfectly aligned to make the change. But do it anyway.

In fact, it is often the things that makes us uncomfortable and a little scared that push us to be the best versions of ourselves. Just do it. Make the decision and move forward. Whether it is for your health or something else you've been mulling over, just go for it. Because any step forward is a step further than if you never took it.

01/14/2026

I ask every single client I work with, "What does healthy look like to you?" And everyone has a slightly different answer because health is so personalized.

Health is more than our lab values and data points. It is more than just checking off boxes in each category. It is how all these different categories interweave with each other.

Our foundational health is so incredibly important for anything we want to achieve and our health is only as strong as our weakest link. You could be crushing it with 6/7 of these but that last one is just pulling you down. And while we could add probably 10 more categories here, these 7 pillars of health encompass the majority of them and again, my goal is to keep it simple. Let's not overcomplicate it.

Throughout the next few weeks, we will break down and explore each of these categories and with every coaching client, these are areas we deep-dive into. The goal is not perfection, but balance. Come follow along!