Wholistic Health Boss

Wholistic Health Boss I'm all about empowering the whole body naturally so you fix what's going wrong and can get back to feeling like yourself again!

(W)holistic Health Boss helps busy, health-minded professionals take back control of their health by looking at it on a deeper level to find the missing pieces so they can actually fix what’s wrong and feel like themselves again. Using over a decade of personal training experience, training in Functional Diagnostic Nutrition and mastery of Transformational Coaching, WHB creates personalized health-rebuilding programs for clients that are realistic, sustainable and give them long-lasting results.

12/23/2025

ᴅᴀʏ 1️⃣2️⃣ ᴇᴍʙʀᴀᴄᴇ ᴊᴏʏ & ᴇᴘɪɢᴇɴᴇᴛɪᴄꜱ


We underestimate the influence mindset has on our hormones or the power of epigenetics. But ‘tis the season to be full of joy, happiness, and gratitude which can positively impact hormone health❤️.

Research shows genes determine only about 20% of health outcomes, leaving 80% to be determined by lifestyle choices, mindset, and environment. Epigenetics looks at the interplay of hereditary genes versus how they express themselves based on a person’s lifestyle.

Essentially your genes do not determine your health destiny. You can manage gene expression and boost hormone health by maintaining a positive mindset, a low-toxin environment, and making healthy choices.

The holidays are a time to reflect - to find gratitude in even the darkest moments for the lessons learned and to look ahead to the future💫.

So I’m leaving you with this last tip. If you do nothing else I’ve talked about this holiday season for hormone balance, simply embrace joy so you can positively influence epigenetic expression and your hormones.

Take a moment to write down at least 3️⃣ things that give you joy or that you’re grateful for daily.

This is how I end every day. As I reflect on what I’ve written over the year I can see vast changes in my body and life; the wins, the challenges I have overcome, and what I was able to appreciate even on the toughest of days.

Give your epigenetics and hormone balance a boost today!

👇 Let’s share what we’re grateful for below 👇
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12/23/2025

ᴅᴀʏ 1️⃣1️⃣ ɪɴᴛʀᴏᴅᴜᴄᴇ ɪɴᴛᴇʀᴍɪᴛᴛᴇɴᴛ ꜰᴀꜱᴛɪɴɢ


⚠️Warning: Consult with your Functional Health Practitioner before playing around with fasting if you suffer from more severe hormone imbalances and fatigue.

Introducing intermittent fasting can help offset the intake of carbs and sugars consumed this time of year to help balance insulin levels and positively influence hormones🌟.

There are a few philosophies around intermittent fasting and it works differently for different people. I always recommend easing your way into it.

Here is what I do that also has worked well for my clients to intermittent fast from carbs and sugars specifically:

🛑 Stop eating by 8 pm
😴 Fast overnight while sleeping into the next morning
🏋🏻‍♀️ Wake up with the sun and exercise
☕️ Have a coffee or matcha with ghee and full-fat coconut milk if needed after 8 am
🥗 Have your first “meal” that includes carbs around lunch

This is approximately a 12-16 hour fasting period giving your body a break from carbs/sugars, yet the ghee and/or coconut milk will still give you some fuel.

Intermittent fasting 2-3 days a week helps you become “fat adapted”- meaning your body will tap into fat stores for fuel and be less reliant on carbs for energy. Fat-adaptation promotes better balance and utilization of the hormone leptin which regulates fat distribution and loss.

Intermittent fasting doesn’t require much work at all, it’s just about being mindful of what you’re putting in your body.

If you overindulge, give it a try to help keep your hormones happy this holiday season🎄!

❓Have you tried intermittent fasting before❓
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12/22/2025

ᴅᴀʏ 🔟 ᴛᴜʀɴ ᴅᴏᴡɴ ᴛʜᴇ ɪɴᴛᴇɴꜱɪᴛʏ


Before diving into today’s topic, let’s redefine the word stress. Typically we think of mental or emotional stressors of life when hearing the word stress.

But…

🚨STRESS IS ANYTHING THAT CREATES A BURDEN ON THE BODY🚨

Stress can also be:
🍕Inflammatory foods
🥱 Poor quality sleep or staying up late
🧤External and internal toxins and…

EXERCISING INTENSELY WHEN THE BODY IS ALREADY DEPLETED.❌

Stress leads to inflammation - the root of all dysfunction, especially when it comes to hormones.

We tend to overindulge in naughty and nice foods this time of year - eggnog, cocktails 🍹, cookies 🍪 or other holiday treats 🧁. The common response is to “work off” all the indulgences at the gym. Seems reasonable, right?

But here’s the thing…

Intense exercise can stress the body more when it’s already depleted from indulgences, traveling, and holiday happenings. Hitting the gym hard after a late night, not-so-great sleep, indulging in holiday treats, or when dealing with a lot of emotional stress is the exact opposite of what your body needs.

👉This can put more strain on hormones such as cortisol, estrogen, thyroid, and testosterone - having the exact opposite effect of what you hope it would be doing.

Moving your body daily is essential for hormone balance, just be mindful of how depleted your body might be on a day-to-day basis depending on the stressors you might have encountered over the last 24-48 hours.

Instead of running, hitting the weights hard, or pushing yourself in a class, opt for restorative movement such as:

🚶🏻‍♀️A nice long walk
🧘🏻‍♀️A yoga class or pilates
🏋️‍♀️Interval training with 1-2 minute breaks to recover between sets

Trust me and your body. Turn down the intensity; your hormones will thank you 🫶

What’s your favorite restorative type of movement? 🚶🏻‍♀️🧘👇
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12/20/2025

ᴅᴀʏ 9️⃣ ʙᴇɴᴇꜰɪᴛ ᴏꜰ ʙᴏɴᴇ ʙʀᴏᴛʜ


Bone broth is a superfood for your immune system and digestive tract, where a LOT of hormone interactions take place, such as...

👉The conversion of thyroid T4 to T3
👉Conversion of glucocorticoids to androgens (steroid hormones)
👉Neurotransmitters such as serotonin and dopamine production

It is said that 80% of your immune system is in the gut. The immune system cells synthesize, store, and secrete hormones identical to the hormones of the endocrine glands (thyroid, estrogen, progesterone, testosterone, insulin hormones, etc.)

Bone broth nourishes your gut and therefore your hormones too 🤗. It’s rich in minerals for immune system function plus has healing compounds for the intestinal lining such as glutamine, collagen, glycine, and proline.

Bone broth is different from chicken, beef, or vegetable stock. It’s made by simmering bones🦴 (commonly chicken or beef), which is where all of the beneficial nutrients come from to support hormones!

Grab organic (and grass-fed if beef) bone broth from almost any store, or snag the or bone broth online.

Here are ways you can incorporate bone broth daily to support hormones through the holidays:

☕️Drink a hot cup of it with added spices; ginger, sea salt, and cayenne are great!
👩‍🍳Use it in any recipe that calls for any kind of stock or broth (gravy!)
🥘Make a simple soup of celery, carrots, sea salt, and chopped chicken (boil then serve)

Since Bone broth promotes overall better gut health by boosting nutrient absorption, there are so many other health benefits you’ll gain from it too!

❓What’s your favorite holiday recipe that you can add bone broth to❓
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12/19/2025

ᴅᴀʏ 8️⃣ ꜱɪɴɢ & ɢᴀʀɢʟᴇ


Did you know that singing along to your favorite holiday songs 🎶 can promote hormone balance?

And gargling water can too! I know this sounds odd, but it’s true, and both are so simple to do during the holiday season.

Singing and gargling stimulate and strengthen the vagus nerve. The vagus activates important organs and hormones…

👉Brain (neurotransmitter hormones!)
👉Neck (thyroid hormones!)
👉Intestines (more neurotransmitter, thyroid and other hormone activity!)
👉Liver (excretion of excess hormones!)
👉Pancreas (insulin and related hormones!)
👉Kidney (cortisol and DHEA hormones!)
👉And reproductive organs (estrogen, progesterone and testosterone hormones!)

Your vagus nerve also supports healthy digestive activity.

Good thing it’s super easy to strengthen your vagus nerve. Next time your favorite holiday (or other) tune comes on 📻 , sing your socks off to stimulate that vagus nerve.

You can also gargle water daily - do it long enough to feel challenging for the best results!

For the rest of my 12 Days of Healthy Hormone Hacks for the Holidays series, check out the posts, Reels, or Stories in my profile and comment with any questions you might have!

❓What’s your favorite holiday song to sing out loud to strengthen your vagus nerve?

I’ll share mine below 👇
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12/18/2025

ᴅᴀʏ 6️⃣ ʙᴀɴᴋ ꜱᴏᴍᴇ ꜱʟᴇᴇᴘ😴


Sleep often slips away during the holiday season as you stay up late…

⏱ Burning the midnight oil to meet last-minute work deadlines
🎁 Wrapping presents when kids or loved ones are asleep
💃🏼 Dancing or socializing the night away at holiday parties
🎅 Waiting for Santa or loved ones to arrive
✈️ Or by taking red-eye flights to save a few bucks

Have you noticed that even when you get 8️⃣ hours of sleep or allow yourself to sleep in after a late night, you just don’t seem to wake up feeling rested?

Our body has an internal clock according to the ☀️sun cycles. This internal clock determines specific times of day when the body does critical functions to help keep our hormones balanced.

For example, from 10pm to 2am, it…
✅ It releases human growth hormone to repair damaged cells and create new ones.
✅ Cortisol levels are at their lowest and melatonin hormone peaks to support restful sleep

And from 2am-4am…
✅ The liver and gallbladder do their deepest detox work to get rid of toxins

The body does not shift its internal clock if these critical sleeping windows are missed; it simply can’t perform these functions well, and our hormones take a hit ❌. Regularly staying up late can flip the cortisol rhythm, mess with melatonin production, and disrupt all other hormones.

Obviously, there are some fun-filled and valid reasons to miss some shut-eye this time of year, but you can make up for it by banking on sleep on the days you can get to bed at a reasonable time.

Every 1️⃣ hour of sleep before midnight is worth 2️⃣ hours of rest 🌟!

When you can, get to bed by 10 pm or earlier to bank sleep for late nights ahead, or to make up for the ones already had.

Getting good quality sleep 💤at optimal times will help you wake up feeling rested and support hormone balance through the holidays.

What time do you usually go to bed at night?? 👇

12/16/2025

ᴅᴀʏ 5️⃣ ᴄʀᴜꜱʜ ᴄʀᴜᴄɪꜰᴇʀᴏᴜꜱ ᴠᴇɢɢɪᴇꜱ 🥬



The holiday season is about to reach its peak, and all through the town, celebration cocktails are going down… meaning estrogen levels are on the rise ⤴️.

ONE alcoholic beverage can increase estrogen levels in the body for up to 24 hours, but this time of year, there’s bound to be more than one drink 🍹 with back-to-back holiday festivities not giving your body a full 24-hour break to normalize estrogen levels.

Aside from alcohol, we come in contact with more xenoestrogen-type toxins, such as plastics that increase estrogen in the body, this time of year.

Consistently elevated estrogen levels can contribute to estrogen dominance, weight gain, thyroid imbalances ⚖️, sleep issues 😴, mood swings 😵‍💫, and more.

But don’t worry about indulging this holiday season if you focus on crushing some cruciferous veggies 🥦🥬

Cruciferous vegetables are known for their anti-estrogenic effects. They contain a compound called DIM (3’3 diindolylmethane), which helps eliminate estrogen through the liver.

Most of them also contain chlorophyll (found in the green leaves), which aids in reducing estrogen through improved liver health.

See where you can incorporate some of these cruciferous veggies for the rest of the year and beyond...

💚Arugula
💚Bok Choy
💚Broccoli
💚Brussels Sprouts
💚Cabbage
💚Cauliflower
💚Collard Greens
💚Kale
💚Mustard greens
💚Radish
💚Turnip
💚Watercress

Some of my favorite holiday side dishes include roasted Brussels sprouts and arugula-based winter salads.

Keep that estrogen in check by crushing some cruciferous veggies as we wind down the year!

❓What’s your favorite cruciferous veggie? 🥦 I’ll share mine below
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Are you tired of getting the runaround from your doctor about your biggest, most annoying, and most frustrating health c...
12/16/2025

Are you tired of getting the runaround from your doctor about your biggest, most annoying, and most frustrating health complaints? 😩

Does bloating, digestive upset, joint aches and pains, migraines, breakouts, and allergies (the list goes on!) get in the way of enjoying everyday life? 🫣

Do you feel frustrated or lost because you know something just isn’t right with your body but you don’t know what to do about it? 😤

I totally get it; I’ve been there too. It wasn’t long ago that I was in your shoes.

And then I became a Functional Health Practitioner and...

👉🏼WHAT I FOUND WAS…

My gut was a mess!

It was leaky (really leaky!) letting all kinds of toxins into my bloodstream, and my immune system was in overdrive.⚡️⚡️

I also had a serious H. Pylori bacteria overgrowth problem – the reason for my migraines and mid-back pain!

I applied a systematic approach to healing and cleaning out my gut - just like tending to a garden - to address the root of the problem, targeted towards my individual needs, and that produced long-lasting results.🪴🌱

Join me this Wednesday at 2:30 pm PST / 5:30 pm EST to learn more about cultivating a healthy gut garden with expert speakers
Jeff Gunter
Julie James
and Lindsey Remmers

This is a chance to get on-the-spot coaching!

We’ll dive deep into:
🌱How thinking about your gut like a garden will help you understand how to nurture it.
🌱Identifying and mitigating environmental factors so your gut garden can flourish.
🌱Nourishing your gut garden with the right supplements and simple lifestyle shifts so the whole body can thrive.

🗓️Click the link in my bio to add this event to your calendar so you don’t miss it!!

Bring your questions - see you live!

🌟P.S. Can’t join us but have questions? Drop them below 👇🏼 and we’ll be sure to address them!

https://evt.to/xlb7db55xvk8

12/15/2025

Day 3️⃣ Go Green! 🍵



Inflammatory factors are on the rise during the holidays as we indulge in different foods or beverages that might have a more effect on the body, or as we encounter toxins while traveling and experience mental or that is common this time of year.

👉Inflammation is a root cause of hormone imbalances, low energy, and weight challenges.

It drives cortisol out of balance, creating a negative domino effect on other hormones such as estrogen, progesterone, testosterone, and thyroid.

Over time, constant inflammation (even low levels) can overwhelm the immune system, making you more susceptible to seasonal sickness and even autoimmune conditions.😩

Sure, you’re going to indulge during the holidays, and you can’t always control toxin exposure or the need to travel, but there are things you can do on a daily to calm the inflammatory fire.

To help you reduce inflammation daily - GO GREEN!💚

🍵One cup of green tea has an abundance of anti-inflammatory effects that can positively impact your hormones and digestive health. EGCG is an active green tea ingredient that modulates genes to produce an anti-inflammatory effect.

To contain the inflammatory fire 🔥, aim to incorporate a cup of green tea daily during the holidays.

This is such an easy task! You can grab a cup of green tea almost anywhere while traveling, or pack it to always have with you.

It’s the perfect drink to start your day or keep you warm when it’s cold outside.

As mentioned on tip day 1, filling up with fats supports hormones, and one of my favorite fat-bomb beverages is a matcha green tea latte with full-fat coconut milk and vanilla bean ghee.

This keeps me feeling full and energized for at least 5 hours, plus it has all the added anti-inflammatory benefits. 🤗

What’s your favorite type of green tea or way to drink it? 🍵

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