Connie Rutledge-Health/Wellness

02/21/2024

Life doesn’t have to be perfect, but you do need compliance. Take charge and end the struggle! Make up your mind that you want results. You’ve got this. 

02/19/2024

https://www.instagram.com/reel/C3flkebvLZS/?utm_source=ig_web_button_share_sheet&igsh=MzRlODBiNWFlZA==🤷🏼‍♀️ WHAT IS FUNCTIONAL NUTRITION⁉️🤷🏼‍♀️

My role as a functional nutritionist is multifactorial; I offer a therapeutic partnership with you to understand what your healthy diet looks like and together we look for root causes that create your symptoms.

Together we also create lifestyle modifications for you to layer into your daily practice. I call this your recipe for success.

It’s not a diet handout!

I offer a new framework to negate diet delusions so you can feel safe with your choices. You are unique and deserve a custom plan that ticks all the boxes for your complex system.

This is never a one and done process. We assess what’s going on, I’ll recommend a therapeutic plan to follow and we track your progress.

This commitment to your plan is key. It’s not a quick fix; healing takes time and isn’t a straight shot.

Our bodies are amazing and healing does happen. Let’s partner together: you deserve results.

05/26/2023

Take your Vit D! Every cell needs it! It’s a key nutrient for immune function and helps with calcium absorption! Check your levels, get up to 70-100 ng/ml! Don’t be afraid to supplement with a daily dose! Eating eggs, mushrooms, cod liver oil, salmon, sardines, trout will increase your levels!

04/16/2023

I love sharing tips for menopausal fat loss and general wellness tips! Thanks Kimberly prettyoverfifty.com for having me on your channel! 🥰https://www.youtube.com/watch?v=69gije5BeUo&t=175s

01/03/2023

There's a lot of advice out there and I know how overwhelming it can be to take it all in. I want to be a resource for you and share some of my favorite hacks that have helped me and my clients get results with weight loss, hormone balancing, and metabolic flexibility.



Avoid sugars, refined grain, and bad fats.
Eat plenty of quality protein, try to get 20 grams or more per meal.
When it's meal time, EAT a complete meal! Make sure you eat enough!
Let your body burn fat between meals. Don’t snack.
Be active throughout your day.
Consider intermittent fasting. Limit the hours of the day when you eat, try going 13-15 hours between dinner and breakfast. Start slowly with this one, give yourself time to ease into a fasting practice.


I'm excited to be teaching the principles of fasting and how beneficial it is for lasting fat loss and metabolic healing. Fasting is a scary thing in the beginning, but as you ease into the practice of mindful fasting and mindful feasting your body heals, you balance hormones, reset immune cells, and detoxify naturally. The best thing about fasting is it's free!!! You just need to understand how it works. I offer a 4 week program that teaches you how! Of course, there is not a one size fits all fasting practice, if you are a cycling women, you need different fasting techniques than a menopausal women. Learn how to build and support your hormones using food and fasting according to your cycle. I've lost 10 pounds of fat and inflammation this year and I did it through fasting! This is new information and I'm excited to share it with you! There is so much to say about this method!!!

Reply to this and we can get you scheduled.

09/19/2022

If you’ve ever struggled with dieting or have been a chronic dieter with little success, I want you to know this information. Let’s explore what we are capable of and how we are designed. Understanding how to master your metabolism is my jam! I am excited to share this cutting edge research by Jason Fung, MD who wrote The Obesity Code.

I think this might be a game changer for you.

Dieting long term is futile. After your initial weight loss, the plateau appears and it’s followed by an even more dreaded weight regain. Sound familiar?

Our bodies react to weight loss by trying to get back to set point status. We hope that our set point weight will decrease over time, but that doesn’t usually happen. Even if we eat all the right things. Our insulin levels still stay elevated.

Long term weight loss is really a two step process. Two huge factors maintain our insulin at a high level. First factor is the food we eat. We usually change what we eat when we go on a new diet. But we fail to address the second factor: the long term problem with those of us who continually lose and gain, lose and gain, is most likely due to a form of insulin resistance. Insulin resistance keeps our insulin levels high. High insulin keeps our high body set weight. This keeps us fatter that we’d like to be. We start to restrict calories, we start feeling hungrier, our metabolism decreases, slowing everything down. Our weight plateau eventually climbs back up even though we keep dieting and exercising becoming more and more frustrated and confused. Changing what we eat is not always enough. To successfully lose the weight and keep it off we must break the insulin resistance cycle. To break the vicious cycle we must have recurrent periods of very low insulin levels. Resistance depends on having both persistent and high levels. How do we do this? How can we induce a temporary state of very low insulin levels? We know that eating proper foods prevents high insulin levels, but it won’t do much to lower them. The fact is ALL food increases insulin to some point. The only way to lower it is to completely abstain from food. The answer we are looking for is FASTING.

Don’t panic, it’s not as restrictive as you might think! When we talk about fasting to break insulin resistance and lose fat for good, we are talking about intermittent fasting. There are many ways to practice intermittent fasting, you might start off slowly with extending your fast by eating a later breakfast and earlier dinner. This would be considered a 16/8 fasting window. It’s also referred to as Time Restricted Eating or TRE. We want to spend more time in the fasted state. This is not starvation, this is giving the body time to use up stored calories and lose body fat.

I can help you figure out the best way for you to go about this and succeed in long term fat loss!

My 4 Week Metabolic Mastery Plan might be a good fit to help you practice safe intermittent fasting with a diet plan designed especially for you!

07/07/2022

My favorite thing as a health coach is to help you feel good in your body! Understanding how your body works is key to health success!
If you are feeling like you're hanging by a thread,🧗🏼‍♀️ let's connect and figure it out!
connierutledge.com

07/07/2022

Every time we eat, our bodies produce insulin. All foods increase insulin production! The only way to lower insulin in the body is to eat less often!
Eat your meals...and STOP SNACKING!
Eat Stop Eat Stop***
Try it! Your body will thank you!

06/28/2022

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06/28/2022

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06/28/2022

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