Cara Marrs Wellness at Nutrition Prescription, Inc

11/13/2025

I'm currently feeling very mixed emotions about sharing nutrition information on the socials going forward but I thought this was important.

This week in my classes we discussed sports nutrition/exercise. To piggyback on my post 2 weeks ago I want to stress that aesthetics should not be the reason we are active. It's OK to have it be a component, but it is not the number one reason.

My students and clients learned that the 3 pillars of lifelong health in regards to physical activity are:

🧘 A flexibility or stretching practice

🏋️‍♂️ Strength training

🏃 🚲 🎿 Cardiovascular exercise

In Colorado, we have to remember this is the fittest state, and if you live in the mountains, then the levels of what is 'normal' exercise skyrockets. It doesn't have to be extreme, we need lifelong movement.

Here are the real benefits of lifelong physical activity:

✨ improved bone density
✨ enhanced immunity
✨ decreased risk of cardiovascular disease and diabetes
✨ decreased risk of certain cancers
✨ reduced incidence of mental anxiety and depression, and some forms of dementia and PD
✨ improved sleep
✨ improvements in circulation and lung function
✨ improved cognition
✨ resistance to injuries from falls
✨ longer and higher quality of life in later years

* I'd like to point out that the sleep, bone and immunity component tips far in the opposite direction when you do not eat enough and are in LEA or low energy availability

We also learned about anaerobic and aerobic energy systems and how and when our body uses different fuels, i.e. carbohydrates and fat. Once again- carbohydrates are protein sparing.
Eat enough calories & carbs and your body will not break down its muscle stores for fuel.

This is just a reminder that movement is not to look a certain way, it's to lead a healthy long life.

I was looking at old training logs from '08 and '10 that I found. I noticed that I listed my weight quite often. My main focus was getting fast and weight. I've always been a good eater and I've limited restriction but I saw where my mind was. I wasn't thinking about the points above. There was, however, a sheer joy which I love.

Do it for happiness and health, not punishment ❤️

11/13/2025

In case you did not see in the Steamboat Pilot, this is the full article that was in the paper as part of the Mental Health minute series.

Where to start for women when they start to feel and see midlife changes because that time of life can really be challenging and leave women feeling very alone.

For many women as we head into midlife, changes to our physical and mental health may take us by surprise. Often, those surprises can leave us feeling alone and bewildered. While we are navigating our...

11/07/2025

OK, continuing on my "what my students are learning this week" posts. This week is all about Energy balance and healthy bodyweight.

In some ways, this is one of my favorite chapters because I get to dispel so many mistruths and teach the students what I try to impart with my clients.

There is so much nuance to this subject, and there's nothing wrong with wanting to lose weight if it's going to increase your health, obviously it's a positive. This is an area I've been helping people with for almost 2 decades, it can save your life. There are however, as many dangers to going too far and under fueling as there is from obesity and the related chronic diseases, whether that is intentional or unintentional or achieved with or without medication. What factors affect people being able to lose weight? Are we all the same? The answer is no.

We all get on 'Big Pharma', but do you know that wellness and the diet industry is much larger @ $70B a year and here we are sicker than ever. When I hear about people with no credentials pushing GLP -1 drugs on postpartum mamas or harmful diet propaganda targeted at women in midlife, or those trying to profit off of people's desires for a healthier life, I will never stop pushing back. It's my hill to die on.

Next week I'm going to make a series of posts about the delicate subject of weight management and I want your questions. As always, I really encourage you to drop them in the comments but I find that people often feel more comfortable private messaging me and that's OK.

I think at the core, simply understanding what happens in the body in regards to feasting or over nourishing, when we need to draw on our stores when in a more fasted state, and what happens when we go beyond glycogen depletion from too few calories and carbohydrates ( in the short and long term), is vital information for everyone

The goal is strong so that you can visit places like this or simply be comfortable tying your own shoelaces and taking your beloved dog for a walk.

It really doesn't have to be so predatory, it can come from a place of compassion, caring, and love.

Always remember, knowledge is power✊

11/04/2025

When millions of people are (now purposefully) being kept from SNAP benefits, it feels awkward even posting about food, but I still need to make sure that you're feuling yourself correctly.

Over the last week, clients have told me that where they falter is lunch, skipping or just having a salad. and we were discussing the benefits of not skipping meals:

✨Proper recovery
✨Balanced blood sugar
✨Decrease in afternoon slumps that lead to binges
✨ Weight mngmt

I thought this was a great example of something easy to make, if you're working from home. This is also something that you can make in advance at breakfast or the night before to take with you for lunch. Before my workout this morning I had just about a 1/2 cup of homemade granola with some almond milk and 2 chicken sausages with tea and honey.

This morning, I went to body pump, hit the treadmill for about 25 minutes afterwards and then the sauna. I had to run errands right afterwards so when I came home, I made an early lunch before my workday starts.

Higher fiber English muffin, ~2oz deli turkey sautéed in the pan with 1 thick slice of cheddar cheese, 1 egg, and ~ 1c power greens mix, also sautéed.

Because I was in the sauna, I had a packet of lemonade LMNT which is one of the only flavors I actually like of theirs, except for the chocolate ones I like in coffee. It is kind of late in the day, but I'm having an iced coffee as well because I feel like it 🙂, with honey and almond milk, lunch also had blackberries on the side.

I feel really satiated and content after eating this

When I suggest something like this for clients, quite often they say "oh I could never eat that much", this is not too much! When you do not recover and fuel , every time, the resulting blood sugar crash and snacking ends up being a lot more calories than this. I have certainly fallen prey myself. If you are active, you need to fuel your muscles after the workout, that includes protein AND carbohydrates. I don't worry about adding fat as it always comes along for the ride with everything else.

Stats:
~450 calories
~ 30g protein
~ 45g carb
~ 7g fiber

Nourish to flourish & carbs are protein sparing 🧡

10/31/2025

Happy Halloween friends 🎃

My yearly reminder because all week I had clients and friends already talking about the guilt of getting into the kids Halloween treats.

No need to beat yourself up. Holidays are supposed to be fun and they add excitement to our lives. I am forever team big holiday and big birthday. My family for one is full of fall birthdays!

If you live anywhere like Steamboat, Halloween has already been going on for days. For us, throw in a birthday and I can see how it's easy to start feeling out of control. Stop and take a deep breath, we are all in it together.

The best advice I can give you is to enjoy your treats, but keep moving and heavily sprinkle in the nourishing food in between. No need to stress too much, but also no need to get totally derailed.

Start November with a nourishing breakfast and get your heart rate up! If you are local and want, come drag yourself out of bed tomorrow morning because I am going to try to do the same by getting to a class in the a.m. Your health is absolutely about a lifetime of consistency and moderation more so than short term indulgence. While I have several new clients starting right now and always advocate that before the holidays is the best time to dive into your health, it's about your health, and not misery.

The scariest ghouls and goblins will always be the no fun, no carb zealots, and the 30 day extreme resets. Run away as fast as you can!

🖤☠️ 🧙 👻☠️ 🧙 👻🖤

10/27/2025

I guess we need a part two with the questions that I received. I always encourage you to ask questions publicly because I guarantee somebody else has the same question and would love to hear the answer.

🥩 One of the qualities of dietary protein that would make it problematic in the youth scenario that I described, and make it beneficial in adults trying to lose weight is the fact that protein is extremely satiating. In the youth, we do not want the high protein to come at the sacrifice of carbohydrates, and the same certainly goes for active adults. These macro nutrients do not live in silos, they work synergistically.

🫘 When we pair protein with our carbohydrates, in addition to fiber, it helps us avoid those very high spikes that we get with more simple and processed carbohydrates. Of course, those are the types of quick energy carbs we want while we are exercising or we're in need of quickly rising blood sugar.

🥩 While everyone has different needs for protein, a rule of thumb for most adults is to aim for 25 to 30 g of protein at each meal, at least. If you hit that then you can add from there.

🫘 Is there a window that I need to get protein in after exercise? Historically the answer is yes, but there is some research to show that your overall protein intake within a 24 hour time is most important. I have consistently witnessed however, that when you are getting 20 to 30 g of protein within 45-60 minutes of exercise, especially for women, I find that they report faster recovery. For myself, this is typically true as well.

🥩 Animal proteins are about 90% on the digestibility scale and plant proteins are anywhere from 60 to 90%

🫘 Fun fact, moist cooking methods increased digestibility, whereas frying may have the opposite effect

🥩 One of the most challenging parts of balancing your diet is to get enough protein while also hitting your fiber goals, which is at least 25 to 30 g a day. If you focus on plant and animal proteins throughout the day, if you are an omnivore, it will help you hit those goals easier with beans, whole grains, etc.

🫘 Remember, carbohydrates are protein Sparing! Say that again

To be continued

10/23/2025

Follow up to the protein post yesterday. We are discussing protein in my classes this week, a few snippets

🥩 In youth that I was referencing yesterday, the high protein intakes are not harmful in themselves, what is damaging is when it comes at the expense of them NOT having enough carbohydrates in their diet

🫘 Body protein is responsible for structure and movement (muscle tissue), enzymes and hormones, antibodies and immunity, they act as a transport system (hemoglobin in red blood cells carry O2 throughout our body), they help maintain fluid and electrolyte balance, acid base balance, and blood clotting

🥩 There is no specialized storage 'pool' for protein for energy in our body, like glycogen for glucose and triglycerides in fat cells. We don't want to draw on amino acids ( the building blocks of protein) for energy because that means breaking down the protein within our body. This happens when we eat diets that have too low carbohydrates or are very low-calorie. When protein sparing energy from carbs and fat is lacking the need becomes urgent and the body dismantles its tissue protein to obtain amino acids to be converted to glucose for energy. We cannot turn fat into glucose, and every cell in our body uses glucose. Also excess protein will be turned into glucose or fat.

🫘 Complete and incomplete or complementary protein. Animal protein is complete and has all of the 9 essential amino acids, many plant proteins are lacking a few but when paired together they are complete ( rice and beans).

🥩 Do most people in the US consume too little protein? No. We are overfed as a society in general. With that being said peri/menopausal athletes, the elderly, chonically ill, those on restrictive diets, veg/vegans without proper knowledge, certainly those with eating disirders, kids, and those in poverty may be at risk.

🫘 How do I decide protein needs for individuals? After converting weight in kilograms, I use multiplier of 1.2-1.4, 1.6-1.8 or even 2-2.2g/kg x weight in kg. I highly suggest working with a professional to figure out your needs because some of the recommendations are outlandish. It depends on your weight, history, activity level and type of exercise, not blanket rec's.

🫘 🍣 🥩

10/21/2025

Fueling your kids may be different than fueling yourself ✨

Over the years I have worked with many youth athletes under concern for either failure to gain appropriate weight or unexplained drops in sports and/or academic performance.

Something many parents do not realize is that their dietary restrictions or preferences can spill over into the child’s world. I've talked about this before and it's time for a refresh. What I often see is that the parents are making choices like cauliflower rice instead of rice, or zoodles instead of pasta, or just beef sticks as a snack. The kids end up eating the same foods, but they are lacking in all of the macros and calories the kids need. Many parents may be monitoring their carbohydrates, taking medication's that curb their appetite or trying to increase protein in large amounts and unintentionally the kids meals are affected.

If we look at protein recommendations for an 105 pound or 47kg child, the recommendations are .95 per kilogram. That leaves us with a need of around 44g of protein a day. If I add the multiplier of 1.6 to 1.8 g/kg for our very active kids, thats 75-84g/day.

What I’m seeing is children that size consuming 100-130g of protein a day but their carbohydrate intake is too low. Protein while very important, can fill them up and leave less room for carbohydrates, something that our kids, especially the athletes need in high amounts for energy.

Youth athletes, 10 to 15 years need 60- 65% of their calories from carbohydrates. Fruit, starchy vegetables, beans, whole grains, etc. The preference is for higher fiber complex carbohydrates, and simple carbohydrates more around activity, but we need to make sure we’re not restricting lower fiber carbs if the child prefers them ( white bread or tortilla) as long as they’re getting fiber from other sources throughout their day.

Without the proper carbohydrates, they will not have the energy for normal activities of life as well as sports, and we can see a flat lining on the growth chart and a slump in academics, mood & sports.

Kids shine with proper fuel and so do we! A little bit of planning can meet everyone's needs. ✨

Questions?

📷: in Moab

10/17/2025

We have to talk,

The purpose of exercise is not to shrink your body!

The sole purpose of exercise is not to shrink yourself down to sinew and skin, it's strength. The side benefit is aesthetics.

The purpose of exercise is to ^ your cardiovascular fitness and to build muscle, while doing wonders for your mental health!

The purpose of outdoor exercise is to clear your mind, ground yourself in nature, explore the natural world by yourself and with others. Time in nature is life-giving. If we don't spend time in nature, we don't respect it. Bury me under an aspen tree, not a squat rack.

I am so tired of the message that the only thing we're supposed to do is exercise to shrink ourselves, weight and fat. I live in the mountains of Colorado because I want to be outside. I want to run, ski, hike, explore and adventure.

Just b/c you're in perimenopause or menopause does not mean that you are supposed to only be in a gym or walk for steps. If that is what you love, perfect, that is what you should do!

In the last month, I had a 45 y/o woman tell me she stopped running because it is "bad for hormones" although she loves it

I had someone tell me they quit cycling simply because they have to eat more when training and they can get away with less lifting weights!

When I told somebody I have been going to body pump 2x week again and how great it's been, they told me that was "bad for me" exercise.

I had someone in a class that I taught this summer tell me that they only work out in the gym now because the owner told her that's the only exercise good for her in menopause.

I have had people many times recently tell me that pilates, yoga and barre are 'not real exercise' and 'bad' in menopause. What?!

Do what the hell you like. I don't only want to be in the gym all day and if you do, great! I lift and push myself, I'm going to hard classes 2x a week & hot yoga. Other than that I'm outdoors because it's soul filling!

The role of exercise is not to shrink your damn body, period.

We all want to look good but that is NOT the only reason to eat well and exercise.

Do what sets your heart on fire!

How about encouraging women to simply start moving, the grift is exhausting.

The end

📷: pardon the blueberry in my teeth 😊

10/07/2025

New fall offering 🍁💪

Last week I was talking to a young client of mine and at the end of our appointment, he asked a personal question about what I do at the end of my running/racing season.

I was telling him that I had decided a month before to totally revamp everything I've been doing in October, and start focusing on myself. I always lead a healthy lifestyle and I have for decades, but I haven't given myself enough real focus in recent years to really dial everything in like I do for everyone else.

I told him that from October until the end of the year I designed a program for myself and I had specific goals. I wanted to start the new year as the best version of myself that I can be. That in turn sets me up for next year.

He said "Cara, you're on a winter arc "
I laughed, but you know what, he was right and that's not a term that's just for 20-year-olds. It's just about really optimizing October until the end of the year. For me, it's a great time because I'm not spending so many hours on endurance, I can dial in my exercise and nutrition, and enjoy the slower pace of fall.

Fast-forward to a few conversations with friends and clients who wanted to join and I decided to bring you along if you'd like!

I have always told my clients that the first of the year is not the time to start anything, don't put it off. It is always better to start in the fall and get yourself through the holidays and the darkest days of the year in a great spot.

So, I'm offering a package of 1:1 appointments with me from now until the end of the year, spread out as you would like to work on goals, lose weight, change your exercise ,work on your G.I. health, or whatever it is that you need to focus on. There can be additions like hormone panels or G.I. tests, anything you need but the base is the 4 appointments for accountability to keep you on track. Just as I'm doing for myself

I am super fired up about this for myself and I hope you'll join for yourself. Leave me a comment, send me a DM or an email nutritionprescriptionco@gmail.com for more info

Yes, space is limited, a few people have already joined, but my goal is to get you in if interested b/c YOU are important!

🍁🧡

10/01/2025

Welcome October 🍁

My weekly post on what my students are learning & what I think you need to know: last week was the digestive system and gut health (I'm a week behind here- content creator I am not:)

1. What are the organs of the gut?
🌱The organs of the gut are the mouth, esophagus, stomach, small and large intestines and a**s. The liver, gallbladder and pancreas assist the gut with digestion of food.

2. What is gut health?
🌱This refers to our gut microbiome, as well as the function of the organs, tissues, and membrane that make up our GI system. Our Microbiome is trillions of microbes that are both helpful and potentially harmful, including bacteria, fungi, and viruses that naturally live inside of us. We want a gut where the microbes are working in harmony.

3. Why is gut health important?
🌱The gut and its organs breakdown the food that we consume and help us absorb the vital nutrients that our bodies need to function. The gut microbes oversee digestion, boost our immune system, and aid in weight regulation and things such as blood sugar stabilization

4. What is the link between a healthy gut and better health?
🌱 There’s a delicate dance in our bodies between beneficial bacteria and potentially harmful pathogens in our gut. When that is disrupted, we are in dysbiosis. For instance, our gut is home to 70% of our immunity which relates to how well our body fights infection, it is critical for immunity. Beneficial bacteria basically compete for space with harmful microbes keeping them in check. Our gut health and microbiome is now linked to heart disease, Alzheimer’s, depression, cancer, obesity, and certainly the large rise in colon cancer that we are seeing.

5. Mental health and gut health?
🌱 As mentioned, much of our immune system, and majority ( 90%) of serotonin production is in the gut. If our microbiome is not robust, our immune system and even hormones are compromised. We have an entire system that removes excess estrogens from our body, more later. When serotonin levels are low, we can experience depression and anxiety, as well as disrupted sleep, wound healing, and libido

The gut is truly the epicenter of our health and should be a main focus 💫

09/24/2025

Common questione in my office this week, let's talk where to start in perimenopause and menopause .

How to determine where you are in the journey. What are the first steps whether 42 or 55. Yes, it is more than likely affecting your energy, mood digestion , pain, sleep and well- being.

Fertility/hormones shift in our later 30's, but ' peri' is marked by more of a significant decline and flucuations. The most common age for symptomatic perimenopause is mid 40s to early 50's and most common for menopause being ~49 to 54.

I have seen clients naturally go into full menopause at 38 - 40 years old, and also 60, those are more the exceptions. I have women coming to see me now in their 30s and early 40's very worried about perimenopause. Many we find are not there yet but in turn are not fueling properly, not sleeping, dehydrated, over ceffienated, are not doing enough exercise or doing too much. While awareness is imperative!, do not stress yourself out at 37 or 40 and then go into menopause at 55, spending 15+years worrying.

I also also see too many women 50 -55 years old still cycling and wondering why they do not feel well, and STILL no one is mentioning anything about menopause! You can 100% have a regular cycle and be deep into Perimenipause🙋‍♀️

Simple steps to start:

1. Diet first. Hormonal changes can disrupt our digestion and for some women blood sugar balance is compromised. Have someone like myself look at what you are eating and your labwork. Unhealthy gain is concerning, but under eating and the dire consequences associated are serious. We need to analyze your nutrient intake

2. Get a baseline of bloodwork, comprehensive with hormones. The baseline coupled with your symptoms is the best way to determine if you need any interventions. I suggest a blood draw closer to days 22-28 if cycling or doing a Dutch hormone panel.

3. Armed with that data I can help with lifestyle modifications and your OB/GYN or provider can help you move forward hormonally if indicated

4. A caring ear is what you need, and someone knowledgeable to help coordinate and point you in the right direction. This is a part of every woman's life if so privleged

🙏