Mountain Rebalance

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Mountain Rebalance

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Janel Anderson ☀️Nutrition and LIfestyle Medicine

Helping midlife women understand their body and improve health.

🌀Podcast-Midlife Wellness In The Mountains
💃🏽Empowered Midlife Club

03/04/2026

🌀One of the most common questions I hear:

“Should I take an omega-3 supplement?”

The answer isn’t automatically yes.

If you eat the right foods, many people can get enough omega-3 fatty acids through diet alone.

But there’s a catch…

🌀Not all omega-3s work the same way in the body.

This post breaks down what actually matters.

Save this for the next time you build a meal.

As a functional nutrition practitioner, doctor of natural medicine, and someone who cares about health and wants to age my best so I can keep playing outside for decades- I personally shoot for 2 g of omega-3 fatty acids a day and I try to get a marine based fatty acids at least three days a week

What about you? Do supplement? Do focus on omega-3 fatty foods?

🌀💙 Janel

03/03/2026

🌀Remove confusion, judgments, overwhelm and pressure from midlife health.

When you understand what impacts your symptoms and all your hormones in perimenopause and menopause ……..

…. And when you clearly understand the tools you have to choose from to find relief….

….You get to choose what works for you, your body, your goals, your values, and where you are in the process.

I mapped it out for you to make it clear

🌀Symptoms + What drives them + Tools

There’s no right or wrong

🌀But there is a way that works for YOU and finding clarity feels incredible

🌀This is for women who like to choose what’s best for their health and their body, not just listen to someone else

Comment MAP and I will send it to you

And yes, this ski sunset was off the hook!

🌀💙 Janel

02/26/2026

🌀 Which ones resonate for you?

What did I forget?

It’s wild how much is shifting, but it’s even wilder that no one taught us this….. and it can feel overwhelming

There is a method to the madness, and there is a way to find relief

🌀But there’s no right or wrong way

🌀And it looks different for all of us because there are so many different things impacting our hormones and our biology

Learning about the process can help you find the right tool for relief at the right time

🌀Sometimes we have the capacity to make changes but other times we need a quick fix right away.

🌀 Sometimes it’s a physical tool we need like herbs, or nutrients, or HRT

🌀 Sometimes it’s a soul tool we need like venting to a friend, a walk in the sunshine, or rooting into cyclical wisdom

Give yourself a break. A lot is changing and this happens over years

3 ideas to help-

🌿Herbs like lemon balm, passionflower, or chamomile

🌞 Go for a walk outside and play ‘right now’ where you go through what you see, smell, feel, hear

🌀Find support that understands the process and that sees all of you- mind, body, and soul

💙 Follow, like, comment or share if this speaks to you

It still takes a villiage and you don’t have to power through it 🫶

💙🌀 Janel
The Empowered Midlife Club

02/25/2026

🌀 This is a juicy and sweet discussion about mental health and living boldly in midlife.

I met my dear and wise friend back in Colorado. You are going to love her

Nancy is a licensed therapist, yoga teacher and published author

🌀 Listen anywhere you find your podcasts or find it here or give a shout and I’ll send it to you

🏔️💃Midlife Wellness In The Mountains episode 36

02/24/2026

🌀 The magic formula to-

Balance hormones
Boost energy
Support sleep
Burn fat
Build muscle
Sharpen focus
Balance mood
Rock midlife

🌀Formulas rule because you can adapt them for your personal preferences BUT it gives you guidelines to make it easy and clear.

Comment “Glow” and I will send you the recipe book or

Save this post as your guide

if you’re in the empowered midlife club, the recipe book is in your library

🌀💙 Janel

02/23/2026

🫶Truckee Tahoe Women- We hope to see you Thursday

Mental Health in Midlife

🌀Dr Jocelyn Kreiss- Integrative psychiatrist, Yoga teacher, Acupuncture

🌀Janel Anderson- Nutrition and Lifestyle Medicine, Doctor of Natural Medicine

Join us 🫶

02/22/2026

🌀Anyone else feel frustrated that society wants us to erase the signs of living, loving, smiling, playing, crying, failing, learning, growing, etc?

How insane is it to live fully, enjoy life, and grow wiser….. but then feel pressure to erase all the signs of it from our face??

What the actual f* ?

Who’s rules are these?

02/21/2026

🌀 Fad diets, bio hacks, and supplement stacks are sexy AF and have a place….

But don’t overlook or underestimate the most powerful tools to impact health

As I often say to the women I work with, I know you know it, but are you doing it?

Making these regular parts of your everyday life makes it easy and I love lists to help me remember what matters most

Here’s your list to save-
🌀Prioritize sleep (quality and quantity)
🌀Chew every bite (digestion matters)
🌀 Stay playful
🌀 Love your people (oxytocin rules all)
🌀 Take a moment to exhale mindfully
🌀 Look at your p**p, it tells you a lot
🌀 Sunshine daily and dark nightly
🌀 Drink water
🌀 Dirt rules
🌀 Move intentionally (adapt in midlife)
🌀 Eat real whole colorful foods

Then, tricks and hacks have a place but most of us are skipping the biggest hitters

What would you add?

🌀💙 Wildly, Janel

02/16/2026

In menopause, cholesterol often rises, but there’s a story and it matters.

Your physician looks at this through a medical lens.

In functional nutrition, we look at this through a health lens and and look for the story and trends:
 • Triglycerides (metabolic health) • HDL (protective capacity + ratio) • LDL particle size (risk behavior) • CRP and Homocysteine (inflammation) • Blood sugar, AIC, glucose + insulin (metabolic health).

Midlife isn’t just about chasing perfect labs.
 It’s about understanding your physiology and knowing how to work towards your goals.

If you’re interested in whole person health, Stay curious. Ask better questions.
 That’s how we age strong and that is where we have opportunities to improve how our body functions, feels, and ages.

As always, this is not medical advice but instead empowering education about your body. Work with your provider.

If you are interested in Nutrition and Lifestyle Medicine and a Whole Person approach to midlife health, follow, like, share and
Let’s Do This.

🌀 Janel

02/12/2026

🔥Midlife is not about working harder it is about aligning with your changing biology and tapping into your unique body as a whole

🔥10 things to check if you are feeling fatigue but ‘doing all the things’

1. Ferritin and Iron. This relationship is nuanced but key for energy

2. Digestion and Absorption. Even if you are eating all the best foods, your body needs to break down and absorb those nutrients.

3. HPA axis and optimal cortisol. Our sensitivity to cortisol changes with changing hormones and it’s not just about emotional stress

4. Blood sugar swings that are “normal” but causing crashes and potentially creating insulin issues. This changes in midlife and goes beyond food. Check fasting insulin, A1C, and fasting glucose and tap into how you feel between meals.

5. Chronic inflammation. Acute inflammation is obvious but chronic inflammation can go under the radar yet cause problems including mitochondrial issues, digestive issues, and problems with energy production.

6. Optimal thyroid function. Beyond TSH this includes looking at T3, T4, and thyroid antibodies to be sure the system is working well

7. Histamine issues. This can be an issue in midlife as hormones change and often causes women to struggle with sleep and feel wired/tired

8. B12. B vitamins are key for energy production. Having it in your blood is not enough, you need to be utilizing it well. You can check methylmolinic acid to get a closer look

9. Sleep quality, not just quantity. Changing hormones make it more important to make sure melatonin. blood sugar, cortisol,, and our environment are dialed.

10. Other nutrients needed for energy production include magnesium, amino acids, all the b vitamins, selenium

🔥I help women tune in and work with their changing physiology

🔥Comment ENERGY if you want information about working together to get to the root of your fatigue or helping your body function better in midlife so you can crush it out there

02/09/2026

🔥Gut inflammation can cause symptoms all over the body and it’s not always clear at first

I have seen women, including myself, resolve all sorts of issues when improving the integrity of the gut

As a board certified and functional nutritionist I focus on a balanced approach to nutrition but there is a place for elimination when done well and in a nourishing way

This is why I’ve added a 3 week balanced and nourishing midlife reset to my nutrition module.

Now it is simple to get curious and support your gut in a way that feels good

🔥🔥Your gut and hormones are connected

Comment RESET and I’ll send you the link to learn more

🔥One food that I discovered causes gut inflammation for my body- corn! Popped corn and corn chips!! Uhg

🍿 I still choose to enjoy them every once in a while, but now that my gut is healthy and strong, I can tell right away how they impact me which makes it easy to avoid them most of the time

There is one other food that causes me gut inflammation, but I’ll save that for later

🔥How about you? Do you know if any foods cause you’ve gut inflammation? Have you gone down rabbit holes? Worked to heal your gut? Have you found any success? Share ⬇️

Address

Truckee, CA
96161

Telephone

+15303598887

Website

http://www.mountainrebalance.com/

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