Category Archives: Intuitive Eating

What to Eat for Your Age, Activity Level, and Lifestyle

Food provides us with the nutrients we need to grow, develop, and repair cells and tissues. Food gives us energy for physical activity and fuels the body’s metabolic processes. Food acts similarly in all of us, but depending on our age (among other things), our nutrient requirements will differ.

Does the food you eat help you to be healthier and more vibrant at your age?

Does it also aid in your future well-being?

What you eat is an important part in achieving longevity and a good quality of life.

Everyone needs a certain amount of protein, carbs, and fat, as well as specific amounts of vitamins and minerals to help us have optimal health, but our dietary needs vary as we grow up. For example, a toddler has different needs to that of an adolescent.  A deficiency in the trace mineral iron in children 6-24 month old can have drastic effects on brain growth and cognitive and motor skills development.

The growth spurts experienced by  adolescents require other supportive nutrients. If in your teens you didn’t get the nutrients that your body required to grow and develop, you would suffer physical, reproductive, and cognitive problems. Did you know that approximately half of our bone mass is developed during this time? A calcium deficiency during this period in our lives would adversely affect our bone development and put us at risk for bone fractures and osteoporosis in adulthood.

What you eat is an important part in achieving longevity and a good quality of life. Click To Tweet

So what to eat for your age?

Here are some key nutritional needs for the aging individual and where you can find them naturally. This isn’t an exhaustive list nor does it account for the particular needs of special populations.  Consult your  doctor for individualized nutrient, vitamin, and mineral recommendations to enjoy longevity and well-being. I provide non-medical food and intuitive eating guidance as a Certified Fitness Nutrition Specialist and Life-Coach.

  • Calcium

Calcium is for strong bones. Maximum bone mass is attained at the age of 30, this is where bone tissues are readily formed more so than lost. After this age, bone mass is lost more quickly than formed. If your peak bone mass is low, you will have lesser bone tissues to deplete and thus, can result in the risk of osteoporosis. Calcium may contribute in the prevention of colon and breast cancer, helps with weight control, and reduces the development of kidney stones. Calcium is readily found in milk and cheeses from grass-fed cows, and green leafy vegetables such as kale, spinach, collard greens, broccoli, and okra.

  • Collagen

The protein collagen is a main building block to bones, ligaments, tendons, cartilage, and your skin. As you age, these body tissues can deteriorate, stiffen, and breakdown. Eat collagen and protein rich foods to support healthy skin and bones. The best source of collagen is from other animals — preferably bone broth made from grass-fed beef and pasture-raised chicken bones.

  • Chondroitin sulfate and glucosamine

Chondroitin sulfate and glucosamine are natural elements found in connective tissue. As you age, your body’s ability to make these substances lessen. A body lacking in these nutrients may suffer joint pain and stiffness, arthritis, and osteoporosis. You can find chondroitin sulfate and glucosamine naturally in bone broth, but many choose to take supplements to meet their needs.

  • Folic Acid

Folic acid is one of the B vitamins. B vitamins help facilitate metabolic reactions that release energy and so taking your B vitamins can help you have more energy. A common misconception is that B vitamins themselves provide energy, but that isn’t true. Folic Acid is a form of folate and aids in DNA synthesis, cell growth, and amino acid metabolism. For adults, a combination of folic acid and B12 may prevent cardiovascular disease and strokes. Folic acid can be found naturally in dark leafy greens, asparagus, broccoli, orange juice, sunflower seeds, legumes, and liver. Folic acid is vulnerable to cooking and can destroy up to 90% of a foods folate and so it’s best to eat these veggies raw or with minimal cooking.

  • Lipoic Acid

Lipoic acid is essential in certain biological activity. Think of it as a “helper molecule.” It aids in specific enzymatic processes that keep us balanced and healthy. A recent study published in the Biochemical and Biophysical Research Communications journal by the Linus Pauling Institute at Oregon State University implies lipoic acid may reset and synchronize our circadian rhythms, or “biological clock.” As you age, your circadian rhythm can “breakdown” which may interfere with your energy levels, body temperature, sleep cycle, blood pressure, hormone secretions, digestive secretions, and reaction times. Lipoic acid can be found in most foods, but slightly higher in organ meats and green leafy vegetables like broccoli and spinach. The amount of naturally occurring lipoic acid in food is minimal and so some may choose to use supplements.

  • Magnesium

Magnesium is a mineral that aids in strong bones, heart health, and protein synthesis.  Magnesium partakes in over 300 enzymatic processes in your body and is essential for the production of ATP — “the universal energy source for all cells.” After your 30’s it’s recommended to increase your magnesium intake.  A deficiency of magnesium in the body will halt cellular activity. Magnesium is everywhere in food so there shouldn’t be a need to use a supplement. It’s found in vegetables, legumes, tofu, and seafood.  Chocolate also has magnesium. 😉

  • Omega-3 Fatty Acids

Omega-3 fatty acids improves blood circulation, lowers blood pressure, lowers triglycerides, and raises high-density lipoprotein cholesterol levels (HDL “the good cholesterol”) to help prevent cardiovascular disease. It may also help with improving mental function and reducing chances of Alzheimer disease.  You can find omega-3 fatty acids in fish such as salmon, mackerel, and shrimp. It’s also found in vegetable oils with the best sources from walnut and flax-seed oil.

  • Potassium

Potassium helps regulate blood pressure, plays a part in muscle contractions, and nerve impulse transmissions. Potassium and sodium work together to help body water distribution and blood pressure. Many adults who suffer from hypertension may prevent or reduce hypertension by having a balanced potassium and sodium intake. You can find potassium naturally in potatoes, spinach, watermelon, bananas, meat, milk, and tea.

  • Vitamin A

Vitamin A aids in vision, healthy bones, and skin. It also helps growth, reproduction, and immunity. A deficiency in vitamin A can affect vision and numerous body functions. Vitamin A is part of your first-line of defense against bacterial and viral attacks. Most Vitamin A comes from eating animal foods. Fish-oil and fortified milk are the most common sources. Other good sources are dark green and yellow/orange vegetables and fruits.

  • Vitamin D

Vitamin D is made in your body from exposure to the sun and if you spend enough time in the sun, you don’t need to supplement. Vitamin D is essential to bone health, reduces cancer risk, and heart disease. A vitamin D deficiency can lead to osteoporosis and osteomalacia (soft bones). Recommendations for vitamin D increase as you get older and since getting enough sunlight may not be possible due to weather, work, or geography, your doctor may recommend a supplement. Other than the sun, vitamin D can be found in fortified milk, fish oils, sardine, salmon, egg yolks, and butter.

Inspire Youthful advocates intuitive eating — listening to your body’s distinct dietary wants and needs. Barring any negative triggers, emotional traumas, and medical conditions that may affect how your body “talks” to you — learning to listen to your body and following through with her guidance will lead you to optimum health. We also promote getting most, if not all your nutrient needs from organic whole foods, grass-fed and pasture raised meats and dairy, and other natural sources and using supplements as a last resort.

Are you eating for your activity level?

Foods are not created equal and what they provide in nutrients and energy can vary widely. Foods can be classified as being nutrient or energy dense. Foods that are nutrient dense means exactly that — they have a lot to offer in regards to vitamins, minerals, and so forth. Energy dense foods supply you with more energy than nutrient dense foods and generally, are lacking in nutrients.

The best sources for nutrient dense foods are organic whole foods, grass-fed and pasture raised meats and dairy, and wild fish. The best source for energy dense foods that also offer some nutrients are starchy vegetables. The most common sources of high energy dense foods are processed and fast food options.

Why is this important to the aging body?

As your body ages, the ratio of nutrient to energy dense foods you consume will determine if you gain unnecessary weight, become predisposed to illness and disease, and are able to enjoy a good quality of life.

Your daily activity is different now than it was five, ten, or twenty years ago. Heck, for some, it may be different from 6 months ago!  For most, aging leads to a slowdown in activity. Therefore, a decrease in energy dense food consumption should accompany this change so you don’t consume excess energy which turns into fat and can bring about illness and disease.

To the ageless lifestyle enthusiast, there may not be a slowdown in activity. Speaking for myself, I’m more active in my forties than I ever was during my teens or twenties. So for individuals like me (us — hint, hint), who are vigorously participating in this wonderful thing called life, finding a balance of nutrient and energy dense foods is integral. My go-to choices for energy dense foods are rice, sweet-potatoes, and a combination of some whole grain and gluten-free breads and pastas. I try not to eat too much gluten because intuitively I know it’s not good for me, but in small quantities I do OK. (You know me — 80/20 baby!) My choices for nutrient dense foods are organic whole foods, pasture-raised chicken, and wild-caught fish when available.

Simply stated — eat for your age, choose quality foods, consume just enough, and move more often. 😉

Tweet it like you mean it!

I eat just right and move often enough to support my health and well-being. I got this. Click To Tweet

If you need help supporting your ageless body, check out my life-coaching services.

Your coach,


Get in-depth with the sources:

Day 9: Literally Spice Up Your Life for Health and Vitality

Welcome to my 14 Day Ageless Lifestyle Makeover Challenge series!

The purpose of the challenge was to inspire you to make easy changes that would create more health, vibrancy, confidence, and timelessness in your life.  It covered food, skin care, fashion style, fitness, and so much more! Each day touched on a topic that helped you be your best at any age.

Here are the 14 days worth of lessons:

The winner of the drawing has been chosen and notified. Thank you to everyone who participated. If you’re just discovering this challenge now—do it on you own and reap the benefits of a more ageless lifestyle!

Spices not only add flavor to food, but boosts health and vitality too!

Once you get a spice in your home, you have it forever. Women never throw out spices. The Egyptians were  buried with their spices. I know which one I’m taking with me when I go. ~ Erma Bombeck

Your DAY 9 challenge:

Add these 10 spices to your meals more often. Use some together and create tasty and timeless meals that support your total well-being.

1. Cardamom

Cardamom is aromatic with a spicy-sweet taste. It’s delicious in curry and hearty soups. Cardamom boosts immune system, improves digestion, and is great at helping you get better from the common cold. It’s good for cholesterol control, cardiovascular issues, and improving blood circulation.

2. Cinnamon

A sweet-smelling spice, cinnamon tastes good on almost anything from tea to a pork. It’s known to support a healthy metabolism, regulating blood sugar levels, and lower LDL (bad) cholesterol. Cinnamon also prevents fungal and bacterial infections.

3. Cloves

A fragrant spice used in both sweet and savory dishes. Cloves are a natural anti-inflammatory aid helping to thwart illness and disease. It can help with respiratory, digestion, and a natural pain reliever. It has anti-microbial properties, fights against cancer, and protects the liver.

4. Cumin

With its musky scent and hearty flavor, cumin is great with chicken and pork. Cumin is good for energy production, digestion, and immunity. It also improves memory, cognitive performance, and has anti-aging benefits.

5. Ginger

Ginger is a versatile spice that can be used in tea, curry, stir-fry, soups and more. It’s a natural anti-inflammatory helping with pain relief from joint, muscle, and migraine pain. It helps to fight colds, cough, and asthma congestion. Ginger may prevent certain cancers and has positive effects on diabetes. It improves cognitive function, reduces vertigo, prevents heart attacks, and respiratory viruses.

6. Ginseng

Ginseng is a popular herb supplement put in tea, energy drinks, and smoothies. Ginseng is good for improving cognitive abilities such as memory and focus. It’s helps to reduce stress and has high antioxidants so it has anti-aging benefits. It improves blood flow, naturally detoxifies, and boosts immune system.

7. Rosemary

A fragrant herb used in soups, stews, and good with chicken, fish, and pork. Rosemary is anti-inflammatory good for pain relief and protecting the body from illness. It has anti-fungal and antibacterial properties. Rosemary has been seen to improve memory and fight cancer cells.

8. Sage

Sage is for savory dishes — great in stews and soups. Sage improves brain function, boosts immune system, and can prevent chronic diseases. It aids in digestion, is high in antioxidants, and is also anti-inflammatory.

9. Thyme

Thyme is superb in soups, sauces, and meat dishes. Thyme is good for respiratory, heart health, and a natural stress reliever. It helps improve blood circulation, is anti-inflammatory, and protects against chronic diseases. Thyme is one of the highest antioxidant herbs great at boosting immunity, has anti-aging benefits, and good for vision.

10. Turmeric

Turmeric known for its warm peppery flavor is great in curries, fish, and chicken. It’s a powerful anti-inflammatory, anti-tumor, and has antioxidants properties. Turmeric boosts immune system, and may prevent diabetes, rheumatoid arthritis, and muscle degeneration, and cancer.

How I spice up my life!

In the morning, I put cinnamon in my bulletproof coffee or tea:


  • organic tea or organic coffee
  • 1 tbs organic coconut oil
  • 1 tbs grass-fed unsalted butter
  • a few shakes of cinnamon

In the evening, I drink a shot glass of mango kombucha with a dash of turmeric

In general, when I make our lunches and dinners for the week (I do marathon cooking on a Sunday or Tuesday) I choose a spice to build a recipe around or google a recipe with the spice in it!

Tweet it like you mean it!

Using spices is one of the easiest ways to improve my health and vitality. Click To Tweet

If you want help creating a healthy & ageless lifestyle, then check out my life-coaching services.

Your coach,


P.S. I’ve only touched the “tip of the iceberg” on the benefits of these herbs. Click on the link below to get more info — like all their vitamins and nutrients!


Day 8: Drink These for Health, Beauty, and Long Life

Welcome to my 14 Day Ageless Lifestyle Makeover Challenge series!

The purpose of the challenge was to inspire you to make easy changes that would create more health, vibrancy, confidence, and timelessness in your life.  It covered food, skin care, fashion style, fitness, and so much more! Each day touched on a topic that helped you be your best at any age.

Here are the 14 days worth of lessons:

The winner of the drawing has been chosen and notified. Thank you to everyone who participated. If you’re just discovering this challenge now—do it on you own and reap the benefits of a more ageless lifestyle!

Hydration is key for optimal health, longevity, and ageless beauty.

“*The human body is more than 60 percent water. Blood is 92 percent water, the brain and muscles are 75 percent water, and bones are about 22 percent water. *A human can survive for a month or more without eating food, but only a week or so without drinking water.” –

Why should you stay hydrated?

Water — and all liquids and foods that contain water — help your body to stay healthy. Water is needed for many body functions such as digestion, blood circulation, and regulating body temperature. Water is essential for cell, organ, and tissue health. Water protects your spinal cord and keeps your joints cushioned and lubricated.

At the onset, dehydration can lead to dry mouth, cramps, and dizziness. Prolonged dehydration can lead to disorientation, weakness, seizures, and even death.

Stay hydrated to maintain well-being.

  • Support cell, organ, and tissue health
  • Support spine and joint health
  • Support brain function and mental clarity
  • Support body functions like digestion and waste removal
  • Improve skin, hair, and nail appearance
  • Increase alertness and vitality
  • Increase longevity

The amount of water a person needs to stay sufficiently hydrated is different. The adage of 8 glasses a day doesn’t fit everyone. As a health & fitness professional I have generally advised others to drink when they are thirsty, but by the time most people realize they’re thirsty — they’re already dehydrated.

Now, I urge my clients to have water and these drinks listed below near them when they can. I tell them to sip water throughout the day, avoid the caffeinated drinks after 3pm, and to drink more when needed. For example, drink more often when it’s warm outside, you’re exercising, or feeling under the weather to aid in recovery.

Your DAY 8 challenge:

Drink more of the following…

1. Water for total body health and long life

2. Organic green tea or matcha for vitality and long life

Organic green tea or matcha (powdered) is high in antioxidants and flavinoids which help prevent cancer and age-related diseases. Several studies have found the particular antioxidants found in green tea helps to improve fat oxidation and prevent obesity, regulating fat metabolism. Green tea also helps in increasing exercise performance.

3. Organic kombucha for gut health and disease prevention

Kombucha is a type of tea made with yeast and bacteria. It helps to replenish the good bacteria — your gut flora — to help your body be more healthy and balanced. This bacteria found in the lining of your stomach helps with digestion, waste removal, boosts immune system, and may help with the prevention of certain diseases.  Much of the bacteria in your stomach only live for a few days and need to be replaced. Different kombuchas have different strains of bacteria — probiotics — drink them often and replenish your system.

4. Organic green vegetable juice for health and disease prevention

Juice (with pulp) ORGANIC green vegetables such as kale, spinach, celery, and collard greens to name a few. Juicing while keeping much of the pulp helps you get your vitamins and nutrients, including dietary fiber to improve digestion, waste removal, boost immune system, prevent disease, and premature aging. With juicing you can eat more vegetables and have a varied selection.

Make sure your vegetable juice tastes good to you and that your body reacts favorably. If your stomach is uncomfortable in any way from juicing try different vegetables or mixtures to create the blend that’s right for you. Listen to your body because it’s always giving you feedback!

5. Organic grass-fed kefir for gut health and disease prevention

Kefir made from grass-fed cows is a great source of good-gut bacteria (probiotics) which improves the  digestive system, gene health, and bolsters the immune system. Kefir is a great source of vitamins and electrolytes helping you to be healthy and hydrated promoting good skin and a healthy nervous system.

6. Organic grass-fed (beef) or pasture-raised (chicken) made bone broth for gut, tissue (skin and bones), and joint health

Bone broth provides you with collagen the main building block to bones, ligaments, tendons, cartilage, and your skin. It has chondroitin sulfate and glucosamine aiding connective tissue health so you can move with ease. Bone broth has calcium, magnesium, potassium, and phosphorous helping build sturdy bones to help you stand tall. It has glycine, proline, and arginine — amino acids that have anti-inflammatory effects keeping the body well and disease free.


My good friend Christine Dionese, Integrative Health Specialist, Medical Journalist, and Food Writer generously put together some health tonics that boost health, beauty, and longevity. Enjoy!

2015-05-05 13.00.42Immune Fix with elderberry, ginger, cayenne, lemon, astragalus & ginseng

This combo is meant to kick the immune system into gear when potential pathogens are lurking. Perfect for cold and flu season, but can be used any time of year, make this a go-to when your office-mate or children say they don’t feel well. Do watch out during the hotter months though, the combo of ginseng, ginger and pepper can be intense! Modify by adding watermelon juice.

2015-05-05 12.56.58Rejuvenate with yellow bell pepper, carrot, maca, celery, turmeric, yellow radish, Italian parsley, apple cider vinegar, multi-strain probiotics

Sometimes after a long weekend of over-indulging in rich food and drink you need a little something to avoid feeling sluggish come Monday morning. This little shot will stimulate digestion and support your healthy probiotic balance- the foundation of immunity. Helps keep skin from appearing dull and prevents under-eye fluid retention.

2015-05-05 13.00.17Revive with a shot of beet, lime, lemon & turmeric

Astringing and tonifying to keep it “tight”/hold it together… Meant to put a little pep in your step with turmeric, the combination of citrus with this colorful root are great gentle, daily detoxifiers. Great to enhance natural skin tone!



Tweet it like you mean it!

I drink my green juice so I can smash! Click To Tweet

If you want help creating your healthy & ageless lifestyle, then check out my life-coaching services.

Your coach,


Day 4: Top 10 Foods for Health and Longevity

Welcome to my 14 Day Ageless Lifestyle Makeover Challenge series!

The purpose of the challenge was to inspire you to make easy changes that would create more health, vibrancy, confidence, and timelessness in your life.  It covered food, skin care, fashion style, fitness, and so much more! Each day touched on a topic that helped you be your best at any age.

Here are the 14 days worth of lessons:

The winner of the drawing has been chosen and notified. Thank you to everyone who participated. If you’re just discovering this challenge now—do it on you own and reap the benefits of a more ageless lifestyle!

“Let food be thy medicine and medicine be thy food.” ~ Hippocrates

The best way to keep your ageless body and lifestyle is to not get weak, ill, and stagnant (something we’ll talk more about later in the challenge.)  Prevention is the key to staving off many old-age issues. One way to prevent illness and disease is to eat organic whole foods. It will give you the nutrients you need to keep up your strength and vigor so that you can live your best life — at any age!

Your DAY 4 Challenge:

Add a few of these foods in your diet. Pick one to at least eat once a day. Mix some together for a super-food packed meal!

1. Organic pasture-raised eggs

Eggs have cholesterol, but studies have shown they almost do nothing to raise your cholesterol. With out a doubt egg whites are a great source of protein, but even better, egg yolks have amino acids (tryptophan and tyrosine) and potent antioxidants (lutein and zeaxathin) that  prevent cardiovascular disease, cancer, and age-related sicknesses. The amino acids also help regulate mood, alertness, and brain activity.

All eggs are not created equal and studies have shown that although eggs in general are good for you, organic pasture-raised eggs are better. They have less fat, cholesterol,  2x more omega-3 fatty acids, 3x more vitamin E, and 7x more beta carotene. Ideally, organic pasture-raised eggs would be consumed raw to derive the most nutrients, but cooking eggs with a runny yolk is the next best thing.

2. Wild Alaskan salmon

If you find a verified source of wild Alaskan salmon then gobble up this high-quality protein! It’s full of good omega-3 fats DHA and EPA. DHA helps with brain and vision health while EPA aids in your immune system and heart health.

(docosahexaenoic acid)and EPA.

3. Organic grass-fed (beef) or pasture-raised (chicken) organ meats

Organ meat is an outstanding source of lipoic acid, an essential enzyme that helps many body functions such as balancing circadian rhythms and brain activity. It’s a good source of protein to rebuild tissues, omega fats for mood and age-related diseases, choline for brain and nerve function, CoQ10 for energy production and heart function, and Vitamin E for tissue repair and free radical damage.

4. Organic avocado

Avocados are nutrient dense and contain about 20 vitamins and minerals to support a healthy body. It’s a great source of vitamins C and E for tissue repair and immunity.   Avocados has many of the B vitamins such B-6, riboflavin (B-2), niacin (B-3), folate (B-9), pantothenic acid (B-5) to support metabolic functions and nervous system.  It also has magnesium,  potassium, lutein, beta-carotene and omega-3s.

5. Organic raw almonds

Raw and organic are the key terms when eating almonds (or any nuts) so that you are not consuming the unhealthy fats used to prepare them and any pesticides. Organic raw almonds are rich in phytochemicals helping heart and vascular health. They are a good source of Vitamin E, an antioxidant to fight free radical damage.

Almonds are a source of protein for cell repair, fiber for healthy digestion, iron for blood and oxygen, and calcium for bone and teeth health. It also provides magnesium needed for many body functions such as protein synthesis and tissue repair helping build muscle and others fibers in the body.

6. Organic coconut oil

Coconut oil is bar-none one of the best ways to boost your immune system. When you ingest coconut oil you are providing your body with essential nutrients such as a healthy source of saturated fat and lauric acid, the most important essential fatty acid in building and maintaining a healthy immune system.

7. Organic grass-fed butter

Butter is rich in vitamins, minerals (including iodine), and fatty acids that help boost your immune system and promote good health. Grass-fed butter has conjugated linoleic acid, a compound that helps fight cancer and aids your body in storing muscle rather than fat.

Butter has good cholesterol which helps with brain, intestinal, and nervous system function. Only present in raw butter and cream, a benefit called the Wulzen Factor helps in preventing arthritis and joint stiffness.

8. Organic wild blueberries

Organic wild blueberries are filled with vitamins, antioxidants, and phytonutrients. In particular, the phytonutrients inherent in blueberries help stave off cancer and age-related diseases. Studies have shown that blueberries protect against age-related deficits in memory and cognitive function.

The vitamin C and antioxidants in blueberries aid in everything from fighting off a cold, supporting immune health, counteracting free-radical damage, to helping your eyes, hair and skin to be their healthiest. It’s good to mention that organic cultivated blueberries have about half the antioxidants of organic wild blueberries.

9. Organic kale

Kale is a great source of Vitamin A — good for vision, immune system, and cell growth. Vitamin B, which supports many body functions and energy production. Vitamin C, a powerful antioxidant that helps with tissue repair, strengthens immune system, and  prevents heart disease.

Kale has calcium for strong bones. It has lutein and zeaxanthin for vision health helping prevent age-related macular degeneration. It’s a good source of iron which you need for healthy blood cells to help you get oxygen so you have the energy to be active.

10. Organic sweet potato

Sweet potato is rich in Vitamin A to support immunity,  cell growth, and cellular communication.  Vitamin A is an essential part in maintaining vision health. Sweet potatoes are a great source of potassium crucial to heart and kidney health. It also has dietary fiber which helps to control blood sugar levels, lower cholesterol, and keep you regular!

Enjoy these foods often so you can have better health and increased longevity. When sitting down to order at a restaurant or when you are grocery shopping for dinner — make a timeless decision —  choose foods that support your ageless lifestyle mama!

Tweet it like you mean it!

Eating healthy tastes good! Living longer in good health and vigor to boot -- priceless! Click To Tweet

If you want help creating your healthy & ageless lifestyle, then check out my life-coaching services.

Your coach,



Featured image courtesy of and Apolonia

Day 3: What to Eat for an Ageless Body

Welcome to my 14 Day Ageless Lifestyle Makeover Challenge series!

The purpose of the challenge was to inspire you to make easy changes that would create more health, vibrancy, confidence, and timelessness in your life.  It covered food, skin care, fashion style, fitness, and so much more! Each day touched on a topic that helped you be your best at any age.

Here are the 14 days worth of lessons:

The winner of the drawing has been chosen and notified. Thank you to everyone who participated. If you’re just discovering this challenge now—do it on you own and reap the benefits of a more ageless lifestyle!

An ageless body enjoys optimal health — it moves with ease, is free of chronic pain and disease, and has vibrant energy.

So what does a person with an ageless body eat?

The bullet-point answer is:

  • Organic, grass-fed, pasture-raised meats and wild caught fish
  • Organic vegetables (non-starchy)
  • Organic potatoes and other roots (starchy)
  • Organic nuts & seeds
  • Organic fruits
  • Organic fermented foods

The longer answer is that each persons “ageless body” diet will be slightly different. The difference will mostly be in the ratio of meat to vegetables. Some people will prefer more vegetables and others will want more meat and fat in their diet. No matter which your body prefers — the main staple of an ageless body diet is organic whole foods and that a person interested in having this kind of body tries to eat this way 80% of the time.

I emphasize “organic” foods specifically because non-organic foods have been sprayed with pesticides and might be genetically modified (GMO’s) and such foods may contribute to illness and disease.

The ageless body moves with ease.

As we age, the integrity of our joints, bones, and muscles deteriorate. Movement and exercise helps to stave off the decline, but food also plays a large role in maintaining our ability to move well. The vitamins and nutrients in whole foods support joint, bone, and muscle health. Some foods such as organ meats and bone broth are super-foods to these areas of the body — helping repair tissues so that the body can move with ease.

The ageless body is free of chronic pain and disease.

Prevention is the key to an ageless body. The right foods can aid in boosting the body’s immune system so that it’s able to fight sickness and disease. While some foods help with cell repair, there are foods that decrease inflammation in the body thwarting illness and chronic pain.

An ageless body has vibrant energy.

While restful sleep is the foundation that replenishes the energy system of an ageless body, eating the right foods at the appropriate time will help maintain its energy throughout the day. Intermittent fasting will also support balanced energy levels.

Your DAY 3 Challenge:

Observe what you eat throughout the day and ask yourself if it supports your ageless body.

  • Are the foods you’re consuming nutrient dense so that it can help repair your joints, bones, tissues, and cells?
  • Determine if the foods you’re eating cause inflammation or are anti-inflammatory.
  • Gauge your energy levels and decide if the foods you’re ingesting are providing you with the right amount of energy you need.

If what you find is that most of the food you eat don’t support an ageless body decide if you want to make some changes. Use the timeless decision making process you learn on DAY 1.

If you find that majority of what you eat does support your ageless body — then check this lesson off as complete mama!

Today’s exercise asks you again to be the scientist of YOU. Observe your actions (what you eat) and reactions (how your body responds to food) and then decide to change — make better — what you can.

An ageless body doesn’t happen overnight. It is the result of timeless decisions — choosing actions that promote health and wellness more often than not. (Apply the 80/20 rule sister!)

Tweet it like you mean it!

My body is my temple so I take care of her. Click To Tweet

If you need help with your health and well-being, check out my life-coaching services.

Your coach,


My Top 10 Ageless Living Habits Part 2

My Top 10 Ageless Living Habits Part 2

It’s been a few weeks since I published part 1 of My Top 10 Ageless Living Habits Check it out — lots of good stuff to support your ageless well-being!

The second installment was delayed because I was inspired by my new and dare I say, controversial way of being—my Bare Minimum Philosophy- which I had to share immediately! If you’re a slave to your “lists,” spread to thin from multitasking, and worried that there isn’t enough time to do everything you need to do, then you need to read this post. It’s a game changer in my book.

But wait no more — let’s get to part 2!

6. Sleep-fast like a boss!

Here are 6 reasons why you should add intermittent fasting to your ageless living habits:

  • Decreases inflammation in the body. Think of inflammation as catnip to disease – it feeds on it.
  • Decreases free radical damage — the theorized cause of premature aging.
  • Decreases weight gain which is good for your physical and mental well-being.
  • Increases insulin sensitivity reducing chronic disease such as diabetes, heart disease, and cancer.

Fasting causes hunger or stress. In response, the body releases more cholesterol, allowing it to utilize fat as a source of fuel, instead of glucose. This decreases the number of fat cells in the body… This is important because the fewer fat cells a body has, the less likely it will experience insulin resistance, or diabetes.”Dr. Benjamin D. Horne, PhD, MPH, director of cardiovascular and genetic epidemiology at the Intermountain Medical Center Heart Institute

  • Increases the flavor of food 🙂

This last one is the trick that I talked about in part 1 where you can make breakfast more enjoyable! So the longer you fast, the hungrier you are — agreed? This ravenous feeling is due to the rise of your ghrelin levels, the “hunger hormone.

Do you recall ever feeling so hungry that whatever food you ended up consuming seemed to taste like the best thing you ever ate even though it may have just been mediocre? Blame it on the ghrelin!

I fast at night—while sleeping mostly—because it’s the easiest. Most days it works out to be a 12 hour fast from 9pm-9am. I end up fasting for longer on weekends when I sleep in.

I’ve been doing intermittent fasting for about 2 years and what I’ve noticed most is yes, breakfast is my favorite meal (The hunger effect!), I wake up energized, and my weight is stable. Be mindful, just because you’ve fasted, it’s not an excuse to over-eat. I eat a normal size breakfast and my meals throughout the day are regular portions.

We’ve determined intermittent fasting is good for us, but is it for everyone? The short answer is NO. If you’re hypoglycemic, diabetic, pregnant, overly stressed, fatigued, and weak — do not fast. Know and listen to your body and get the OK from a doctor if you’re unsure.

Click here to read the many ways you can fast.

7. Move like you got ants in your pants.

Unless you’re sleeping, resting, or practicing stillness — you should be moving.

From weight gain, poor posture, muscle atrophy, inadequate blood circulation to name just a few — staying seated or even lying down too long seriously ages and damages the body.

A book to check out is Sitting Kills, Moving Heals by  Dr. Joan Vernikos former director of NASA’s Life Sciences Division. She likens the ill effects of prolonged sitting to that of the  accelerated aging and body deterioration of astronauts while in space due to the lack of gravity. Sitting or laying down for a long time mimics these effects because of the lack of interaction between the body and Earth’s gravity.

Develop an attitude of “I like to move!” When you have a choice, always choose to do the thing that will make you move more. Take the stairs. Ideally, don’t sit for longer than 20 minutes at a time. You can simply stand up and then sit back down if you like, but don’t just sit continuously.

I work mostly from home in front of a computer for hours at a time so I break it up with 4 jump squats and a 10-second whole-body isometric contraction (Think “Arnold” pose — flex all the big muscles in your body at one time and hold it!) every 20-30 minutes. When I stand up, I do my little routine, and then sit back down.

My mom is retired and though she does move quite a bit—gardening, dancing, and babysitting her grandchildren—she finds herself sitting a lot in front of the TV. I’ve got her standing periodically and doing 10 jumping jacks before she sits back down again.  (Go mom!)

This movement attitude then becomes a lifestyle that promotes your ageless well-being. This year I started a “movement promise” of being active 300 days out of 365 days. It’s not too late to do the same!

Also, never stop practicing your squat!

With almost every activity in life, you end up doing a squat. Think about it… When you sit in your car, on the toilet, when you want to lift correctly, and so on. You never want to lose your ability to squat because it’s key to your independence!

The best way to learn how to squat correctly is to do squats facing a wall. Bring your toes to the wall, almost touching, then sit down. Stay looking straight so you learn to keep your torso up. Sit as low as you can go then hold the seated position for 5-10 seconds and repeat. Great for butt, legs, and core.

The best way to learn how to squat correctly is to do squats facing a wall. Bring your toes to the wall, almost touching, then sit down. Stay looking straight so you learn to keep your torso up. Sit as low as you can go then hold the seated position for 5-10 seconds and repeat. Great for butt, legs, and core.


8. Seriously, take a chill pill.

When you’re not moving — relax. You can’t be “on-the-go” all the time. It’s a recipe for burning out and aging badly.

Relaxation helps decrease stress levels, normalize hormones, and aids in cell repair to name a few of its benefits. Here are my favorite ways to wind down…

  • Meditate
  • Doodling zentangles
  • Walking in nature
  • Snuggling with my furbabies
  • Reading
  • Netflixing
  • Deep stretching
  • Getting massages
  • Napping & sleeping

9. Listen to your bio-feedback.

Your body is always talking to you in her own way. Your body reactions are her “lexicon.” For example, you can look at your skin, nail, and hair condition as a type of bio-feedback informing you about your stress levels, hormone balance, and diet.

A bio-feedback you can notice easily is how you react to food. Become aware of your body reactions 1-2 hours after eating. Are you sleepy or energized? Are you bloated, gassy, or uncomfortable in any way? Is your skin itchy or are you coughing? Are you angry or happy? The food you eat can make you feel all these things.

This food awareness and body feedback technique is part of the intuitive eating method I teach my clients. Not only do they see amazing results from eating this way—from losing weight to no longer needing digestive aids—they are empowered by their growing knowledge of their body.

Once you become aware of your own body—how it reacts to certain conditions—you are one step closer to better health. The next step is to heed her reaction and make the appropriate changes.

It’s second nature for me to listen to my body. I’ve been seriously listening to her for over 10 years. Embarrassingly, I ignored her for 30 years. But, that’s OK. I’m making up for it now and because of our timeless way of being, we know — it’s not too late.

10. Say kind things to yourself before you go to sleep.

Sleep is essential for optimum health. It is during sleep that your body repairs and reenergizes itself. For some people, going to sleep can be difficult.

I have struggled with insomnia for almost 20 years. I’ve learned to embrace certain parts of it—the fact that I’m being taught a lesson—that this is a bio-feedback telling me something is amiss.

Anyhow, one method that I’ve been doing for several years to make sure that I get a good night sleep is to say kind things to myself before bed time. I’ve found this technique reduces stress and relaxes the mind and body aiding in better sleep.

Going to sleep with a positive and grateful attitude helps you wake up with a positive and grateful attitude. Studies have shown positive thinking and being grateful as markers of people who are happier and healthier.

Simply, while lying in bed getting ready for sleep, I say a few things that I’m thankful for and positive affirmations about myself. Not only has this nighttime habit helped me to sleep better, it’s made me a happier person.

I hope you found my ageless living habits informative. Try them out, make them fit into your lifestyle, and create good habits for a long life.

If you want to learn more tips & techniques to living a healthy, happy, and ageless lifestyle check out my book, How to be Happy 99% of the Time. It’s filled with lifehacks — insightful and to the point information to get you living your best life.

Tweet it like you mean it!

I know when to move and when to relax. I'm in harmony with my body's needs. Click To Tweet

If you need help in personalizing a health, fitness, and beauty program for you, then check out my life-coaching services.

Your coach,




bone broth

Bone Broth for Healthy Bones and Ageless Skin

One word — collagen

Collagen is in the gelatin that forms when bone broth cools. It is derived from slow-cooking animal bones and connective tissue. Collagen is a main building block to bones, ligaments, tendons, cartilage, and your skin.

Bones decrease in density as we age and can lead to osteoporosis. Connective tissue can deteriorate through wear and tear, stiffen from loss of water, and can lead to osteoarthritis. There are also other age-related diseases that can affect your bones, joints, and tissues.

Skin ages because of internal and external factors. The internal factors are atrophy of the skin from the loss of collagen, breakdown of elastin (protein that helps skin retain its shape), and dehydration. The external factors are the environment (sun, wind, pollutants, etc.) and stress.

When you drink bone broth you are giving yourself the collagen your bones, connective tissues, and skin need to stay healthy, strong, and ageless.

You will also maintain bone density and connective tissue strength with walking and strength training. Do it all — including drinking plenty of water —  and be proactive in keeping your ageless lifestyle.

Two words — chondroitin and glucosamine

Chondroitin sulfate and glucosamine are natural elements found in connective tissue. Think of these as the “food & water” to your joints. As you age, your body’s ability to make these substances may lessen, so supplement with natural bone broth.

Hella words — calcium, magnesium, potassium, phosphorous, glycine, proline, and arginine

Calcium, magnesium, potassium, and phosphorus help build sturdy bones. It is important for post-menopausal women to keep these substances in balance to keep their bones and posture ideal.

Glycine, proline, and arginine are amino acids that have anti-inflammatory effects keeping the body well and disease free. Think of inflammation as catnip to disease and pain — they thrive under such conditions.

Inflammation happens when the body is injured or has an infection. Consuming foods such as wheat, processed, and fried foods also promote inflammation within the body.  Drink bone broth to fight inflammation.

What else is bone broth good for?

  • Bone broth supports a healthy immune system.

  • Bone broth is a hydrophilic colloid, it “heals and seals,” improves digestion, and gives you a healthy gut.

  • Bone broth has glycine, which can have calming effects on the body to help you relax and sleep better.

  • Chicken broth fights the common cold. It contains cysteine, an amino acid that thins the mucus in your lungs so you get well faster.

  • Gelatin from bone broth is key to healthy hair and nails.

No doubt about it, bone broth is a super food!

Is all bone broth the same?


Ideally, you want to make your bone broth from organic, grass-fed, and pasture-raised animals because it is healthier. CAFO (confined animal feeding operations) animals are  widely known to eat questionable  food, are loaded with antibiotics, and subjected to  unhealthy living conditions.

Also, store-bought broth or “stock” is not the same as you can see from the lack of gelatin when cooking with it . (If it don’t jiggle like jello — it ain’t the same thing!)

My cookbook

In 2012 I wrote my first cookbook — Paleo Traveler: Old World Recipes Flipped Neo-Paleo. It has 50 recipes of soups and stews that are super nutritious and delicious.

At the time I wrote the book, I was in my infancy in learning how to cook Paleo meals. I wanted to transform my mom’s cooking into Paleo approved recipes. I also wanted it to be “easy” enough to use for a newbie such as me and so I said in the book, for a quick substitute, use store-bought broth.

Now that I’ve cooked for a few years, I totally recommend making your own because it is much more beneficial. With that said, many times I end up using both.

If I don’t have hours and hours to cook, I put organic broth along with grass-fed, pasture-raised meat and bones and cook them together. The longer you cook them, the better. This method can still produce the healthy gelatin your body needs!

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Bone broth does a body good! Click To Tweet

If you need help creating a health & well-being lifestyle then check out my life-coaching services.

Your coach,


And here’s Dr. Mercola making chicken soup. =)


organ meats

Lipoic Acid and Organ Meats for Health and Longevity

Our body has several biological rhythms. These rhythms reflect the internal physiological changes in the body. A women’s menstrual cycle would be one of them. Another is the circadian rhythm.

The circadian rhythm is an internal cycle of bodily functions that occurs within a 24-hour period. It includes your sleep/wakefulness cycle, body temperature, hormone secretions, blood pressure, digestive secretions, levels of alertness, and reaction times.

The circadian rhythm is also know as our biological clock. Here is an example of a 24-hour human circadian rhythm. (Every person is slightly different.)


As we get older, this cycle changes and “breaks down.” Certain natural processes don’t work as well as they should. These changes in our physiology can affect our mood, energy level, sleeping pattern, and overall state of health. And yes, changes is our circadian rhythm will also affect our menstrual cycle.

“There also is accumulating evidence that circadian disruption increases the risk of breast cancer in women, possibly due to altered light exposure and reduced melatonin secretion.” – Baker FC, Driver HS., Human Sleep Research Program

A recent study published in the Biochemical and Biophysical Research Communications journal by the Linus Pauling Institute at Oregon State University implies lipoic acid may reset and synchronize our circadian rhythms, or “biological clock.” These findings are supported by the National Institutes of Health, and the National Center for Complementary and Alternative Medicine.

Lipoic acid is essential in certain biological activity. Think of it as a “helper molecule.” It aids in specific enzymatic processes that keep us balanced and healthy.

“Almost one-third of all genes are influenced by circadian rhythms, and when out of balance they can play roles in cancer, heart disease, inflammation, hormonal imbalance and many other areas, the OSU researchers said.”

Lipoic acid can be found in most foods, but slightly higher in organ meats and green leafy vegetables like broccoli and spinach. Even then, the amount of naturally occurring lipoic acid in food is minimal so it’s a good thing that it comes in supplement form.

If you plan on chowing down on organ meats (heart, liver, kidney, etc.) you will want to make sure it’s from organic, grass-fed, and pasture raised animals because it is much healthier. Remember, some of these organs are part of the waste & clean up system of the body so it’s best not to ingest offal meats from CAFO (confined animal feeding operations) farms where you don’t know the diet, drugs, and unhealthy living conditions the animal was subjected to.

Organ meats are a dense source of nutrients. Aside from lipoic acid, offal meats are a great source of protein, omega fats (for mood and age-related diseases), choline (for brain and nerve function), CoQ10 (for energy production and heart function), Vitamin E (for tissue repair and free radical damage), and trace minerals just to name a few.

Add lipoic acid and organ meats to your regular eating and support your healthy circadian rhythm and enjoy a timeless body. Now who’s in the mood for liver and onions?! =D

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I pay attention to the rhythms of my body. We are in harmony. Click To Tweet

If you want help creating a healthier lifestyle, then checkout my life-coaching services.

Your coach,



Life Coach: Helping You Get to Where You Want to Be

Do you use Google maps? Does it help you get to your destination faster than if you just tried getting there on your own?

I bet the answer is yes.  Maps make it easier to navigate where we need to go. Having a life coach is just like having a map — we help you get to where you want to be…

But don’t let me tell you about it. I am honored to share my client Audra’s email on her experience with working with me. =)

Hi Jeanne:

I wanted to write you and give you my heartfelt thanks for working with me these last 4 months.  I will miss working with you.

I have learned so much about myself from my discussions with you and from the exercises you gave me every week.

The Bluebird plan was perfect for me.  I liked being able to hear from you via email every week.  I looked forward to finding your email waiting for me every Friday.  You didn’t even miss emailing me when you were on vacation half way across the world!  The monthly face to face skype was invaluable to me.  You reaffirmed with me every session things that I needed to know and work on.  You made me feel like I was the only client you had!

I learned how much power resides within myself.  I learned how to listen to my body and my mind through intuitive eating.  I learned how to take time out for myself for important things – journaling, meditating, prepping meals, working out and even body brushing.

You taught me to focus on my accomplishments by using the medal system.  This took away the negative talk that used to come up whenever I thought I failed at doing something.  Focusing on “medaling” out made me want to hit each task every day.

The one thing I learned that I can apply to many facets of my life is that I am a house under renovation – one room at a time.  In order for me to be a strong house, I need to build a strong foundation.  My foundation is all of things I do for myself that I mentioned above.

When I journal, I get a chance to feel my emotions.  When I meditate, I am able to bring myself back to a peaceful state of mind or prepare myself for the chaos that I may be stepping into (like when I get to work).  Working out and prepping meals promotes the healthy lifestyle I want for myself. Body brushing is taking care of me!

You taught me how to appreciate nature on my walks and playing with Hazel.  How amazing is that!

Jeanne, you were to me how I am to my family.  You checked in on me, you helped make sure I ate clean (80/20), you helped me be successful, you reassured and encouraged me.  In other words, you loved me!

Thank you so much!




With Audra’s commitment each week to the self-work we mapped out, she showed me that she is the hero of her life-story. She wanted to be the best version of herself for herself and her family. It was my privilege to be of service to Audra and I wish her well on her journey.

We unleashed her ROAR!

Learn more about my monthly coaching program.

7 Rules To Follow When Eating Out So You Stay Ageless

No matter what meal plan or diet system you’re on, eating out can be tricky. The best way to tackle this situation is to think about your health and fitness goals.

For some, the goal  is to lose weight. For others, it may be to consume quality food for optimum health. For individuals who want an ageless lifestyle, the goals are the following:

1. We want to feel good — to be vibrant and energetic to enjoy our lifestyle.

2. We want to look good — to be radiant and healthy looking exuding the joy we feel inside.

3. We want to age well — to be free of pain and disease so that we can grow old gracefully.

I would like to share with you “rules” I follow when dining out that help support the goal of an ageless lifestyle.

7 Rules for Eating Out to Support an Ageless Lifestyle

1. The most important rule is to feel good.

This means not just enjoying your food while you’re eating it, but also to feel amazing 1-2 hours after digestion.  The food choices you make for example should not cause gas, bloating, or indigestion.

You can find out which foods don’t sit well with you by paying attention to how your body reacts 1-2 hours after you’ve eaten the food. Are you bloated, gassy, flemmy, itchy, experiencing migraines, coughing, and / or any irritation after eating a certain type of food. If so, avoid these foods. Your body is giving you bio-feedback — information saying, ‘”Yo this stuff ain’t for me!”

Think about how you want to feel “energetically” afterwards.  Do you want to feel energized to be able to dance all night, go do a workout, or be mentally on point to work after your meal? Perhaps you want to feel relaxed and at ease so that you can fall asleep easily. Factor in how you want to feel energy-wise then choose your foods appropriately.

2. The next most important rule is to eat to be satisfied.

One way to know that you have eaten enough is to feel for your “Bursar Sigh.” The Bursar Sigh is the first large sigh that your body does while eating. This sigh is a signal from your body telling you that you are full. I speak of this extensively with my clients as it is an effective tool to make sure one does not over eat.

People may not be aware of this physical sign because they don’t know to look for it, there is a general lack of awareness of how their body is feeling, and for many, they just eat too fast to be able to observe it. Eat slower, pay attention to your body, feel for your Bursar Sigh, and then follow through by pushing your food away.

3. Limit or stay away from processed foods.

I’m sure most of you who read my blog don’t dine at fast-food places on the regular, but it’s worth mentioning why…

Avoid fast-food purveyors like McDonald’s, Burger King, and Subway to name a few as no good will come of it. Deli meats and the so called “meat” used in fast-food chains are extremely hazardous to your health.

The World Cancer Research Fund came to the following conclusion:

“There is strong evidence that … processed meats are causes of bowel cancer, and that there is no amount of processed meat that can be confidently shown not to increase risk …”

No amount of processed meat is good for you. Conventionally raised meats are tainted with metals and are festering with antibiotic-resistant superbugs.

Also, try to limit your intake of bread and pasta. If the restaurant actually makes their own bread and pasta then I am more forgiving to indulge because the homemade versions will not have the preservatives or extra ingredients that may be unhealthy. If you are gluten sensitive, you will want to avoid products made with wheat and flour all together.

Rice doesn’t have gluten and if your body tolerates it well—meaning after consuming it you don’t feel lethargic , bloated, or discomforted in any way—then rice may be an option on occasion. Remember moderation is key!

4. Stay away from genetically modified foods (GMOs).

When eating out, I generally stay away from corn and soy beans because they are the two most genetically modified crops made in America. (America is the #1 producer of GMOs followed by Argentina, Brazil, Canada, and China) Other common GMO foods are: canola oil, milk, zucchini, squash, and papaya.

The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO diets for all patients. They cite animal studies showing organ damage, gastrointestinal and immune system disorders, accelerated aging, and infertility.

5. Stay away from fake sugars.

Hundreds of studies have shown the harmful effects of artificial sweeteners. They have been linked to cancer, weight gain, Type II diabetes, and cardiovascular disease. Some fake sugars are: aspartame (Equal Classic, NutraSweet), sucralose (Splenda), saccharine (Equal Saccharin, Sweet N Low).

If you must use a sweetener use real organic honey, maple syrup, raw coconut sugar, stevia, or turbinado sugar. Ultimately, it is best to limit all sugar and fructose from your diet as too much of it will lead to weight gain, rapid aging, and other health concerns.

6. Bless your food.

I try to bless all the food I eat because I believe this practice helps to create harmony between my body and the food I’m ingesting helping my body to accept and metabolize the food better making me healthier.

In my experience as a fitness professional and life coach, I have noticed that when my clients feel good about what they’re eating, and not just when the food itself is healthy, but also when they are in a state of gratefulness while they are eating — they are more healthy and happy overall.

Simply, when you believe the food you’re eating is blessed and good for you, you feel good and your body reacts in kind.

7. When in doubt – simplify!

Sometimes it’s just easier to lay out what foods you should eat. In general, when dining out eat meat, vegetables, fruits, nuts, seeds, and some starches like sweet potato and yam.

 Bon appetit!

 Tweet it like you mean it!

I keep it simple when I eat out. I choose whole foods and preferably organic if available! Click To Tweet

If you would want help in creating your healthy and ageless lifestyle then check out my life-coaching services.

Your coach,