2/threReady to join the next 2-Week CGM Experience?
Are you ready for more energy and vitality?
Are you curious to see what is going when you have that afternoon crash or wake up in the middle of the night?
Do you want to know more about how sugar and processed carbs affect your body?
And do you want to get personalized insight about your body while also in a supportive, fun environment led by a health expert?
Then Welcome to the CGM 2-Week Experience!
The WHAT, Michelle?!!?
Did you know that a Continuous Glucose Monitor (CGM) can be one the best ways to get personalized insight on how food is affecting YOUR body and blood sugar?
Blood sugar fluctuations can affect our energy, weight, hormones, sleep, mood and so much more!
A CGM is gently attached to your back arm for two weeks and allows you to see via an app the fluctuations to your blood sugar based on what and when and how much you are eating.
Why would I want to wear a CGM, Michelle?
Getting clarity about what is going on in real time with your blood sugar can help you support:
Balanced weight
Better energy
Sleep quality
Mental and emotional clarity
Stress and lifestyle management
Personalized food choices
This sounds great! What are all the details?
The Dates:
Next group TBD!
Three 30-minute Group Zoom calls (all will be recorded):
Kick-off Call:
Mid-way Check-in Call:
Celebrations and Next Steps Call:
What you’ll receive:
Three 30-minute group zoom calls (before, during and after the “experience”) to help guide you on how to make the most of the two weeks.
Private group page/thread to post ahas, insights, questions and receive support, encouragement, and guidance from me (I’m a Holistic Health Coach and Certified Nutrition Consultant) the whole two weeks
Community and camaraderie! It’s more fun to do together!
Investment: NOTE: There are TWO pieces
#1: The Sensor
Everyone: $125 for the CGM device (for two weeks)—you will order this on your own with a link I’ll provide (you are paying face value to the company—no affiliate or benefit to me—this is just what it costs out of pocket). You are also welcome to order it elsewhere but you do need a CGM. NOTE: You may be able to use your HSA/FSA for the CGM–please check with your provider for details.
#2: For the group experience with Michelle (PLUS the CGM above)
$150 Regular rate for the two-week experience together
$125 Early bird rate
$100 each if you “join with a friend” (for non-clients)
$100 for former clients and their friends/family
Special bonus for new clients only: If you decide you’d like to work with me 1:1 when the CGM Experience is over, you can apply the $275 you invested towards my services!
What previous clients have shared are the benefits of wearing a CGM:
“I sometimes have a strong urge for a carb or sweet in the late afternoon and was able to see that it often correlated with a drop in blood sugar. Knowing that helped me pick a protein/fiber snack instead of a carb/sweet. It also helped me correlate my frequent afternoon emotional slumps (feeling overwhelmed, sad, distracted, wanting to give up on productivity for the day) with a drop in blood sugar. There is power in knowing that the emotional piece is caused by something physiological.”
“My CGM did so much to raise my awareness of how food impacts my body, and it has helped me make wiser decisions about what I eat.”
“After consistently wearing a CGM for a couple months and making changes to my eating patterns, I’ve lost the ‘stubborn’ ten pounds in my belly, my energy feels great, and I know I’m making positive changes for my long-term health.”
“I realized that not only what I ate but how much and at what time really affected my blood sugar. I’m not sure I realized the impact before seeing it in the app and now I feel motivated to make shifts that have me feeling more sustained energy and sleeping better than before.”
Who is this NOT for:
X No one pregnant.
X No one under 18.
X No one with diagnosed Type 1 or Type 2 diabetes. (Okay if you have been diagnosed with “prediabetes.”)
X No one with active cancer, liver disease, kidney disease or other major illness.
X No one in a current place of an eating disorder.
Please consult with your doctor if you have any questions on whether a CGM is right for you.
FAQ:
Will it hurt?
No, there is some slight pressure applying the device and maybe a little soreness after but it is mild to nothing.
Can I invite a friend or family member?
Yes, please do! It really is more fun to do with a buddy or partner.
What do I need to participate?
You will need to purchase a CGM out of pocket (insurance only covers it if you have diabetes) and you will need to download the free app that comes with a CGM. I will provide a link for an easy place to get a CGM but you are welcome to get it elsewhere. Note: I receive NO MONEY from you ordering a CGM.
Want to know more about CGMs? Please go here for more detailed FAQs about the device: https://agelessrx.com/faq/#cgm-sensor
I know it can be frustrating figuring out what to eat as our body starts shifting hormonally. Although what works for each person varies, there are some basic guidelines that can be a helpful place to start!
The basics:
Focus on nutrient-dense REAL foods! Lots of non-starchy vegetables (think eating a RAINBOW!), some whole grains or beans/legumes or fruits, the right amount of lean proteins, and healthy fats.
Protein Power
Prioritize lean protein sources at every meal/snack like poultry, fish, eggs, legumes, and tofu.
Protein supports muscle maintenance and helps manage appetite, crucial for weight loss.
Fiber for Satiety, Digestive Health and Hormonal Balance
Increase fiber intake through vegetables, seeds, legumes, whole grains, and fruits.
Fiber promotes satiety, aiding in appetite control and digestive health.
Mindful Eating
Eat slowly, savor each bite, and pay attention to hunger and fullness cues.
Create a beautiful, inviting space when you eat.
Sounds silly but put your fork down in between bites and really chew your food (I’m still working on this one!)
Healthy Fats for Hormonal Health
Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil.
These fats are essential for hormone production and absorption of fat-soluble vitamins.
Include sources of omega-3 fatty acids like fatty fish (wild-caught salmon, mackerel), flaxseeds, and walnuts.
Limit Sugar and Processed Foods
Minimize added sugars and processed foods, which can disrupt blood sugar levels and contribute to weight gain.
Regulating your blood sugar is probably one of THE MOST IMPORTANT things you can do to support healthy weight in perimenopause and menopause
Meal Planning and Portions
Plan balanced meals so that it is EASY and enjoyable to eat well
Aim for about half or more of your plate as vegetables, palm-size of protein, small amount of starches and 1-2 T. of healthy fats per meal
Individualized Approach
As always, each body is different so it’s important to listen to what YOUR body is telling you!
Because, as you know, you can’t pour from an empty cup.
And we do better together.
What if you could remove BURNOUT, OVERWHELM, and FATIGUE from your day?
What if you could change the world AND take good care of your health and well-being?
Introducing
WHOLE LIFE NOURISHMENT!
Connect with me today to be added to the waitlist!
Want to know more?
Watch this Welcome video to learn all about Whole Life Nourishment!
Note: dates are different, but the information is otherwise the same!
This four-month online coaching program is specifically designed for changemakers to support you in optimizing your health and well-being—mind, body and spirit!
Imagine this . . .
Moving through your day with CLARITY and CONFIDENCE of your food plan because you are all prepped and ready to go with nutritious, delicious food that works for you and your body.
Waking up with plenty of ENERGY and MOTIVATION to not only get your work done with ease and focus, but you also have enough left in your tank at the end of the day to do the other things that bring you JOY.
Connecting with an AUTHENTIC COMMUNITY that not only SUPPORTS your health challenges and goals, but also INSPIRES you!
I know these are EXTREMELY challenging times and I know you are all feeling overwhelmed most days with burnout looming . . .
AND here’s the deal . . . . even in the midst of such uncertainty, you can take small steps on a daily basis
to better support your health and well-being so that you can show up with energy, focus and vitality for your
mission, yourself, your team, your relationships, and our planet!
Join me! Let’s do this together!
The WHOLE LIFE NOURISHMENT program has eight key pillars:
* Establish more clarity and confidence around your FOOD/NUTRITION choices and routines so that you can feel more energized, balanced, and nourished all day long and continue to support your immune system.
* Practice effective strategies to support better quality SLEEP/REST because sleep is essential to having vital health, more energy, less cravings, and more resilience in handling the big changes you are facing.
* Prioritize more daily MOVEMENT into your routine so that you can be more present in your body, relieve stress, support immune health, and feel stronger.
* Create the healthy SCHEDULE/HABITS/ROUTINES that allow you to move through your day with greater ease, energy, and focus. These times have highlighted the importance of routines more than ever!
* Cultivate ways to have moments of meaningful CONNECTION TO SELF in the form of self-care practices, self-love mindset, expressions of creativity, and opportunities for pleasure and joy, even in the midst of the unknown.
* Focus on your MINDSET and create more mindfulness practices and cultivate rest. This is key to being present each day, even when there is a lack of clarity in the larger world. This time in our history is asking us to slow down while also continuing to be focused and effective in our work, our relationships, and our communities.
* Continue to build meaningful CONNECTION TO OTHERS (your community, family, personal and professional relationships, social justice movements, our planet) from a place of authenticity, giving from the overflow, and healthy boundaries. This group is also an opportunity to make meaningful connections with people who get what you’re going through.
* Continue to develop and nurture your sense of PURPOSE/MISSION because I know you came into this world at this time to make the largest positive impact! If the last few years have taught us anything, it’s that we need to be healthy and strong to really show up for ourselves, our students, and our community. Let’s do this together!
What you receive when you join Whole Life Nourishment:
Small-group coaching callstwice a month (TBD): total of NINE 90-minute calls plus a BONUS call via Zoom to build community, support, accountability, and clear guidance to meet your health and wellness goals. We do better when we’re connected together and can support each other! Groups will be limited to 8-12 people so we can create meaningful connections and community.
Specific coaching and support on my signature WHOLE LIFE NOURISHMENT program where we’ll focus on all areas of your life–nutrition, sleep, movement, connection, etc.–to holistically support your wellness. Let’s do this in manageable, achievable, small steps!
Private group “classroom” (not on Facebook) to easily stay in contact with each other in between calls to ask questions, receive ongoing support, share wins, and stay connected.
Accountability partners to help you stay on track with peers who can celebrate your wins and understand your challenges.
Theconvenience of anonline group so that you can be in the safety of your home but we can be connected from anywhere in the country!
YOUR INVESTMENT:
For FOUR months of Whole Life Nourishment support, your investment is $1199.
Payment plans available upon request. Venmo, PayPal, or a personalized invoice are also options–just contact me! Note: consider using your HSA to enroll. I am committed to making this group program affordable and accessible, so if you are in financial need, I offer sliding scale options. Please reach out.
If you want to learn how to optimize your health and well-being so that you can continue to be an energized, healthy changemaker even in the midst of so much change, aggravation and uncertainty then . . .
Here are some of the benefits of joining today . . .
* More energy, better quality sleep, and practical ways to nourish yourself with food (even in the midst of such challenging times)!
*Greater ease in creating healthy habits that support your well-being on a daily basis. Small steps lead to great shifts!
*Practical tips and suggestions that you can apply immediately. Let’s stop waiting for “when” or “if” and take action today!
*Personalized guidance in how to make small changes that yield big results. Every body is different and I’m here to support you through a model that works for your unique body, lifestyle, and situation.
*Opportunities to set practical goals/action steps that you can actually achieve to keep you on track with your health and well-being (so you can keep being an amazing changemaker!).
*Ongoing accountability, encouragement, and connection so that you can really show up as your best. This is key! We can’t do it alone! We need connection and community more now than ever!
*The support and wisdom of your fellow group members who know exactly what you’re going through!
For those of you new to me, my name is Michelle Dwyer and I am a Holistic Health Coach and Certified Nutrition Consultant. I have a Master of Science degree in Health and Nutrition Education and I’m Board Certified in Holistic Nutrition.
I am also committed to various social justice issues and see myself as an agent of positive change. I am excited to serve my fellow changemakers in your health and well-being so that YOU can show up in all the ways our world needs you . . . whether that’s at a grassroots level or more global. For more information about my larger vision and the causes I support, please go to my blog post here.
Looking forward to connecting with you soon!
In health,
Michelle Dwyer, Transformation Coach, Holistic Health Coach and Certified Nutrition Consultant, MS in Health and Nutrition Education, Former Educator, Agent of Positive Change
As many of you know, I was trained in Dr. Sara Gottfried’s Hormone Cure program to become a Hormone Cure Coach. I find that addressing people’s health challenges like fatigue, struggle with losing weight, stress, and cravings, it is helpful to include an assessment of their hormones gives me more tools to guide my clients back to a place of balance.
One hormonal challenge many women struggle with is PMS or pre-menstrual syndrome.
According to Dr. Sara Gottfried in The Hormone Cure, “PMS is related to a problem with progesterone, but frosting yourself in progesterone cream does not automatically fix the symptoms in all women. Our best science shows that PMS is the result of the poorly synchronized interplay among four entities: progesterone, allopregnanolone (a derivative of progesterone), and in the brain, the GABA and serotonin pathways. It’s a complicated neurohormonal mix that results in progesterone ‘resistance,’ which is why topping off your progesterone may not be the answer. Your body may respond better to a ‘cure’ that addresses upstream causes—including precursors, such as vitamin B6, that help you make serotonin, or perhaps an herb that alters progesterone sensitivity, such as chasteberry, as well as lifestyle techniques to calm your brain.” (page 50)
Not only can progesterone, GABA and serotonin affect PMS symptoms, but so can cortisol, the body’s stress response:
“When stress is high, cortisol rises and PMS worsens. When progesterone is low, PMS also worsens. In other words, there’s a dance between cortisol and progesterone in the development of PMS, and you want to address both adrenal function and your production of cortisol as well as your progesterone to minimize PMS.” (page 283)
When addressing something like PMS, it often can take a multi-prong approach: food, exercise, mindset and maybe even some complimentary treatments or supplements.
Let’s take a look at some of these suggestions here.
Exercise frequently: 5 days a week for at least 30 minutes
Some supplements can also help but aways seek advisement from your health practitioner:
Vitamin B6: 50 to 100 mg/day (or if you are on a birth control pill, you may want to consider taking a B Complex)
Calcium (carbonate or citrate): 600 mg 2x/day
Magnesium (citrate, glycinate taurate, aspartate or chelated forms like malate, succinate, fumarate): 150-300 mg/day (for more on the benefits of magnesium, check out this great article from Dr. Mark Hyman)
Vitex (chasteberry): 500-1000 mg/day (take in morning if possible)
What have you found helps with PMS? Have any of these approaches worked for you? Need more personalized guidance, please contact me today!
Whether you want to maintain your current weight or feel the need to lose a few pounds after the holidays, the key is losing weight slowly and mindfully. We know diets don’t work and counting or cutting calories doesn’t work for most people over the long-term. Of course it is also important to look at weight loss from a holistic perspective, where you address healthy changes that support your body, mind and spirit.
1. Get plenty of sleep. 2. Always eat breakfast and never skip meals. 3. Eat every three and a half to four hours to keep blood sugar, cortisol and appetite under control. 4. Eat within an hour of waking and stop eating at least three hours before bedtime. 5. Treat yourself one meal a week—eat anything you want for that one meal and really enjoy yourself without the guilt. 6. Eat slowly and mindfully. Enjoy your food and chew it well. 7. Drink more water. Basic rule of thumb is half your body weight in ounces. So if you weigh 160 pounds, you should drink 80 ounces of water. Herbal teas count as well! 8. Eat off smaller plates and measure your portions if you find that helpful. When in doubt, always make at least half your plate non-starchy vegetables. 9. Move your body a little bit everyday. Take a walk, play with your kids, do 10 minutes of yoga, have a dance party in your living room, take the stairs, park a little farther away. 10. Find ways to manage your stress like yoga, meditation, mindfulness, or journaling.
Which one of these suggestions could you start today? Which ones have you tried and had success doing? What other suggestions to do you have? I want to hear from you!
