As the leaves fell and the holiday buzz began, October and November brought a wealth of insights, resources, and tips for supporting your health journey. Whether you're focused on balancing hormones, managing stress, or boosting energy, this round-up highlights everything you might have missed over the past two months.

Grab your favorite warm drink, settle in, and catch up on all the tips and tricks to keep you feeling vibrant and strong as we head into the holiday season.

Articles

• The Benefits of Burn Out

• Fasting Insulin: Why it’s the most important metabolic marker you can track

• Master Your Metabolism: Zero-Cost Strategies to Lower Fasting Insulin and Boost Health

• The Glucose-Insulin Connection: What to Know About Your Body’s Energy Besties

• Beyond HRT: Navigating Perimenopause Options

• Walk Your Way to Better Health: The Underrated Benefits of Daily Steps

• Navigating Food Sensitivities During the Holidays: A Functional Nutrition Guide to Celebration and Self-Care

Book/Podcast

Podcasts

• Lose Weight & Fix Your Hormones the Healthy Way

• #260 - Why high insulin levels drive fat storage and weight gain and what you can do | Dr. Robert Lustig & Ben Grynol

• 5 Key Principles (Some Controversial) to Help You Burn Fat, Build Muscle and Fast The Right Way With Dr. Mindy Pelz

• https://www.rupahealth.com/the-root-cause-medicine-podcast/transforming-menopause-care-with-dr-wendy-warner

• A Shocking Predictor of Longevity and How to Improve It to Become Stronger for Longer with Courtney Conley

Books

• Brain Energy by Chris Palmer Books Shop Link

Recipes

• Best Chili

• Lemon Garlic Chicken: A One Skillet Wonder!

• Creamy Cauliflower Turmeric Soup

• Enchilada Stuffed Zucchini Boats

• Sloppy Janes

• Bone Broth Cauliflower Fried Rice

• Chicken Burrito Bowls

• One Pan Balsamic Chicken Bake

• Protein Oatmeal Bake

• Cranberry Orange Relish

Recipe Resources

• Forage Sour Cream

• Kite Hill Sour Cream

• Violife shredded Cheese

Products

Metabolic Daily by Pendulum

Freddie loves Metabolic Daily for its unique blend of probiotics, including Akkermansia, a natural GLP-1 enhancer. This powerhouse supports carbohydrate metabolism and helps manage high HA1c, triglycerides, and fasting insulin. Bonus: it’s a game-changer for gut health! Try it via my Fullscript Store for 10% off.

Cravings And Stress Support by Thorne

Life happens, and cravings strike. Thorne's Cravings & Stress Support helps curb sugar cravings and stress eating when protein-packed breakfasts, good sleep, and stress management aren’t enough. Think of it as a bridge—not a root-cause fix. Get it (and more!) at 10% off through my Fullscript Store.

RX Sugar Maple Syrup

It’s finally back! RX Sugar Maple Syrup is made with allulose, a natural sweetener that mimics sugar’s taste and texture without the blood sugar spikes. Perfect for recipes like Sloppy Janes; it’s a must-have for your pantry.

Femmenessence

Harness the power of maca root with Femmenessence! This adaptogenic gem supports hormone health, alleviating PMS, menopausal symptoms, and boosting energy. Plus, their research-backed products cater to all life stages. Find balance and vitality with Femmenessence.

Designs for Health Glycine

Struggling to sleep? Glycine is your natural sleep aid, calming the nervous system and enhancing deep sleep stages. It helps you fall asleep faster and wake up refreshed—no grogginess! Grab yours for 10% off at my Fullscript Store.

Schisandra

For stress support and mental clarity, Schisandra is a perimenopause must-have. This adaptogen enhances focus, mood, and energy while helping your body adapt to hormonal fluctuations. It’s my go-to for a fog-free, productive day.