Gut Instinct Health

06/06/2026

A summer Favorite That Always Disappears First!

A few weeks ago, I was reminded just how much people love this Strawberry Pie when I brought it to a Memorial Day gathering. The bright red strawberry filling immediately caught everyone’s attention, and not a single person turned down the freshly whipped cream on top! (Although coconut whipped cream is a delicious option if you’d like to keep it dairy-free and vegan.)

Because of the wonderful response, I thought this recipe deserved another share. It’s the perfect dessert for Father’s Day, Fourth of July celebrations, summer birthdays, backyard barbecues, or anytime you’re looking for a refreshing treat made with simple ingredients.

Who says dessert has to be loaded with preservatives, artificial ingredients, and excessive sugar? This pie proves that real food can be both nourishing and incredibly satisfying.

My family requests this recipe all summer long, and it has become a staple at our gatherings. In fact, it’s usually the first dessert to disappear! I love freezing it overnight and then letting it thaw for about 2 hours before serving. Topped with freshly whipped cream (or coconut whip), it’s the perfect cool and refreshing summer dessert.

Why You’ll Love It:
✔ Gluten-free
✔ Easy to make vegan
✔ Made with simple, real-food ingredients
✔ No refined flour
✔ Beautiful enough for guests but simple enough for everyday enjoyment

Ingredients

Crust:
• 1½ cups almond flour
• 2 tablespoons maple syrup
• ¼ cup lite olive oil
• ¼ teaspoon baking soda
• ¼ teaspoon sea salt
• 1 teaspoon vanilla extract

Filling:
• 1 pint strawberries, stemmed and sliced
• ¼ cup organic sugar
• 2 tablespoons arrowroot powder
• ⅓ cup cold water
• 15 reserved strawberry slices for lining the crust

Directions

1️⃣ Preheat oven to 350°F.

2️⃣ Combine almond flour, maple syrup, olive oil, baking soda, vanilla, and salt in a bowl. Press into an 8-inch pie plate coated with nonstick spray. Bake 10–15 minutes until lightly golden. Cool completely.

3️⃣ Reserve 15 strawberry slices. Place remaining strawberries and sugar in a saucepan. Lightly mash and cook over medium heat until sugar dissolves. Bring to a gentle boil for 1 minute.

4️⃣ Mix arrowroot and cold water until smooth. Stir into strawberry mixture and cook on low until thickened.

5️⃣ Arrange reserved strawberry slices over the cooled crust. Pour filling on top.

6️⃣ Refrigerate at least 4 hours, or freeze overnight and thaw for about 2 hours before serving.

7️⃣ Top with whipped cream or coconut whipped cream and enjoy!

✨ Fresh. Simple. Beautiful. The perfect taste of summer.

If you make it, I’d love to see your creation—share a photo in the comments!

05/30/2026

I always preach this: do the activities you love because those are the activities you’ll actually stick with.

For me, that’s running, hiking, Pilates, yoga and kettlebell workouts. I’m not a huge fan of short HIIT workouts or heavy weights—and that’s okay. We are all built differently, and what motivates one person may not motivate another.

I was reminded of this again last weekend at a neighborhood party. I chatted with a personal trainer who works with several people in the neighborhood. When I told him I had just completed a half marathon and that long-distance running is my favorite activity, he looked at me like I was completely crazy.

I explained that what I love most is the meditative part of running—the mental challenge, the quiet time, and telling myself “you got this” when things get hard. Ironically, that was the exact part he said he disliked most.

I also shared that there’s an incredible sense of accomplishment that comes from pushing yourself through something difficult—something many people may never attempt. He didn’t really have much to say about that.

Honestly , that conversation was such a good reminder that fitness is not one-size-fits-all. What feels empowering and energizing to one person may feel miserable to another. The same goes for nutrition.

Find movement you genuinely enjoy and can consistently do. Find a whole foods approach to eating that works for your body and your lifestyle. Health doesn’t have to look the same for everyone.

05/23/2026

I just completed another half marathon — and this one was extra special because I got to do it alongside my daughter, my cousin, and my daughter’s roommate.

I know my cousin already loves these types of events, and now we’ll see if my daughter catches the same passion for running too.

I also know endurance events aren’t for everyone — and that’s okay. Some people thrive on short HIIT workouts and heavy weights. Others love yoga, cycling, hiking, or strength training. We all have different ways of moving that make us feel strong, healthy, and alive.

For me, it’s running.

It’s the meditative mental challenge of going long distances and seeing how far I can push myself physically and mentally. It’s the energy at these events and being surrounded by people of all ages and fitness levels. Some are running their very first race, some may never do another one, and others have completed 100+ events. No matter their story, the atmosphere is always so positive and inspiring.

Every time I finish a race like this, I immediately start thinking about which one I want to do next.

I’m not sure if I’ll ever run another full marathon like I did in my 30s… but maybe I’ll surprise myself and give it another try someday.

One thing I’ll always preach is this: find activities you truly enjoy, because those are the ones you’ll stick with long term.

And if you’ve ever thought about trying a race, start with a 5K. There are so many great Couch to 5K training plans out there, and you might just catch the running bug too.

05/09/2026

Looking for quick, healthy breakfast ideas? ✨
One of the most common questions I get is: “What should I eat for breakfast when I’m short on time?”
The truth is, breakfast can really set the tone for your entire day. Starting with a balanced meal helps keep blood sugar steady, gives you lasting energy, and can make it easier to make healthier choices throughout the day.

Here are some simple breakfast ideas you can prep ahead or grab on the go:
✔️ Avocado toast (even better on sprouted grain bread)
✔️ Hard boiled eggs + a side of berries
✔️ Mini crustless egg quiches made ahead and frozen
✔️ Homemade granola sprinkled over yogurt and berries
✔️ A nutrient-packed green smoothie
✔️ Even leftovers from dinner! Chicken, sweet potatoes, and veggies make a perfectly balanced breakfast too.

Healthy eating doesn’t have to be complicated or time-consuming. A little planning can help you avoid that mid-morning crash — and make it easier to pass on the office donuts (most days anyway ).
And remember: having an occasional donut is completely fine. What matters most is what you do consistently most days of the week, not striving for perfection.
What’s your favorite healthy breakfast? Share below!

05/02/2026

Over the past few years, there’s been a lot of buzz around prebiotics and probiotics. With so many supplements and even beverages on the market, it’s easy to wonder—what are they really, and can we get enough from food instead of spending extra money?

Here’s a simple breakdown:
Prebiotics
Think of prebiotics as food for your gut. They help the good bacteria grow while reducing harmful bacteria. They may also support gut health, calcium absorption, and blood sugar balance.
You can find prebiotics naturally in foods like fruits, vegetables, beans, and whole grains—many of which are staples of a Mediterranean-style diet.

Probiotics
Probiotics are the good bacteria (or live cultures) that live in your gut. They help keep everything balanced, which can support your immune system and overall health.
Foods rich in probiotics include yogurt, kefir, and certain cheeses like feta—again, common in Mediterranean eating patterns.

How They Work Together
Prebiotics and probiotics are a team. Prebiotics feed probiotics, helping them thrive. When you eat both, you’re creating a healthy environment in your gut.

Simple tip: Pair probiotic and prebiotic foods—like yogurt with fruit (think bananas!) or a salad topped with a sprinkle of feta.

The good news? You can absolutely support your gut health with everyday foods—no expensive supplements required.

04/25/2026

I love shrimp creole—it always takes me back to New Orleans ❤️ This recipe is one of my favorites, just tweaked a bit to make it a healthier, everyday option. When I’m in New Orleans, I’ll absolutely go for the real deal (as long as it’s gluten free), but for day-to-day eating, this version hits the spot.
Healthy Shrimp Creole
A classic made lighter, cleaner, and flexible depending on your goals.
✨ Why it’s better:
• Swapped out processed meat for heart-healthy olive oil
• Boosted spices + fresh herbs for amazing flavor
• Lower sodium + more anti-inflammatory
• Easy to go low-carb OR higher-carb based on what your body needs
🥘 Ingredients:
• 1 tbsp olive oil
• 1 small onion, chopped
• ½ green bell pepper, chopped
• 1 celery stalk, chopped
• 2 cloves garlic, minced
• 2 cups fresh chopped tomatoes (or low-sodium canned)
• 1 cup tomato sauce (no added sugar)
• 1 bay leaf
• ½ tsp black pepper
• 1 tsp Worcestershire (optional)
• ½–1 tsp hot sauce
• 1 tsp smoked paprika
• ½ tsp oregano
• 1 lb shrimp, peeled & deveined
• Fresh parsley or basil (optional)
👩‍🍳 Directions:
Sauté onion, pepper, and celery in olive oil until soft. Add garlic + spices and cook for 1 minute. Stir in tomatoes, sauce, and seasonings. Simmer 15–20 minutes. Add shrimp and cook just 3–5 minutes until pink. Remove bay leaf and top with fresh herbs.
🍚 Serve it your way:
✔️ Over brown rice (fuel + energy days)
✔️ Over cauliflower rice (low-carb option)
✔️ Half & half for balance
All versions make a quick, healthy dinner that doesn’t sacrifice flavor—and will easily become a family favorite!

04/18/2026

Lifespan vs. Healthspan — What Really Matters?

We often focus on how long we live… but what about how well we live?
👉 Lifespan = total years lived
👉 Healthspan = years lived free from chronic disease
And here’s the reality:
Chronic diseases like heart disease, diabetes, and neurodegenerative conditions are the leading causes of disability and death — significantly shortening our healthspan, even if lifespan increases.

Research shows that while life expectancy has increased over time, many people are spending more of those later years managing illness rather than thriving.
So the goal isn’t just to live longer —
it’s to live better for longer.

How to Improve Your Healthspan
Small, consistent lifestyle changes can have a powerful impact:
✔️ Create intentional goals
Be specific. “Eat healthier” becomes “add vegetables to 2 meals daily.”
✔️ Prioritize nutrition
The Mediterranean diet has been widely studied and is associated with:
Reduced risk of heart disease

Lower inflammation

Improved longevity and cognitive health

✔️ Move your body regularly
Exercise supports cardiovascular health, muscle mass, and metabolic function — all key for aging well.
✔️ Manage stress & support mental health
Chronic stress increases inflammation and disease risk. Practices like walking, prayer, breathwork, and mindfulness make a difference.
✔️ Build strong social connections
Research consistently shows that meaningful relationships are linked to longer life and better health outcomes.

💬 The takeaway:
Don’t just aim for more years — aim for better years.
What’s one small habit you can start today to improve your healthspan?

04/11/2026

A few years ago, I hosted a nutrition table at a high school health fair—and what I saw stuck with me.
My goal was simple: help students see how much sugar is actually in energy drinks and soda, and show them there are better options. When I measured out the sugar visually, the reactions were priceless… 😳
Some students told me they were drinking 2 energy drinks a day!
So I offered them something different—a simple green smoothie.
I’ll be honest… they were skeptical at first. But after one sip? Total surprise. They couldn’t believe something this healthy could taste that good.
That moment was everything. 💚
Because getting adolescents to eat a nutritious breakfast can be tough—but this showed them it is possible to enjoy healthy choices.
My goal then (and now) is to help people become more mindful of their sugar intake—and to show that healthy food doesn’t have to be boring or bland.
✨ Here’s the smoothie they loved:
Delicious Green Smoothie
Ingredients:
• 1 frozen banana
• 1 unpeeled apple, cored and chopped
• 1 cup low-fat Greek yogurt
• 1½ cups baby spinach
• ¼ cup water (add more as needed)
• 6 ice cubes
Directions:
Blend everything until smooth and creamy. Enjoy!
Makes 2 servings
Per serving: 198 calories | 34.7g carbs | 3.5g fat | 8g protein
💡 Want more protein? Add a scoop of your favorite protein powder!
If you’ve got a teen (or you’re just trying to improve your mornings), give this a try—and let me know what you think!

04/04/2026

03/28/2026

🦠 Leaky Gut, Dysbiosis & The Gut Microbiome: What the LATEST Research Says (2026 Update)

When I was studying nutrition, I remember being fascinated by the gut microbiome—and now the research has gone so much further than we ever imagined.
Let’s break it down in a way that actually makes sense 👇
—
✨ First—“Leaky Gut” is REAL (but not what social media makes it seem)
The scientific term is intestinal permeability. Your gut lining is designed to act like a smart barrier—letting nutrients in while keeping harmful substances out.
When that barrier becomes more “leaky,” things like toxins and bacteria can slip through… triggering inflammation in the body.
👉 Important:
This isn’t a standalone diagnosis—it’s a process that shows up in conditions like IBS, autoimmune disease, and metabolic issues.
—
🦠 What is Dysbiosis (and why it matters)?
Dysbiosis = an imbalance in your gut microbiome
Instead of a diverse, balanced ecosystem, you get:
❌ Too many harmful microbes
❌ Not enough beneficial ones
❌ Low overall diversity
👉 Think of your gut like a garden:
Healthy = diverse and thriving
Dysbiosis = weeds taking over 🌱
Why this matters:
✔️ Weakens the gut barrier (contributes to “leaky gut”)
✔️ Increases inflammation
✔️ Disrupts communication with your brain, metabolism, and immune system
👉 Translation: Dysbiosis is often the root driver behind gut issues
—
🦠 Your Gut Microbiome Controls That Barrier
Your gut is home to trillions of microbes—and they are constantly communicating with your immune system.
Here’s the key:
✔️ Healthy bacteria produce compounds (like short-chain fatty acids) that strengthen your gut lining
❌ Imbalances (dysbiosis) can weaken it
👉 Your microbiome can either protect you—or promote inflammation
—
🧬 What’s NEW in the Research (this is where it gets exciting)
🔬 It’s not just bacteria anymore
Scientists are now studying the virome (viruses in your gut) and fungi—and they play a BIG role in metabolism and immunity.

🧠 Gut health affects WAY more than digestion
We’re now seeing strong links to:
• Brain health
• Hormones
• Metabolism
• Recovery from exercise
👉 Think of your gut as a control center—not just a digestive organ.

🧬 Personalized nutrition is the future
Two people can eat the SAME food and have completely different responses based on their microbiome.
—
🥗 Why the Mediterranean Diet is a GAME CHANGER for Gut Health
If there’s one dietary pattern consistently backed by research for improving the microbiome and gut barrier—it’s the Mediterranean diet.
Here’s why:
✔️ High in fiber-rich foods (vegetables, fruits, legumes, whole grains)
→ feeds beneficial gut bacteria
→ increases short-chain fatty acids that strengthen the gut lining
✔️ Rich in polyphenols (olive oil, berries, herbs, red wine in moderation)
→ fuels good bacteria
→ reduces inflammation
✔️ Healthy fats (olive oil & omega-3s)
→ support gut lining + immune balance
✔️ Improves microbial diversity
→ one of the strongest predictors of gut health
✔️ Naturally anti-inflammatory
→ helps reduce chronic inflammation linked to dysbiosis and permeability
👉 Bonus: Also strongly linked to heart health, brain health, and longevity.
—
🥬 Don’t Forget Fermented Foods (Simple but Powerful)
Adding fermented foods is one of the easiest ways to support your microbiome:
✔️ Yogurt (with live cultures)
✔️ Kefir
✔️ Sauerkraut
✔️ Kimchi
✔️ Kombucha
✔️ Miso
👉 These foods can help introduce beneficial bacteria and support overall gut balance.
—
🥗 Diet is STILL the most powerful tool
✔️ Plant-rich, diverse diets
→ improve gut diversity
→ strengthen the gut barrier
→ reduce inflammation
❌ Ultra-processed, high-sugar diets
→ drive dysbiosis
→ increase permeability
—
⚠️ What’s overhyped?
🚫 No one-size-fits-all “leaky gut cure”
🚫 Testing is still inconsistent
🚫 Supplements are very strain-specific
—
✅ What actually works (based on evidence):
• Eat a diverse, fiber-rich diet (Mediterranean-style is a great place to start)
• Include fermented foods regularly
• Limit ultra-processed foods
• Manage stress (huge for gut health)
• Move your body regularly
—
💡 The BIG takeaway:
Dysbiosis → can weaken your gut barrier
Leaky gut → can trigger inflammation
And your microbiome sits at the center of it all.
Your gut isn’t just about digestion anymore—it’s deeply connected to your immune system, metabolism, brain, and overall health.
—