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Best Health Wellness Your Best Health starts here. Physician-guided nutrition, strength training, metabolism support and hormonal support designed around your personal health goals.

Best Health Wellness helps women transform their health through personalized nutrition, strength training, and lifestyle coaching. Founded by Heather Watkins, a Nutrition and Fitness Consultant with over 30 years of experience, we specialize in fat loss, muscle building, women's health, healthy aging, and GLP-1 nutrition support. Our programs are overseen by a licensed Physician, combining medical expertise with evidence-based nutrition and fitness coaching to help women preserve muscle, improve metabolism, and achieve lasting results.

**CHEESY FLAVOR, NO CHEESE! Have you tried nutritional yeast?**If you're trying to increase your protein intake, improve...
10/23/2026

**CHEESY FLAVOR, NO CHEESE! Have you tried nutritional yeast?**

If you're trying to increase your protein intake, improve the nutritional quality of your meals, or simply find ways to make healthy food taste better, this is one ingredient worth knowing about!

It's called **NUTRITIONAL YEAST**, and despite its not-so-appetizing name, it's actually pretty delicious!

It has a nutty, cheesy, savory flavor and is an easy addition to foods you're probably already eating.

**HERE ARE 3 REASONS I LOVE IT:**

**1. A LITTLE EXTRA PROTEIN!**

Depending on the brand, just 2 tablespoons can provide approximately 5–8 grams of protein.

And here's what's interesting: nutritional yeast contains all nine essential amino acids, making it a complete plant-based protein.

Now, I'm not suggesting you replace your chicken, fish, eggs, or other protein sources with nutritional yeast!

But when you're trying to reach your daily protein goals, those little additions can help.

**2. B VITAMINS FOR ENERGY METABOLISM!**

Many brands of nutritional yeast are fortified with B vitamins, including B12.

These vitamins help your body convert the food you eat into usable energy and support normal nervous system function.

One important thing to remember: not all nutritional yeast contains B12, so check the label for fortification.

**3. BIG FLAVOR WITHOUT A LOT OF CALORIES!**

Nutritional yeast typically provides around 40–60 calories per 2 tablespoons, depending on the brand.

It also contains some fiber and can be a great way to add flavor without always reaching for extra cheese or heavy sauces.

**HERE'S HOW I WOULD USE IT:**

- Sprinkle it over roasted broccoli, cauliflower, or Brussels sprouts.
- Add it to scrambled eggs or an omelet.
- Toss it with popcorn for a cheesy snack.
- Mix it into soups, pasta, or sauces.
- Add it to roasted chickpeas.
- Mix it into your chicken breading before putting it in the air fryer.

**AND

**BREAD IS NOT THE ENEMY! And yes, you can eat sourdough and still lose body fat!**Somewhere along the way, carbohydrate...
10/23/2026

**BREAD IS NOT THE ENEMY! And yes, you can eat sourdough and still lose body fat!**

Somewhere along the way, carbohydrates became the bad guy in nutrition.

Bread makes you fat. Carbs spike your blood sugar. If you want a lean body, you need to give up bread.

**ENOUGH ALREADY!**

One of the things I teach my clients is that we need to stop being afraid of individual foods and start understanding how they fit into our overall nutrition.

And sourdough bread is a great example!

**HERE ARE 3 REASONS I LIKE SOURDOUGH:**

**1. It may be gentler on your blood sugar.**

Traditional sourdough goes through a fermentation process that produces organic acids. Depending on the bread and how it's made, this may reduce the blood sugar response compared with conventional white bread.

But remember, sourdough is STILL a carbohydrate!

**2. It may be easier to digest.**

The fermentation process can break down some fermentable carbohydrates, which may make traditionally fermented sourdough easier to tolerate for certain people.

Important: Regular wheat sourdough still contains gluten and is NOT safe for people with celiac disease.

**3. Fermentation can improve mineral availability.**

Traditional sourdough fermentation can reduce phytic acid, a compound that interferes with the absorption of certain minerals, including iron and zinc.

And here's another thing I love about sourdough...

**IT'S EASY TO BUILD A BALANCED MEAL AROUND IT!**

Try sourdough toast with eggs and avocado.

Make an open-faced chicken or turkey sandwich with plenty of vegetables.

Pair it with cottage cheese, smoked salmon, or another protein source.

Now you have carbohydrates for energy, protein for muscle preservation, and nutrients to support your overall health.

**BUT HERE'S WHAT I REALLY WANT YOU TO UNDERSTAND:**

You don't have to earn your carbohydrates through exercise.

You don't have to eliminate bread to lose body fat.

And you certainly don't have to spend the rest of your life avoiding foods you enjoy!

If your goal is fat loss, muscle preservation, or better metabolic health, what matters is your overall nutrition, portions, activity, and consistency.

And while sourdough can be a great option, whole-grain breads can be equally good or better choices for fiber and overall nutrition.

**MY ADVICE?**

Stop looking at foods as GOOD or BAD.

Start looking at your entire plate.

Get your protein. Eat your vegetables. Include fiber-rich carbohydrates. Add healthy fats.

And enjoy your bread!

**SAVE THIS POST** for your next grocery trip, and send it to someone who still thinks bread is making them fat!

Follow for practical nutrition tips, high-protein recipes, and healthy eating without all the unnecessary food rules.

**CAN WE PLEASE STOP BEING AFRAID OF POTATOES?!**Somewhere along the way, potatoes got thrown into the same category as ...
10/22/2026

**CAN WE PLEASE STOP BEING AFRAID OF POTATOES?!**

Somewhere along the way, potatoes got thrown into the same category as foods we should avoid if we want to lose weight.

Too many carbs. Too much starch. Too fattening.

But here's the thing... **POTATOES ARE NOT THE PROBLEM!**

In fact, they're one of the most underrated carbohydrates you can eat, especially if you're active, strength training, or trying to improve your body composition.

**Here's why I LOVE potatoes:**

1. **They're incredibly filling!** Boiled potatoes ranked at the top of a classic study measuring how satisfying different foods are. That's a pretty big deal when you're trying to manage hunger without constantly restricting your food.

2. **They're packed with potassium!** A medium baked potato with the skin can provide more potassium than a banana. Potassium is important for muscle function, fluid balance, and healthy blood pressure.

3. **They're a great source of energy!** Carbohydrates are your body's preferred fuel for higher-intensity exercise. If you're strength training, running, or staying active, you NEED to fuel your body.

4. **They provide fiber and nutrients!** Especially when you eat the skin. Potatoes also contain vitamin C and vitamin B6.

5. **Here's a little nutrition trick:** Cooking and then cooling potatoes increases their resistant starch content. Resistant starch can support gut health and may help moderate blood sugar responses. Some of that benefit remains when you reheat them!

**NOW... let's talk about how you prepare them.**

A baked potato with grilled chicken and Greek yogurt? Great balanced meal.

Roasted potatoes with olive oil and seasonings? Absolutely!

A potato loaded with butter, cheese, bacon, and sour cream? Still something you can enjoy, but the calories add up quickly.

See the difference?

And please remember, **eating carbohydrates does NOT automatically make you gain body fat.** Your overall calorie intake, food quality, portions, and activity levels matter far more than whether you ate a potato.

This is exactly why I teach my clients to stop labeling foods as GOOD or BAD.

You don't need to eliminate potatoes, bread, rice, or fruit to get leaner, build muscle, or improve your health.

You need to understand how to fuel your body!

**The goal isn't to eat LESS food. It's to eat SMARTER and give your body what it needs.**

SAVE this post for your next grocery trip and send it to someone who's still afraid of carbs!

Follow for high-protein recipes, practical nutrition education, and healthy eating that fits REAL life.

**STOP BEING AFRAID OF FAT!**For years, we were told to eat everything low-fat, fat-free, or reduced-fat if we wanted to...
10/22/2026

**STOP BEING AFRAID OF FAT!**

For years, we were told to eat everything low-fat, fat-free, or reduced-fat if we wanted to lose weight and be healthy.

But here's what we know now... **your body NEEDS fat!**

And if you're a woman over 40 trying to improve your metabolic health, build muscle, lose body fat, or support your health as you age, understanding the DIFFERENCE between types of fat is important.

**Here's why fat deserves a place on your plate:**

1. **Hormone health:** Fat provides essential fatty acids and supports normal hormone production. Extremely low-fat diets can interfere with normal hormonal function.

2. **Brain and heart health:** Unsaturated fats, especially omega-3 fatty acids, play important roles in cardiovascular and brain health.

3. **Vitamin absorption:** Vitamins A, D, E, and K are fat-soluble. Your body needs dietary fat to absorb them efficiently.

4. **Fullness and satisfaction:** Including some fat in your meals can help you feel satisfied and make healthy eating more sustainable.

**BUT NOT ALL FATS HAVE THE SAME EFFECT ON YOUR HEALTH!**

**GREEN LIGHT — EAT MORE OFTEN**

Olive oil, avocados, walnuts, almonds, chia seeds, flaxseeds, salmon, and sardines.

These foods provide beneficial unsaturated fats. Replacing saturated fats with unsaturated fats can help improve LDL cholesterol levels and support cardiovascular health.

**YELLOW LIGHT — ENJOY IN MODERATION**

Butter, cheese, cream, coconut oil, and fatty cuts of meat.

You don't need to eliminate these foods, but saturated fat intake matters, especially if you have elevated LDL cholesterol or cardiovascular risk factors.

**RED LIGHT — LIMIT OR AVOID**

Industrial trans fats, foods containing partially hydrogenated oils, and frequent consumption of heavily processed, fried foods and processed meats.

**AND HERE'S SOMETHING ELSE I WANT YOU TO REMEMBER...**

Healthy fat is STILL calorie-dense!

One tablespoon of olive oil has about 120 calories. A handful of almonds can easily have 160 calories or more.

That doesn't make them unhealthy. It just means portions matter when you're working toward a body composition goal.

**My philosophy? Stop eliminating entire food groups and start understanding how to BUILD A BETTER PLATE.**

Protein to support your muscle.

Carbohydrates to fuel your activity.

Healthy fats to support your body.

Fiber to support your gut and metabolic health.

It all works TOGETHER!

You don't need to eat perfectly. You need to eat intentionally, consistently, and in a way that supports your goals.

**SAVE THIS POST** for your next grocery trip!

Follow for practical nutrition education, high-protein recipes, and healthy eating that fits REAL LIFE!

**Let's talk about ALCOHOL and your fitness goals!**I'm not here to tell you that you can never have a glass of w**e, a ...
10/21/2026

**Let's talk about ALCOHOL and your fitness goals!**

I'm not here to tell you that you can never have a glass of w**e, a margarita, or a cocktail with friends. I believe in living in the middle, enjoying your life, and making informed choices.

BUT... if you're putting time and energy into your workouts, trying to lose body fat, build muscle, improve your sleep, or get healthier, you need to understand how alcohol affects those goals.

And it's about a lot more than just calories!

**Here's what I want you to know:**

1. **Your body prioritizes alcohol.** When you drink, your body focuses on metabolizing alcohol, temporarily reducing fat oxidation. That doesn't mean one drink stops fat loss, but regular drinking can make maintaining a calorie deficit more challenging.

2. **Your muscle recovery can suffer.** Especially with heavier drinking, alcohol can interfere with muscle protein synthesis and recovery. If you're working hard to build and preserve muscle, this matters!

3. **Your sleep takes a hit.** You might fall asleep faster after drinking, but alcohol can disrupt your sleep quality, particularly later in the night. And we know how important sleep is for recovery, appetite regulation, and overall health.

4. **Those calories add up FAST.** A margarita can easily contain 275 calories or more. Have two or three, and suddenly you've added hundreds of calories without much nutritional value.

5. **Your food choices may change.** Alcohol can lower inhibitions, increase appetite, and make those late-night snacks a little harder to resist.

**So what's my advice?**

Be intentional.

If you choose to drink, decide how much ahead of time, eat a balanced meal, alternate with water, and consider lower-calorie options or alcohol-free alternatives.

And here's something I encourage my clients to do: **Pay attention to how you FEEL the next day.**

How did you sleep? How was your workout? Were you hungrier? Did you feel sluggish?

Sometimes connecting those dots is more powerful than any nutrition rule I could give you.

Remember, lower-calorie alcohol isn't necessarily healthier alcohol. Less alcohol is generally better for your long-term health.

**It's not about being perfect. It's about understanding how your choices affect the results you're working so hard to achieve.**

SAVE this post for your next night out, and follow for practical nutrition tips that fit REAL life!

We talk A LOT about protein, but there's another nutrient that deserves just as much attention… **FIBER!**If you're focu...
10/21/2026

We talk A LOT about protein, but there's another nutrient that deserves just as much attention… **FIBER!**

If you're focusing on losing body fat, improving your metabolic health, managing blood sugar, or simply feeling better, fiber needs to be part of the conversation.

Here's why I want you eating more of it:

✔️ **Keeps you fuller longer** – Helps with satiety and managing hunger between meals.

✔️ **Supports blood sugar regulation** – Slows carbohydrate absorption and helps reduce blood sugar spikes.

✔️ **Improves gut health** – Feeds beneficial gut bacteria and supports healthy digestion.

✔️ **Supports heart health** – Certain types of soluble fiber can help lower LDL cholesterol.

✔️ **Helps with weight management** – Fiber-rich foods can make it easier to feel satisfied without constantly thinking about food.

**So how much do you need?**

Women: Around 25 grams daily
Men: Around 38 grams daily

And here's the good news. You don't need expensive supplements or complicated recipes!

Add chia seeds to your yogurt. Throw some berries into your oatmeal. Add chickpeas to your salad. Eat more beans, lentils, vegetables, and whole grains.

**My favorite combination? PROTEIN + FIBER.**

Protein helps support and preserve your muscle. Fiber supports your gut, blood sugar, heart health, and fullness.

Together, they're a pretty powerful combination, especially for women focused on improving body composition and metabolic health.

One important tip: If you're not eating much fiber now, increase it gradually and stay hydrated. Your digestive system needs time to adjust!

Stop overcomplicating healthy eating. Sometimes the biggest improvements come from the smallest additions to your plate.

**SAVE this post for your next grocery trip!**

Follow for more high-protein, high-fiber meal ideas!

WHAT NOT TO DO to lose fat!5 things I would NEVER do to lose fat I’ve seen every trend come and go. These are the ones I...
10/19/2026

WHAT NOT TO DO to lose fat!
5 things I would NEVER do to lose fat

I’ve seen every trend come and go. These are the ones I’ll never recommend:

1️⃣ Severe calorie restriction. Crash diets burn muscle along with fat. Less muscle means a slower metabolism, and the weight comes right back.

2️⃣ Fat-burning teas. Most are caffeine, diuretics or laxatives. You’re losing water, not fat.

3️⃣ Detoxes. Your liver and kidneys already detox your body 24/7. Support them with water, fiber, protein and sleep, not a pricey kit.

4️⃣ Cleanses. Juice cleanses are mostly sugar with almost no protein. You lose water and muscle, and it all comes back when you eat normally.

5️⃣ Endless cardio. Hours on the treadmill without lifting can cost you muscle and make you hungrier. After 40, strength training protects your metabolism.

What actually works: a small calorie deficit, protein at every meal, strength training 2 to 3 days a week, walking and zone 2 cardio, and real sleep.

No quick fixes. Just a plan that works and lasts.

**YOUR WORKOUT IS OVER. NOW WHAT ARE YOU EATING? 💪**Ladies, if you're putting in the work at the gym, lifting weights, a...
10/18/2026

**YOUR WORKOUT IS OVER. NOW WHAT ARE YOU EATING? 💪**

Ladies, if you're putting in the work at the gym, lifting weights, and trying to build a leaner, stronger body, what you eat AFTER your workout matters just as much as what you eat before it!

Here's something I want you to understand:

**Your workout doesn't actually build the muscle. It creates the stimulus for your body to build muscle.**

The rebuilding and adapting happen during RECOVERY.

And guess what? Your body needs FOOD to make that happen!

Here are 6 things I want you to know about post-workout nutrition:

**1. DON'T WAIT ALL DAY TO EAT.**
Having a meal or snack within 1–2 hours after training is a great strategy, especially if you haven't eaten in several hours. There's no magical 30-minute window, but your body does need consistent nutrition.

**2. PRIORITIZE PROTEIN!**
Aim for approximately 25–40 grams of high-quality protein after your workout, depending on your size and needs. Protein provides the amino acids your muscles need to repair and grow.

**3. DON'T SKIP THE CARBS!**
Carbohydrates help replenish the glycogen your muscles use during exercise. And NO, eating carbs after your workout doesn't automatically turn them into body fat!

**4. REHYDRATE.**
Replace fluids lost during exercise. If you've had a particularly long or sweaty workout, you may also need electrolytes.

**5. KEEP YOUR RECOVERY MEALS SIMPLE.**
You don't need expensive supplements or complicated recipes!

A few of my favorites:
- Grilled chicken with rice and vegetables
- Greek yogurt with berries and granola
- Eggs with whole-grain toast and fruit
- Protein smoothie with a banana
- Salmon with roasted potatoes
- Cottage cheese with fruit

**6. PLAN AHEAD!**
One of the biggest reasons women skip their post-workout nutrition is simply because they get busy! Work, kids, errands, meetings... and suddenly it's 3 PM and they've barely eaten.

Have something ready!

**NOW HERE'S THE BIGGER PICTURE.**

If you're a woman over 40 or 50 trying to build muscle, improve your body composition, and maintain your strength as you age, you cannot continually underfuel your body and expect optimal results.

And eating less and less isn't always the answer to losing body fat.

You need enough energy to train hard, enough protein to support muscle growth, carbohydrates to fuel performance, and adequate sleep and recovery.

**The workout is the stimulus. Food provides the building blocks. Recovery allows the adaptation.**

They ALL work together!

You spend a lot of time thinking about WHAT exercises you're doing.

Start putting that same intention into HOW you're fueling your body.

**Keep the muscle. Lose the fat.**

Heather | Best Health Wellness

**WHAT YOU EAT BEFORE YOUR WORKOUT MATTERS! **Are you showing up to your workouts running on coffee and an empty stomach...
10/18/2026

**WHAT YOU EAT BEFORE YOUR WORKOUT MATTERS! **

Are you showing up to your workouts running on coffee and an empty stomach?

If your goal is to build muscle, lose body fat, get stronger, and actually SEE changes in your body, you need to start thinking about how you're FUELING your workouts.

**You can't expect your body to perform at its best if you're constantly running on empty.**

Here are 6 things I want you to know about pre-workout nutrition:

**1. TIMING MATTERS.**
Ideally, eat a balanced meal 2–3 hours before your workout. If you're short on time, a smaller snack 30–60 minutes beforehand can work!

**2. CARBS ARE YOUR FRIEND!**
Please stop being afraid of carbohydrates! They're an important fuel source for your muscles, especially during challenging strength workouts. Think oatmeal, bananas, toast, rice, or fruit.

**3. INCLUDE SOME PROTEIN.**
Greek yogurt, eggs, cottage cheese, or a protein shake can help you meet your daily protein needs and support muscle repair and growth.

**4. GO EASY ON FAT AND FIBER RIGHT BEFORE TRAINING.**
Both are important for your health, but large amounts immediately before exercise can slow digestion and leave you feeling uncomfortable.

**5. KEEP IT SIMPLE!**
You don't need fancy pre-workout supplements or complicated meals.

A few of my favorites:
- Banana with peanut butter
- Greek yogurt with berries
- Toast with an egg
- Rice cake with honey
- Protein shake with a banana

**6. HYDRATE BEFORE YOU START!**
Don't wait until you're halfway through your workout to start drinking water. Show up hydrated and continue sipping throughout your session.

**HERE'S WHAT I REALLY WANT YOU TO UNDERSTAND:**

Your workout is the stimulus that tells your muscles to get stronger.

Your nutrition provides the energy and building blocks to support that process.

Your recovery is

REST DAYS ARE PART OF THE WORK! One of the biggest mistakes I see women make when they're trying to lose body fat and bu...
10/17/2026

REST DAYS ARE PART OF THE WORK!

One of the biggest mistakes I see women make when they're trying to lose body fat and build muscle is eating LESS on the days they don't work out.

Here's what I want you to understand: **Your muscles don't just grow while you're lifting weights. They repair, recover, and adapt BETWEEN workouts.**

And that process requires ENERGY!

Just because you're not burning as many calories in the gym doesn't mean your body doesn't need fuel.

Here are 6 things I want you to remember on your rest days:

**1. Recovery is happening!** Your muscles are repairing and rebuilding from the work you've already done.

**2. Keep your protein consistent.** Aim for roughly 25–35 grams per meal, depending on your individual needs. Your muscles still need those amino acids!

**3. Don't eliminate your carbs.** You may need slightly fewer carbohydrates depending on your activity, but carbs help replenish glycogen and support recovery.

**4. Eat your colors.** Fruits and vegetables provide vitamins, minerals, fiber, and antioxidants that support overall health and recovery.

**5. Hydrate!** You still need fluids even when you're not sweating through a workout.

**6. Pay attention to your hunger.** Sometimes you're actually hungrier the day AFTER a tough workout. That's not unusual!

**Here's the bigger picture:**

If your goal is to

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