MNC Collective

06/09/2026

In case you're wondering, it's D. But, luckily I know how to modify everything so I'm still working out, and I'm also reassessing my nutrition to make sure I'm doing everything I can to support this pile of garbage that is determined to defy me 😂

06/02/2026

The things that create long-term success are not often IG-worthy...

It's the behind the scenes stuff that no one would get very excited to see.

But, it's what creates consistency and builds resilience.

And that's all I care about.

05/27/2026

Whatever method you use to get healthy...

Is the same you have to maintain if you want to STAY healthy.

Whether it's a peptide, a Whole 30 or a 75 hard- it has to be something you'll continue well into the future.

Choose wisely.

05/20/2026

Many people would look at my choice to eat a non-traditional diet (no grains, dairy, nuts, seeds, beans or nightshade vegetables) to manage my autoimmune symptoms as something they could never commit to…

But for me doing these 3 things has made it completely doable for the last decade:

➡️ Do physically hard things REGULARLY- now that my symptoms are in remission I lift heavy, push myself on intervals and do the hard thing over and over to build my confidence and resilience.
➡️ Have a clear "why" that is bigger than any of my excuses and REMEMBER it when I want to quit. For me, no food is worth feeling terrible after.
➡️ Find things OTHER than food that bring me joy. It is so easy to use food as a way to make ourselves happy, or to distract us from an uncomfortable feeling. Learning to find joy in things like taking walks, listening to podcasts that make me laugh, or having a good talk with a friend in those times that I would have normally reached for “comfort food” has provided me benefits beyond my expectations.

05/14/2026

All just a little bit of history repeating...

05/12/2026

Top 5 nutrition changes I've made to reduce bloating, optimize muscle and have the best energy I can as I'm about to turn 45 (without peptides)...

➡️ Hit at least 30g of protein at every meal- no exceptions

Protein works in a dose response and 30 g is the lowest amount needed to trigger it

➡️ Stop eating after 7 pm

Giving my body at least 2 hours of no food before bed has improved my sleep, recovery, gut function and my energy the next morning.

➡️ Increase fiber to 40 g a day

I've always been good about fiber, but I'm upping it even more because of its benefits for cholesterol, estrogen balance and gut health.

➡️ Adjust my carb intake based on activity

I am pro-carbs for women, but have had to be a bit more mindful of my overall consumption as it relates to activity- more activity more carbs, rest days I eat less but honestly never go under 150g.

➡️ Give myself time between meals (and stop snacking)

Eating an actual meal (with the aforementioned 30 g of protein) 4-5 times a day is VERY different than 3 meals and "snacks" which tend to be a combo of carb and fat. ➡️ Bodies change, and your fueling should too if you want to feel your best 💕

05/05/2026

I support using whatever means you have access to in order to regain HEALTH.

If that requires a medication to manage your blood pressure, cholesterol, blood sugar or eating habits do what you need to do!

Right now, for ME, in my life circumstance, I've chosen to not use medications to manage my symptoms, but that doesn't mean I don't use a ton of supplements and haven't DRASTICALLY changed my lifestyle.

And, it also doesn't mean that I won't use meds in the future if I need to. But, if I decide to use them, I will do so while maintaining the lifestyle changes that I can maintain, and also understand that once I start on the meds, I'll likely be on them for life.

We all get to make our own choices and NO ONE should take away that agency.

04/30/2026

04/28/2026

If you are over 40 and feel bloated all the time it isn't all in your head and it's NOT always from cortisol.

As we lose estrogen, our gut biome changes (not for the better) and we become more inflamed all over- leaving us feeling bloated and puffy all the time.

So what's the fix?

Well, if you are a candidate for menopause hormone replacement, a low dose of estradiol may be a huge help (along with reducing inflammation from processed foods, alcohol and lack of sleep).

But, if you aren't, or choose not to use hormones, or still need some help even after starting on MHT we have to work on your gut.

Increasing the diversity of organisms is critical, so a good lactobacillus/bifido bacteria probiotic is a good starting place. (If you want to know brands, let me know in comments because this post is already long).

And eating certain foods that increase fiber (shooting to get 30+ grams of fiber a day) like kiwi and figs has also been shown to help this kind of back up.

Plenty of water, regular movement, and in a real pinch, adding a 2 oz shot of aloe vera juice either first thing in the morning or right before bed can be a game changer!

Moral of the story? Don't just blame cortisol! You have a lot that is in your control to ease your symptoms!

Peters BA, Santoro N, Kaplan RC, Qi Q. Spotlight on the Gut Microbiome in Menopause: Current Insights. Int J Womens Health. 2022 Aug 10;14:1059-1072. doi: 10.2147/IJWH.S340491. PMID: 35983178; PMCID: PMC9379122.