7B Health & Wellness

If you’re an individual trying to balance your hormones, beat fatigue, and feel better in your body
… your kitchen could be secretly sabotaging your progress.

Even healthy-looking foods can sneak in ingredients that raise stress hormones, interfere with hunger cues, and drain your energy.

Here are 4 common offenders to check for:
1️⃣ Refined seed oils like soybean & canola
2️⃣ Added sugars in protein bars, sauces, yogurt and even 'healthy' cereals
3️⃣ Ultra-processed 'diet' foods with artificial sweeteners
4️⃣ Plastics, receipts, and nonstick pans that contain hormone-disrupting chemicals

Small changes matter… and they add up fast!

DM me the word “𝗛𝗔𝗣𝗣𝗬” and I’ll send you my quick-start hormone support checklist to help you take control of your results from the inside out.

📌 Save this post to check your pantry later.
👉 Share it with someone who’s making healthy changes, too.

Ever wonder how your cardio fitness stacks up, even if it’s just against your own baseline?

This 3-minute step test is a simple, at-home method to measure it.

Here’s how to do the test:

🦵 Grab a 12-inch (30.5 cm) step, bench, or sturdy box
🥁 Set a metronome app to "96 beats per minute"
⏱ Step to the beat for 3 minutes
→ Up with your right foot, then up with your left
→ Down with your right, then down with your left
🔁 Switch lead legs at the halfway point (90 seconds)

When time’s up, sit down immediately and:
✅ If you’re counting manually, start counting your heart rate at a pulse point for exactly 1 minute
✅ If you’re using a heart rate monitor, record your heart rate at exactly one minute after sitting down.

Then check the chart in this post to see where you land.

The lower your heart rate after exercise, the stronger your recovery response, and that’s a great sign of cardiovascular fitness.

Want to support your workouts by reducing inflammation in your body?

📥 DM me the word “READY” and I’ll describe my private coaching program.

💾 Save this post to "retest each month and track your progress over time"

👯♀️ Tag a friend and "make it a mini challenge together"

One of the most common things I hear from clients (especially people over 50 who are battling hormonal swings) sounds like this:
“I know being active would help me sleep better, but I’m too tired.”

It’s so frustrating.

You’re tired, so you’re less active, and then you don’t sleep well because you haven’t actually DONE much physically during the day to feel tired!

And around it goes.

If this sounds familiar, try this:
✅ A 10-minute walk after lunch and dinner. Not only does this give you a burst of energy it also helps to lower your glucose spike after eating.
✅ Light stretching in the evening or yoga
✅ Strength workouts that don’t leave you wrecked the next day. Don't have time for the gym then do strength training at home without weights. Check this lady out. She has non-weight and weight routines and does a good job of walking you through the exercises. ArielYu_Fit on you tube

https://www.youtube.com/

That’s how you break the cycle.

📥 Want more specifics? DM me "READY" if you’re ready to reset your energy without burning yourself out.

If you're a high-achieving individual who's constantly running on fumes... this is for you.

First: Your body needs cortisol and other stress hormones… but in the right amounts.

They help you wake up with energy, focus throughout the day, and support fat metabolism…

But when those levels stay high ALL day from too much stress, not enough sleep, or skipping meals, it can lead to fatigue, anxiety, cravings, and poor sleep.

These 3 habits help you take back control:
✅ Eat a balanced breakfast within 60 minutes of waking up
✅ Get natural light in your eyes within the first hour
✅ Take some breaks to breathe and relax

You might not be able to control everything that happens during your day,
but your daily habits have a powerful impact on your hormones.

Want my full Healthy Hormone Checklist, which outlines some of the top hormones in your body and what you can do to keep them in check?

DM me the word “𝗛𝗔𝗣𝗣𝗬” and I’ll send it over!

Let’s talk about hormones…

Because they’re not just about keeping your A1c in check. They’re your body’s control panel…

And when even ONE hormone is off, it can throw your whole system out of whack.

That’s why I created the Happy Hormones Checklist — a FREE, science-backed guide to help individuals understand their hormones and support them with small, daily actions.

✅ 12 key hormones you need to know
✅ What each one does (in plain English)
✅ Simple ways to support balance with food, sleep, movement & mindset

📥 Click the link below and I’ll send the checklist straight to your inbox!
https://go.7bhealthandwellness.com/access-happy-hormones-3678

What’s the go-to healthy meal that never lets you down?

It doesn't have to be Instagram-worthy... I'm talking about the one that hits the spot every time, is easy to make, and makes you feel good.

Mine lately?

Is a frittata for breakfast. My protein of choice is usually leftover steak, diced onions, peppers, cherry tomatoes and arugula. Saute veggies, add whisked eggs and top with a lid for about 5 minutes. Enjoy!

It doesn’t have to be fancy! Just something you come back to again and again.

What’s yours?

Drop it in the comments. I’m always looking for ideas (and so is everyone else here!).

These 3 questions are like a “purpose filter” for this month…

If you’ve already hit your goals for the year then use these questions to help you filter and focus on what matters now.

Use it any time you feel unsure about a:

→ New opportunity
→ Commitment
→ New habit

Ask yourself:

✅ Does this align with my priorities?
✅ Will it move me closer to how I want to feel right now?
✅ Can I realistically commit without sacrificing what matters most?
🧭 This one tool can save you time, energy, and second-guessing… and help you stay on track in a way that actually fits your life!
📌 Save this post to revisit when your calendar fills up
👯♀️ Share with a friend who tends to overcommit
✅ Follow for more practical tools like this that keep you grounded, focused, and thriving all year