Our unique protein requirements are based on several factors, including:

~ Age

~ Pregnancy

~ Activity levels

~ Biological sex

~ Diet preferences 

~ Intensity of activities

~ Medical history and surgeries

~ Lean body mass (muscles + organs + bones)

~ The body's ability to break down and absorb protein

~ Goals (fat loss, muscle building, athletic performance, overall health, healing autoimmune issues, balancing hormones)

~ In rare cases, health issues that restrict protein intake or when certain amino acids become toxic in the body when consumed in excess

Because each person is so vastly different, we combine nutrition science and your body's own bio-feedback system to determine your appropriate amount of protein.

So, let's start with what the U.S. daily recommendations for protein...

The USDA RDA has previously estimated adult protein needs at a minimum of 0.8 grams of protein per kilogram of body weight which is approximately 0.36...

if we have an imbalance in our gut, it can cause a plethora of symptoms.

Although many of these are common, they're certainly not normal to feel on the regular, all of which indicate that the gut needs attention:

• bloating
• constipation
• diarrhea
• skin irritation (acne, rosacea, eczema)
• anxiety, depression
• weight gain
• bad breath
• brain fog
• food intolerances, sugar cravings
• hormone imbalances

That's exactly why our in-house functional nutritionist and gut health specialist, Bailey Rinke, created a one-week meal plan with anti-inflammatory recipes!

Save $50 when you purchase by 7/31 using the code JULY at checkout: 

What you get: 

• 7 Breakfast Recipes
• 7 Lunch Recipes
• 7 Dinner Recipes
• Calorie + Macronutrient Nutritional Analysis for each Recipe
• Grocery...

as I began to wrap up work yesterday and finished by vacuuming my office with our knock-off Dyson, I had a massive epiphany that was too good not to share. 

It's eventually related to self care and wellness; I promise.

This wannabe Dyson was gifted to us as an easy way to clean the stairs and tile floors, both of which were a total hassle when using our standard, super heavy vacuum. We'll call that one, Ol' Reliable. 

However, what I realized yesterday is that the cheap vacuum actually comes at a cost. 

There is a huge design flaw that becomes apparent every %$#*@# time I use it: the top of the vacuum head pops off at some point, and all the sucked up dust, hair, dirt and crumbs fall out of the container and back onto the floor

My husband says it only happens to me when I clean, so it must be user error, but it happens when my kids vacuum, too.

User error or not, it's inconvenient at best and pull-your-hair-out frustrating...

We can't tell you how many women we talk to who said they bought a Peloton bike and ended up gaining weight after a few weeks.

Or maybe it was doing Orange Theory or F45 for a few months and then feeling absolutely exhausted without much improvement in muscle tone.

To understand why this would happen, we must take a deeper dive into the unique physiology of the female body.

Women are much more stress-sensitive than men at all ages, even after menopause. 

That means, even positive hormetic stressors - such as intense exercise, not over-eating, and cold plunging - can be problematic if a woman's overall capacity for stress has been maxed out. 

And, our tolerance for stress (how much we can push our bodies as women) changes at various times throughout the month and in a life cycle, thanks to hormone fluctuations.

If this is you, don't feel bad: it has personally taken us two decades to...

Someone asked us the other day: 

"How can I lose 10 pounds by July 4th?" 

It's such a great question that we wanted to share with our entire community the step-by-step process that we would implement as NAMS-certified nutrition coaches and permanent weight loss specialists...

Step 1: we wouldn't.

Here’s how crash diets and quick fixes are destroying your metabolism:

You want to lose weight fast.

You increase intense fasted workouts (especially cardio).

You’re trying to eat less and less calories but your appetite is through the roof.

You keep skip breakfast, slam coffee and eat most of your daily food intake late at night.

You’re under-eating protein.

Your cortisol increases.

You feel like crap.

Your sleep sucks.

You’re irritable, cranky and no one wants to be around you (not even you ).

Your metabolism slows down, so you burn less calories daily.

You see minimal weight loss.

The weight you did lose is...

it dawned on me the other day that I spent 20 years of my adult life in a cycle of restricting food, over-exercising and then binge eating.

And I felt compelled to share more about my story with the hope that others in the same pattern feel less alone. 

[Warning: this is long. If you don't like reading, this is not for you See you on Social Media if you're a visual person!]

So yes, I spent all of my 20s and 30s terrified of food.

I didn’t trust myself around food. 

I thought food hated me and that my body was broken.

I thought I couldn’t eat like everyone else.

I never could borrow clothes from my friends as an adolescent or buy cute jeans because I could never fit anything over my thighs... and I'd get that huge gap at my waist.

There was no J. Lo yet. No one famous had curves. Waif thin was "in" and body shaming of healthy women was rampant on the front pages of trash magazines.

There were no ubiquitous amounts of...

P.S. If you want to take your health to the next level and wear a continuous glucose monitor while working 1:1 with a nutrition coach, we still have spots open for June!

[CLICK TO APPLY]

Shannon Morse and Lisa Kirby | Creators of Awaken Your Nutrition and Awaken Your Cycles

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Follow us on social media for live Q&A sessions, recipes, workouts, health tips, and other free educational...

ever notice how nutritionists, health gurus and biohacking bros with huge online followings and/or best-selling books tend to stand behind ONE concept and say that it's the ONLY thing that works?

That should be your number one red flag when sourcing information. 

Health — including nutrition, exercise, and other lifestyle habits — is and always will be bio-individual.

Meaning: what works for one person may not work at all for someone else. 

Not to mention, you know your body best!

Your body's intuition combined with the basics of nutrition science is what we help you fine tune in our 12-week program, Awaken Your Nutrition.

So, when you see someone claiming calories in, calories out is all that matters, you know that it's only partially true because hormones and environment play a massive role in controlling how many calories you eat.

And when you see someone saying it just needs to fit your macros, you know...

"I've done it all. Nothing works." Sound familiar?

Many of us have been there—desperate to find a solution for health and weight management but feeling stuck and frustrated.

But what if the solution isn't another fad diet or a temporary fix?

What if it’s about awakening your nutrition and truly understanding your body?

We find that people who say “I’ve tried all the things, and nothing is working” usually fall into at least one of these categories:

1 They’ve tried all the things but all the things are so extreme that it’s not sustainable or enjoyable, and their body fights back one day.

2 They’ve tried all the things but the things stopped working after turning 40, and they don’t understand what to do in light of hormonal changes.

3 They most certainly have NOT tried all the things. They’re following blanket advice instead of adapting to what works uniquely for themselves.

4 They’re trying...

The real reasons many people are stuck in a perpetual cycle of trying to lose weight, feel better in their body, or heal hormonal imbalances, especially chronic stress, even if they feel like they're "doing all the right things" are: 

1. The intention behind everything they do is fixing, so they continue searching for a root cause and are never satisfied. They are addicted to feeling broken and continue chasing for a solution, which often manifests as a trauma response to a deeper issue.

2. They're skipping over the absolute lifestyle basics that are essential to creating health and homeostasis in the mental, physical, emotional and spiritual bodies... and instead, they're chasing one quick fix after another while they completely gloss over the glaring habits that are the exact cause of their problem.

For example: you're getting lab test after lab test done, taking the latest fad supplements, complaining that your body never changes and...