Category Archives: Blog

Let’s Talk About Training and Your Cycle

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Anyone who knows me as a client or friend knows I’m a lover of strength training. It’s gotten me out of the old school (and sometimes destructive) mentality of “how many calories can I burn on this cardio equipment?” that took up wayyyy to much space in my brain in my college days and early twenties. It’s also been the vehicle I’ve used for myself and for my clients to maintain a healthy body composition, better regulate hormones and provide numerous neuromuscular benefits. I love helping men and women get stronger, more confident and healthier through resistance training, but there is quite a bit of science behind the method.


Let’s start with this: men and women are not the same.


Can they both achieve amazing benefits from strength training? That’s a resounding YES.


Should they always go about it the same way? That’s a PROBABLY NOT


Let’s talk about some of the key differences ⬇️⬇️


For one, women and men have different proportions of each type of muscle fiber. While men have a greater proportion of Type 2 muscle fibers, women have more Type 1. Type 1 fibers are the “slow twitch” kind, lending to better endurance (versus an easier time with explosive type movements).


Next, women tend to have more fat than men, and they are better at using fat for energy during exercise. This is one of the reasons we are more resistant to fatigue. Women also are more sensitive to insulin and are better able to take up glucose.


Then there’s the whole thing about our menstrual cycles. In my experience, this is the easiest thing for clients to not notice or downplay, often feeling guilty for or not understanding why they may be experiencing lower energy or motivation to workout at times. Here’s how exercise can be impacted during each phase of our cycle and some ideas for how to workout (strength, cardio and flexibility) in each phase ⬇️


Menstrual Days: Days 1-5 (typically- all of this is “typically”). Strength training may feel difficult, but can typically be done at a moderate intensity. Ideas: strength circuit with moderate weights and more repetition.

Follicular Days: Days 1-13. Estrogen is at its peak, leading to improved mood, strength and energy. Ideas: HIIT workouts, heavier strength training.

Ovulation: Day 14. Symptoms can vary from person to person and month to month. Ideas: Take a rest day or try light cardio, walking or some yoga.

Luteal Phase: Days 15-28. This is the fun time, am I right, ladies? Ugh. Hormonal changes can cause increased body temperature, mood changes and an increase in metabolic rate. Ideas: lighter, longer duration cardio, long walks, moderate strength training.

I’m writing this article with such respect for all my female clients and the crazy things we have to go through on a regular basis. I’m also writing with the utmost respect for times when a client tells me that they just don’t think they can get through a workout some days. I’m also hoping this helps some of us better understand why the same workout can feel so amazing one day and sooo impossible another day. Let’s all remember to give ourselves grace during these times and permission to opt for the long walk or yoga workout when we need it.


Movement is medicine and it will always help us feel better! Just remember, the type of movement may need to change week to week. Kudos to you for showing up to each and every workout- no matter the duration, type or intensity!


I hope this info was helpful! Contact me anytime for other wellness and training topics you’d like to see addressed.


To your health,

~Jess

When the Trainer Needs a Trainer…

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Guys, I turned 40 last week and it would have all been fine and what not if I hadn’t JUST thrown my back out. Like, really thrown my back out…


I’ve been training clients with back pain since day one of my career and I’ve learned alot about what to do, what to avoid, etc…But this experience was truly humbling…after barely being able to move for the first three days post injury, I really had to scale back with workouts for a bit. Which, for someone with a bit of a hardcore/type A personality, was a *bit* HARD.


But alas, I’m writing to you pain free and feeling strong. I came out on the other side of a back injury and you can too. Along the way, I really relied on my twenty years of experience as both a trainer and Occupational Therapist- let’s just say this experience offered a good “refresher” course…let’s discuss ⬇️⬇️


🛏 When dealing with an acute injury, it’s so key to rely on good body mechanics and energy conservation. Log roll out of bed, bend with your knees and use your core for, like, everything. Position items you use daily at torso level, avoid excessive bending/twisting/rotation and plan your activities to eliminate excessive movement with your pain is at its worst.
🚶‍♂️🚶🏻‍♀️That being said, MOVEMENT IS MEDICINE. A sedentary day rarely does more good than harm- our bodies NEED to move! Blood flows circulation improves, pain decreases…and so much more happens when we move. I started with walking, gradually increasing my distance over the week post injury. And I walked several times a day…it really got easier with each subsequent walk.
💊 Manage pain. Now, you guys know that I am not a fan of most pharmaceuticals in the long term, but I know there’s a time and place for using them. I personally decided to manage my back pain without any over the counter meds or prescriptions, but everyone has to make that decision for themselves. Regardless of whether you decide to use meds or not, DO NOT forget about other pain management modalities. For muscular pain like mine, I find heating pads, gentle stretching, hot showers, cbd and adaptogens to be powerful tools. That, and remembering that pain is, in this case, temporary. Ooh- and let’s not forget about the power of breath work and meditation 🧘🏻‍♀️🧘
🏋🏻‍♀️🏋️‍♂️ When ready, progress workouts carefully. Post back injury, I have found it’s very helpful to start with the core- pelvic floor work, then adding in yoga, followed by Pilates. We’ll often need to modify some moves (and which ones to modify can vary friending on the injury), but it doesn’t mean an entire workout is off limits. Next, I started to add in bodyweight resistance training, light cardio and, finally, strength training with weights. I reminded myself often that I was not going to lose all of my strength gains in a few weeks and that building back slowly was wise. In other words, I had to listen to trainer Jess, not my inner dialogue. 🤷🏻‍♀️If you’re not sure how to return to exercise post injury, it’s very wise to find a trainer with experience in rehabilitation to guide you.
💦Hydrate. Then hydrate more! Hydration is critical for reducing pain and increasing joint mobility. Once a day, I added my fave watermelon electrolyte powder to my water bottle and I drank atleast half my bodyweight in ounces per day. It helped 🙌🏼
Now, could I have done without this injury? Yeah, that would have been nice. BUT, I am one of those people who believes things do truly happen for a reason and I came out of this injury with renewed perspective and empathy for all of my clients with pain conditions and with a good refresher of stretches and exercises that are both protective and productive for the back 💪
If you have tips for post injury training, I’d love to hear your thoughts as well ⬇️⬇️
Stay strong and healthy, friends!!
~Jess

Revitalize Your Routine With These Techniques for Long-Term Wellness Goals

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Photo via Pexels

Special thanks to Camille Johnson for yet another great article about self-care!! Here’s a little info about Camille and her mission: Camille and her friend experienced grief at the same time, but the processes looked completely different. She asked her friend about her experience, and she was kind enough to share her grief story with her. She pointed her to a bereavement counselor, who gave Camille the tools she needed to heal. And now Camille wants to pay it forward through her site, Bereaver.

Embarking on your wellness and self-care journey requires more than desire; it demands a deliberate and strategic approach for lasting improvement. This guide, courtesy of Jessica’s Fitness, equips you with actionable strategies to effectively pursue your wellness goals. By adopting these strategies, you ensure a solid foundation for your journey towards personal well-being.

Clarify Your Personal Wellness Definitions

Start by explicitly defining what wellness and self-care mean specifically to you. This personal definition will guide your journey and help tailor your objectives to be more meaningful and achievable. Break these broad goals down into specific, actionable tasks such as scheduling daily mindfulness sessions or setting a weekly meal planning routine. This approach not only simplifies your goals but also integrates them seamlessly into your daily life, making them more manageable and less overwhelming.

Make Walking a Priority

Walk more often to optimize your mental and physical health. Seek out areas with a high Walk Score of 70 or above to easily achieve your daily step goals. This practice boosts both your cardiovascular fitness and mental well-being. Regular walking in pedestrian-friendly areas can enhance your overall health. Making walking a daily habit helps you maintain consistency in your physical activity routine.

Integrate Self-Care Into Your Routine

Embed self-care practices into your daily routine to make them feel less like chores and more like a natural part of your day. Whether it’s reading a book, taking a long bath, or practicing yoga, finding activities that relax and rejuvenate you can make self-care an anticipated part of your schedule. This integration helps to prevent burnout and ensures that self-care remains a priority, not an afterthought.

Explore Diverse Activities

Experiment with a range of activities to discover what genuinely brings you joy and relaxation. Whether it’s physical exercise, arts and crafts, or learning a new skill, diversifying your activities keeps your self-care regimen engaging and exciting. This variety ensures that your wellness plan remains fresh and appealing, increasing the likelihood that you will stick with it over the long term.

Recognize and Celebrate Achievements

Take time to recognize and celebrate each achievement, no matter how small. These celebrations act as milestones of progress and are essential for sustaining motivation. Whether you’ve stuck to your wellness plan for a week, or have successfully managed stress through learned techniques, acknowledging these victories provides encouragement and builds confidence in your ability to meet your goals.

Engage a Support Network

Share your self-care and wellness goals with friends and family who can offer support and motivation. Having a supportive community provides external accountability and encouragement, which can be incredibly valuable on days when your motivation wanes. This network also serves as a sounding board for sharing successes and challenges, making your journey a shared experience.

Utilize these strategies diligently to enhance your wellness and self-care efforts. The foundation of success in personal growth lies in your consistent efforts and unwavering dedication. Keep your goals in clear focus, and rely on your support network for encouragement and accountability. Make it a habit to acknowledge and celebrate each accomplishment, no matter its size, as this will help you stay motivated.

Jessica’s Fitness offers both individual and group personal training and health coaching sessions for those who want to make healthy changes to their lifestyle. Get in touch today to talk about your needs!

How Does Your Protein Powder Measure Up??

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My favorite breakfast/post workout meal!! 💪

A very popular conversation topic that has come up with many of my clients lately is around the idea of protein shakes. The best part of this is I see that my clients are beginning to understand the importance of consuming protein to lose fat and gain muscle- and many are seeing the difference of paying attention to this macronutrient. 👌👌
Many people ask me what makes a protein shake good? Can we just buy our protein at the grocery store?? Can you buy the less expensive ones and are they still good??
My answer is a big huge MAYBE!! Here are some of the criteria you can use to see how your protein stacks up ⬇️⬇️
⭐️If you are replacing a meal- say breakfast-make sure your shake has a full macronutrient profile. Our brains and bodies NEED healthy fats and carbs too- so don’t go with just protein if this is a meal for you.
⭐️Look for UNDENATURED whey. If you can tolerate whey protein, it really is the most beneficial for muscle synthesis. But, not all whey is manufactured well. We want whey that was manufactured with low heat filtration, so the structure of the protein doesn’t get broken down before we can absorb it!
⭐️Happy cows🐮 If you’re consuming dairy, you’re really gonna do yourself a favor by making sure the dairy comes from cows that are never given any artificial hormones and are treated well (with lots of time on the pasture)
⭐️Protein pacing.For optimal results, make sure your shake has at least 20 grams of protein.
⭐️BCAA’s.💪🏻 Branched-chain amino acids are key here- which are high in undenatured whey protein. In particular leucine is considered the main signal in stimulating muscle synthesis while preventing muscle breakdown.
⭐️To my fellow plant based friends: We (thankfully) have lots more options these days when it comes to plant based protein sources, but not all are created equally. You want to make sure your plant based sources make up a complete amino acid profile. My favorite sources use some combinations of mung bean, fava bean, pea and brown rice.
⭐️No-Compromise!!! This is a BIG one for me! There have been multiple reports of protein powders containing lead/heavy metals and no amount of gaining muscle is gonna make that ok. Heavy metals are at least partially responsible for so many chronic conditions (skin conditions, gut conditions, insomnia, fatigue, the list goes on and on…) Make sure the company you purchase from is testing for these heavy metals!! Unfortunately, companies have to pay a bit more for this- so if you’re excited your Costco protein is half the price of others on the market, that is likely due to the fact that it is made with cheaper ingredients and not tested for these contaminants :/
These are the reasons I don’t shop for protein at my grocery store. Believe me- I have bought plenty from Whole Foods in the past, but finding a reliable, clean, high quality brand has completely changed that for me! The good news- there are lots of great options out there these days, but you may need to look beyond the grocery shelves…🛒

⭐️Lastly- and this is where I can go on a bit of a tangent…PLEASE watch for dangerous ingredients in your protein! Companies are catching on to the fact that consumers are monitoring their sugar intake. Which would be fabulous if it didn’t mean they were putting lots of other dangerous stuff in there :/ Highest on the lost of concerning ingredients for me: artificial sweeteners!! There are quite a few types out there, but some of the names to watch out for are aspartame and sucralose. The dangers of these are too extensive to list here. All I can recommend is researching and avoiding at all costs! Also- excessive sugar alcohols can be bothersome to some people (can lead to gut discomfort) so just check the label for those too. Carageeneen is another ingredient I would definitely research before putting in my body.


For those who don’t want to do all this research on their own, here’s my go- to brand: https://jessicatreadwell1.isagenix.com/en-us/search?q=Shakes&page=1


I’d love to hear if you’re practicing protein pacing these days and what benefits you’ve noticed too⬇️⬇️


To your health,

~Jess

Protect your body and our planet with these few steps…

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Who else just loves a good podcast on their walks or drives into work?? 
I was listening to one of my favorite podcasts the other day, The Cabral Concept, and the topic was on plastic particles and their effect on our health. All of today’s info is from that episode, which I highly recommend you all listen to: https://stephencabral.com/podcast/2980/?

Now, I generally think of myself as pretty healthy and careful about my exposure to toxins. I limit processed foods, I don’t eat out of anything plastic, I use non toxic personal care and cleaning products, and I barely drink. But, this episode reminded me about how much plastic we are absorbing from our environment…and it’s not a minuscule amount. 2/3 of the people in a recent study were found to have micro plastics in their blood and this was highly linked to cardiovascular disease. Listen to the show for all the exact stats, but I urge all of us to think of 1-2 changes we can make to eliminate plastics where we can and detox from those we cannot avoid.


These are my top tips:


🚫Don’t microwave plastic or put plastic plates, containers, etc… in the dishwasher. It’s alarming how many times I see people heating up frozen meals or leftovers in plastic containers. I used to do it too, so I get that it’s convenient, but it’s equally convenient to store in Pyrex/glass containers and heat right in those. If you’re eating a frozen meal, see if you can transfer to a glass container before reheating. If you can’t, it might be worth foregoing that meal…

💦💦Glass or stainless steel water bottles!! I feel like many of us do this already, but I’m guilty of reaching for a plastic bottle at a party, etc…But if we think about it…we don’t know if that water bottle has been sitting in the heat, in which case, you can bet there’s some plastic leeching into what you’re drinking.

🛒Reusable grocery bags. Here’s another area I’m 50% in. I always bring my reusable bags to the store, but then use the smaller plastic bags for produce, etc…This is an easy switch for me to make and I plan on it 🙂

🥤Use glass bottles or stainless steel for sparkling water, smoothies, iced coffee, etc… Again, this just takes a little pre-planning but it’s a switch I plan to make.

🪀Reduce plastic toy exposure for kids. I sure wish I could go back in time, but since I can’t, I plan to try to buy the babies in my life cleaner, less toxic options whenever I can.

👩‍🍳Ditch the plastic cutting boards! My hubby and I made this switch many years ago and there’s no looking back. Those plastic cutting boards get pretty beat up and if always seemed a little dicey to me

🤷🏻‍♀️🍵Detox!

Eating more cruciferius veggies is a simple way to detox our bodies. In addition to upping my veggie intake at all meals, I try to drink a serving of this non gmo, organic greens mixture every afternoon. It’s delicious and helps me get to my goal of 5-7 servings of fruits/veggies per day.


I also love my Cleanse for Life drink. I completely get it when people remind me that our livers are a naturally detoxifying organ. But our livers simply need support these days keeping up with how inundated we are with toxins. It feels pretty empowering to know there is something we CAN do to detox our bodies though!! You can shop for your greens and detox support here: https://jessicatreadwell1.isagenix.com/en-us/search?q=Detox&page=2


I’d love to hear if you’ve read/heard any research in this area and also how you manage to keep your plastic exposure minimized!! We’re all in this together!!


To your health ✨~Jess

Spring treats and good eats

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Friends!!


Happy Easter weekend! Happy Passover soon! Happy Spring!

Despite the fact that it was snowing (what the heck?!!) here in MA this morning, our family is looking forward to a weekend full of egg hunts, friends, church celebrations and family visits!

Easter came early this year, so I didn’t have time to get a brand new blog out to you. So, I’m sharing and adding to the Easter blog from last year- read through it for some new recipe ideas and some good reminders of how we can, in fact, stay on track over a holiday weekend and still enjoy lots of good food!

I’m super excited to see friends and family this weekend and feast on lots of good stuff. I’ve been busy looking up healthier recipes to make. And there are so many- and guess what?? They can be JUST as delicious as our “traditional” holiday indulgences…


So I was inspired to throw together this quick blog for you with some fun Spring/Holiday ideas for your next get together too 🥗🍳🧇🥧


🍳LETS TALK BRUNCH! There’s probably not a meal out there that I enjoy more than brunch. And not just for the mimosas (though those don’t hurt). And believe it or not, brunch doesn’t have to be full of carbs and fat- it can even be tasty without those. My faves?? Make a huge fruit salad and a frittata. And better yet- make double so you have easy breakfasts and snacks for the week 👌👌


DON’T SKIMP ON VEGGIES : You know the best way to enjoy a holiday meal without feeling like crap after?? Fill half your plate with veggies. Yep- same thing you should be doing for all your meals, only on holidays, that other half of your plate may be filled with some yummy tradional foods you don’t get to eat very often. Awesome!! But, still nourish your body with some veggies!! If you’re heading to Easter lunch/dinner, bring a fun Spring salad or a cute veggie plate, like this one, found here: https://www.madetobeamomma.com/easter-bunny-veggie-tray/

I mean, how cute is this?!?!

KEEP APPETIZERS LIGHT: I don’t know about you, but I look forward to enjoying the meal, so I don’t like to fill up too much on heavy apps. This year, we’re putting out a fruit and cheese platter and I thought these peppers were super cute too! For a healthier option, I’d fill the peppers with hummus rather than cream cheese (but also cause I really hate cream cheese. I know- I’m one of very few but I stand firm in my dislike of this filling) Anyway, use a healthy filling and make this for a cute app:

AND LASTLY, DON’T FORGET A SWEET TREAT: What’s a holiday without some sweets, right? Personally, I do a very low gluten and lactose diet, and that can be hard when it comes to desserts. Here’s a recipe I’m gonna make for a sweet and refreshing Spring treat:


Love this for an Easter treat 🐰🐥//INGREDIENTS//-

1 cup almond flour

4 scoops vanilla IsaLean shake (you can find that here: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/isalean-shake?pid=e18379664dad4b4e8390fd15c5022321)

2 1/2 cups unsweetened shredded coconut (separated into 1 1/2 cups and 1 cup)

Juice and zest of 1 lemon

3 tbsp coconut oil

3 tbsp honey

1 tsp vanilla

1 tsp sea salt

DIRECTIONS: Put all the ingredients except 1 cup of coconut in a food processor and blend until well combined.Scoop out a heaped teaspoon of mixture and roll into a ball with hands.Finish off by rolling in coconut to cover the outside of the ball.Set in fridge for 1 hour to chill and set.


Wishing you all a beautiful weekend, time spent doing the things you absolutely love and joyful memories made ☀️☀️


Off to dye the Easter eggs with the kids! 🥚🥚
Cheers, friends!
~Jess

Healthy Hydration…

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Yes

Ok, so yesterday felt like Spring in Boston and I am here for it! 🌸🌼☀️

With the warmer weather on its way, I can’t help but noticing so many more people out and about running, biking, playing sports. The trainer in me loves this season- when we all crawl out from under the winter hibernation and start reaching for our health goals again, start spending more time outdoors, start MOVING as our bodies have been craving for months.

Simultaneously, I am noticing the marketing for “sports drinks” more and more these days. I see kids and adults walking around with many very popular electrolyte brands. Having concerns about some of the ingredients in these drinks, I decided to do some investigating at the grocery stores this week.

I’ll leave out names, because I’m not a fan of putting any company down, but there’s a very popular “sports drink” that came out recently (in the last few years) that has some benefits. Some forms of this super popular drink include branch chain amino acids- GREAT for muscle repair after workouts. This brand also has less sugar than the other popular sports drink that’s been around for decades. So that’s good 👌

However, this brand also carries some beverages that have a high amount of caffeine- so kids and teenagers should be very careful. Adults too- especially if they already drink other forms of caffeine or are drinking these later in the day.
Also, I have some definite concerns about artificial sweeteners and the reason many of these drinks are lower in sugar is because they contain artificial sweeteners. You can do your own research on these, but I’m personally concerned between the relationship between these ingredients and very significant chronic health conditions and dis-eases. Just an automatic no for my family- especially when there are better options out there!!

I have equally concerning thoughts about artificial colors. There are ways to color foods and drinks naturally, so if you see Red #40 or something similar in a product, you’d be doing your body a huge favor by putting it back on the shelf!!

Almost every other brand I found on store selves included some form of artificial sweeteners or TONS of sugar. One brand lists sugar as the first ingredient and had 12 grams of added sugar. Like, what?!!?

Sooooo…what do I hydrate with instead and give to my kids???

First- water is great! Some people don’t need electrolytes with every workout, but our cells do absorb water better with them, so…
AMPED HYDRATE is what we use- here’s why:

Didn’t wanna name any names- leading store brand on the left/ my hydration choice on the right

💫Adults’ bodies are 60% water, and kids’ are 70%, so it’s important to hydrate and replenish with beverages that don’t have excess calories and sugar. 💦
💫It provides FUNCTIONAL ingredients that contribute to the daily intake of important vitamins and minerals
💫It also contains Antioxidant vitamin C, vitamin B complex, zinc and super fruits.
Amped hydrate contains: * 10-15 calories.* 0 g sugar.* Superfruit electrolyte blend.* Vitamin C.* Vitamin B complex.* Zinc.* natural ingredients. No artificial flavors, colors, or sweeteners!! Can I just emphasize this one again, friends?!!
For us, it’s a huge win!!!

Share what clean energy you’re fueling yourself with these days. And, if you’re ready to switch to a cleaner brand, message me for a 25% discount off resale pricing 🤗🤗

Cheers to Spring, movement and healthy hydration for our bodies!!

To your health,

~Jess

My new favorite wearable tracker…

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So, I’ve always been a data girl and you know I’m always trying to move the needle towards optimal health and longevity. So, I decided to do a little experiment this month and wear a cgm (continuous glucose monitor) for two weeks. And what I learned about my body was…SUPER helpful!!


I’ve always had borderline low blood sugar and have experimented with different styles of eating to keep myself balanced the best. But, I also know maintaining balanced blood sugar (whether you typically run too low or too high) is SO important in overall health, with effects on all our body organs/systems, sleep and mood regulation.
So…what did I learn after all???

The best breakfast for my body ⬆️⬆️


✨First- breakfast matters. Like, a lot. I almost always have my morning shake, but occasionally I have some oatmeal/berries/walnuts or some whole grain toast with peanut butter and fruit. When I tracked all these meals through the cgm app, the difference in my body’s response was pretty significant! Oatmeal (even with the nuts added) and toast? Quite a spike. My daily meal replacement shake? Completely steady blood sugar for 3-4 hours after the meal. Now, this wasn’t super surprising, as the meal replacement shakes I use have been studied and consistently show a really minimal glucose spike, but the significant difference between the meals was a bit surprising. (Here’s a link to try them if you want some guaranteed, sustained energy after a meal: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management?page=2 )
Does this mean I won’t ever eat oats again? Of course not! But, I may add my protein powder to the oats and berries more often or pair it with a hard boiled egg.


✨I found the right type of intermittent fasting for my body. You all know I am a huge advocate for customized fasting protocols, as so many of my clients have seen drastic changes from them and the research into the health benefits of fasting just keep piling up. Most of my clients do really well with a 1-2 day supported intermittent fasting protocol (see the link above to get a discount on one of our supported fasting products), but I found my blood sugar stayed in a safe range with 12-14 hours of fasting. Since I don’t want to stress my system too much, that’s where I’ll focus my detoxing on for a while. Good to know 👌👌


✨I need to eat after exercise 💪This wasn’t super surprising either. I almost always recommend that my clients refuel with the right ratio of carbs:protein within 60 minutes of working out. But tracking my own body’s glucose response taught me that I need to lean closer to the 0-30 minute time frame. After a tough workout, I don’t wanna be in a catabolic (muscle breakdown) state, so post workout recovery is important for me!


✨Glucose regulation is REALLY important. I noticed that, more often than not, if I was feeling a bit more anxious or having trouble sleeping, it was often because of a rapid increase or decrease in glucose. Good to know!


Now, many of us are told by our doctors that we are healthy, but something might be telling us that we can feel better. I’m glad I advocated for myself and took this step towards understanding how my body works- perhaps you’ll consider it as well??


Tell me- have you ever used a cgm? What did you find most helpful??
To your health, ~Jess

How Alcohol Ages Us

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Friends- this month, I am proud to be celebrating “dry January” and hope you are too! Truthfully- it’s not something I ever thought about in the past…if I drink 2 drinks a week, that’s a lot. BUT, you know I’m a bit of a research nerd and here’s the thing…the research OVERWHELMINGLY points out that alcohol is a neurotoxin, leads to inflammation and leaky gut in even small doses, and contributes to aging, poor sleep and mood imbalances. Drinking more than 2 drinks a week for women or 3 drinks a week for men can lead to these results. (Don’t hate me for being the bearer of bad news, folks!) So, why not cut it out for a month, right?!?

If you’re over here celebrating “dry January” with me, or thinking about reducing your alcohol consumption, this week’s article is for you! Special thanks to our guest bloggers this week, Ark Behavioral Health. Ark Behavioral Health is an addiction treatment provider offering substance abuse treatment services in MA and Ohio. Check them out, folks- and spread their contact info to anyone you know who could use this support! Huge thanks to them for the work they do!!

It’s no secret that excessive alcohol consumption is not good for you. From fatty liver disease to a weakened heart and immune system, the health issues that may develop from alcohol abuse are well-documented. Mounting evidence also shows that people who drink heavily tend to age faster, both in appearance and bodily function.

Alcohol speeds up the aging process even for healthy-looking people who reap the benefits of physical activity and an otherwise healthy diet. The following is an overview of how alcohol ages us, both inside and out.  

Inflammation & Dry, Sagging Skin

Alcoholic drinks, particularly wines, beers, and mixed cocktails, can contain high amounts of sugar. Sugar in alcohol can lead to inflammation, which damages cells and tissue throughout the body. Too much sugar from any source can accelerate aging because it interacts with collagen and elastin in the skin, making it less firm over time. 

Alcohol’s dehydrating effects can also lead to dry, sagging skin that wrinkles more easily. Dehydration can also result in a loss of supple skin tone that gives a more youthful look. The skin may look parched, hollow, and wrinkled far beyond your years when alcohol is abused regularly. 

Loss in Bone Density

One of the most pernicious effects of alcohol is how it affects your body’s ability to absorb nutrients like vitamin D and calcium, an essential mineral for bone health. Studies show that excess alcohol consumption leads to a higher risk for osteoporosis. The 2022 study also showed that men who drink too much may produce less testosterone, a hormone linked to helping bones form, and women may have decreased levels of estrogen that can lead to bone loss.  

Nutritional Deficiency 

Heavy alcohol use also causes nutritional deficiencies due to the way it suppresses appetite and leads to consuming fewer healthy foods. A lack of essential nutrients accelerates aging by not giving cells what they need to regenerate. Deficiencies in B vitamins, zinc, and antioxidants show in dull, lackluster skin, hair, and nails. 

Lack of Restful Sleep

While a few drinks may help you fall asleep faster, alcohol reduces restorative REM sleep. People who get less deep sleep tend to look and feel older, with dark circles under their eyes, lower energy levels, and dull skin. Adequate sleep is essential as it allows the body to restore itself on a cellular level.  

Alcohol-Related Brain Damage

Over time, drinking can shrink brain cells and lead to alcohol-related brain damage as well as certain types of dementia. Symptoms of this may include a lack of judgment, limited emotional control, anger issues, and problems staying focused. Accelerated cognitive decline robs you of your youthful vibrancy and independence. Brain aging also makes you less sharp and capable of participating in activities. 

Heart Problems

Drinking too much can cause high blood pressure, arrhythmia, cardiomyopathy, and stroke. The heart can wear out before its time, requiring medication, medical procedures, and drastic lifestyle changes to remain operational. When the heart ages prematurely, you will feel fatigued faster and limited in what activities you can participate in. 

Other Life-Threatening Medical Problems

Prolonged heavy drinking can lead to a myriad of medical issues that affect vital organs and make the body feel weaker. Liver disease, pancreatitis, high blood pressure, stroke, and diabetes are more likely to occur, as are other serious diseases. These ailments can leave you dependent on medications and frequent doctor visits to stay healthy. 

Is There a Safe Amount of Alcohol? 

Current research shows conflicting information about whether there is a safe or even healthy amount of alcohol that people can consume daily. Any amount of ethanol inhibits the liver’s ability to remove toxins from the body in an efficient manner. 

If you want to look as youthful as possible, it’s probably best to abstain from alcohol as much as possible. If you do drink, limit yourself to 1-2 drinks up to 3 times per week maximum. You can also prioritize nutrition, hydration, restful sleep, and exercise to counteract alcohol’s aging properties. 

From increasing disease risk to damaging our youthful looks, alcohol takes a heavy toll on the body and mind. Moderation is key, along with implementing healthy habits to deter premature aging.

Hope you guys soaked in some of that amazing info too! Let’s all move that needle this next month to continued better health!

To your health,

~Jess

Some Secrets to Longevity

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Today, my family and I celebrate my grandmother, who just turned 100!!! Not only is this beautiful soul 100, but she is pretty darn healthy with a memory that I think is just downright impressive. She can always be found with a book in her hand and anytime I call her, she can recite the names and birthdays of each of her grandchildren and great grandchildren…and that is NOT a small number of people to remember!


As we drive to celebrate her with the family, I am reminded of a book I recently finished. In “The Well Lived Life”, Gladys McGarey talks about a few secrets to her life that she has found to be helpful in contributing to her life as a now 103 year old.


I won’t give away her secrets, but I will say this: I picked up this book hoping to learn some holistic wellness solutions I could offer to my family and clients for longevity (and certainly practice myself). Gladys and her husband were founders of the natural health movement and I am thankful for that!


Surprisingly, this book was more about mindset, trust in the universe, looking inward and accepting what life brings to us—-and those are the lifestyle habits I needed to learn a bit more than anything!


What I took from this book is that we can all achieve our dreams in life despite trauma we may have experienced at some point, healing is so much more than just fixing physical symptoms, and life, though inevitably very hard at times, can be celebrated at any age and stage. Also- aging is NOT as bad as we make it out to be 🙌🏼🙌🏼


I’m planning on incorporating Dr. McGarey’s principles from here on out- as we can all experience a life well lived.


Let me know if you give this book a read too!
To your health, ~Jess