Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Cold water immersion, a practice as invigorating as it is ancient, has surged in popularity thanks to its array of potential health benefits. From legendary ice swimmers to modern-day wellness enthusiasts, people around the globe are diving into the rejuvenating embrace of cold water. This post will explore the fascinating benefits of this chilling practice and provide guidance on how to incorporate it into your routine safely and effectively.

Unpacking the Benefits

1. Enhanced Mental Well-being: Immersing yourself in cold water can trigger a flood of mood-boosting neurotransmitters, which helps combat stress and can elevate your mood. The shock of cold water also enhances endorphin release, often referred to as the body’s natural painkillers, providing a euphoric and invigorating post-swim feeling.

2. Improved Circulation: The cold exposure helps to stimulate blood flow, as the body works harder to maintain its core temperature. This increase in circulation can contribute to better heart health and skin vitality, promoting a natural glow and healthier appearance.

3. Boosted Immune System: Regular cold-water immersion has been linked to an increase in white blood cell count. This immune system boost is attributed to the body being forced to react to changing conditions, ultimately strengthening your body’s defense mechanisms against pathogens.

4. Enhanced Recovery from Physical Exercise: Athletes have long used ice baths to reduce muscle soreness and speed up recovery after intense workouts. The cold water helps to decrease inflammation and flush out lactic acid, allowing for quicker recuperation and readiness for the next training session.

How to Dive In Safely

Start Slow: If you’re new to cold water immersion, it’s crucial to start gradually. Begin with short exposures and use lukewarm water, gradually lowering the temperature over time as your body adapts.

Stay Informed: Understanding the signs of hypothermia and other cold-related health risks is vital. Shivering, numbness, and a rapid heartbeat are signs that it’s time to get out and warm up.

Listen to Your Body: Everyone’s tolerance to cold is different. Pay attention to how your body feels during and after the immersion and adjust your practice accordingly.

Warm Up Post-Immersion: After exiting the cold water, focus on warming up gradually. Gentle physical activity, warm clothing, and consuming warm fluids can help restore your body’s normal temperature.

How I do it: I start with my normal shower routine. At the end I gradually (not slowly) adjust the temperature to its lowest level and rinse off until I begin to shiver.

Consult a Professional: If you have health concerns or conditions, it’s wise to consult with a healthcare provider before starting any form of cold-water immersion therapy.

Making the Most of Your Cold-Water Journey

Incorporating cold water immersion into your routine can be a thrilling and beneficial experience. Whether you’re taking an icy plunge, enjoying a cold shower, or participating in a polar bear swim, the key is to embrace the challenge mindfully and safely. Remember, the goal is invigoration, not endangerment. With each dip, you’re not just braving the cold; you’re unlocking a cascade of health benefits that can invigorate your body, sharpen your mind, and refresh your spirit. So, why not take the plunge and see where these chilling waters can take you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Let’s get real for a minute—modern life is convenient, but it’s also exhausting. Between work, family, and a never-ending to-do list, it’s easy to feel like you’re running on empty. And for women over 40, the effects of poor diet and stress can start to hit hard: fatigue, weight gain, and a general lack of vitality.

But here’s the good news: a shift to an ancestral way of eating—like the Paleo or Primal diet—can be a game changer for energy and longevity.

Why It Works

The concept behind the Ancestral way of eating is pretty simple: Eat like our ancestors. They didn’t have access to processed foods, sugar-laden snacks, or the endless stream of refined carbohydrates we see today. Instead, they thrived on a diet rich in whole foods—meat, fish, vegetables, fruits, and healthy fats. These foods are nutrient-dense, anti-inflammatory, and, most importantly, aligned with what our bodies are designed to handle.

When you switch to an Ancestral diet, you strip out the junk that drags you down (refined carbs, industrial oils, processed foods) and replace it with food that fuels you properly. This is where the magic happens.

How It Helps Women Over 40 Thrive

1. Regulating Hormones

For women over 40, hormone fluctuations are a major player in energy levels, weight gain, and mood swings. Ancestral diets emphasize foods rich in healthy fats—like avocados, olive oil, and grass-fed meats—which are crucial for hormone production and balance. These fats help regulate insulin, cortisol, and even estrogen levels, reducing the hormonal chaos that can make this stage of life tough.

2. Better Blood Sugar Control

As we age, our bodies become less efficient at managing blood sugar, leading to energy crashes, cravings, and, over time, metabolic issues like insulin resistance. The high protein, healthy fat, and fiber-rich focus of Ancestral diets helps stabilize blood sugar levels, keeping energy consistent throughout the day. No more mid-afternoon slumps!

3. Reducing Inflammation

Chronic inflammation is a major contributor to aging and many of the diseases that come with it, from arthritis to heart disease. Processed foods, sugars, and unhealthy fats are pro-inflammatory, while the whole, unprocessed foods of Ancestral diets are anti-inflammatory. Think omega-3-rich salmon, leafy greens, and antioxidant-packed berries—foods that fight inflammation and support joint health, mental clarity, and overall vitality.

4. Preserving Muscle Mass

Muscle loss (sarcopenia) is a common issue for women as they age, and it’s not just about looking toned—losing muscle affects metabolism, bone density, and balance. An Ancestral diet prioritizes high-quality protein sources like grass-fed beef, free-range eggs, and wild-caught fish. This, combined with strength training, can help preserve muscle mass, support fat loss, and keep metabolism humming.

5. Gut Health & Digestion

Let’s talk about the gut—where so much of our health starts. Over time, poor dietary choices can lead to gut issues like bloating, indigestion, and leaky gut syndrome, which impacts nutrient absorption and immune function. By eliminating gut irritants like grains, legumes, and processed foods, the Ancestral approach gives your gut a break, allowing it to heal and function properly. This can mean less bloating, more energy, and a stronger immune system.

The Real-Life Results

I’ve seen it countless times in my coaching: women over 40 switching to an Ancestral diet not only lose weight but regain a level of energy they haven’t felt in years. They’re less fatigued, feel mentally sharper, and are able to manage stress more effectively. It’s about thriving, not just surviving—and this ancestral approach delivers.

How to Get Started

Shifting to an Ancestral diet doesn’t have to be overwhelming. Start by cutting out processed foods, refined sugars, and vegetable oils. Focus on high-quality proteins, plenty of vegetables, and healthy fats. Drink lots of water and don’t be afraid to experiment with new recipes (there’s a lot more to Ancestral eating than just grilled chicken and broccoli).

The best part? Unlike restrictive diets that leave you counting calories or feeling deprived, the Ancestral way of eating are designed to nourish you fully and naturally. You’re not just eating to survive; you’re eating to thrive.

---

If you’re ready to take control of your health and fuel your body in a way that supports energy and longevity, consider giving the Ancestral diet a try. Your body will thank you, and the best part is—you’ll feel the difference.

Let’s embrace the wisdom of our ancestors and reclaim the vitality we deserve!

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Let’s have a real talk about the gym and one of the most misunderstood principles: Progressive Overload. You know the drill: lift more weight, get stronger, make gains. It sounds simple, right? But there’s a hidden trap here, and I see it all too often—people stacking more weight on the bar while cutting corners on range of motion. And let me tell you, that’s not really progressive overload. That’s progressive ego lift.

Here’s the deal: the principle of progressive overload means gradually increasing the demands on your muscles. It could mean more weight, sure. But it could also mean more reps, more sets, less rest, better form—or, crucially, a fuller range of motion. Adding weight to the bar but decreasing your range is a sneaky trick your brain plays on you. It feels like you’re getting stronger because the numbers are going up, but you’re actually just changing the exercise.

Take a squat, for instance. Say you’ve been hitting perfect, deep reps at 100 pounds. You feel strong, so next week you load up 110—but now you’re only going halfway down. Sure, it’s heavier. But did your muscles get a better workout? Are you demanding more of your quads, glutes, and core, or just bypassing the hardest part of the movement? Spoiler alert: it’s the latter.

Progressive overload is about quality, not just quantity. When you cut the range of motion, you’re changing the exercise itself. You’re no longer asking your muscles to do more work in the same movement pattern. Instead, you’re doing less work with a more limited movement. It’s like saying you’re running more miles when really you just shortened the track.

The real strength—the kind that helps you move better, lift better, and feel better—comes from putting your muscles through the full challenge. When you increase the weight and still hit those deep squats, those full presses, or those complete pull-ups, that’s when the magic happens. That’s when you know you’re truly progressing.

Next time you’re in the gym, check your form before you check your pride. Lighter weight with a full range of motion will serve your progress far better than heavier weight with half reps. Build the strength that lasts—the kind that’s built on solid foundations, not shortcuts.

So, what do you think? Have you caught yourself falling into the heavy-weight, half-rep trap before? Progress is about moving forward, not just lifting heavier numbers.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Naturopathic, Homeopathic, Osteopathic, Allopathic, and Functional Medicine Explained

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Note: these are my opinions based heavily on hundreds of hours of formal and self-education. Nothing here is a recommendation. Unless you are one of my Health Coaching clients, I do not offer advice. I do not diagnose or treat illness.  

In today’s health world, it feels like there’s a different “pathic” approach for every ailment under the sun. You might hear about naturopathic, homeopathic, osteopathic, allopathic, or functional medicine, but it’s hard to know what sets them apart. Let’s break it down so you can see how each approach works—and where they might fit into your health journey.

Naturopathic Medicine: Nature’s Prescription

Naturopathic medicine is like the “nature’s wisdom” approach. Practitioners believe that the body has an innate ability to heal itself when given the right tools—think clean eating, lifestyle adjustments, herbal remedies, and sometimes even acupuncture. Naturopathic doctors (NDs) blend modern science with natural treatments, focusing on preventing disease by getting to the root cause.

If you’ve ever heard the phrase “food as medicine,” you’re hearing naturopathy’s influence. It’s popular among people looking for a more holistic, less invasive way to treat chronic conditions, and it fits well with Ancestral diets—sound familiar?

Homeopathic Medicine: Like Cures Like

Homeopathy is a totally different ball game. It’s based on the idea that “like cures like,” meaning something that causes symptoms in a healthy person can be used in tiny, diluted doses to treat similar symptoms in someone who’s sick. Homeopathic remedies are made from natural substances like plants and minerals, but they’re diluted so much that often, there’s not much, or any, of the original substance left—just the “energetic imprint,” as homeopaths say.

This one’s controversial in the scientific world, and it’s often confused with naturopathy, but they are not the same. People who lean towards homeopathy often do so because they want to avoid pharmaceuticals altogether.

Osteopathic Medicine: Whole Body Alignment

Now we’re stepping into something a bit more hands-on. Osteopathic medicine (DO) takes a whole-person approach to healthcare, but with a focus on the musculoskeletal system. Think of it as regular medicine (like your MD) with a twist: osteopathic physicians use manual manipulation techniques (like what you might experience at a chiropractor) to treat everything from chronic pain to respiratory issues.

DOs are fully licensed physicians, and in the U.S., they can prescribe medication and perform surgeries, just like MDs (which is why they’re often grouped with “allopathic” doctors, more on that below). Osteopathy’s key focus is treating the body as a whole system, emphasizing the body’s structure and how it affects function.

Allopathic Medicine: The Conventional Route

Allopathic medicine (the technical term for what we often call “Western medicine”) is the dominant system of medical practice in the U.S. and most of the Western world. When you go to the doctor for antibiotics, surgery, or to get a prescription, you’re engaging in allopathic medicine.

It’s research-based, symptom-focused, and tends to treat diseases with interventions like drugs or surgery. While it’s great for acute issues like infections, broken bones, and emergencies, allopathic medicine can miss the mark when it comes to preventing chronic diseases or digging into the underlying causes of long-term health issues.

Functional Medicine: The Root Cause Revolution

Functional medicine is like allopathic’s rebellious cousin. While functional medicine doctors have traditional medical training, they take a more holistic approach, focusing on identifying and addressing the root cause of disease rather than just managing symptoms.

Think of it as combining the best of naturopathic and conventional medicine. Functional medicine doctors use blood tests, lifestyle changes, nutrition, and sometimes supplements to create personalized treatment plans aimed at restoring balance to your body. It’s especially popular for treating autoimmune diseases, hormone imbalances, and other complex conditions that allopathic medicine may just patch over with a prescription.

---

So, What’s the Bottom Line?

Each of these approaches offers something unique, and none are necessarily “better” than the others across the board. Here’s a quick cheat sheet:

• Naturopathic Medicine: Holistic, focuses on natural treatments, preventive care, and lifestyle.
• Homeopathic Medicine: Ultra-diluted remedies based on the “like cures like” principle.
• Osteopathic Medicine: Conventional medicine with hands-on treatment to support overall health.
• Allopathic Medicine: Traditional Western medicine, focused on symptom treatment through pharmaceuticals and surgery.
• Functional Medicine: A blend of science and holistic approaches, targeting root causes of disease.

The right choice for you depends on your needs and philosophy toward health. If you’re dealing with chronic issues, you might look into naturopathy or functional medicine. For acute care, allopathy can be your best bet. Osteopathy is great if you want a physician with a manual, body-alignment focus. And if you want to explore remedies that go beyond conventional wisdom, homeopathy might interest you.

In the end, the more you know, the better you can advocate for your health. The important thing is finding a path that aligns with your values and supports your goals. As always, the best healthcare is a mix of evidence, experience, and a pinch of personal intuition. Remember, you are in charge of your health and the doctor you choose is employed by you. They are not in charge, you are.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

If you’ve ever started a new fitness program only to get sidelined by nagging pain or injury, you’re not alone. It’s frustrating to feel like you’re doing everything right but still end up in the same place: hurt, discouraged, and back at square one. That’s where Functional Movement Screening (FMS) comes in—and more importantly, FMS correctives.

What Is Functional Movement Screening (FMS)?

FMS is a tool designed to assess movement patterns in the body. It gives you insight into how well your body moves and where your weaknesses or limitations might be. The idea is simple: if your body isn’t moving efficiently, you’re more likely to get injured when you add stress to it—whether that’s through lifting, running, or even just daily activities.

With FMS, we test your mobility, stability, and motor control through seven key movement patterns (like squats, lunges, and shoulder mobility tests). Each test is scored, and based on the results, we can see if you’re at risk for injury and which areas need work.

Why Do Correctives Matter?

Here’s the kicker: knowing your movement score doesn’t change anything if you don’t act on it. FMS correctives are the fix. They’re custom exercises designed to address your weak spots, improve mobility, and get you moving better. By working on these correctives, you build a foundation of strength, flexibility, and balance that will help you long term.

This isn’t just about preventing injuries; it’s about setting yourself up for success. When you move well, you’re able to push harder, lift heavier, and stay consistent without hitting those annoying setbacks.

The YBT: The Next Level of Insight

The Y Balance Test (YBT) takes FMS a step further by assessing balance and symmetry between the left and right sides of your body. This is crucial for athletes or anyone who wants to stay active. If you have a significant imbalance, it’s like driving a car with one flat tire—eventually, something is going to give.

YBT helps identify whether one side of your body is compensating for a weakness on the other side, which can lead to injury over time. It’s especially helpful for pinpointing issues before they become serious, making it an essential tool in your fitness toolbox.

Move2Perform: The Big Picture

Move2Perform is the final layer that pulls everything together. It’s a movement measurement tool that takes the results of your FMS and YBT and predicts your risk for injury based on your specific sport, activity level, and goals. Think of it as your personal injury prevention dashboard.

The Move2Perform system analyzes your results and gives you a clear plan of action. It helps coaches and health professionals decide where you need to focus to reduce injury risk, and even identifies when you’re ready to move on to more advanced training.

How FMS Correctives Can Transform Your Body

If you’re serious about making long-term progress, FMS correctives are a game-changer. Here’s why:

1. Build a Strong Foundation – By improving your mobility and stability, you create a solid foundation that allows you to push harder in your workouts without risking injury.
2. Prevent Setbacks – Injuries can derail your progress for weeks or even months. Correctives keep you in the game by addressing potential problems before they happen.
3. Improve Performance – When your body moves well, everything gets easier. You’ll lift heavier, run faster, and recover more quickly because your body is working efficiently.
4. Age Gracefully – Whether you’re a weekend warrior or an active senior, staying mobile and injury-free means you can keep doing the things you love for years to come.

Conclusion

FMS correctives, combined with tools like the YBT and Move2Perform, are more than just a fitness fad—they’re the roadmap to long-term success. By identifying movement issues, correcting them, and tracking your progress, you’ll not only stay injury-free but also hit new heights in your fitness journey.

The secret to a stronger, healthier body isn’t just about working harder—it’s about working smarter. And that starts with moving well.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Give Yourself or a Loved One the Gift of a Lifetime

During November and December 2024, take the opportunity to invest in your health or help someone you care about take a step toward lifelong fitness.

For just $125, we will perform a full FMS, YBT, and Move2Perform analysis. You’ll receive an approximately 15-page report detailing your results, a complete explanation of what those results mean, and a customized plan of corrective exercises targeted to your specific needs.

This isn’t just another fitness test—it’s the blueprint for a healthier, stronger, and more balanced body. You can’t put a price on long-term health, but at this rate, it’s a steal. It stands to the the most valuable two hours you ever invested in your health.

Give the gift of better movement, better performance, and a better future.

Let’s make 2025 the year your body works for you, not against you.

Contact me at 231-329-8835 or Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In our fast-paced world, eating often becomes just another item to check off the to-do list. It’s easy to rush through meals, barely tasting the food before moving on to the next task. But what if we slowed down and allowed ourselves to truly savor each bite? That’s where the simple yet transformative practice of Fork Putdowns comes in.

Fork Putdowns is an exercise I teach my clients to help them develop a more mindful relationship with food. The concept is simple: after taking a bite of food, you put the fork down and leave it there until you’ve fully chewed and swallowed. This momentary pause creates space for mindfulness and intentionality. It’s not just about slowing down—it’s about fully experiencing your meal.

So, why should you try it? Let’s dive into the mental and physical benefits.

1. Promotes Mindful Eating

When you put your fork down, you’re forced to engage with the present moment. You start paying attention to the textures, flavors, and smells of your food. This mindfulness helps you tune in to your body’s hunger and fullness signals. You may find that you need less food to feel satisfied because you’re actually paying attention to the act of eating, not just going through the motions.

2. Supports Digestion

Chewing food thoroughly before swallowing not only improves digestion but also gives your body time to signal when it’s full. By slowing down, you allow your stomach to catch up with your brain. This can reduce the likelihood of overeating and feeling bloated after meals. Fork Putdowns make this second nature—literally giving your gut time to speak up.

3. Reduces Overeating

It’s easy to overeat when we’re eating quickly, distracted by screens, or multitasking. When you slow down and enjoy your food, you’re more likely to stop when you’re full rather than when your plate is empty. Over time, this practice can help regulate portion control naturally. There’s no calorie counting or portion measuring—just intuitive eating at its best.

4. Improves Emotional Awareness

Food is often tied to emotions. How many times have you reached for a snack when stressed, bored, or sad? Fork Putdowns bring more awareness to emotional eating patterns. By slowing down, you can better understand your relationship with food. Are you eating out of hunger, or is something else driving your choices? This pause allows you to check in with yourself and make more thoughtful decisions.

5. Cultivates Gratitude

When you take the time to appreciate each bite, you’re more likely to feel gratitude for the meal in front of you. You start to recognize the effort that went into preparing your food and the nourishment it provides. This simple act can foster a more positive, respectful relationship with eating.

How to Start Practicing Fork Putdowns

This exercise doesn’t require a lot of fanfare or preparation. Here’s how you can start practicing:

1. Take a Bite: Chew slowly, enjoying the textures and flavors.
2. Put the Fork Down: Leave it on the plate while you finish chewing and swallowing.
3. Pause: Take a breath or sip of water. Let your body settle into the rhythm of slow, mindful eating.
4. Repeat: Continue the process for the rest of your meal.

You might feel awkward at first—slowing down can feel unnatural if you’re used to eating quickly. But stick with it! Over time, it will become a habit that transforms not just how you eat, but how you relate to food.

The Takeaway

Fork Putdowns is a deceptively simple exercise with a profound impact on both the body and mind. By introducing this practice into your meals, you can begin to eat more mindfully, improve digestion, and develop a healthier relationship with food. And the best part? It’s a tool you can carry with you everywhere—whether you’re at a fancy dinner or grabbing a quick snack at home.

Remember, eating isn’t just about filling your stomach; it’s about nourishing your body and honoring the food in front of you. So the next time you sit down to eat, try putting your fork down and see what happens. You might just be surprised by the power of slowing down.

---

Ready to transform your relationship with food? Give Fork Putdowns a try and let me know how it goes!

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

When you think about salt, you probably think about that little shaker on the dining room table. But salt is so much more than just a way to flavor your food—it’s essential for your body to function properly. The problem is, not all salt is created equal, and the type you choose could make a big difference in your health.

Why Do We Need Salt?

Salt (or sodium chloride) helps regulate fluids in our body, supports nerve transmission, and plays a key role in muscle function. Ever had a cramp mid-workout? There’s a good chance you were low on electrolytes, especially sodium. But like with most things, balance is key.

Too much salt can lead to water retention, high blood pressure, and a bunch of other health issues you don’t want to mess with. On the flip side, too little salt can lead to issues like dizziness, fatigue, coronary vascular disease, and cognitive problems. So, striking the right balance is critical, especially if you lead an active lifestyle or follow an Ancestral diet, which may naturally contain less sodium if processed foods are minimized.

What Kind of Salt Should You Use?

Here’s where it gets interesting. There are a lot of salt options out there, but some are better choices than others. Let’s break down a few:

1. Table Salt

The most common, table salt is usually stripped of minerals during processing and contains additives like anti-caking agents to prevent clumping. Some brands add iodine, which is important for thyroid health, but overall, this highly refined salt doesn’t offer much beyond sodium.

Verdict: It’s cheap and accessible, but it’s missing a lot of the trace minerals your body craves.

2. Sea Salt

Harvested from evaporated seawater, sea salt is a more natural option. It contains small amounts of essential minerals like magnesium, calcium, and potassium. However, depending on where it’s sourced, sea salt may be contaminated with microplastics due to ocean pollution.

Verdict: It’s a step up from table salt, but be mindful of the source.

3. Himalayan Pink Salt

This salt comes from ancient sea beds deep in the Himalayan mountains. Its pink hue comes from trace minerals, including magnesium, potassium, and calcium. It’s less processed than table salt, and some believe it has detoxifying properties. While it doesn’t contain enough minerals to be a game-changer on its own, it’s a solid choice for everyday use.

Verdict: A fan favorite for good reason—minimal processing and packed with trace minerals.

4. Celtic Sea Salt

This salt is harvested by hand from coastal regions of France using traditional methods. It’s known for its gray color, which indicates it’s rich in minerals. Celtic salt is moist to the touch, and it contains slightly more trace minerals than Himalayan salt. Some people find it has a more “earthy” taste.

Verdict: A great option if you’re looking to maximize your mineral intake.

5. Kosher Salt

Kosher salt is a favorite among chefs for its coarse texture and pure taste. It’s named for its traditional use in koshering, a process that draws blood out of meat. Kosher salt typically doesn’t contain additives like iodine or anti-caking agents, making it a simple, clean option. Its large, flaky crystals make it easy to control the amount used in cooking, especially when seasoning meats or adding texture to dishes.

However, because kosher salt is less dense than table salt, you may need to use more to achieve the same level of saltiness in your food. Keep that in mind if you’re swapping it in recipes.

Verdict: Great for cooking and seasoning, especially when you want control over texture and saltiness. Plus, it’s additive-free.

How Much Salt Should You Have?

The standard advice is to keep your sodium intake around 2,300 mg per day. But this number can fluctuate depending on your lifestyle. If you’re an athlete, sweat a lot, or follow a low-carb diet like Paleo or Primal, your body might need more salt to keep your electrolytes balanced. In that case, upping your intake a little could actually improve your performance and recovery.

The key? Listen to your body. If you feel fatigued, get frequent cramps, or feel lightheaded, you might be on the low end. And if your diet is heavy on processed foods, it’s easy to go overboard, so it’s worth tracking.

The Bottom Line

Salt is essential, but the type you choose matters. Opt for salts that are minimally processed and packed with trace minerals like Himalayan pink salt, Celtic sea salt, or even kosher salt, which is a clean, additive-free choice. These options can provide a small but meaningful boost to your overall nutrition while keeping your food flavorful and your body functioning optimally. Just remember, like with most things in life, quality is key.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

You’ve probably heard the word “electrolytes” thrown around in fitness conversations, seen it plastered on sports drink bottles, or maybe even heard it on a random health commercial. But what are electrolytes really, and why are they so essential for our bodies to function properly? Let’s break it down.

What Are Electrolytes?

At their core, electrolytes are minerals that carry an electric charge when dissolved in water. These include sodium, potassium, magnesium, calcium, and a few others. That electric charge is important because it helps conduct electricity in the body, which is needed for several critical functions like muscle contractions, nerve signals, and maintaining hydration.

Think of electrolytes as the “messengers” in your body that help your cells communicate and do their job efficiently. Without them, many of the basic processes that keep us alive—like our heart beating, muscles moving, and brain functioning—wouldn’t happen properly.

What Do Electrolytes Do?

Electrolytes are like the unsung heroes of bodily functions. Here’s what they do:

1. Keep Muscles Moving
   Ever felt a muscle cramp? That’s likely due to a lack of electrolytes, specifically sodium or potassium. These minerals help muscles contract and relax properly. When you don’t have enough, your muscles get stuck in that cramped, uncomfortable state.
2. Hydration Regulation
   Water and electrolytes go hand in hand. While drinking water is important for hydration, electrolytes ensure that the water you consume gets to the right places. Sodium, for example, helps control water balance in your cells. Without enough sodium, your cells can either shrivel up like raisins or swell up like balloons—not ideal either way!
3. Nerve Function
   Your brain and nerves communicate through electrical signals, and guess what enables those signals? Electrolytes. They help transmit messages from your brain to different parts of your body. Whether it’s picking up a barbell or putting down your fork after a meal (looking at you, “Fork Putdowns”), those signals need electrolytes to get through.
4. pH Balance
   Your body works hard to maintain a specific pH balance, and electrolytes help regulate that balance. If your pH swings too far in one direction, you can experience fatigue, confusion, or more serious health problems. Electrolytes keep you steady.

When Do You Need More Electrolytes?

Electrolytes are always at work, but sometimes your body needs more than usual. Here are some situations where you need to be mindful of replenishing them:

• During Exercise: When you sweat, you lose not only water but also sodium, potassium, and other electrolytes. For workouts that last over an hour or are particularly intense, you’ll want to replenish those lost electrolytes.
• After Illness: Vomiting or diarrhea can lead to a major loss of fluids and electrolytes, which can quickly lead to dehydration.
• Hot Weather: If you’re outside in the heat for long periods, you’re sweating more, and that means you’re losing more electrolytes.

How to Get Electrolytes

You don’t need to down a sugary sports drink to get your electrolytes. While those can help in a pinch, there are better ways to keep your levels up:

• Natural Foods: Leafy greens, bananas, avocados, and nuts are all rich in electrolytes like potassium and magnesium.
• Salt: Regular table salt contains sodium, which helps with hydration balance. You don’t need to overdo it, but if you’re sweating a lot, adding a little more salt to your food can help.
• Supplements: There are various electrolyte powders or tablets you can add to water, obviously we like LMNT.

The Takeaway

Electrolytes are essential to keeping your body running smoothly. From staying hydrated to keeping your muscles and brain functioning properly, they do more than we realize. So next time you’re in the gym, working through a powerlifting program or just hitting a cardio session, remember: electrolytes are the quiet but powerful support system keeping everything in check. Keep them balanced, and your body will thank you!

The recipes to make your own LMNT are here.

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

We’ve all seen it: the shiny new fad diet promising quick weight loss, or the latest “miracle” workout claiming to give you six-pack abs in two weeks. These things sound great in theory, right? Who wouldn’t want to lose 10 pounds by next Friday? But here’s the cold, hard truth—quick fixes don’t last.

The Allure of the Quick Fix

We live in a fast-paced world. Everyone wants results now, and health and fitness are no exceptions. The appeal of a quick fix is understandable. Fad diets promise rapid weight loss with minimal effort. Short-term fitness plans dangle the idea of a toned body in front of us like a carrot on a stick. But here’s the thing—these promises are usually too good to be true.

Most people jump into these quick fixes with enthusiasm, only to find themselves right back where they started (or worse) just a few months later. Why? Because quick fixes aren’t built to last.

The Pitfalls of Fad Diets

Fad diets come in many forms—low-fat, juice cleanses, or whatever the latest celebrity is pushing on social media. While they might get you to drop weight quickly, most of that weight is water or muscle, not the fat you want to lose. What happens when you go back to your regular eating habits? The pounds come back, and often with a few extra for good measure.

These diets also don’t teach sustainable, long-term habits. You might be able to stick to a diet for a few weeks, but is it something you can see yourself doing for the next five years? Probably not. Restricting your diet in extreme ways leads to burnout, cravings, and, eventually, bingeing on the very foods you were trying to avoid. It’s a vicious cycle.

Why Short-Term Fitness Plans Fail

Then there’s the fitness side. You might sign up for a 30-day fitness challenge or get hooked on a trendy workout that claims to transform your body fast. And while you might see some initial gains, these short-term fixes don’t provide the foundation you need for lasting fitness.

The issue with these programs is that they rarely focus on building a sustainable routine or addressing your body’s specific needs. Maybe you’re doing high-intensity workouts for a month, but without a long-term strategy for progression, mobility, and recovery, you’ll hit a wall—or worse, get injured. And once that challenge is over, most people just revert to old habits, losing any progress they made.

The Importance of a Sustainable Approach

So, what’s the solution? Slow and steady wins the race. It’s not sexy, and it doesn’t sell as many books or get as many clicks, but building sustainable habits around food and exercise is the only way to achieve lasting health and fitness.

It’s about making changes you can stick to for the long haul. This means focusing on whole, nutrient-dense foods instead of cutting entire food groups out of your diet. It’s about finding a balance between strength training, mobility work, and cardiovascular exercise that you actually enjoy and can see yourself doing for years, not just weeks.

The key to breaking the cycle is patience and consistency. Sure, it takes time, but the results you’ll achieve are far more valuable. Instead of just losing weight, you’ll gain strength, improve your mobility, and feel better than ever. Instead of going through a revolving door of diets, you’ll learn how to eat in a way that fuels your body and supports your goals.

Bottom Line

If you’re tired of the endless cycle of quick fixes, it’s time to rethink your approach. Fad diets and short-term workout plans offer a tempting solution, but they’re only temporary. True transformation doesn’t happen overnight. It takes time, dedication, and a commitment to long-term habits that actually work. Skip the shortcuts and start building a foundation for lasting change.

Your future self will thank you.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Life can feel like a balancing act—work, family, relationships, and everything in between. For many women, health and fitness often get pushed to the bottom of the priority list, especially when time is tight. But here’s the secret: consistency doesn’t require hours at the gym or preparing gourmet meals. It’s about small, manageable changes that fit seamlessly into your lifestyle.

Let’s break down some realistic strategies to help busy women prioritize their health.

1. Schedule It Like a Meeting

You wouldn’t skip an important work meeting or a doctor’s appointment, so why should your health be any different? Block out time in your calendar for movement or meal prep, and treat it like a non-negotiable commitment. Whether it’s a 20-minute walk or a quick strength workout, it’s about showing up consistently, not being perfect.

2. Master the Art of the “Non-Workout”

Think outside the gym. Incorporate movement into your daily routine in ways that don’t feel like a formal workout. Park further away at the grocery store, take the stairs, or do some squats while waiting for your coffee to brew. These little actions keep you active even when life gets chaotic.

3. Meal Prep: Keep It Simple

You don’t need an elaborate meal plan to eat healthy. Focus on simple, balanced meals that you can prepare in batches. Things like grilled chicken, roasted veggies, and hard-boiled eggs can be lifesavers. Did you know that you can freeze a cooked burger patty? Have them ready in your fridge so you’re less tempted to grab takeout in a pinch. A little prep goes a long way!

4. Get Support

It’s easy to lose motivation when you’re trying to do it all yourself. Find an accountability partner, join a local gym, or work with a coach (hey, that’s what I’m here for!) who understands your lifestyle and can provide guidance without overwhelming you. Having someone in your corner can make all the difference.

5. Focus on Progress, Not Perfection

Remember, you don’t have to be 100% on your game every single day. Life is unpredictable, and that’s okay. What matters is that you keep moving forward, even if it’s just by taking small steps. If you miss a workout or have a busy week, don’t beat yourself up. Just pick up where you left off and keep going.

6. Prioritize Rest and Recovery

Burnout is real, especially when you’re juggling multiple responsibilities. Prioritize your sleep and recovery just as much as your workouts. Without proper rest, your body won’t be able to perform at its best, and that will just make it harder to stay consistent. Aim for 7-8 hours of sleep and take time to relax when needed.

7. Be Mindful of Nutrition Choices

Eating well doesn’t have to be complicated. Stick to whole, nutrient-dense foods that fuel your body. Focus on quality protein, healthy fats, and veggies. But also remember, it’s okay to enjoy a treat now and then. A sustainable approach to nutrition is one that allows flexibility without guilt.

---

Final Thoughts:

For busy women, consistency in health and fitness doesn’t mean overhauling your life. It’s about finding small, manageable habits that fit into your schedule and sticking with them. The goal is to build a routine that works for you—not someone else’s idea of perfect.

If you’re ready to create a game plan that fits your busy life, let’s chat about how we can work together to make health and fitness a permanent part of your routine.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com