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7 Minutes Read

Creating Your New Exercise Habit to Make It Stick

The way we often approach exercise is often like this: "I want to lose weight, so I'm going to get up and go to the gym every day at 7 and workout for an hour." That new and improved future version of you is excited and the current you is raring to go. But what happens when reality hits?

Just think of everything you have to do to exercise every day, including the planning that goes into your workouts, the prep time of getting your exercise gear together and then the real work, from getting up to driving to the gym to doing your workout, or getting up to workout at home, getting your workout planned and dressed to workout, and so on.

Working out involves a bunch of small behaviors but, added up, it's a lot when you don't already do those things. And when you realize how hard this process is, the reward may pale in comparison to the amount of work you'll have to do. That's especially true if your goal is to lose weight, a process that is usually slow. Be honest with yourself it did not go on overnight and likewise it won’t come off overnight. So, how do you do it?

Plan Your Cues

Studies of successful exercisers find that what works is choosing a very specific cue. Think of this cue as a kind of ritual that triggers your brain to think, "This is the time to exercise." This might be:

  • Scheduling your workouts on your calendar - Pick times and days you know you can squeeze in exercise, even if it's just 5 minutes. Maybe a walk after lunch every day or after dinner.
  • Putting on your workout clothes as soon as you wake up or get home from work.
  • Doing some other healthy behavior before your workout - Drink a glass of water, take some deep breaths, go for a quick walk or do some stretches. Sometimes just doing that one thing can put you in the mindset of exercise.
  • Write down your workout plan and put it next to the bed so it's the first thing you see when you wake up.

At the same time you're doing this, look at other cues you may have been following, the ones that trigger your urge to skip your workout.

Maybe you hit the snooze button instead of working out. Maybe you sit on the couch when you get home instead of changing into workout clothes. Just like you have a habit of sitting on the couch, you can create a new habit of exercising instead.

Plan Your Workouts

This is the critical part and often where we make our biggest mistakes. Because we're so eager to lose weight, wanting to make up for lost time, we tend to go too far with our workouts. Maybe you try to go back to a previous level of exercise you used to be able to sustain, or maybe you plan your workouts based on what you think you're supposed to do, such workout for an hour daily, or high intensity training or even lifting heavy weights.

The problem with that approach is that you're not going to get a great reward. What you will get is incredibly sore, a possible injury, and the question of why anyone would do this to themselves. The only way to really make exercise a habit is to make your workouts so easy and so doable that it feels silly not to do them.

Starting Small

As stated before, one of the key ingredients to making exercise a habit is the belief that you can do it. This is self-efficacy, knowing you can trust yourself to follow through.

It's not about being a good or bad person based on whether you lose weight or not. It's about choosing your workout plan and knowing you can do it. It's that belief and mindset that really make an exercise habit stick. That means creating a workout you know you can do, even if that workout isn't even close to the exercise guidelines.

Forget working out for an hour or doing hardcore training, and think more about workouts you can do no matter what, even when you're tired, feeling stressed out, or low on motivation.

Simple Workouts to Get You Started

If you look at the exercise options on our website, you will see quite a few at home workouts. These exercises also give ranges. If you are just starting out don’t go too fast or heavy with weights. Choose 5 or 6  repetitions until your body is ready for more. Then gradually increase your workouts as you progress.

Plan Your Rewards

Some of the rewards of exercise come naturally. Just completing a workout can feel good and, over time, if you're consistent you'll crave that feeling.

As mentioned before, other rewards are feeling accomplished and feeling good from the endorphins released during exercise. You can also create your own rewards such as:

  • A guilt-free hour of TV
  • A glass of wine with dinner
  • Pay yourself. Give yourself $5 for every workout you complete and plan what you'll get with that money at the end of the month.
  • Buy a new song or album
  • A hot bath
  • A new book to read
  • A new app The point is to reward yourself every single time you workout so you start to crave that reward.

Tips for Making Your Habit Stick

  • Try doing your workouts at the same time every day.
  • Create a ritual around your workout. Put on your workout clothes first thing or, if you're leaving from the office, put your gym bag in the seat next to you so just seeing it will remind you of your goals.
  • Log your workouts. Keep a simple calendar and put an 'X' down every day you workout.
  • Do something you like. You don't have to love it, but it should be an activity you know you can do without too much pain or discomfort.
  • Focus on the habit first, then the results. Too often we're so focused on losing weight that we end up quitting when that doesn't happen soon enough. Instead of focusing on that, focus on just doing the workouts, no matter what those workouts are like.

The key to creating an exercise is to make it as easy as possible to do your workouts. Choose accessible activities that you like, keep your workouts simple and focus on just showing up. Getting started is often the hardest part, so the easier you can make that, the more successful you'll be.

Develop A Ritual To Make Starting Easier

Habits are behaviors that you repeat over and over again, which means they are also behaviors that you start over and over again. In other words, if you don't consistently get started, then you won't have a habit. In many ways, building new habits is simply an exercise in getting started time after time.

This means that if you can find a way to make getting started easier, then you can find a way to make building a habit easier. This is why rituals and routines are so important. If you can develop a ritual that makes starting your workout mindless and automatic, then it will be much easier to follow through.

Focus On The Habit First and the Results Later

The typical approach to diet and exercise is to focus on results first. Most people start with some type of goal. “I want to lose 20 pounds in the next 4 months.” Or, “I want to squat 50 pounds more six months from now.”

What matters most in the beginning is establishing a new normal and building a new routine that you will stick to; not the results that you get. In other words, in the first 6 months, it is more important to not miss workouts than it is to make progress. Once you become the type of person who doesn't miss workouts, then you can worry about making progress and improving.

One client, Paula, set a rule for herself where she couldn't stay in the gym for more than 5 minutes at the beginning. She had to go every day, but she wasn't allowed to stay for 6 minutes. She was focused on building the habit of not missing workouts. After doing that for a month or two, she had established a routine of going to the gym and she started to focus on doing more difficult workouts. Today, Paula is over 100 pounds lighter. (Which, to be fair, is not just the result of exercise, but also diet and lifestyle changes.)

Once you build the habit of exercise, you can find thousands of ways to improve. Without the habit, every strategy is useless.

Don’t Get Pigeonholed Into One Type of Workout

It's easy to fall into the hype of trendy diets or workouts, but health isn't one size fits all and what works for one person may not garner the same results for another. In fact, what works for you at one time of your life may not work at another.

We have heard from many clients (especially those at big box gyms) that often say they're busting their butt in the gym for weeks and months, but not seeing any results. If something isn’t working for you, try something new. Think about what your body actually needs. It's okay to make a change if something isn't working for you. After four weeks if you see no changes, switch to a different type of workout.

See our previous article titled “Why a Variety of Workouts are Important” in the Health Tips section of our website. That is why instructor led workouts at bootcamp style workouts are so effective. They usually vary the types of workouts and offer variety as well. This can be a huge key to effective results.

IN SUMMARY

In this article we have covered a number of tips on how you can successfully turn working out into a habit. By doing that combined with making healthy choices in your nutrition and eating you can be well on your way to a healthier you.

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10.02.2025

Nitric Oxide: The Overlooked Master Regulator in Women’s Health, Hormones, and Healthy Aging

The 60-second big pictureNitric oxide (NO) is a tiny gas with massive jobs: it keeps your arteries flexible, directs oxygen and nutrients into tissues, powers mitochondria, coordinates hormone signaling, calms inflammation, and even shapes the oral–gut microbiome. When NO falls—especially after estrogen declines in perimenopause and menopause—vascular stiffness, hot flashes, insulin resistance, sexual dysfunction, fatigue, and central weight gain become more likely. Re-building NO with nitrate-rich foods, targeted amino acids (L-citrulline/L-arginine), microbiome-friendly habits, and smart supplementation can help restore endothelial function, blood flow, and hormonal harmony.What Nitric Oxide does (and why it matters for stroke/heart attack prevention)NO is your body’s native vasodilator and signal carrier. It:Relaxes arteries (supports healthy blood pressure, reduces platelet stickiness, improves flow).Optimizes red-blood-cell oxygen delivery and nutrient perfusion to every organ—including the heart, brain, ovaries, thyroid, adrenals, and pancreas.Drives mitochondrial energy production and biogenesis (more, healthier mitochondria → better fat oxidation and vigor).Modulates inflammation/oxidative stress and supports immune balance.Transmits neuronal signals, shapes vagal tone, and relaxes smooth muscle—key for thermoregulation and sexual function.That’s why resilient NO signaling is linked to better vascular integrity, less endothelial dysfunction, and slower “vascular aging,” all of which reduce downstream risks tied to stroke and heart disease.How the body makes NO: two complementary pathwaysEndogenous NOS pathway (L-arginine → NO): Endothelial nitric oxide synthase (eNOS) converts L-arginine to NO (needs oxygen and cofactors). Healthy eNOS = elastic vessels.Entero-salivary nitrate pathway (dietary nitrate → nitrite → NO):You eat nitrate-rich plants (beets, spinach, arugula, celery, lettuce).Nitrate is absorbed, circulates, and is actively concentrated in saliva by sialin.Oral bacteria reduce nitrate to nitrite; when you swallow, nitrite is further reduced to NO in the stomach and in low-oxygen tissues.This “recycling loop” sustains NO even when eNOS is stressed.A 2021 narrative review details this pathway and why consistent dietary nitrate is a practical health strategy. BioMed Central Key implication: You can bypass a sluggish eNOS system (common with aging/oxidative stress) by feeding the nitrate–nitrite–NO pathway with food and microbiome-smart habits.Why NO declines with age (and why menopause accelerates the slide)Endothelial NO production drops with aging, elevating vascular stiffness and blood pressure.Estrogen normally stimulates eNOS (via ERα/ERβ → PI3K/Akt), increasing NO.As estrogen falls in peri/menopause: eNOS activity and NO bioavailability fall, oxidative stress rises, and eNOS can “uncouple” (producing superoxide instead of NO). Consequences: stiffer arteries, hot flashes, sexual dysfunction, low energy, higher cardiometabolic risk.Clinical take-home: recovering antioxidant capacity + feeding the nitrate pathway + supporting eNOS can restore endothelial flexibility—a modifiable piece of cardiovascular risk.Evidence in women: what the clinical trials showSingle dose (~600 mg nitrate as beetroot juice) protected the endothelium against ischemia-reperfusion injury in early postmenopausal women, improving flow-mediated dilation (FMD)—a gold-standard measure of endothelial health.7 days (~400 mg nitrate/day) clinically improved baseline FMD by ~2.2% vs placebo in postmenopausal women—meaningfully better macrovascular function within a week.12 weeks (~550 mg nitrate/day as beet extract) in women 60–85 reduced carotid-femoral pulse wave velocity and augmentation index (less arterial stiffness) with 5× higher serum nitrate and 1.5× higher nitrite—evidence of sustained NO availability.A 90-day randomized, double-blind, placebo-controlled study of an inorganic nitrate complex showed ~12.5-point systolic BP reduction and ~22% FMD improvement, with nitrate/nitrite rising in plasma and saliva.Pharmacokinetics: a single serving of a standardized inorganic nitrate supplement maintained elevated salivary and plasma nitrate/nitrite over 24 hours, supporting practical once- or twice-daily use.Bottom line: Across acute (single dose), short-term (7 days), and longer-term (12 weeks to 90 days) studies, dietary nitrate improves endothelial function and/or arterial stiffness in postmenopausal women—directly countering vascular aging biology.NO and the endocrine network (why hormones “feel” better when flow improves)Endocrine glands are highly vascular. NO keeps their microcirculation open and coordinates local signaling:Hypothalamus/Pituitary: Modulates GnRH, LH/FSH, GH, oxytocin—shaping cycles, libido, lactation, stress resilience.Ovaries: Crucial for folliculogenesis, ovulation, luteal maintenance, angiogenesis, and steroidogenesis.Endometrium/Uterus: Supports receptivity/implantation; dysregulated NO links to dysmenorrhea and endometriosis.Adrenals: Modulates catecholamine release and HPA-axis tone.Thyroid: Regulates blood flow and hormone output; dysregulated NO/iNOS activity intersects with autoimmunity & oxidative stress.Pancreas & Metabolism: Orchestrates insulin/glucagon; NO imbalance contributes to insulin resistance; NO also interacts with ghrelin/leptin to influence hunger, satiety, and body composition.Menopause link: Estrogen → eNOS → NO; when estrogen falls, vasomotor instability, sleep disturbance, endothelial dysfunction, and cognitive/mood changes increase. Rebuilding NO can help steady these systems.Mitochondria, fat oxidation, brown fat & energyPhysiologic NO regulates mitochondrial respiration and stimulates mitochondrial biogenesis, improving energy output and beta-oxidation (fat burning). Healthier mitochondrial networks support endurance, metabolic flexibility, and lower central adiposity—key for midlife weight control.Sexual function & autonomic tone: early clinical signalsA randomized, placebo-controlled pilot (30 days of daily nitrate) in adult women showed:FSFI Desire increased +1.03 vs placebo (p=0.017);FSFI Orgasm increased +2.32 vs placebo (p=0.016);Wearables (e.g., Oura Ring) suggested directional improvements in cardiovascular–autonomic regulation and sleep quality, consistent with better perfusion and thermoregulation.When NO runs low: a practical symptom “scorecard”If multiple items below resonate, consider testing and a targeted NO-restoration plan:Cold hands/feet; easy chillsExercise intolerance; slow recoveryBrain fog; cognitive fatigueSexual dysfunction (desire, arousal, orgasm); vaginal drynessPoor wound healing; easy bruisingHot flashes/thermoregulatory swingsCentral adiposity (“meno-belly”), rising A1C/glucoseMuscle loss; low vigor or motivationElevated BP; headaches; dizziness on standingLow mood, low libido, sleep disruptionPeri/postmenopausal symptoms intensifyingCommon root causes of NO depletion: oxidative stress, chronic inflammation, sedentary lifestyle, low-nitrate diet, gut/oral dysbiosis, environmental toxins, and age-related eNOS dysfunction.Testing at home (and how to use the data)Saliva NO (nitrite) strips are inexpensive, non-invasive, and give instant color-change feedback. Use:First thing in the morning (baseline), before brushing/rinsing;Again 2–3 hours after a nitrate-rich meal or supplement to confirm conversion;Track over days/weeks; aim to keep readings in your strip’s “adequate/target” color band. Multiple vendors sell these strips online and in clinics; see options below.Pro tip: Nitrate content in beets and greens varies widely by soil/season/processing—use strips to personalize your dose rather than guessing. PMCMicrobiome matters: don’t sabotage the nitrate cycleBecause oral bacteria convert nitrate → nitrite, broad-spectrum antiseptic mouthwashes can blunt the entero-salivary pathway and have been linked to higher blood pressure in controlled studies (e.g., chlorhexidine twice daily for a week raised SBP ≥5 mmHg in ~50% of subjects). Favor gentle oral care unless antiseptics are medically indicated. PMCFood first: a women-centered, NO-rebuilding plateHigh-nitrate vegetables (rotate for diversity): arugula, spinach, beets/beetroot juice, celery, lettuce (and other leafy greens). Science reviews consistently identify leafy greens and beets as top sources; exact nitrate content fluctuates across batches. BioMed CentralScienceDirectDaily target: Based on trials in postmenopausal women, build toward ~400–600 mg nitrate/day from food on most days. Practically, that looks like:Lunch: Big arugula/leafy-green bowl + roasted beets or beet hummus.Smoothie: spinach/arugula + citrus + ginger; optional beet crystals.Dinner: mixed greens, celery, herbs. Because food nitrate content varies, confirm with saliva strips and adjust. BioMed CentralPMCMenopause-wise upgrades:Add polyphenol-rich foods (berries, pomegranate, cocoa) to buffer oxidative stress that uncouples eNOS.Combine nitrate-rich plates with resistance training (shear stress up-regulates eNOS) and aerobic intervals to amplify endothelial gains.Supplements (beyond any single brand): what actually helps—and how to choose1) Standardized dietary nitrateBeetroot juice shots with guaranteed nitrate content (e.g., Beet It Sport Nitrate 400 delivers ~400 mg nitrate/70 mL per shot; used widely in research). Useful for acute boosts or daily steady state.Beet It Sport Nitrate 400Red spinach (Amaranthus dubius) extracts can also supply standardized nitrate in powdered drink mixes (example product provides ~500 mg/serving).Dose ideas, anchored to trials:Acute: 400–600 mg nitrate 2–3 hours before demanding exertion or stressful events.Daily: 400–600 mg/day for endothelial support; 8–12 weeks for stiffness metrics. (Use strips to tailor.)2) Amino acids for the eNOS pathwayL-citrulline (often better tolerated/effective than arginine for raising plasma arginine & NO): 1.5–3 g once or twice daily. PMC+1 L-arginine: 3–6 g/day, divided, can support NO synthesis, though GI tolerance varies; consider if citrulline isn’t available/appropriate. PMC Combining dietary nitrate + L-citrulline supports both NO pathways—useful when genetics, oxidative stress, or menopause blunt eNOS.3) Microbiome-friendly oral careAvoid routine antiseptic mouthwash unless prescribed; if needed, keep duration minimal and retest NO after you stop. PMC 4) Reality check on non-standardized “beet” capsulesMany beet powders/capsules do not guarantee nitrate content—effects can be inconsistent. Prefer brands that state nitrate mg/serving or rely on test-and-adjust with saliva strips. PMC Where to get saliva NO test strips and standardized nitrateHere are vetted, commonly available options (no affiliation):HumanN Nitric Oxide Test Strips (25 ct; widely available online).HumanN Nitric Oxide Test StripsBerkeley Life NO Test Strips (consumer and professional formats).Berkeley Life NO Tests StripsDesigns For Health Nitric Oxide Saliva Test Strips (50 ct) Nitric Oxide Test StripsBeet It Sport Nitrate 400 (400 mg nitrate/shot; research-standardized). BEET IT Sport ShotPiping Rock Beet Root Powder Capsules  (8000mg/320 ct) Piping Rock Beet Root Capsules 400 mg shotBeet It Sport Nitrate 400 Shot (400 mg nitrate)$49.99Beet It US + othersSaliva strips (25)HumanN Nitric Oxide Indicator Strips (25 ct)$14.00HumanNSaliva stripsBerkeley Life Nitric Oxide Test Strips$9.99Berkeley Life50-strip tubeNitric Oxide Saliva Test Strips (50 ct) – Designs For Health$39.78Designs For HealthAlt 400 mg sourceBeet It Sport Nitrate 400 (alt retailer)$43.54AmazonBeet capsules (non-std)Beetroot Capsules (variable nitrate)$52.79Piping Rock Why these? They either standardize nitrate dose (making dosing predictable) or provide easy home testing so you can personalize intake. (Note: beet capsules can support general nutrition but may not deliver a reliable nitrate dose unless specified; rely on strips to verify.) PMCA practical, female-focused, 4-week NO-restoration planWeek 1: Baseline & FoundationsTest saliva NO AM/PM × 3 days; log symptoms (scorecard above).Add 1–2 high-nitrate servings daily (e.g., big arugula salad + cooked spinach, or beet smoothie).Ditch daily antiseptic mouthwash; gentle oral care only. PMC Week 2: Dose to targetIf AM strips still low, add one standardized nitrate dose (~400–500 mg/day) OR increase greens/beets.Begin L-citrulline 1.5–3 g/day (or L-arginine 3–6 g/day if preferred). PMC+1 Movement prescription: 3×/week zone-2 cardio (30–45 min) + 2×/week resistance training to upregulate eNOS and improve endothelial shear stress.Week 3: ConsolidateRe-test strips; adjust food/supplements to keep in target color band.Layer in polyphenols (berries, pomegranate) + sleep hygiene to curb oxidative stress/uncoupling.Week 4: PersonalizeIf vasomotor symptoms, sexual dysfunction, or exercise intolerance persist, consider maintaining daily nitrate + citrulline, then reassess at 8–12 weeks (the timeframe used in arterial stiffness trials).Labs your clinician can order (to connect dots)Endothelial/vascular: FMD (research clinics), pulse-wave velocity/augmentation index, resting BP & HRV trends.Metabolic: fasting glucose, A1C, fasting insulin ± HOMA-IR, lipids, hs-CRP.Thyroid: TSH, Free T3/T4, TPO/Tg antibodies (if autoimmune risk).Sex hormones: E2, progesterone, LH/FSH, SHBG ± total/free T; consider day-specific sampling.Other context markers: ferritin, B12/folate, vitamin D, magnesium, homocysteine (for redox status).Optional genetics (context): polymorphisms affecting eNOS or redox balance may modulate NO bioavailability, but interventions (dietary nitrate + eNOS support + microbiome care) remain first-line.Safety & smart useDietary nitrate in vegetables is safe for most adults; it is not the same as nitroglycerin (prescription) or nitrite preservatives.If you’re on antihypertensives, PDE-5 inhibitors, or have kidney disease, low BP, or bleeding disorders, coordinate with your clinician before adding concentrated nitrate or high-dose amino acids.If you must use antiseptic mouthwash (gum disease, post-procedure), keep it short and re-check strips when you stop. PMC Why this is especially relevant to midlife womenEstrogen stimulates eNOS and helps you synthesize and use NO; the menopausal drop is a perfect storm for vasomotor instability, endothelial dysfunction, sleep fragmentation, and metabolic drift. Re-building NO—with food, targeted nitrate, citrulline, and microbiome-friendly habits—directly addresses these mechanisms and has now shown clinical improvements in endothelial function and arterial stiffness in postmenopausal women.Citations from your slides (selected)Mechanisms, menopause biology, entero-salivary pathway, endocrine links, mitochondria, and women-specific clinical trials are detailed throughout your uploaded decks.Additional supporting sourcesHigh-nitrate vegetables & population health review; variability in beet products. BioMed CentralPMCMouthwash can blunt nitrate→nitrite conversion and raise BP in controlled settings. PMC L-citrulline vs L-arginine physiology and dosing. PMC+1Standardized nitrate products with guaranteed mg/serving. BEET IT Sport Shot Final take-homeNO is not just a “blood-vessel molecule.” It’s a master integrator across brain, metabolic, gut, cardiovascular, reproductive, and mitochondrial systems—a true vitality biomarker for women. Build it with nitrate-rich plates, eNOS pathway support (citrulline/arginine), microbiome-friendly oral care, and objective home testing. Then let your symptoms, strip readings, and wearable trends confirm the changes.If you’d like, I can tailor this into:a shorter, SEO-ready post with skimmable takeaways,a clinic handout (with the symptom scorecard and a 1-page protocol), ora patient-friendly “NO-boosting meal map” with precise recipes and prep steps.

09.25.2025

CAFO MEAT vs. Your Health

What I tell my clients (and why it matters for our kids) If you’ve ever stood in the grocery aisle wondering whether “conventional” meat is worth the bargain, this one’s for you. Let’s unpack CAFOs—concentrated animal feeding operations—and why regularly eating meat from these factory-style systems can work against your long-term health goals (and your kids’). I’ll share what the research shows, how to shop smarter, and where you can grab recipes on my site that make the switch doable (and delicious). First, what exactly is a CAFO? The EPA defines “large CAFOs” by head count, not pasture: ≥1,000 beef cattle, 2,500 hogs over 55 lb, or 125,000 broiler chickens in confinement for 45+ days a year (thresholds vary for other species and manure systems). These are industrial facilities built for scale—crowding animals and managing waste in bulk. US EPA Crowding plus waste lagoons = more disease pressure. Historically, that’s driven routine antibiotic use (now more regulated), and in U.S. beef cattle, growth-promoting hormone implants remain legal. Poultry and hogs are not allowed to receive hormones by law (important nuance). U.S. Food and Drug Administration+1Food Safety and Inspection ServiceVirginia Tech Publications Antibiotics: why consumer choice still matters Progress: Since 2017 and again in 2023, the FDA ended growth-promotion uses of medically important antibiotics and moved many remaining products to veterinary prescription only. Sales of medically important antibiotics for food animals are down ~37% from their 2015 peak. We still have a long way to go. U.S. Food and Drug Administration+3U.S. Food and Drug Administration+3U.S. Food and Drug Administration+3 Reality check: Antibiotics are still used for treatment, control, and prevention in crowded systems, and resistant bacteria continue to show up along the farm-to-food chain. The U.S. NARMS program tracks resistance in food animals, retail meats, and people—a “One Health” lens that keeps flagging concerns. Studies find resistant E. coli, Salmonella, and sometimes MRSA on retail meats (varies by product and region). And it’s not getting better with the continued use of antibiotics, and this transfers to your children and you.. U.S. Food and Drug AdministrationCDCPMC+1 Why it matters to you: Handling or undercooking contaminated meat can transmit resistant bugs. That makes routine infections harder to treat—exactly what we’re trying to avoid while building metabolically healthy, resilient bodies. CDC Hormones: separating facts from fear In the U.S., growth-promoting hormones are approved for beef cattle and sheep (not for poultry or swine). Residues in food are regulated; agencies argue typical exposures are low. Still, endocrine biology is dose- and timing-sensitive, and many parents choose to minimize avoidable hormone exposures where practical—especially for kids. U.S. Food and Drug AdministrationFood Safety and Inspection Service Independent of hormones in beef, a large and growing literature links earlier puberty in girls to modern exposures and lifestyle. U.S. and global data show the age at menarche has declined over recent decades; breast development (thelarche) is also occurring earlier. Multiple drivers are implicated: nutrition, adiposity, stress, and endocrine-disrupting chemicals (EDCs) from plastics/packaging, hormones in milk, ice cream, cheese and beef, and the broader environment. (Note: studies don’t pin this trend squarely on meat hormones; it’s multifactorial.) PubMedPMC+2PMC+2 From a functional-medicine standpoint, we lower total hormone-like and EDC exposure when we can. Choosing organic/grass-fed meats (no added hormones, no antibiotics) is one lever among many (alongside reducing plastic contact, ultra-processed foods, and improving fiber and micronutrient density). Agricultural Marketing Service “But is CAFO meat actually linked to disease?” Most large human studies look at red/processed meat intake (not CAFO status). The picture: Processed meat (hot dogs, bacon, deli meats) = classified carcinogenic (Group 1) with a dose-response for colorectal cancer. Whole Animal Red meat is not carcinogenic, but processed red meat is carcinogenic (Group 2A). Translation: the more often you eat processed meat, the higher the relative risk. IARC+1 Higher long-term intake of processed meat is associated with higher risk of total mortality, cardiovascular disease, type 2 diabetes, and colorectal cancer in prospective cohorts and meta-analyses (strength varies by outcome; poultry/fish don’t show the same pattern). Mechanisms include heme iron, nitrites, smoke/cure byproducts, and gut-microbiome effects. BMJPubMedJAMA Network Does CAFO vs. pasture-raised change those associations? We don’t have large head-to-head trials in humans. But CAFO systems increase the probability of encountering antibiotic-resistant bacteria on meat and expose communities to concentrated waste streams—two separate public-health concerns beyond the meat-itself discussion. From a risk-management lens, many families choose meats from systems that reduce these exposures. CDC What I recommend to clients (and what I buy) Favor “USDA Organic” for meat and poultry when possible. Organic prohibits antibiotics and hormones, requires organic feed, and sets stronger animal-care standards (e.g., pasture for ruminants). If budget is tight, rotate organic for the meats your family eats most, and try to minimize processed meats like hot dogs, salami, and deli meat.. Agricultural Marketing Service+1 Look for “No antibiotics ever” (or “Raised without antibiotics”) and third-party welfare certifications when organic isn’t feasible. These claims are audited under USDA systems; they’re not perfect, but they’re better than nothing. Food Safety and Inspection Service For beef (non-dairy cows): choose 100% grass-fed/grass-finished or organic to avoid growth-promoting hormones and to improve fatty-acid profile. (Reminder: poultry/pork don’t legally get hormones, so focus your label reading there on antibiotics and welfare.) U.S. Food and Drug AdministrationFood Safety and Inspection Service Keep processed meats as rare treats. The IARC classification is about pattern and dose. Swapping in fresh, minimally processed proteins pays off. IARC Kitchen hygiene still matters: separate cutting boards, wash hands, cook to temp. That’s your last line of defense against any bacteria—resistant or not. (CDC/NARMS continually track these trends.) CDC For parents: supporting healthy puberty timing Early puberty is a complex, multifactorial trend. What helps: Whole-food diet with plenty of plants and fiber, less ultra-processed foods and sugary beverages. Maintain a healthy BMI and active lifestyle. PMC Minimize avoidable EDCs: limit plastic food contact (use glass/stainless), avoid heating food in plastic, and choose fresh over highly packaged when possible. PMC+1 Choose organic/antibiotic-free meats where you can—as part of lowering total hormonal/EDC burden. Agricultural Marketing Service My healthy-swap playbook (with links from my site) When you upgrade your proteins, you don’t need complicated recipes. Try these reader favorites: Steak Bites & Mashed Sweet Potatoes (use grass-fed beef): fast, family-friendly, macro-balanced. Larson Health Weight Loss Services Hummus & Veggie Turkey Wrap (great for lunchboxes; go for organic turkey when possible). Larson Health Weight Loss Services Super Simple Salmon Cakes (wild salmon; pantry-friendly). Larson Health Weight Loss Services Want a foundation to build on? The General Healing Diet lays out the anti-inflammatory, whole-food framework I teach to my clients. Larson Health Weight Loss Services And if you like learning in audio/video form, catch The Larson Health Podcast on YouTube @TheCoachKimLarson for deeper dives and practical weekly coaching. Larson Health Weight Loss Services Bottom line (my coach’s take) Eating less processed meat, smarter red meat, and more seafood/plant proteins moves the needle on long-term disease risk. Rice and beans is a complete protein if you are on a budget and want the complete amino acid profile of animal protein. PubMed Choosing organic/antibiotic-free (and grass-fed for beef) reduces exposure to growth hormones (in beef) and lowers your contribution to antibiotic resistance—without sacrificing flavor or budget if you plan a bit. U.S. Food and Drug AdministrationAgricultural Marketing Service For our kids, pair better protein with fiber-rich vegetables and fruit, minimally processed meals and lower EDC exposure. That’s a comprehensive strategy—not alarmism, just smart, doable prevention. PMC+1 If you want a tailored weekly meal plan that uses pasture-raised or organic proteins and fits your family’s budget, just ask and I can help

09.18.2025

  Plastic-Free Swaps: A Guide to Sustainable Living

The journey to a plastic-free lifestyle can seem daunting, but it's often about making small, mindful changes over time. Every swap, no matter how minor, contributes to a healthier planet. This guide offers practical and accessible alternatives to common plastic items, helping you reduce your environmental footprint.Kitchen EssentialsThe kitchen is often where a significant amount of plastic accumulates. Here are some easy swaps to start with:Plastic ItemPlastic-Free AlternativeBenefitsPlastic wrapBeeswax wraps, silicone lidsReusable, natural, breathablePlastic food storage containersGlass containers with bamboo lidsDurable, non-toxic, aesthetically pleasingPlastic cutting boardsWood or bamboo cutting boardsRenewable, naturally antibacterialPlastic dish spongesLoofah sponges, natural fiber brushesBiodegradable, effective cleaningPlastic garbage bagsCompostable garbage bagsDecompose naturally, reduce landfill wastePersonal CareMany personal care products come in plastic packaging. Consider these alternatives for a more eco-friendly routine:Plastic ItemPlastic-Free AlternativeBenefitsPlastic toothbrushesBamboo toothbrushesBiodegradable handlePlastic shampoo/conditioner bottlesSolid shampoo/conditioner barsLess packaging, often last longerPlastic liquid soap bottlesSolid soap barsMinimal packaging, often made with natural ingredientsPlastic razorsSafety razors with metal handlesDurable, only blades need replacingPlastic deodorant containersDeodorant in cardboard tubes or refillable containersLess waste, often natural ingredientsOn-the-Go SolutionsReducing single-use plastics when you're out and about is crucial.Reusable Water Bottles: Ditch disposable plastic bottles for stainless steel or glass options. You can easily refill them at water fountains or cafes.Reusable Coffee Cups: For your daily caffeine fix, invest in a reusable coffee cup made from bamboo, stainless steel, or ceramic.Reusable Shopping Bags: Always carry a few reusable bags made from cotton, canvas, or jute. Keep them in your car or purse so you're never caught without one.Reusable Utensil Sets: Avoid plastic cutlery by carrying your own bamboo or stainless steel utensil set. This is especially useful for takeaways or packed lunches.Bulk Shopping: When possible, buy items in bulk using your own reusable bags or containers. This reduces packaging waste significantly.Beyond the BasicsOnce you've tackled the common swaps, consider these additional areas for further reduction:Cleaning Products: Look for cleaning concentrates or products in refillable glass bottles. You can also make your own cleaners using ingredients like vinegar, baking soda, and essential oils.Clothing: Be mindful of synthetic fabrics like polyester and nylon, which are plastics. Opt for natural fibers such as cotton, linen, hemp, and wool.Toys: Choose toys made from wood, metal, or natural rubber instead of plastic.Gardening: Use natural materials like coir pots instead of plastic seedling trays.Making the switch to plastic-free alternatives is a journey, not a destination. Start with what's manageable and gradually incorporate more changes as you feel comfortable. Every conscious choice makes a difference!

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