Introduction When was the last time you really looked at a food label—not just the calories, but the fine print on carbohydrates and sugars? Most people check for basic nutrition facts, but what’s often overlooked is how much sugar is hidden in everyday foods, even the ones marketed as “healthy.” Understanding food labels is a game-changer when it comes to balancing blood sugar. Too much sugar—especially hidden or added sugars—can lead to energy crashes, cravings, and long-term health issues like insulin resistance and weight gain. The problem? Sugar doesn’t always appear as just "sugar" on a label. It hides under different names, blends in with carbohydrates, and can be tricky to identify. Today, we’re going to change that. Grab a packaged food item—maybe a granola bar, yogurt, or cereal box—and let’s break it down together, step by step. By the end of this, you'll be able to spot hidden sugars, understand how carbohydrates impact your body, and make choices that support steady energy and better health. Let’s dive in! Step 1: Understanding Macros and Their Role Every food you eat is made up of macronutrients—carbohydrates, proteins, and fats. These three macros fuel your body, impact your metabolism, and influence how you feel throughout the day. But not all macros are created equal, and the balance you choose can determine how well you control blood sugar, energy levels, and even weight. Let’s break them down: Carbohydrates: Your Body’s Primary Energy Source Carbohydrates provide quick energy, but not all carbs affect the body the same way. When you eat carbohydrates, your body breaks them down into sugar (glucose), which enters your bloodstream. The more refined or high-sugar a carb is, the faster your blood sugar rises. ✅ Better carb choices: Vegetables (leafy greens, broccoli, bell peppers) Whole fruits (berries, apples, oranges) Whole grains (quinoa, brown rice, oats) Legumes (lentils, chickpeas, black beans) 🚫 Carbs that can spike blood sugar: White bread, pasta, and rice Sugary cereals and granola bars Sodas, energy drinks and fruit juices Baked goods like muffins and cookies If you eat too many fast-digesting carbs and don’t use them for energy (like during exercise), they get stored as fat. This is why balancing carbohydrate intake is so important for blood sugar control. Protein: The Building Block for Muscles, Hormones, and Satiety Protein is essential for muscle repair, hormone production, and keeping you full between meals. Unlike carbs, protein has a minimal effect on blood sugar, making it a key nutrient for stabilizing energy levels. ✅ Best sources of protein: Lean meats (chicken, turkey, grass-fed beef) Fish (salmon, tuna, cod) Eggs Greek yogurt and cottage cheese Plant-based options (tofu, tempeh, lentils) 🚫 Less ideal protein sources (high in processed ingredients or unhealthy fats): Breaded and fried meats Deli meats with added sugar and preservatives Sweetened protein bars or shakes with artificial ingredients Eating enough protein helps prevent energy crashes and cravings, making it a crucial part of any balanced diet. Fats: Essential for Brain Health, Hormones, and Satiety For years, fat was wrongly blamed for weight gain, but the truth is, healthy fats are vital for hormone balance, brain function, and keeping you feeling full. The key is choosing the right types of fats. Healthy fats are good for your hormones. ✅ Healthy fats: Avocados Extra virgin olive oil and coconut oil Nuts and seeds (almonds, walnuts, chia, flaxseeds) Fatty fish (salmon, sardines, mackerel) 🚫 Fats to limit or avoid: Processed vegetable oils (canola, soybean, corn oil) Fried foods (fast food, chips, battered meats) Trans fats (found in margarine, pastries, processed snacks) Eating enough healthy fats can help reduce cravings and slow down the absorption of carbohydrates, preventing blood sugar spikes. Step 2: Finding the Total Carbohydrates on the Label Locate Total Carbohydrates on the Nutrition Facts panel. Break down the components: Fiber (Doesn’t raise blood sugar, subtract from total carbs for net carbs). Sugar (Natural vs. added sugar). Sugar Alcohols & Artificial Sweeteners (What they are, how they impact blood sugar, and how to find them). How Different Diet Plans Impact Carb Intake Your macro balance depends on your health goals, metabolism, and lifestyle. Here’s how different diets affect carb intake: 🔹 Low-Carb Diet (50-100g carbs/day) – Focuses on proteins, fats, and non-starchy vegetables. Helps with insulin resistance, blood sugar control, and weight loss. 🔹 Ketogenic Diet (20-50g carbs/day) – Very low in carbs, high in fats, and moderate in protein. Forces the body to burn fat for energy instead of glucose. 🔹 Balanced Macro Approach (100-150g carbs/day) – Includes a mix of healthy carbs, proteins, and fats. Supports stable blood sugar and sustainable energy levels. 🔹 Higher-Carb Diet (>150g carbs/day) – Works for athletes or highly active individuals but may cause blood sugar spikes in those who are insulin resistant. Step 3: Identifying Hidden Sugars Sugar is sneaky. Even when you think you're making a healthy choice, added sugars can be lurking where you least expect them—yogurt, salad dressings, protein bars, and even whole-wheat bread. The key to managing blood sugar and reducing cravings is knowing exactly what to look for on food labels. The Many Names of Sugar Manufacturers rarely use the word "sugar" outright. Instead, they disguise it under different names to make products seem healthier. Here are some common ones to watch for: 🔹 Sugars ending in "-ose" – Dextrose, maltose, fructose, sucrose, lactose 🔹 Syrups – High-fructose corn syrup (HFCS), brown rice syrup, cane syrup 🔹 "Natural" sugars (still sugar!) – Agave nectar, honey, maple syrup, coconut sugar 🔹 Other sneaky sugars – Molasses, fruit juice concentrate, evaporated cane juice If a product lists multiple forms of sugar in the ingredients, it's a sign that sugar is a major component—even if "sugar" isn’t the first ingredient. How to Spot Added Sugars on Food Labels The easiest way to detect hidden sugar is by checking the Nutrition Facts panel under "Total Sugars" and "Added Sugars." ✅ Total Sugars – Includes both natural sugars (from fruit or dairy) and added sugars. ✅ Added Sugars – This is the real red flag. These are sugars that don’t naturally occur in the food but are added during processing. The American Heart Association recommends limiting added sugars to: Women: 25g (6 teaspoons) per day Men: 36g (9 teaspoons) per day Even foods labeled as “no refined sugar” or “organic” can be packed with added sugars, so always check the label! Understanding the Glycemic Index (GI) Not all sugars and carbohydrates affect your body the same way. The glycemic index (GI) measures how quickly a food raises blood sugar levels. 🔹 High-GI foods (spike blood sugar quickly) White bread, bagels, pretzels Sugary cereals and granola bars Soda, fruit juices, sweetened coffee drinks White rice and instant oats 🔹 Low-GI foods (help stabilize blood sugar) Non-starchy vegetables (broccoli, spinach, peppers) Whole grains (quinoa, brown rice, steel-cut oats) Nuts and seeds Legumes (lentils, black beans, chickpeas) Choosing low-GI foods over high-GI ones helps maintain steady energy, curb cravings, and support long-term blood sugar balance. By knowing where sugar hides and how different carbohydrates affect your body, you can make informed choices that keep your energy stable and your cravings in check! Step 4: The Importance of Food Logging You might think you have a good handle on your diet, but have you ever had one of those "I barely ate anything today, so why do I feel sluggish and bloated?" moments? Tracking what you eat—even for just a few days—can reveal a lot about your carbohydrate and sugar intake. Recommend food-tracking apps to easily see carb and sugar intake. How tracking can reveal hidden patterns (e.g., "healthy" granola bars causing crashes). Step 5: The Right Carb Balance for Blood Sugar and Weight Loss How carb needs vary based on activity level, metabolism, and insulin sensitivity. Balancing carbs for blood sugar control vs. weight loss: Low-carb (50-100g per day) → May help insulin resistance and fat loss. Moderate-carb (100-150g per day) → Supports steady energy and sustainable weight management. Higher-carb (>150g per day) → Works for active individuals but may cause blood sugar spikes in others. Why Food Logging Matters Many people underestimate how much sugar or refined carbs they consume daily. Even "healthy" choices like granola bars, flavored yogurts, or smoothie bowls can be packed with added sugars that spike blood sugar and leave you craving more. Food logging creates a sense of responsibility and a deeper understanding of the effects of food on how you feel By using a food-tracking app , you can: ✅ See the total carbs, sugar, and fiber in your meals. ✅ Identify hidden sources of sugar that may be sabotaging your blood sugar balance. ✅ Recognize patterns —like how certain foods cause an energy crash or cravings a few hours later. ✅ Make informed swaps for foods that keep you full and energized. Best Food-Tracking Apps for Easy Carb & Sugar Monitoring There are several free and paid apps that make food logging simple: 📱 MyFitnessPal – One of the most popular apps, with an extensive food database and barcode scanning. 📱 Chronometer – Great for tracking macros and micronutrients with precise accuracy. 📱 Carb Manager – Designed for those following low-carb or keto diets, but useful for anyone watching carb intake. 📱 Glucose Buddy – Ideal for tracking blood sugar levels alongside food intake. Most apps allow you to scan barcodes, making it easy to see the exact breakdown of total carbs, sugar, fiber, and net carbs —no math required! Hidden Sugar in "Healthy" Foods: A Reality Check Healthier foods may contain hidden sugars and aren't always a better sugar choice. Here’s an example of why tracking is so powerful: Imagine you start your day with a granola bar and a flavored yogurt —seems healthy, right? But a quick food log check might reveal: 🔹 Granola bar = 16g sugar 🔹 Flavored yogurt = 18g sugar 🔹 Total = 34g sugar before lunch! For comparison, the American Heart Association recommends no more than : ⚠️ 25g of added sugar per day for women ⚠️ 36g of added sugar per day for men That "healthy" breakfast might already exceed your daily limit—leading to a sugar crash, increased cravings, and unstable energy levels. How to Use Food Logging to Your Advantage 🔹 Log your meals for at least 3-5 days to see trends. 🔹 Pay attention to how you feel after eating certain foods. 🔹 Look for better swaps —like plain Greek yogurt with berries instead of sugary yogurt or nuts instead of a granola bar. 🔹 Use food tracking as a learning tool, not a diet punishment —it’s about awareness, not perfection! Key Takeaway Food logging isn’t just about numbers—it’s about understanding how your choices impact your energy, mood, and blood sugar. Even small changes can make a big difference in how you feel! Ready to take the next step? Let’s talk about how many carbohydrates you should be eating to maintain steady blood sugar and support weight loss. Conclusion By now, you’ve learned that reading food labels isn’t just about calories—it’s about understanding what’s really in your food and how it affects your blood sugar, energy, and cravings. The more informed you are, the more control you have over your health. Key Takeaways: ✅ Carbs, protein, and fat each play a role in how your body functions—balance is key. ✅ Hidden sugars go by many names , and they can sneak into even “healthy” foods. ✅ The total carbohydrate count on a label includes fiber and sugar , but it’s the net carbs (total carbs minus fiber and sugar alcohols) that impact blood sugar the most. ✅ Food tracking apps can reveal patterns, hidden sugars, and the best choices for steady energy and fewer cravings. Your Challenge: Check Your Favorite Snack! Let’s make this practical: Grab a packaged food you eat regularly—a protein bar, yogurt, cereal, or even a "healthy" snack—and check the label. How much sugar is in it? Is there fiber to balance it out? You might be surprised! 📢 Share what you find! Post your discovery on social media and tag me, or drop a comment below. Let’s compare notes and learn together! Take the Next Step If this has been an eye-opener for you, don’t stop here! I’d love to help you personalize your approach to balanced blood sugar and better health. 👉 Book a free consultation to get one-on-one guidance on balancing your macros and choosing foods that support your energy and weight loss goals.

What Your Doctor Isn’t Telling You About Cholesterol, Statins, and Nutrient Depletion  🎙️📝 INTRODUCTION Hey there, today we’re diving into a topic that might surprise you, but could be the missing link in your energy, weight, and hormone struggles. Last time, we talked about Lipitor and how cholesterol-lowering medications might be impacting your testosterone—and yes, women have testosterone too! It's not just about libido, it's about strength, stamina, motivation, even metabolism. So today, I want to pull back the curtain a little further. Because it’s not just about the number on your cholesterol test. It’s about how medications can deplete nutrients, how your hormones are built from cholesterol, and why you may be feeling tired, foggy, or stuck—and no one’s ever connected the dots for you. We’re going to talk about: What statins may be silently robbing your body Why cholesterol isn’t your enemy—it’s a hormone helper And most importantly, how to naturally support both your heart and hormone health Because when we test, we don’t have to guess. And when you know what your body is missing, you can finally start to feel like yourself again. Let’s jump in. I. Quick Recap from Last Episode Let’s start with a quick refresher in case you missed last week’s show— or listen to it here . We talked about Lipitor , one of the most commonly prescribed statins, and how it may be doing more than just lowering your cholesterol. What many folks don’t realize is that statins can also lower testosterone levels —and yes, that applies to women, too. Now, you might be thinking, “Wait… I thought testosterone was just a guy thing?” Not at all. Women have testosterone, just in smaller amounts, and it plays a huge role in keeping us feeling energized, mentally sharp, and physically strong. Here’s the truth: ✅ Testosterone supports your metabolism , so if you’re struggling to lose weight or maintain muscle, low levels could be part of the picture. ✅ It helps with mood and motivation —so when your get-up-and-go has gotten up and gone, hormones may be involved. ✅ It’s also vital for muscle tone, bone strength, and libido —especially during and after menopause. The problem is, most people aren’t being told that their cholesterol medication could be affecting their hormones. So, they chalk up their symptoms to “just getting older” or “just menopause”—but that’s not the full story. In functional nutrition, we always ask why symptoms are happening. And this is a big one. If no one’s tested your hormones or talked to you about these possible side effects, you’ve been left guessing. And you know what I always say— if there’s no testing, it’s guessing. That’s why today’s episode is so important—we’re going to keep building on this connection between cholesterol, hormones, and your overall health, so you can feel informed, empowered, and supported. II. What Statins Take Away (and Why It Matters) We’ve talked about how statins—like Lipitor—can affect hormone levels. But they also deplete nutrients your body depends on for energy, metabolism, and hormone balance. These are nutrients that don’t just support your body… they fuel it. Here are the key ones you need to know about: CoQ10 → This is your energy spark plug. It’s essential for heart muscle function and cellular energy. Statins reduce your CoQ10 levels, which can leave you feeling tired, sluggish, and even achy. Vitamin D → This powerhouse supports bones, mood, immune function, and hormones—and here’s the kicker: your body makes vitamin D from cholesterol . If your cholesterol is too low (or statin-suppressed), your body may struggle to make enough vitamin D. And low vitamin D doesn’t just zap your energy— it can make cholesterol levels worse by increasing LDL , lowering HDL, and driving inflammation. It’s a two-way street, and it’s one more reason to get both your cholesterol and vitamin D levels tested . Zinc & Selenium → These trace minerals are tiny but mighty. They help regulate your thyroid and are key players in hormone production and immune support. Statins may reduce absorption of these minerals, increasing your risk of thyroid slowdown or hormonal imbalance. 🧠 So What Happens When These Nutrients Get Low? It’s not just about numbers—it’s about symptoms. When these key players are depleted, you might notice: Fatigue and low energy Mood swings or depression Brain fog Hair loss Worsening of menopausal symptoms Feeling flat or emotionally “numb” 🟢 Keep in mind: “Your body isn’t broken—it might just be missing what it needs.” This is why I always say: test, don’t guess . With the right testing, we can uncover exactly what’s missing—and restore the support your body needs to thrive. III. Why Cholesterol Isn’t the Bad Guy Let’s set the record straight on cholesterol, shall we? For decades, cholesterol has been painted as the villain behind every heart attack and clogged artery. But here’s the truth your body wishes it could tell you: cholesterol isn’t the bad guy—it’s the building block of life . Yes, really! 🧬 Cholesterol: Your Body’s Construction Crew Cholesterol is the raw material your body uses to create every single steroid hormone : Estrogen Progesterone Testosterone Cortisol …and even Vitamin D is made from cholesterol. If you’re struggling with fatigue, weight gain, mood swings, low libido, or sleep issues, hormone imbalances could be at the root. And if cholesterol is too low, your body can’t make the hormones you need to feel like yourself. So while we don’t want excessively high cholesterol floating around, extremely low cholesterol can be just as dangerous , especially for women going through perimenopause or menopause. Your body is already recalibrating its hormone levels, and slashing cholesterol too low can make that transition downright miserable. 🧠 Your Brain, Your Heart, and Your Hormones Cholesterol is a key player in brain function and nerve health —it helps form the protective coating (myelin) around your nerves. It’s also essential for heart muscle health , memory , and mood regulation . So when cholesterol dips too low, women often report: Brain fog Anxiety or depression Trouble focusing or recalling words Fatigue or dizziness And here’s the kicker—many women are put on statins or other cholesterol-lowering meds without a conversation about how low is too low. They’re told to chase a number, but not educated on what that number means for their whole-body health. IV. Lowering Cholesterol While Supporting Hormone Levels Now that we’ve talked about what might be draining your hormones—and how cholesterol, stress, and medications like statins can throw things off—let’s shift gears to what you can do about it. Because the truth is, you’re not powerless. Your body is always trying to find balance. You just need to give it the right tools. So, let’s talk about simple but powerful strategies you can start using right now to support both your heart health and hormone balance . 🥗 Eat for Hormone Balance Food is one of the most effective—and underrated—ways to support your hormones. Here’s what to include on your plate: Protein (like eggs, chicken, beans, or tofu): stabilizes blood sugar and supports lean muscle Healthy fats (like avocado, olive oil, nuts, and seeds): provide the raw materials for hormone production Leafy greens (like spinach, kale, and arugula): loaded with magnesium and folate Colorful veggies and fruits : rich in antioxidants that reduce inflammation and support detox pathways This isn’t about restriction. It’s about nourishment. Your hormones love color, variety, and consistency. 💤 Support Adrenal-Cardiac Recovery If you’re stuck in stress mode, your adrenals need a reset. That means: Prioritizing quality sleep (aim for 7–9 hours and protect your bedtime like a sacred appointment) Daily stress management , even just 5–10 minutes of deep breathing, journaling, or stepping outside Gentle movement , like walking, yoga, or tai chi—especially if high-intensity workouts are leaving you more drained than energized 💊 Replenish Key Nutrients We talked earlier about how statins can deplete nutrients—so let’s focus on replenishing them: CoQ10 : Supports heart muscle strength and energy production. Especially important if you're on a statin. Vitamin D3 : Helps regulate hormones, mood, and immune health. Get your levels tested before supplementing. Omega-3s : Help reduce inflammation and support brain and cardiovascular function. Wild-caught fish or high-quality supplements are great options. Magnesium : Supports over 300 processes in the body, including adrenal recovery, blood sugar balance, and sleep. Most people are deficient! Supplements can help, but the key is knowing what your body needs. And that brings us to the last (and maybe most important) piece… 🔬 Get Tested: The Smart Way to Stop Guessing Symptoms are your body’s way of waving a little flag. But without testing, we’re left playing health detective in the dark. Functional lab testing helps us: See what nutrients you’re missing Understand how your hormones are being made—and broken down Get ahead of problems before they become diagnoses And that’s my favorite part of what I do—helping women like you go from confused and exhausted to clear, confident, and full of energy again. 🩺 Because remember, if there’s no testing, it’s guessing! Conclusion While statins can be advised for cardiac risk, they do have side effects that will affect your quality of life and may affect your relationship. Consider a natural vs. medication balance to support your goals of living a long and happy life with confidence. Have questions or concerns? Talk to Dr. Plank by scheduling a free Best Next Step Consultation now!

What Statins Might Be Doing to Your Hormones Today we’re diving into a topic that affects more couples than you might think—and it might just explain some of the mystery around energy crashes, low libido, and mood changes in men (and women) as they age. So, whether you're a man in midlife trying to get your mojo back—or the woman who loves him and sees the struggle—this is for you. Today’s question is: Is Lipitor lowering your libido? And I promise—it’s not just about Lipitor. It’s about statins in general, and how they might be doing more than just lowering cholesterol. Because in functional nutrition, I always say: If there’s no testing—it’s guessing. And if you’ve never had your hormones checked alongside your cholesterol, this might be the game-changer you’ve been looking for. 1. The Statin-Fatigue Common Problem Let’s start with what I see in my office all the time: • A man in his late 40s, 50s, or 60s • Has been put on a cholesterol medication • Suddenly he’s more tired, not sleeping great, maybe moody • Libido is down, workouts feel harder, motivation is gone He chalks it up to age. His doctor pats him on the back for getting his cholesterol "under control." But he doesn’t feel good, he's fatigued . And his wife sees it too. Now, what if I told you... it might not just be age. It might be the very medication he’s taking to protect his heart. 2. Making the Connection: Cholesterol and Hormones Let’s talk biochemistry for a second—don’t worry, I’ll keep it simple. Cholesterol isn’t just a number on a lab test. It’s the necessary building block of every single steroid hormone your body makes. That includes: • Testosterone • Estrogen • Cortisol • DHEA • Progesterone When statins lower cholesterol aggressively, especially below 160, your body simply doesn’t have the raw materials to make hormones. So yes—while your cholesterol might be down, your hormones could be too. And most doctors aren’t testing for that connection. This is why some men on statins report symptoms of low testosterone : • Low libido • Fatigue • Erectile dysfunction • Loss of muscle mass • Mood changes or depression • Feeling unmotivated And let’s be honest—these aren’t just “minor side effects.” These impact quality of life, confidence, and relationships. 3. Testosterone’s Slow Decline Here’s what’s natural: testosterone in men declines about 1% per year after age 30–35. Here’s what’s not: adding a medication that speeds up that loss—without knowing it. When testosterone drops too low, men feel it. And their partners notice it too. We’re not talking about getting bodybuilder levels of testosterone here. We’re talking about preserving normal, healthy levels so a man can: • Wake up with energy • Maintain muscle and metabolism • Think clearly • Stay motivated • Feel desire It’s about vitality, not vanity. 4. The Adrenal Factor: Stress and Midlife Burnout Now let’s add another layer: stress. In midlife, both men and women are dealing with high stress—work, family, aging parents, health changes. Chronic stress drains the adrenal glands. And your adrenals produce cortisol and DHEA. Why does DHEA matter? Because DHEA is a precursor to testosterone. If stress burns out your adrenals, and statins lower your cholesterol, you're left with no ingredients and no machinery to keep your hormones up. It’s like running a bakery with no flour and no oven. We often test cortisol and DHEA levels in my practice, and guess what? They’re often in the tank. I've found that in men and women these midlife hormones are often out of balance and precariously low. The result? Burnout, brain fog, belly fat, and that “I just don’t feel like myself” feeling. 5. What You Can Do: Diet, Cholesterol & Hormones Let’s bring this back to food. If cholesterol is the building block for hormones, what can we do naturally to support healthy cholesterol and testosterone? Start here: • Eat healthy fats (olive oil, avocados, nuts, seeds, pasture-raised eggs) • Reduce fast food, sugar, and dairy • Support your liver (leafy greens, cruciferous veggies like broccoli and Brussels sprouts) • Stay active—resistance training helps boost testosterone • Get enough sleep Remember, high cholesterol is often a symptom of inflammation, not the cause. Let’s fix the root cause. 6. Can cholesterol go too Low? The Problem with Standard Cholesterol Goals So why do doctors want cholesterol under 100? There are two reasons: 1. Because guidelines are written with only heart disease in mind, not hormones, not quality of life, and not individuality. And 2. Is because doctors are going to assume you aren't going to change the way you eat. If you keep eating what you're eating, your cholesterol isn't going to come down naturally. Statins are among the most prescribed drugs in the world. But one-size-fits-all medicine doesn’t work when it comes to your hormones. Cholesterol under 150 is associated with: • Hormone imbalances • Mood disorders • Memory problems • Increased risk of certain types of cancer I’m not anti-medication. I’m pre-testing. Let’s find a cholesterol level that supports both your heart and your hormones. 7. Talking to Your Doctor: A More Balanced Approach So, how do you bring this up with your doctor or cardiologist? Use these phrases: • "Can we look at my hormone levels, including testosterone and DHEA?" • "Is my cholesterol low enough to affect my hormone production?" • "Are there dietary or lifestyle options we can explore to lower inflammation instead of just cholesterol?" You can advocate for yourself without going against medical advice. It’s about working with your provider for a more complete picture. Ask for: • Hormone panel (Testosterone, Free T, SHBG, DHEA, Cortisol) • Advanced cholesterol testing (LDL particle size, ApoB) • Inflammatory markers (hs-CRP, homocysteine) Testing brings clarity. And that gives you real choices. Consider talking to a functional nutritionist, to get this testing completed. Conclusion If you’re a man on statins—or the loving partner of one—it’s time to stop guessing. Your symptoms are real. Your hormones matter. And you deserve a health plan that considers all of you.

If you’re struggling with weight gain, fatigue, or bloating and feel like nothing is working, you’re not alone. Many of my clients have tried diet after diet, only to end up frustrated. Many find themselves at a point in life where what used to work isn't working anymore. That’s why I take a different approach—one that’s based on science, not guesswork. While your goal might be to lose weight, my goal for you is to get you healthier, and in that process, you start to lose weight. It's not only about losing weight but about achieving a lifestyle that’s sustainable, effective, and tailored to your body’s needs. So, what’s it like to work with me, Dr. Susan Plank? Let’s walk through the process step by step. Step 1: Recognizing the Need for Change – The Turning Point Before our first consultation, the first step is recognizing that something isn’t working and that you need support. Many of my clients have been able to manage their weight in the past by simply cutting calories or exercising more, but now, despite their best efforts, they’re stuck. Maybe life stressors, medications, hormonal shifts, or emotional eating have changed the way their body responds. Maybe what used to work just doesn’t anymore. This realization can be frustrating, but it’s also an opportunity—it’s the moment you acknowledge that a different approach is needed, but it's hard to admit and ask for help . If you’re feeling tired, discouraged, or overwhelmed, you’re not alone. This is the step where you decide to stop guessing and start seeking answers. And that’s where I come in. What you’ll gain: A sense of clarity that your struggles aren’t a personal failure—they’re a sign that your body needs a new, tailored approach. Step 2: Your Initial Consultation – Understanding Your Unique Health Story The next step is your initial consultation, where I take the time to truly listen. This is different from what you may have experienced before—this isn’t about quick fixes or generic advice. I want to hear your health story in your own words. When did your symptoms start? What have you tried? What’s helped, and what hasn’t? Was there a life event, a stressor, or a health shift that coincided with your challenges? As you share, I’ll ask questions to gain a deeper understanding of your unique situation. I look at your body differently than most traditional approaches—beyond just calories in and calories out. Your metabolism, hormones, digestion, and lifestyle all play a role. My goal is to identify underlying imbalances that could be making weight loss more difficult for you. Step 2B: Reviewing Your Lab Work – Finding Hidden Clues If you have lab work from the last six months to a year, I encourage you to share it with me. I review lab results differently than most practitioners, looking for patterns and imbalances that relate directly to the symptoms you’ve described. This step allows me to connect the dots between your experiences and potential root causes. We may schedule a follow-up consultation so I can walk you through my findings, explaining how your test results align with what you’re feeling. This provides a deeper understanding of your health and a clearer path forward. I work remotely with my clients, using SMART technology. I offer expert-guided weight loss and every time you step on the scale! SMART technology includes your cell phone, apps, scales, BP monitors, and EKG data. This data can be shared seamlessly between you, in the comfort of your home, and me, daily. I can receive and therefore give more personalized health data daily now than I ever could while seeing clients in person. This technology shouldn't intimidate you though, if you can send an email and have a computer or SMART phone, you'll manage remote care easily. What you’ll gain: A deeper awareness of how your body is functioning and what could be preventing you from losing weight, along with a clear plan to move forward. Step 3: Testing, Not Guessing – Uncovering the Root Causes One of the biggest misconceptions about weight loss is that the same approach works for everyone. In reality, your metabolism, hormones, digestion, liver function, and even stress levels all play a role in how your body responds to food and exercise. That’s why I emphasize lab testing—to move beyond trial and error and get the real answers you need. I have developed my own lab panel through national blood draw centers like LabCorp and Quest. By working directly with these labs, I’ve secured the lowest cash-based pricing available, avoiding the typical 5-12 times markup often seen in medical billing. If your insurance covers lab work, that’s great, but many people are surprised to find that they’re still responsible for co-insurance, copays, or only partial coverage. If your doctor is willing to order all the tests I recommend, I fully support that—but if these tests haven’t already been done, it’s worth asking why. Additionally, some of the most valuable insights don’t come from standard blood work. For certain conditions, saliva or stool testing provides a clearer picture, particularly for hormones and gut health. Many physicians don’t order these specialized tests simply because interpreting them requires additional expertise. This step is about gathering the right data to create a plan that works specifically for you—not just another generic diet. What you’ll gain: A personalized, science-backed strategy based on real data, not guesswork. Step 4: Your Personalized Weight Loss Plan – Practical, Realistic, and Effective With your test results in hand, we now have the information needed to create a customized plan that works for your body—not just another one-size-fits-all diet. This step is where science meets practicality, ensuring that you have a clear, sustainable path forward. Your personalized plan will include: An anti-inflammatory eating approach tailored to your metabolic needs, helping to reduce inflammation and support fat loss. Lifestyle adjustments to improve energy, sleep, and stress resilience, all of which impact weight loss. Detoxification support to help your body eliminate stored toxins that may be interfering with metabolism. Sugar balance strategies to curb cravings and stabilize blood sugar, making it easier to stay on track. Targeted nutritional support (if needed) to address deficiencies and optimize key body functions. A personalized macronutrient plan that ensures you’re eating the right macro balance of protein, fats, and carbohydrates for sustained success. Mindset and behavioral strategies to help you overcome common obstacles and stay motivated. This isn’t about restriction or unrealistic expectations—it’s about giving your body the right tools to function optimally so weight loss becomes natural and sustainable. Step 5: Accountability, Ongoing Support & Nutritional Monitoring – Keeping You on Track Weight loss needs to be personalized. It isn’t about calories; it is about consistency, accountability, and making adjustments as needed. I’ll guide you through challenges, answer your questions, and help you stay focused on your goals. We'll find out what works for you! What you’ll gain: The confidence to navigate weight loss without confusion or overwhelm. Step 6: Reaching Your Goal & Maintaining Success The ultimate goal isn’t just to lose weight—it’s getting you healthier and keeping the weight off while feeling amazing in your body. As you reach your target, we’ll fine-tune your plan for maintenance so that you can enjoy your results for life. What you’ll gain: A new, empowered relationship with food and your body. Ready to Get Started? I hope this post demystified working with me. If you’re tired of guessing and are ready for a science-based approach to weight loss, I’d love to help. Schedule your Best Next Step consultation today , and let’s take the first step toward a healthier, more energized you!

Hormones Another Hidden Factor in Weight Loss Struggles “If losing weight was as simple as eating less and moving more, every dieter would be thin.” But as you can attest to, that’s not what happens! You cut calories, choose “healthy” foods, and exercise, yet the scale refuses to budge—or worse, you gain weight. That’s because weight loss isn’t just about willpower—it is about your biology. If you’ve been dieting without results, there’s a missing piece to the puzzle. Your hormones could be quietly sabotaging your efforts, making it nearly impossible to lose weight no matter how disciplined you are. If you’re finding it harder to lose weight than ever before, it’s your hormones!  How Hormones Affect Weight Loss 💭 You’re doing “all the right things” but still feel stuck. Why? Cortisol (The Stress Hormone): You’re eating well, but stress keeps your body in “survival mode,” leading to belly fat, intense sugar cravings, and exhaustion. Insulin (The Fat Storage Hormone): You’re avoiding junk food, but hidden insulin resistance makes your body store every calorie as fat instead of burning it. Thyroid (The Metabolism Regulator): You’re eating salads and working out, but your slow metabolism makes weight loss an uphill battle. Estrogen/Progesterone (Hormonal Shifts): You’re careful with your diet, but perimenopause or menopause has rewired your body’s fat-storing tendencies. Testosterone (Muscle & Fat Balance): You’re exercising, but low testosterone (yes, women too!) is making it easier to gain fat and harder to build muscle. 👉 See the pattern? It’s not just about food—it’s about how your body is processing it. The Common Thread: Your Health Has Been Overlooked Most doctors focus on weight as a calories-in, calories-out equation. But when’s the last time your doctor checked your: ✅ Cortisol levels (to see if stress is making you store fat) ✅ Insulin resistance (to find out if your body is blocking weight loss) ✅ Thyroid function (to see if slow metabolism is the real issue) ✅ Sex hormones (estrogen, progesterone, testosterone) (to find out why weight is shifting in all the wrong places) 🙋‍♀️ Have any of these ever been checked for you? If not, you could be missing the real reason you can’t lose weight. The Path Forward: Take Back Control of Your Metabolism Your body isn’t broken—you need the right personalized approach to work for you. No more dieting blindly. The key to lasting weight loss is understanding your unique hormone profile and making the right changes. Take the first step – Start with the "Why Can’t I Lose Weight?" Health Assessment to find out what’s really going on. How Hormonal Imbalances Show Up in Your Body: This Is Actually What’s Happening So, you’re eating right, you’re staying active, and you still can’t shed those pounds. What gives? This section is for anyone who’s wondering why their body is fighting against them when it comes to weight loss. Let’s break down what might actually be happening inside your body—and how these symptoms are linked to hormonal imbalances. Stage 1: Constant Hunger & Sugar Cravings Symptom: You feel like you’re always hungry , or worse, the cravings for sugar are overwhelming. What’s happening: This could be an issue with insulin resistance . Insulin is your body’s fat-storage hormone, and when you have spikes and crashes in blood sugar , your body craves more sugar to fuel itself. As insulin levels rise , it signals your body to store fat, making weight loss a real challenge . Stage 2: Belly Fat That Won’t Budge Symptom: You notice fat accumulating around your belly , even though you’ve always been someone who carried weight in other areas before. What’s happening: This is often a sign of high cortisol levels . Cortisol, the stress hormone, triggers your body to store fat—especially around the belly. So, if you’re feeling stressed or overwhelmed, cortisol might be creating inflammation and making weight loss more difficult. Stage 3: Feeling Tired, Sluggish, and Cold Symptom: You’re constantly fatigued , even after a full night’s sleep. Your body feels sluggish, and you’re more sensitive to cold . What’s happening: Being constantly fatigued and gaining weight can be signs of a sluggish thyroid . Your thyroid controls your metabolism, and when it’s out of balance, everything slows down. This means fewer calories are burned and fat is stored more easily. Even though you’re trying hard to lose weight, your body isn’t metabolizing efficiently. Stage 4: Mood Swings, Brain Fog, and Increased Stress Symptom: You notice yourself becoming easily irritable, feeling anxious or overwhelmed , and struggling to focus or stay clear-headed. What’s happening: Hormonal shifts, like those that happen during perimenopause and menopause , can cause fluctuations in estrogen and progesterone. These hormonal imbalances affect your mood, leading to brain fog , irritability, and increased stress —all of which can create a vicious cycle of weight resistance . Stage 5: No Matter What You Do, The Scale Won’t Budge Symptom: The most frustrating part is that you’re doing everything right— eating healthy, exercising, reducing stress , and yet the scale won’t change. What’s happening: If weight loss feels impossible, it’s likely that a combination of insulin resistance, sluggish thyroid, and elevated cortisol are sabotaging your progress. These imbalances make it nearly impossible for your body to burn fat effectively. Even with your best efforts, your body’s systems aren’t supporting your goals . Why This Happens & What You Can Do About It As we’ve seen, the stages of weight gain and resistance aren’t just about overeating or not exercising enough. They’re often a reflection of underlying hormone imbalances that are affecting your metabolism, fat storage, and cravings. These hormone imbalances are too often overlooked . Most people focus only on diet and exercise, but the root causes of weight gain are much deeper than that. Hormones are closely connected, and when one is out of balance, it can disrupt others, making weight loss more difficult. High cortisol from chronic stress raises blood sugar and insulin levels, promoting fat storage. Elevated insulin can contribute to estrogen dominance, which encourages weight gain around the hips and belly. At the same time, low thyroid function slows metabolism, reducing the body's ability to burn fat efficiently. These imbalances create a cycle where weight continues to increase unless the underlying hormonal issues are identified and addressed. Medications vs. Natural Hormone Balance: The Big Debate When it comes to weight loss, there are lots of options—but how many of them address the root causes of your weight gain? Here’s where it gets tricky: Birth Control & HRT: Hormone Replacement Therapy (HRT) and birth control are often prescribed to balance out estrogen and progesterone levels. They can help, but they can also worsen insulin resistance for some people or lead to weight gain. So, while these treatments might ease some symptoms, they may not be addressing the underlying metabolic and hormonal imbalances that are keeping your weight up. Thyroid Medications: Thyroid medications, such as levothyroxine, are critical if you have an underactive thyroid. But they don't always address the bigger picture . If you’re still gaining weight or struggling to lose, it could be that you're dealing with stress , gut health issues , or nutrient deficiencies —things that thyroid meds alone won’t fix. Weight Loss Medications (like Ozempic and Wegovy): Weight loss medications that target blood sugar regulation, like Ozempic and Wegovy, are popular for shedding pounds. But they don’t solve hormone imbalances . If your body isn't functioning correctly at the hormonal level, weight loss medications may only work temporarily, or they might come with side effects . From the Canadian Journal of Physiology and Pharmacology, regarding semaglutide usage, “ We expect discontinuing GLP-1 RAs, to be progressively more challenging as age, comorbidity, and obesity duration increase.“ Natural Solutions: The best way to tackle weight loss for the long haul is by supporting your body’s natural hormone balance and finding out where your hormone levels are . By addressing hormonal issues holistically through guided nutrition , stress management , targeted supplements , and lifestyle changes , you can finally restore balance to your body and get lasting results. 👉 This approach isn’t about taking a magic pill—it’s about getting your hormones, metabolism, and health back on track. The Path Forward: Take Back Control of Your Metabolism You don’t have to fight your body anymore . Your hormones are there to help you—but if they’re out of balance, it feels like your body is working against you . The key isn’t another restrictive diet, a quick-fix medication, or a “one-size-fits-all” solution. The key is understanding your unique hormone profile and making the right, personalized changes to restore balance and revitalize your metabolism . Instead of focusing on food and exercise alone, consider the underlying hormone imbalances holding you back. From cortisol (the stress hormone) to thyroid issues to insulin resistance—each of these, can impact your metabolism and weight loss efforts. Once you understand your body’s needs , you’ll be equipped to create a plan that truly works for you—not just for the short term, but for lasting change. 👉 Take the first step: Start by completing the "Why Can’t I Lose Weight?" Health Assessment . This simple yet powerful tool will give you personalized insights into your hormone balance and metabolism. Afterward, you’ll be able to book a free call to talk through the next best steps toward a healthier, slimmer you.

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& the Hidden Impact on Your Health

Decoding Arrhythmias, AFib, and PVCs Introduction Have you ever felt your heart flutter unexpectedly, skip a beat, or race for no reason? Maybe you’ve had a moment of dizziness or felt your chest pounding, and you weren’t sure why. These sensations can be unsettling—like your heart is trying to send you a message. But what is it saying? For many, these irregular heartbeats, or arrhythmias, are brushed off as harmless. But in some cases, they can be a warning sign of deeper metabolic or cardiovascular issues—from inflammation and insulin resistance to electrolyte imbalances and chronic stress. The good news? Your body gives you clues, and you can take action before bigger problems arise. In this blog, we’ll break down: The different types of arrhythmias and how to tell them apart How inflammation and metabolic health play a role in heart rhythm disruptions The ideal body composition for heart and metabolic health Safe and effective exercise routines (because not all workouts are heart-friendly) The best supplements to support heart function and reduce arrhythmia risk How personalized testing, like CardioMetabolIQ, can pinpoint your specific risk factors Your heart’s rhythm is a reflection of your overall health. Let’s dive in and decode what it’s trying to tell you. Understanding Arrhythmias – What’s Happening in Your Heart? What Is an Arrhythmia? An arrhythmia is an irregular heartbeat—meaning your heart may beat too fast (tachycardia), too slow (bradycardia), or in an erratic, unpredictable pattern. How Do Arrhythmias Happen? Your heart relies on a finely tuned electrical system to keep it beating in a steady rhythm. This system sends signals that tell your heart’s chambers when to contract and pump blood. But sometimes, these signals misfire, causing your heart to beat out of sync. Lifestyle factors making your arrhythmia worse Inflammation – Chronic inflammation damages blood vessels and heart tissue, interfering with normal rhythm. Electrolyte imbalances – Low levels of magnesium, potassium, and sodium make it harder for your heart’s cells to communicate, leading to misfires. Insulin resistance & metabolic dysfunction – High blood sugar and insulin fluctuations stress the heart and increase the risk of arrhythmias. Stress & high cortisol – Chronic stress overstimulates the nervous system, triggering heart palpitations and irregular rhythms. Poor circulation & oxygen supply – Conditions like high blood pressure, clogged arteries, and heart failure reduce blood flow, making arrhythmias more likely. Stimulants & medications – Caffeine, alcohol, nicotine, and even some decongestants can provoke abnormal heartbeats. While some arrhythmias are harmless, others can lead to serious complications like blood clots, stroke, or heart failure. The key is identifying what’s causing yours—so you can take the right steps to correct it.  How to Tell the Difference Between Arrhythmias Not all arrhythmias feel the same, and identifying which type you have is key to understanding your heart health. Some are harmless and fleeting, while others could signal a serious underlying issue. The best way to know? Tracking and testing. Common Types of Arrhythmias and Their Symptoms Premature Ventricular Contractions (PVCs) – Feels like a skipped beat or extra beat, often harmless but can be triggered by stress, caffeine, or electrolyte imbalances. Atrial Fibrillation (AFib) – Rapid, irregular heartbeat that may cause palpitations, dizziness, or shortness of breath. Increases the risk of stroke and blood clots. Bradycardia – Slow heartbeat (under 60 beats per minute), can cause fatigue, dizziness, or fainting, often linked to metabolic imbalances. Tachycardia – Fast heartbeat (over 100 beats per minute) at rest, can lead to lightheadedness, chest discomfort, and shortness of breath. How to Track and Monitor Your Heart Rhythm The good news? Technology makes it easier than ever to catch arrhythmias in real time. Here’s how: KardiaMobile – A pocket-sized EKG monitor that connects to your smartphone, giving you on-the-spot arrhythmia detection. It can identify AFib, PVCs, bradycardia, and tachycardia and provides reports to share with your doctor. Apple Watch (Series 4 and newer) – Features a built-in EKG function that alerts you if it detects an irregular rhythm. It also tracks heart rate trends over time. Medical EKG (Electrocardiogram) – A standard test done by your doctor that measures electrical activity and identifies the type and severity of arrhythmias. Holter Monitor – A portable device worn for 24-48 hours (or longer) to capture irregular rhythms that come and go. Why Tracking Matters Helps distinguish occasional vs. chronic arrhythmias Identifies potential triggers (e.g., caffeine, stress, dehydration) Provides data for your doctor to determine next steps Helps track improvements when making lifestyle changes If you’ve been experiencing palpitations, skipped beats, dizziness, or fatigue, don’t ignore them. Start tracking to pinpoint what’s going on and take proactive steps toward protecting your heart. Root Causes of Arrhythmias & Inflammation Inflammation & Heart Rhythm Disruptions Inflammation is your body's natural response to injury or illness, but when it becomes chronic, it turns into a silent saboteur—damaging tissues, disrupting normal function, and even throwing your heart's rhythm off track. Many arrhythmias stem from inflammation interfering with the heart’s electrical system, making it harder for signals to flow smoothly and keep your heartbeat steady. How Inflammation Affects Your Heart’s Rhythm Damaged Heart Tissue – Chronic inflammation weakens the heart muscle, making it more vulnerable to erratic beats. Increased Oxidative Stress – Free radicals damage heart cells, increasing arrhythmia risk. Blood Sugar Swings – Insulin resistance leads to spikes and crashes that can overstimulate the heart. Cortisol Overload – Chronic stress elevates cortisol, which can trigger palpitations and arrhythmias. What Fuels Inflammation? If you’re struggling with arrhythmias, identifying and reducing hidden sources of inflammation is crucial. Here are the biggest culprits: · High Blood Sugar & Insulin Resistance – Elevated glucose levels lead to oxidative stress and stiffened blood vessels, disrupting normal circulation and increasing arrhythmia risk. · Nutrient Deficiencies – Low levels of magnesium, potassium, and omega-3s make the heart more prone to misfiring electrical signals. · Gut Health Imbalances – An unhealthy microbiome triggers systemic inflammation, impacting heart health and nervous system function. · Chronic Stress & High Cortisol – Prolonged stress floods the body with cortisol, which can throw off electrolytes, spike blood pressure, and increase arrhythmic episodes. · Environmental Toxins – Processed foods, alcohol, heavy metals, and excessive sugar drive inflammation, negatively impacting heart tissue and increasing oxidative stress. How to Reduce Inflammation & Support a Healthy Heart Rhythm · Balance Blood Sugar – Reduce processed carbs, refined sugar, and focus on high-fiber, whole foods. · Replenish Key Nutrients – Ensure you get enough magnesium, potassium, omega-3s, and CoQ10 to regulate heart function. · Heal Your Gut – Support microbiome health with probiotics, prebiotic-rich foods, and gut-friendly nutrients like L-glutamine. · Manage Stress – Incorporate deep breathing, meditation, and better sleep habits to keep cortisol in check. · Detox Smartly – Limit alcohol, avoid processed foods, and opt for organic, whole foods whenever possible. Chronic inflammation won’t go away on its own—but taking targeted steps can lower your risk of arrhythmias and strengthen your heart health. If you’re experiencing heart rhythm issues, inflammation could be the missing link. Hidden Causes of Arrhythmias Arrhythmias don’t just happen out of nowhere—there are often underlying imbalances driving those irregular heartbeats. Here are some surprising triggers that can throw your heart’s rhythm off track: · Electrolyte Imbalances – Low levels of magnesium and potassium disrupt the heart’s electrical system, making arrhythmias more frequent and severe. · High Blood Sugar & Insulin Resistance – Frequent blood sugar spikes increase heart rate, fuel inflammation, and stiffen blood vessels, setting the stage for irregular beats. · Chronic Stress & Poor Sleep – Elevated cortisol from ongoing stress or poor sleep can overstimulate the nervous system and trigger heart palpitations and arrhythmias. · Gut Microbiome Imbalances – Certain gut bacteria influence heart rate variability, and an unhealthy gut can contribute to systemic inflammation that disrupts heart function. · Toxic Overload – Plastics, pesticides, heavy metals, and air pollutants damage blood vessels, increase oxidative stress, and interfere with heart cell function. Addressing these hidden causes is key to restoring a steady, healthy heartbeat and preventing long-term cardiovascular risks. Ideal Body Composition for Heart & Metabolic Health Maintaining a healthy body composition isn’t just about appearance—it plays a direct role in heart function, metabolic health, and arrhythmia risk. Excess body fat, especially around the abdomen, can increase inflammation, strain the heart, and contribute to irregular heart rhythms. Visceral Fat vs. Subcutaneous Fat: Why It Matters · Subcutaneous fat (the fat just under the skin) is relatively harmless. · Visceral fat (fat stored around internal organs) is far more dangerous—it releases inflammatory chemicals that disrupt heart function, increase blood pressure, and worsen insulin resistance. · Higher visceral fat levels are linked to a greater risk of arrhythmias, high cholesterol, and cardiovascular disease. Ideal Body Composition for Heart Health While weight alone doesn’t determine heart health, maintaining a healthy body fat percentage and waist-to-hip ratio can significantly lower your risk of heart disease and arrhythmias. · Women: o 20–28% body fat o Waist-to-hip ratio below 0.85 (waist size divided by hip size) · Men: o 12–20% body fat o Waist-to-hip ratio below 0.9 Muscle Mass: A Powerful Protector Building and maintaining lean muscle mass is one of the best things you can do for heart and metabolic health. More muscle leads to better insulin sensitivity, improved circulation, and a stronger heart. In fact, muscle acts as a metabolic “sink,” helping regulate blood sugar and reduce inflammation, both of which lower arrhythmia risk. Focusing on fat loss rather than just weight loss, along with strength training to build muscle, can optimize heart function and keep your heartbeat steady. CardioMetabolIQ Testing: What’s Driving Your Arrhythmia? Not all arrhythmias are the same—and guessing won’t get you answers. Why settle for generic advice when you can pinpoint the exact factors affecting your heart? Personalized testing takes the mystery out of your symptoms and reveals the root cause of irregular heart rhythms. What This Test Uncovers That Others Don’t · Inflammation Markers – Are your blood vessels silently inflamed, setting the stage for heart issues? · Electrolyte & Mineral Status – Are low magnesium or potassium levels triggering irregular beats? · Insulin Resistance & Metabolic Health – Is high blood sugar fueling inflammation and disrupting your heart’s rhythm? · Cholesterol & Plaque Risk – Are your arteries quietly clogging, increasing your risk of serious heart conditions? If you’re tired of vague answers or getting dismissed with “just monitor it,” this test provides clear, actionable insights—so you can take control and prevent bigger problems down the road. The question isn’t if you should know these numbers, it’s why you haven’t checked yet. Exercising with an Arrhythmia: What’s Safe & What’s Not? Should you work out if you have an arrhythmia? Absolutely—but not all exercise is created equal. The key is finding the right balance to support your heart without overstressing it. What to Watch Out For · Yes – Smart, structured movement can stabilize blood sugar, lower stress, and improve circulation. · No – Overdoing cardio can spike cortisol and inflammation, making arrhythmias worse. · Better – Strength training builds muscle, which protects against metabolic and heart-related issues. The Ideal Workout Plan for Heart & Metabolic Health · Cardio (Low-to-Moderate Intensity): 20–30 minutes, 4–5 times per week (walking, cycling, swimming) · Strength Training: 2–3 times per week (bodyweight exercises, resistance bands, weightlifting) · Flexibility & Recovery: Daily stretching, yoga, or foam rolling to reduce stress and support mobility Finding the right balance of activity can help regulate your heart’s rhythm, lower inflammation, and improve long-term cardiovascular health. How to Reduce Inflammation & Support a Healthy Heart Rhythm · Balance Blood Sugar – Reduce processed carbs, refined sugar, and focus on high-fiber, whole foods. · Replenish Key Nutrients – Ensure you get enough magnesium, potassium, omega-3s, and CoQ10 to regulate heart function. · Heal Your Gut – Support microbiome health with probiotics, prebiotic-rich foods, and gut-friendly nutrients like L-glutamine. · Manage Stress – Incorporate deep breathing, meditation, and better sleep habits to keep cortisol in check. · Detox Smartly – Limit alcohol, avoid processed foods, and opt for organic, whole foods whenever possible. Chronic inflammation won’t go away on its own—but taking targeted steps can lower your risk of arrhythmias and strengthen your heart health. If you’re experiencing heart rhythm issues, inflammation could be the missing link. Hidden Causes of Arrhythmias Arrhythmias don’t just happen out of nowhere—there are often underlying imbalances driving those irregular heartbeats. Here are some surprising triggers that can throw your heart’s rhythm off track: · Electrolyte Imbalances – Low levels of magnesium and potassium disrupt the heart’s electrical system, making arrhythmias more frequent and severe. · High Blood Sugar & Insulin Resistance – Frequent blood sugar spikes increase heart rate, fuel inflammation, and stiffen blood vessels, setting the stage for irregular beats. · Chronic Stress & Poor Sleep – Elevated cortisol from ongoing stress or poor sleep can overstimulate the nervous system and trigger heart palpitations and arrhythmias. · Gut Microbiome Imbalances – Certain gut bacteria influence heart rate variability, and an unhealthy gut can contribute to systemic inflammation that disrupts heart function. · Toxic Overload – Plastics, pesticides, heavy metals, and air pollutants damage blood vessels, increase oxidative stress, and interfere with heart cell function. Addressing these hidden causes is key to restoring a steady, healthy heartbeat and preventing long-term cardiovascular risks. Ideal Body Composition for Heart & Metabolic Health Maintaining a healthy body composition isn’t just about appearance—it plays a direct role in heart function, metabolic health, and arrhythmia risk. Excess body fat, especially around the abdomen, can increase inflammation, strain the heart, and contribute to irregular heart rhythms. Visceral Fat vs. Subcutaneous Fat: Why It Matters · Subcutaneous fat (the fat just under the skin) is relatively harmless. · Visceral fat (fat stored around internal organs) is far more dangerous—it releases inflammatory chemicals that disrupt heart function, increase blood pressure, and worsen insulin resistance. · Higher visceral fat levels are linked to a greater risk of arrhythmias, high cholesterol, and cardiovascular disease. Ideal Body Composition for Heart Health While weight alone doesn’t determine heart health, maintaining a healthy body fat percentage and waist-to-hip ratio can significantly lower your risk of heart disease and arrhythmias. · Women: o 20–28% body fat o Waist-to-hip ratio below 0.85 (waist size divided by hip size) · Men: o 12–20% body fat o Waist-to-hip ratio below 0.9 Muscle Mass: A Powerful Protector Building and maintaining lean muscle mass is one of the best things you can do for heart and metabolic health. More muscle leads to better insulin sensitivity, improved circulation, and a stronger heart. In fact, muscle acts as a metabolic “sink,” helping regulate blood sugar and reduce inflammation, both of which lower arrhythmia risk. Focusing on fat loss rather than just weight loss, along with strength training to build muscle, can optimize heart function and keep your heartbeat steady. CardioMetabolIQ Testing: What’s Driving Your Arrhythmia? Not all arrhythmias are the same—and guessing won’t get you answers. Why settle for generic advice when you can pinpoint the exact factors affecting your heart? Personalized testing takes the mystery out of your symptoms and reveals the root cause of irregular heart rhythms. What This Test Uncovers That Others Don’t · Inflammation Markers – Are your blood vessels silently inflamed, setting the stage for heart issues? · Electrolyte & Mineral Status – Are low magnesium or potassium levels triggering irregular beats? · Insulin Resistance & Metabolic Health – Is high blood sugar fueling inflammation and disrupting your heart’s rhythm? · Cholesterol & Plaque Risk – Are your arteries quietly clogging, increasing your risk of serious heart conditions? If you’re tired of vague answers or getting dismissed with “just monitor it,” this test provides clear, actionable insights—so you can take control and prevent bigger problems down the road. The question isn’t if you should know these numbers, it’s why you haven’t checked yet. Exercising with an Arrhythmia: What’s Safe & What’s Not? Should you work out if you have an arrhythmia? Absolutely—but not all exercise is created equal. The key is finding the right balance to support your heart without overstressing it. What to Watch Out For · Yes – Smart, structured movement can stabilize blood sugar, lower stress, and improve circulation. · No – Overdoing cardio can spike cortisol and inflammation, making arrhythmias worse. · Better – Strength training builds muscle, which protects against metabolic and heart-related issues. The Ideal Workout Plan for Heart & Metabolic Health · Cardio (Low-to-Moderate Intensity): 20–30 minutes, 4–5 times per week (walking, cycling, swimming) · Strength Training: 2–3 times per week (bodyweight exercises, resistance bands, weightlifting) · Flexibility & Recovery: Daily stretching, yoga, or foam rolling to reduce stress and support mobility Finding the right balance of activity can help regulate your heart’s rhythm, lower inflammation, and improve long-term cardiovascular health. 🩺 Supplements for a Steady Heart & Strong Metabolism When it comes to arrhythmias, nutrient deficiencies can be a hidden culprit. The right supplements can support heart rhythm, reduce inflammation, and improve metabolic function. Here’s what to focus on: 💊 Essential Supplements for Heart Rhythm & Function 🔹 Magnesium Glycinate (400–600 mg/day) – The #1 mineral for heart health. Helps muscles (including your heart) relax and prevents palpitations. Most people are deficient! 🔹 Potassium (4700 mg/day from food or supplements) – Works with sodium to keep your heart’s electrical signals balanced. Low potassium = higher risk of rhythm issues. Best from whole foods (avocados, leafy greens, beans) or supplements if needed. 🔹 CoQ10 (100–300 mg/day) – Fuels the heart’s energy production and protects against oxidative stress. Especially crucial if you’re on a statin! 🔹 Omega-3s (1000–2000 mg EPA/DHA daily) – Anti-inflammatory powerhouse. Stabilizes heart rhythms, reduces triglycerides, and supports circulation. 🔹 Curcumin (500–1000 mg/day) – Reduces oxidative stress and improves blood vessel flexibility. Helps lower inflammation that can trigger arrhythmias. 🔹 Citrus Bergamot (500–1000 mg/day) – Supports cholesterol balance and blood sugar control, both of which impact heart function. ⏳ How Long Until You Feel Results? ✔ Electrolytes (Magnesium, Potassium): Immediate effects—can help with heart palpitations within days. ✔ Omega-3s & CoQ10: Expect 4–8 weeks before noticeable improvements in energy, circulation, and rhythm stability. ✔ Curcumin & Bergamot: These take 2–3 months to fully impact inflammation and cholesterol levels. 💡 The key? Consistency. Supplements work best alongside personalized testing to identify your specific deficiencies and metabolic risks. 💡 Conclusion: Don’t Guess—Test & Take Action! Your heart is speaking—are you listening? Arrhythmias aren’t just random flutters or skipped beats. They’re often a warning sign of underlying issues like inflammation, stress, nutrient deficiencies, or metabolic imbalances. Ignoring them won’t make them go away—but taking action can. The good news? You don’t have to live in fear of your heartbeat. The right combination of lifestyle changes, targeted exercise, and key supplements can restore rhythm naturally and support your heart long-term. Ready to Take Control? If you’re experiencing irregular heartbeats, don’t just wait and wonder—find out why. CardioMetabolIQ testing can pinpoint the root cause and give you a personalized plan to restore heart health. Get tested & get answers. Schedule a consultation today at NorwinWellness.com .

Identifying the connection between metabolic-blood sugar-cardiac chronic health issues to empower and educate how to prevent and naturally take back control of your health.