How to reverse muscle “osteoporosis”

If it is important to you to lead a high quality, independent, functional, long life, then listen up!
Have you heard of something called sarcopenia?
When we are young, our hormones make it easy to put on muscle mass, but as we get into our 30’s and 40’s (and beyond), things change.



Sarcopenia is a condition where you slowly and gradually lose muscle (hence why it is sometimes referred to as muscle osteoporosis). Sarcopenia has been associated with many negative outcomes, such as functional disability, falls, health care costs, and even death
Additionally, the gradual loss of your muscle tissue is associated with accelerated aging (shortening of your chromosomes)!
Now, I’m not telling you that you need to become a body builder or anything, but preserving a healthy balance of muscle tissue relative to fat tissue is essential for preventing sarcopenia and all the risks that come with it. True, you can’t stop aging but you sure can stop some of the things that greatly reduce your quality of life!
Here are 3 tips to help you build your health and help prevent sarcopenia:
1. Get enough protein. Experts advise 1.2-1.5 grams of protein per kilogram of body weight to support muscle building and repair. To calculate your weight in kilograms, take your weight in pounds and divide by 2.2. Then, take that number and multiply it by 1.2 to get your daily protein requirements. And the type of protein matters too! Certain amino acids (the building blocks of protein), such as leucine, are more helpful for building muscle tissue and preserving muscle tissue. Foods high in leucine include beef, lamb, poultry, fish, eggs, dairy and to a lesser extent soybeans, chickpeas, almonds, lentils and peanuts. 
2. Do muscle building activities 3x/wk. Activities that load your muscles are critical. Examples include progressive resistance training such as body-weight exercises like pushups (can be modified to start), squats, and step ups; resistance bands, PACE interval training (here’s a sample video) and exercises with added weight like hand weights, medicine balls, and kettlebells.
3. Block ATF4. This protein reduces muscle building and there are 2 molecules that block it: ursolic acid and tomatidine. Tomatidine is found in green tomatoes. Ursolic acid is found in a variety of foods including apple peel, cherries, prunes, holy basil, lavender, oregano, sage and thyme.

I hope this information is helpful to you! Bottom line, your muscle tissue is incredibly important for quality of life, reducing the risk of falling and other injuries, and longevity. Your diet and lifestyle have everything to do with building and preserving your precious muscles.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

Why Does Your Health Matter To You?

From early in life, my health mattered to me.
I struggled. I got headaches. Had spinal/structural issues. Kept getting injured. Was on crutches way too often in middle school and junior high. Had mold illness before that was even recognized as a thing.

I could’ve made up a story that I was weak, unhealthy and that I’d always struggle. I certainly could’ve easily found evidence to support this story…but for whatever reason, I didn’t. Instead I gave all of those struggles (and the health struggles I saw family members having) a different meaning: My health is my greatest wealth and I am committed to do whatever it takes to have unstoppable health and live my life fully. Now, at that time in my life, I certainly didn’t say it in those terms! But you get my point. I DECIDED that I was going to make my health a priority and commit to transforming my life.


There’s nothing special in me that makes me able to do that and you not do that. Believe me, I don’t have extraordinary genes that make it easier for me…in fact, I’ve had to overcome many challenges that were genetic as well as socioeconomic. What made my transformation possible was that I made it (and still make it) an absolute priority. I work with clients every day who have come to the very same conclusion: if you don’t have your health, you can’t life your life fully. If you don’t have your health, it’s impossible to bring your best to yourself, your family, your friends, your community, and into this world in which we all share. Put another way, if you are suffering, it extends out into the world.

There is one step, one action, that you can take today to start creating a healthier life for yourself. You have the choice. Even if you don’t know what the “right” action is, you can still take action. Your health transformation starts by committing to have one!
Message me and tell me what health transformation you are committed to having (and share it with the people in your life who care about you).

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding and you really need some help making it a reality, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

The Gut-Thyroid Connection

Thousands of years ago, Hippocrates, the father of modern medicine, said that “All disease begins in the gut.” 
Your gut is truly at the ROOT of your health.
Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, think clearly, sleep well, maintain a healthy weight, build muscle, fight infections, and clear out toxins that need clearing out daily so you can thrive.



Poor gut health affects every part of you, including your thyroid or master gland of metabolism! But it’s not that simple: poor thyroid function can lead to poor gut health as well.
So today, I want to share some helpful info with you about the gut-thyroid connection and give you some tips for how you can support both.

3 Ways Your Gut & Thyroid are Connected

  1. Thyroid hormones influence the tight junctions of your gut (tight junctions are what protect you by acting as a selective barrier between your gut and your bloodstream…without it, your entire immune system is compromised).
  2. Imbalances in your gut bugs leads to poor thyroid hormone conversion (the enzyme required to convert thyroid hormones into their active forms, intestinal sulfatase, are dependent on healthy gut bacteria).
  3. Low stomach acid and constipation both decrease available thyroid hormone (because hormone clearance is impaired)…and low thyroid hormone can worsen constipation (slows gut transit time).

Top Tips to Support Your Gut-Thyroid Connection

  1. Get plenty of sleep. Your body needs 7-8 hours of sleep each night (click here for guidelines and tips).
  2. Eat a healthy diet of high quality, whole foods (tips here).
  3. Support your microbiome. Current research shows that lactobacillus and bifidobacterium-based probiotics play a role in supporting thyroid function and reducing thyroid antibodies (when your own body attacks your thyroid). Click here for more tips.


It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca