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  • The Hidden Toxins You’re Probably Missing (and How to Take Your Power Back)

    The Hidden Toxins You’re Probably Missing (and How to Take Your Power Back)

    A Deep Dive into Environmental Toxins, Root Cause Health, and the Real Work of Healing, by Britt Larson, CFNMP & IFBB Pro, May 2025

    Intro: Why You Feel the Way You Do (And Why It’s Not Just Stress)

    If you’re tired, inflamed, overwhelmed, or just feel off, you’re not alone! And it’s not just in your head. You’re not “getting older.” I mean, we are, and that is a blessing in itself – but we tend to blame most things on age. You’re not lazy even though you might feel that way, you’re also not broken, even if you feel broken down..
    You’re likely carrying a toxic load that your body was never built to handle.

    Now, I know “toxins” and “detox” are overused buzzwords. Trust me, I get it. And before you come for me, hear me out.

    We live in a world that has rapidly changed in the last hundred years, yet our biology hasn’t caught up. We’re surrounded by invisible threats of chemicals, plastics, pollutants, hormone disruptors, and stressors that didn’t exist a generation ago.
    Our bodies are resilient and incredible, but they’re not invincible. If you’re someone dealing with fatigue, hormonal chaos, digestive issues, autoimmunity, brain fog, or unexplained symptoms? This article is for you.

    This isn’t about creating fear. Far from, actually, and fear-mongering absolutely grinds my gears! No, this is about clarity, connection, and giving yourself the opportunity to make educated choices. So let’s get into what’s really happening beneath the surface and what you can do to take your power back.

    Part 1: You’re Not Broken or Crazy! You’re Overloaded

    Your body has built-in detox systems that run 24/7. Yes, our bodies have the ability to clear itself out via your liver, kidneys, lymph, skin, lungs, and gut, and these systems are constantly filtering out what doesn’t belong. The problem isn’t that your body can’t detox. The problem is that it’s overwhelmed by the sheer volume of toxins it’s being exposed to daily.

    This includes:

    • Pesticides, herbicides, and preservatives in food
    • Plastics, flame retardants, and VOCs in your home
    • Hormone disruptors in skincare, cleaning products, and yes, water
    • Chronic stress and nervous system dysregulation
    • EMFs, mold, synthetic fragrances, and more

    While, YES, we have the ability to detox with our organs, over time though, this burden accumulates. It gets stored in fat tissue, brain tissue, breast tissue—even bones. That buildup is called bioaccumulation, and it doesn’t always show up in labs. It shows up in symptoms:

    • Exhaustion no matter how much you sleep
    • Brain fog or forgetfulness
    • PMS, fibroids, fibrous breast tissue, endometriosis
    • Infertility or irregular cycles
    • Skin issues like acne or eczema
    • Autoimmune flares
    • Thyroid dysfunction with “normal” labs

    Sound familiar? Let’s dig into what’s behind it.

    Part 2: Where the Toxins Are Coming From (And What They’re Doing to You)

    Bromide: The Thyroid Saboteur

    Bromide is a halogen used in flame retardants, baked goods, and some pool chemicals. The problem? It competes with iodine! Iodine is an essential mineral for your thyroid, ovaries, and breast tissue. When bromide displaces iodine, it disrupts hormone production and mitochondrial function. This leads to deep fatigue, estrogen dominance, and thyroid dysfunction, even if your labs say you’re “fine.”

    Where it’s hiding:

    • Flame-retardant mattresses, furniture, and car seats
    • Potassium bromate in non-organic breads and bagels
    • BVO (brominated vegetable oil) in citrus sodas
    • Some pesticides and pool chemicals (if you’ve experienced bromide poisoning after a day in the pool, you know exactly what I’m talking about!)

    What it can cause:

    • Cold hands and feet
    • Fatigue that doesn’t respond to rest
    • Brain fog or light sensitivity
    • Breast tenderness or cysts
    • Thyroid symptoms with “normal” TSH
    • Skin breakouts or rashes

    What can you do about it?

    • Avoid citrus sodas and conventional baked goods (check labels!)
    • Choose a mattress without flame retardants (Avocado, Naturepedic, Birch)
    • Support iodine levels with seaweed (like dulse and kelp) if tolerated, and if you have a “hot nodule” on your thyroid or in your ovary, you should seek out an educated professional before adding in iodine
    • Work with a practitioner to assess iodine/selenium balance
    • Use binders like activated charcoal or fulvic acid as needed

    Fragrance & Plastics: The Estrogen Hijackers

    Synthetic fragrances and plastics are full of chemicals like phthalates, parabens, and BPA. Now, everything has “chemicals”, but what I mean here specifically are the compounds that mimic estrogen in the body but don’t act like it. These xenoestrogens bind to hormone receptors and throw off your body’s rhythm, metabolism, and detox capacity. Over time, especially in the presence of low iodine and selenium, they promote estrogen dominance and increase the risk of hormone-driven cancers.

    Where they’re hiding:

    • Perfume, scented lotions, air fresheners
    • Dryer sheets and conventional laundry detergent
    • Receipts (thermal paper), plastic containers and wrap
    • Personal care products with “fragrance” on the label

    What they can cause:

    • Painful, heavy, or irregular periods
    • Mood swings, bloating, or PMS
    • Weight gain in the lower belly, hips, and thighs
    • Breast tenderness, dense tissues, or fibroids
    • Fertility issues or PCOS
    • Sleep issues and blood sugar swings

    What can you do about it?

    • Ditch all synthetic fragrances! Yes, all of them, even the Love Spell spritz that was our go-to growing up (lol)
    • Switch to clean brands for skincare, makeup, and deodorant (EWG Skin Deep is your friend, use it!)
    • Store food in glass or stainless steel and never microwave plastic
    • Avoid receipts or wash your hands immediately after handling
    • Support estrogen detox with COOKED cruciferous vegetables, fiber, DIM or calcium-d-glucarate

    Glyphosate & Pesticides: The Gut Wreck Crew

    Glyphosate (Roundup) is an herbicide sprayed on conventional crops. You know the joke that we are basically plants? Yeah, because we kind of are. And what can damage the plants also has effects on US by damaging the gut lining, altering our microbiome, and blocking the enzymes we need for our natural ability to detox. It also binds minerals like magnesium and zinc – making you nutrient-deficient even with a good diet. This chemical has been linked to autoimmunity, hormone imbalances, and neurological issues.

    Where it’s hiding:

    • Non-organic wheat, oats, corn, and soy
    • Strawberries, spinach, apples, and bell peppers (Dirty Dozen list)
    • Wine, coffee, and tea (conventionally grown)

    What it can cause:

    • Bloating, IBS, and food sensitivities
    • Brain fog and/or mood swings
    • Skin flare-ups or eczema
    • Histamine intolerance
    • Fatigue and joint pain
    • Anxiety and inflammation that won’t budge

    What can you do about it?

    • Prioritize organic versions of the Dirty Dozen (look up the Dirty Dozen and Clean Fifteen foods)
    • Use baking soda & vinegar washes on conventional produce
    • Drink organic coffee and wine (yes, it makes a difference)
    • Repair gut lining with bone broth, glutamine, and probiotics
    • Use binders, antioxidants, and fiber to mop up residuals

    Part 3: What Real Detox Looks Like (Hint: It’s Not a Damn Juice Cleanse)

    When I mention “detox”, what I am NOT referring to is guzzling cayenne-lemon-vinegar water for 5789579 days. Absolutely not. Not ever. What I am referring to with “detox” is by giving your body the support (ie nutrition and co-factors) it needs to do what it’s already trying to do – flush out what doesn’t belong with it’s own natural abilities.

    Plumbing Orange County CA 92655

    Step One: Open the Drainage

    If your colon, liver, kidneys, and lymph system are backed up and gunky, toxins can’t leave. They recirculate, causing more inflammation. That’s why there is more to “detox” than some freaking juice fad.

    Signs your drainage is clogged:
    • Constipation
    • Puffy face or ankles
    • Breakouts or rashes
    • Waking up at 3 AM
    • Brain fog after supplements or sauna
    How can you support it?
    • Hydrate with filtered, mineral-rich water
    • Poop daily – use magnesium citrate or triphala if needed
    • Use castor oil packs on your liver 3–4x/week
    • Sweat regularly (sauna, hot baths, exercise)
    • Dry brush to move your lymph

    Step Two: Calm Your Nervous System

    You can’t detox in fight-or-flight. Chronic stress constricts bile flow, slows digestion, and blocks your body’s healing response.

    Signs you’re stuck in sympathetic mode:
    • Shallow breathing, jaw clenching, raised shoulders
    • Wired at night, exhausted in the morning
    • Digestive issues even with “clean” eating
    • EMF sensitivity or overwhelm in busy environments
    How can you support it?
    • Get outside within 30 minutes of waking (get natural sunlight in those peepers!)
    • Walk barefoot on grass or dirt (grounding reduces inflammation)
    • Practice 4-7-8 breathing or cold contrast showers
    • Take adaptogens like ashwagandha or lemon balm
    • Turn off WiFi and sleep in a dark, quiet room

    Step Three: Feed Your Liver and Gut

    Those co-factors I mentioned above? Your liver needs those raw materials to detox: amino acids, sulfur, antioxidants, and fiber. That juice cleanse isn’t going to replace this.

    Signs you’re missing detox nutrients:
    • Histamine reactions or allergies
    • Worsening symptoms with new supplements
    • Skin flares or hormone issues despite clean eating
    • Constipation, irritability, or sleep disturbances
    What to incorporate:
    • Cruciferous veggies (broccoli, cauliflower, kale) *these should be COOKED for thyroid health
    • Sulfur-rich foods (garlic, onions, eggs)
    • Healthy fats (olive oil, avocado) for bile flow
    • Glutathione, NAC, or milk thistle as needed
    • Fermented foods (sauerkraut, coconut yogurt) and quality probiotics (not some cheap Amazon buy, please don’t.. the health space is a giant target for scammers and dupes)

    Part 4: How to Live Well in a Toxic World

    That sounds pretty dramatic, on purpose. And while we can’t avoid every toxin, we don’t need to. The power lies in reducing exposures that matter most and supporting our body’s capacity to handle the rest. Do what you can with what you have.

    Start here:
    • Swap Teflon for cast iron or stainless steel
    • Replace plastic containers with glass
    • Get a water filter that removes chlorine, fluoride, and heavy metals (RO systems are the best for this, and check your local water source for lists of contaminants)
    • Use clean, fragrance-free products on your skin and in your home
    • Choose organic for the Dirty Dozen, buy the Clean Fifteen, and soak the rest
    • Take breaks from tech, unplug WiFi at night, touch the grass (literally), and move your body often

    You Don’t Have to Agree with Me, But Let’s Be Better Than the Noise

    Let me be clear: You are free to your opinion, which is a beautiful thing.

    For me? I’m tired of the fearmongering.
    I’m tired of the name-calling, the labeling, and the polarization, especially in health conversations.

    There’s a growing habit in both mainstream and alternative health circles to discredit anyone who doesn’t agree with you:

    • If you question pharmaceutical practices, you’re labeled a quack or anti-science.
    • If you work in conventional medicine, you’re accused of being paid off by Big Pharma.
    • If you care about root cause healing, you’re fear-based or too crunchy.
    • If you choose evidence-based medication, you’re blind to the truth.

    Enough.

    We don’t get anywhere by shouting from extremes. You might get more clicks and views, though. I don’t live in either camp. I live in the middle – where logic, lived experience, evidence, and curiosity coexist. That’s the space I choose to stay in. Those that are screaming from the extremes aren’t terribly credible in my eyes. It feels disingenuous.

    You’re allowed to disagree with me. You don’t have to adopt every belief or practice I share. But what we can’t afford is to let fear, ego, or dogma stop us from seeing what’s actually happening in our bodies, our environment, and our world.

    We need more honest conversations, less tribalism.
    More critical thinking, less canceling.
    More solutions, less drama and bullshit clickbait.

    So no. This article isn’t about judgment. It’s about awareness.
    And what you choose to do with that awareness is absolutely up to you.

    Ready to Take Your Power Back?

    You don’t have to do everything. You just have to do something, and do it with intention.

    • Clean up your most frequent exposures
    • Open your body’s drainage systems
    • Support your nervous system
    • Eat in a way that nourishes detox, not restricts it, and put down that freaking cayenne water
    • Make decisions from a place of clarity, not fear

    If you want help creating a plan that actually fits your life? I’m here for it.

    Healing doesn’t happen from hacks and noise.
    It happens when you understand your body, protect your environment, and stop waiting for permission to do what you know you need to do.

    When we know and become aware, we can do better. For ourselves, our loved ones, and the environment we all collectively live in.

    For personalized coaching and more insights on optimizing your health and wellness, feel free to reach out:

    Thank you for spending some of your time with me today! If this brought value and insight to you, you can show support by liking and sharing this with your friends. 

    Resource Links:

    Until next time, Be Well!

    Britt Larson | IFBB PRO, CFNMP

    @coachmusclenugget @LimitlessHealthandPerformance

    Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with your health team with questions about lifestyle changes.

  • Sun-Kissed or Sun-Stressed? How to Preserve Your Skin (and the Planet) This Summer

    Sun-Kissed or Sun-Stressed? How to Preserve Your Skin (and the Planet) This Summer

    Britt Larson, CFNMP, IFBB Pro. April 28, 2025

    Skin, Sun & Summer Glow Goals

    Summertime means more sunshine, more skin, and for most people, more damage! Between chemical-loaded sunscreens, intense UV exposure, and skin-aging dietary choices, it’s easy to sabotage your glow without realizing it.

    But aging gracefully doesn’t mean avoiding the sun completely! It means being smart about how you support your skin, inside and out. This article breaks down a little bit about sun safety, skincare, nutrition, product picks, and even eco-conscious swaps, so you can glow without guilt.

    Disclaimer:

    This article is for educational purposes only and not intended to diagnose, treat, or cure any condition. Always consult with your medical provider or dermatologist before starting new products or protocols.

    The Truth About Sun Exposure

    Sunlight is necessary for human health. Our bodies respond incredibly to light! It regulates our circadian rhythms, supports vitamin D synthesis, balances hormones, and even boosts mood and immune function. However, too much sun exposure, especially without proper protection and timing, can lead to serious consequences for skin health and aging.

    The issue isn’t the sun itself. It is how we approach exposure.

    Prolonged, unprotected time outdoors during peak hours damages skin at the cellular level, accelerating aging, increasing collagen degradation, and raising skin cancer risk over time.

    Key facts to understand:
    • UVB rays play a critical role in vitamin D production in the skin; however, excessive UVB exposure can cause sunburns and DNA damage, increasing skin cancer risk over time.
    • UVA rays penetrate deeper, breaking down collagen and elastin, leading to wrinkles and sagging
    • Chronic overexposure weakens the skin barrier and triggers inflammation, pigmentation, and premature aging
    Smart exposure guidelines include:
    • Limiting unprotected sun to 10–30 minutes daily during early morning or late afternoon
    • Avoiding direct sun exposure between 10 AM and 2 PM
    • Utilizing wide-brimmed hats, UPF-rated clothing, and quality sunglasses for physical protection
    Recommended protective gear:
    • Coolibar or Colombia brand UPF 50+ sun shirts
    • Sunday Afternoons Adventure Hat
    • Ray-Ban sunglasses

    Is Your Sunscreen Killing the Reef (and Your Hormones)?

    The sunscreen industry has spent decades pushing the narrative that more sunscreen automatically equals better skin health. However, growing evidence reveals that many commercial sunscreens introduce new problems for both the human body and marine ecosystems.

    Chemical sunscreens often contain UV filters such as oxybenzone, avobenzone, octinoxate, octocrylene, and homosalate. These compounds absorb into the bloodstream quickly and are increasingly associated with hormonal disruptions, reproductive harm, and environmental toxicity.

    Research shows:
    • Many “safe” claims by sunscreen companies are outdated or misleading
    • Coral reefs exposed to these chemicals suffer bleaching, viral infections, and death
    • Fish show developmental mutations when exposed to water containing common sunscreen chemicals
    • Humans experience hormone interference, potential carcinogenicity, and chemical bioaccumulation in tissues

    Consumers unknowingly perpetuate this cycle by purchasing sunscreens marketed as “natural” but still containing harmful ingredients under different names. Many so-called “clean” brands are guilty of greenwashing to maintain market share, including recognizable names.. Looking at you, Pacifica. We know the DOSE matters, but when you have millions of people using these? It adds up rather significantly!

    Key toxic ingredients to watch for:
    IngredientKnown Risks
    OxybenzoneHormone disruption, coral bleaching
    OctinoxatePossible reproductive toxicity
    AvobenzoneDegrades into estrogen-mimicking compounds under sunlight
    HomosalateAccumulates in blood, raising toxicity concerns
    OctocryleneDegrades into benzophenone, under investigation for carcinogenic effects

    These ingredients are widely found in brands like Neutrogena, Aveeno, Banana Boat, Coppertone, and Hawaiian Tropic.

    Beyond marine and environmental harm, the impacts on human health are also serious. Not to put fear into you, but I DO want to share this information to help empower you to make the best choices for yourself (and your family!):

    • Endocrine disruption: Certain sunscreen chemicals mimic hormones, possibly affecting fertility, thyroid function, and metabolism
    • Carcinogenic concerns: Traces have been detected in tumors, breast milk, and fetal tissues
    • Bioaccumulation: Studies show detectable levels of these chemicals in the blood after a single application, persisting for days

    The Australian paradox further highlights the complexity: despite extensive sunscreen promotion, Australia maintains some of the world’s highest skin cancer rates. Sunscreen alone is not a panacea; lifestyle, diet, genetic factors, and product choice all play significant roles.

    A better approach is using mineral-based sunscreens that physically block UV rays without disrupting internal systems.

    Safer ingredients include:
    • Non-nano*zinc oxide: Broad-spectrum UV protection without systemic absorption
    • Titanium dioxide: Effective primarily against UVB rays, with partial UVA protection

    *It is crucial to avoid nano-formulations, as extremely small particles may penetrate tissues or present inhalation risks.

    Mineral sunscreen brands I recommend:
    • Badger SPF 30 Clear Zinc
    • ThinkSport SPF 50+
    • Babo Botanicals Clear Zinc SPF 30
    • Earth Mama SPF 40 Stick

    You can find these options online or at most Target, Sprouts, or Whole Foods stores.

    If you are ready to glow sustainably, protect your health, and stop supporting toxic industries, continue reading! We are about to dive into nutrition, skin barrier health, and modern stressors that can silently undermine your skin from within.

    What You Eat Shows Up on Your Skin

    The foundation for resilient, youthful skin begins internally. We are what we eat, right? Skin is a reflection of metabolic health, gut health, systemic inflammation, nutrient sufficiency, and hydration status.
    Relying solely on topical treatments while ignoring internal support will limit your results.

    Dietary choices that undermine skin health include:
    • Excessive sugar: Promotes glycation, a process where sugar molecules attach to collagen and elastin fibers, making them rigid and prone to wrinkles
    • Processed seed oils: High omega-6 content drives systemic inflammation and may impair the skin’s ability to handle UV stress
    Skin-supportive nutrients include:
    • Vitamin C: Critical for collagen synthesis and repair
    • Vitamin E: Neutralizes free radicals generated by UV exposure
    • Zinc and selenium: Key cofactors in antioxidant enzyme systems
    • Omega-3 fatty acids: Reduce inflammation and enhance skin hydration and elasticity
    Foods that support skin resilience:
    • Wild blueberries
    • Bell peppers
    • Wild-Caught Fatty fish like salmon and sardines
    • Organic Bone broth rich in collagen peptides
    • Pumpkin seeds for zinc
    If additional support is needed, high-quality supplements I recommend include (if interested, you will see discount codes/links to save at the end of this article):
    • Pure Encapsulations Vitamin C + Bioflavonoids
    • Titan Nutrition Omega-3 (20% off Code: BRIT20)
    • Titan Nutrition Collagen I & III
    • Douglas Labs Liquid Collagen Type II (with Verasol)

    Your Skin Barrier Needs a Hug

    The skin’s outermost layer, known as the stratum corneum, acts as a barrier to prevent water loss, block pathogens, and modulate immune responses. When this barrier is compromised, skin becomes dry, inflamed, sensitive, prematurely aged, and open to infection & scarring!

    Common culprits that damage the barrier:
    • Harsh, alkaline cleansers
    • Overuse of exfoliants (both chemical and mechanical)
    • Alcohol-laden toners
    • Fragrance and sensitizers common in “natural” skincare

    Proper barrier care focuses on support, repair, and strategic intervention, NOT aggressive over-treatment!

    For example (I’m about to age myself here, haha!), many of us grew up believing that “scrubbing” our faces aggressively with St. Ives Apricot Scrub (hello, harsh exfoliants) or “burning off” acne with Stridex or Oxyclean pads (what uppp intense alcohol pads) was the secret to smooth, healthy skin. YES. If you know, you know!! *Cue Memory Lane, can you smell it? 🙂
    At the time, feeling your skin sting, tighten, or flake was seen as a sign that the products were “working.” That life-giving red glow, lol!
    Today, we understand that this type of aggressive exfoliation and alcohol-based treatment severely damages the skin barrier, promotes chronic inflammation, sensitizes the skin, and can actually accelerate visible aging over time.

    Modern skincare science has shifted toward supporting, protecting, and restoring the skin rather than assaulting it.

    Key skin-loving strategies include:
    • Using pH-balanced, non-stripping cleansers to maintain the skin’s natural acidity and microbiome balance
    • Incorporating moisturizers with ceramides, niacinamide, and squalane to restore lipid layers and hydration
    • Limiting active exfoliating treatments (AHAs, BHAs, peels) to appropriate intervals based on skin tolerance
    • Resting the skin periodically with a simple moisturizer-only routine to allow the barrier to repair naturally
    • Using retinol products carefully and appropriately, recognizing that while retinoids are powerful anti-aging tools, they must be introduced slowly, paired with barrier support, and used primarily at night

    Retinol and its derivatives (such as retinaldehyde and prescription retinoids) stimulate collagen production, increase cell turnover, and improve fine lines and texture over time. However, without proper skin preparation and ongoing barrier support, retinol use can lead to irritation, flaking, redness, and weakened barrier function.

    Best practices for retinol use include:
    • Starting with lower concentrations and slow application (2–3 times per week)
    • Buffering retinol with moisturizer to minimize irritation during the adjustment phase
    • Avoiding layering retinoids with strong exfoliants or irritating actives on the same nights
    • Prioritizing sun protection, as retinol increases sun sensitivity

    If used thoughtfully, retinol can be an excellent ally in preserving skin health and structure. If used carelessly, it can rapidly undo progress by undermining the barrier.

    Barrier-supportive product recommendations:
    • Vanicream Gentle Cleanser
    • SkinFix Barrier+ Triple Lipid Cream
    • The Ordinary 100% Squalane Oil
    • La Roche-Posay Cicaplast Baume B5

    (Additionally, I have been formulating my own botanical-based skincare line as part of my doctoral studies in botanical medicine. Early testing has yielded strong positive feedback, should we decide to move forward, select products may become available through the storefront in the future!)

    Tools and Botanicals That Actually Work

    Glowing skin does not require complicated routines or expensive gimmicks. It requires consistent, intelligent practices and support with proven tools and botanical allies.

    Foundational tools include:
    • Gua sha and facial massage: Promote blood circulation, lymphatic drainage, and skin detoxification
    • Dry brushing: Improves lymphatic flow and gently exfoliates dead skin cells
    • Silk pillowcases: Reduce mechanical friction and moisture loss during sleep
    • Red Light Therapies (will get into this in another article – light therapy is amazing!)
    Botanical ingredients worth prioritizing:
    • Aloe vera: Soothes inflammation and promotes healing
    • Calendula: Supports skin regeneration and calms irritation
    • Rosehip seed oil: Rich in natural vitamin A and essential fatty acids for collagen repair
    • Green tea extract: Potent antioxidant that protects against UV damage and reduces redness
    • Sea buckthorn oil: Provides omega-7 fatty acids that boost skin hydration and elasticity

    Minimal, consistent application of these tools and botanicals can deliver meaningful improvements over time!

    Bonus: Modern Stressors You Didn’t Know Were Aging You

    Modern lifestyles introduce a range of unseen stressors that impact skin health far more than most realize!

    Blue Light Damage:
    High-energy visible (HEV) blue light emitted from phones, computers, and artificial lighting penetrates the skin deeper than UVB rays, accelerating oxidative stress and collagen degradation. Blue light CAN help with acne, but we will get into that at a later time.

    Solutions:
    • Use sunscreen containing iron oxides
    • Incorporate antioxidant serums with vitamin C, ferulic acid, and green tea

    Dry Indoor Air:
    Air conditioning and heating systems drastically lower indoor humidity levels, which dehydrates the skin, disrupts barrier function, and increases sensitivity.

    Solutions:
    • Run a humidifier at home and in the office
    • Focus on humectant-rich skincare products containing glycerin, hyaluronic acid, or beta-glucan

    Sleep Deprivation:
    Restorative skin regeneration, collagen synthesis, and immune repair occur during deep sleep stages. Inadequate sleep heightens systemic inflammation and visibly accelerates skin aging. I always tell my clients: SLEEP IS A MIRACLE WORKER!

    Solutions:
    • Prioritize 7 to 9 hours of sleep
    • Supplement with magnesium glycinate or glycine to promote deeper, more restorative sleep phases

    Aging Is Natural. Premature Aging? Optional.

    Healthy, vibrant skin does not happen by accident! In some, sure. We all have that one friend! But for most of us, beautiful skin reflects intentional choices around nutrition, recovery, protection, and self-respect.

    When you nourish your body, protect your skin barrier, and choose products rooted in integrity rather than marketing, your skin will naturally reflect resilience, vitality, and youthfulness.

    You do not need more products. You need the right ones.
    You do not need more treatments. You need the right daily practices.

    Respect your skin as the brilliant, living organ it is, and it will repay you for years to come. 🙂

    If you treat your skin like the intelligent organ it is, it will show!

    Feel like you just got a full skin masterclass?
    Share this with a friend who still thinks baby oil is a sun strategy.
    Bookmark the page. Refer back to it. Send it to your group chat. When it comes to the blog, sharing is caring and getting the word out supports my cause (trying to TAKE OVER THE WORLDDDD, Pinky!) 🙂

    Resource Links:
    Need Help Navigating?

    For personalized coaching and more insights on optimizing your health and wellness, feel free to reach out:

    Thank you for spending some of your time with me today! If this brought value and insight to you, you can show support by liking and sharing this with your friends. 

    Until next time friends, Be Well!

    Britt Larson | IFBB PRO, CFNMP

    @coachmusclenugget @LimitlessHealthandPerformance

    Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with your health provider!

  • No More BS: Get Fit Without Overcomplicating It

    No More BS: Get Fit Without Overcomplicating It

    Britt Larson, Functional Health & IFBB Pro. February 17, 2025.

    Simplicity is King Let’s be real: the health and fitness industry is drowning in complicated advice, conflicting science, and influencers pushing everything from biohacking gadgets to 17-step meal prep routines. It’s exhausting. I’m tired y’all.

    But here’s the truth: getting in shape, feeling good, and actually sticking to a plan doesn’t have to be rocket science. In fact, it shouldn’t be. If you’re tired of overthinking every meal, struggling with workout paralysis, and wondering if you need to drink celery juice upside down for results because Becky on IG is shilling out some fancy program that claims to give you visible abs by next week – this is for you.

    Welcome to the KISS approach. No fluff, no gimmicks – just the basics that work. When you focus on the fundamentals, results follow.

    1. The Problem With Overcomplication

    Ever wonder why people jump from diet to diet or spend hours researching workout splits but never actually commit? It’s because they get lost in the details and forget to do the basics consistently.

    Common Fitness & Nutrition Traps:
    • Spending more time researching the “perfect” plan than actually following one.
    • Thinking they need fancy supplements before fixing their sleep, stress, and diet.
    • Trying to out-exercise a bad diet instead of eating real, whole foods.
    • Getting sucked into social media trends instead of sticking to proven methods. Shocker: Influencers need you for income, and they’ll do anything to get it.
    • Not actually pushing themselves where it matters.

    The fix? Simplicity. Consistency. Execution. Stop trying to optimize something you haven’t even started. The people who see real results are the ones who focus on progress over perfection. Just getting started – even if it’s not perfect -is the fastest way to learn what works for you.

    2. The No-BS Nutrition Approach

    You don’t need a PhD in biochemistry to eat well. Here’s what actually matters:

    • Eat mostly whole foods. Think lean proteins, veggies, quality carbs, and healthy fats. Less junk, fewer preservatives.
    • Prioritize protein. Helps with muscle, keeps you full, and balances blood sugar.
    • Hydrate. Stop surviving on caffeine alone – your body needs water. Oh, you need coffee to poop? Try again, you also need water.
    • Minimize processed crap. If it has 27 ingredients and you can’t pronounce half of them, it’s probably not great for you. If it can last on the shelf for copious amounts of time? Avoid it if you can.
    • Balance your meals. Protein + carbs (fiber!) + fats = stability.
    • Eat your vegetables and some fruit. They provide essential vitamins, minerals, and that word again: fiber. This supports digestion, gut health, and long-term disease prevention. A diet rich in a variety of colorful vegetables helps fight inflammation, keeps your immune system strong, and aids in recovery from workouts. If you struggle to eat enough, start by adding them to at least two meals a day. Heck, you can even blend veggies up and add to spaghetti sauce and NO ONE WILL EVEN KNOW. But you, of course. You sneak. 🙂

    Simple rule of thumb: if it had a life (or grew in the ground), it’s probably a good choice. Food is fuel, but it’s also information – give your body the right inputs, and it will function at its best. Nutrition isn’t about perfection; it’s about making better choices consistently over time. And, when you are consistent with eating right, the one-off treat meals won’t throw you off too much (remember the 85/15 rule from last week).

    3. Strength & Conditioning: Stop Overthinking Your Workouts

    You don’t need a perfect program. You need consistency and progressive overload. Here’s a stupid simple guide:

    • Lift weights 3-5x a week. Prioritize compound movements (squats, deadlifts, presses, pulls).
    • Progressive overload. See below.
    • Get some movement in daily. Walk, stretch, do mobility work. Your body is meant to move. Get SOMETHING in every day.
    • Don’t skip conditioning. You don’t have to run a marathon, but some sprints, sled pushes, or jump rope won’t kill you (and will make you a machine).
    • Train like you give a damn. Because you SHOULD. Effort > perfection.

    A body in motion stays in motion. The more you move, the better you will feel – physically and mentally. Sticking with daily movement creates momentum, and what once felt difficult will become second nature. Over time, your body will adapt, and things that used to feel hard will get easier. Before you know it, you’ll be stronger, more capable, and moving with confidence. Fitness is about movement, not just exercise – find ways to make it part of your everyday life.

    Progressive Overload & How to Actually Push Yourself

    Getting stronger over time isn’t just about showing up – it’s about challenging your muscles to adapt. Progressive overload means gradually increasing the difficulty of your workouts to keep making progress. This can be done by adding weight, increasing reps, improving control, or enhancing time under tension.

    • Push past the burn – but with control. That discomfort at the end of a set? That’s where change happens. Stop cutting your sets short when things get tough. You’re already there, make the best of it!
    • Perfect your reps. Sloppy form doesn’t count. Lower the weight if needed, but make sure every rep is controlled, intentional, and hitting the right muscles.
    • Add weight in small increments. If you can jump 25s or 45s between sets, your working weight isn’t hard enough. The sweet spot for muscle growth is adding 2-5- maybe 10 lbs at a time – just enough to challenge you without breaking form.
    • Slow down the eccentric phase. Lowering the weight with control creates more muscle tension and leads to better gains. Don’t just drop the weight – fight against it. Oh, if you’re the Billy Badass that drops the deadlift bar at the top? You’re a half repper. Lower that shit right, dingleberry.

    Your body is capable of far more than your mind tells you. Train with intent, push your limits the smart way, and trust the process.

    Your goal? Get stronger. Get more athletic. Stay mobile. Feel good. Stop complicating it – lift, move, recover, and repeat. That’s it.

    4. Sleep & Stress: The Silent Killers

    This should be number 1, honestly. You can have the best diet and training plan, but if you’re running on four hours of sleep, training 7 days a week, and stressing out 24/7, you’re fighting an uphill battle.

    • Get at least 7-9 hours of sleep. This isn’t negotiable. Your body needs it for muscle recovery, brain function, and hormonal balance. Ditch the late-night scrolling and set up a wind-down routine that actually helps you rest. If you’re a new parent? I feel for you. We’re in this together, pal.
    • Reduce mental clutter. Chronic stress throws your body into survival mode, making it harder to lose fat, build muscle, and just feel good. Find ways to reset – deep breathing, movement, sunlight, laughter. When you clear out the unnecessary, you’ll realize how much energy it took to keep that stress running in the background of your life!
    • Protect your energy. Pay attention to what (or who) drains you. If your environment is stressful, full of negativity, or chaotic, it’s going to affect everything – your workouts, your food choices, your mood. Boundaries, anyone?

    Your nervous system runs the show. If you’re constantly running on stress hormones, your body won’t prioritize fat loss, muscle growth, or optimal digestion. Learn to unwind, and you’ll get better results across the board. Recovery is just as important as training – don’t underestimate the power of rest.

    5. Execution: How to Actually Stick to This

    Motivation is cool, but discipline is better. Keep things simple and make them part of your lifestyle:

    • Plan your meals. Not 37 tupperware containers, but have a general idea of what you’re eating so you don’t rely on impulse choices. Always have the staples on hand so it’s easier to make the right choice (ie prepped protein, veggie, etc).
    • Train when you say you will. Treat it like an important meeting. No excuses. Put it on your calendar for the household to see. Get your littles involved. Be the leader in your family.
    • Remove decision fatigue. Create repeatable habits – same breakfast, same workout time, a few go-to meals. The less you have to think, the easier it is to stay consistent. A functional health note: PLEASE rotate your foods every week or two – diversity is incredibly important for your overall health. Without diversity, you’re leaving so much on the table.
    • Track the right things. Progress isn’t just the number on the scale. Pay attention to strength, energy levels, digestion, mood, skin, and sleep quality.
    • Don’t let a bad day turn into a bad week. Messed up a meal? Skipped a workout? Get right back on track. The biggest mistake is quitting just because things weren’t perfect.

    The key is to build momentum and remove friction. The easier you make things for yourself, the less willpower you need to rely on. Success isn’t built on grand gestures – it’s built on small, repeatable habits done over time. Consistency beats intensity every time – show up, do your best, and keep moving forward. The PROGRESS is in the PROCESS.

    Final Thoughts: You Already Know What to Do

    Give yourself credit. You know these things. Most people already know how to get healthier – they just don’t execute. This isn’t about finding a magic trick. It’s about simplifying, committing, and actually doing the work.

    No more overcomplicating. No more excuses.

    Just Take Action & Keep It Simple.

    Love yourself enough to treat your vessel well. It will overflow into every other part of your life.

    • Need coaching? [Click here.]
    • Follow me on Instagram for no-BS fitness & nutrition tips: @coachmusclenugget @limitlesshealthandperformance
    • Want more simple, effective fitness & health content? Stick around – I’ve got plenty more coming your way.
    • For 20% off quality supps, check out Titan Nutrition! Use this link or add BRIT20 at checkout. Will do a deep dive on HMB soon!

    Until next time,

    Britt Larson

    www.limitlessphysiques.com

    Disclaimer: This is not medical advice. I’m not a doctor. I’m not your doctor. If you have specific health concerns, consult a professional.

  • Why You Keep Failing at Fitness (And How to Fix It)

    Why You Keep Failing at Fitness (And How to Fix It)

    Britt Larson, Functional Health, IFBB Pro. February 10, 2025.

    The Harsh Truth About Fitness Failure

    Let’s be real – if getting in shape was just about knowing what to do, everyone would have abs by now. The internet is full of professionals, right? Free workouts, meal plans, advice, all the things! Yet most people still struggle.

    It’s not because you’re lazy. (It could be, but we’re focusing on the positive here)
    It’s not because you lack motivation.

    The real reasons people fail?
    • The all-or-nothing trap: You either go 100% or quit completely.
    • Focusing on the wrong things: Weight over body composition, cardio over muscle, motivation over habits.
    • Misinformation about nutrition: Thinking you’re eating “healthy” but constantly feeling stuck.
    • No structure or accountability: Winging it instead of following a real plan.

    If you’ve ever felt frustrated, stuck, or like you’re failing, let’s break down what’s actually holding you back – and some ways of how to fix it.

    1. The ‘All or Nothing’ Mentality is Keeping You Stuck

    Have you ever started a fitness plan and told yourself, This time, I’m doing everything right – clean eating, six workouts a week, no sugar – no excuses!!

    At first, it feels great. You’re locked in, committed. You’ve told everyone on social media and maybe even started getting somewhere.. But then…

    THEN..
    • You miss a workout and in creeps the guilt.
    • You eat one “bad” meal and think, I ruined it. Shame.
    • You tell yourself, I’ll start over Monday. Yeah, but it’s only Wednesday, my dude.

    Then Monday comes… and the cycle repeats.

    Does This Sound Familiar?

    Maybe you’ve done this before – gone all-in, bought all the supplements, the fancy shoes and name brand leggings, only to crash and burn. The problem isn’t specifically that you lack discipline. It’s deeper than that. The problem is the mindset that you’re trying to be perfect instead of consistent.

    The Fix: 80/20 Instead of Perfection

    What if, instead of aiming for perfect, you simply aimed for better?

    • 80-85% whole, nutrient-dense foods – lean proteins, veggies, quality carbs.
    • 15-20% flexibility – the foods you love, in a way that fits your goals.

    One off-track meal doesn’t ruin progress. But quitting because of it does. The people who succeed aren’t perfect – they’re just the ones who keep going. Like the tortoise and the hare, we know who crosses the finish line first in that story. 🙂

    2. You’re Focusing on the Wrong Metrics

    Most people measure success by weight on the scale and how sweaty they get at the gym.

    Here’s the problem:

    • The scale doesn’t tell you if you’re losing fat or muscle. It also doesn’t know if you have to poop or just had a big glass of water. The scale JUST gives you a number. No more, no less.
    • A tough workout doesn’t mean an effective one. An hour of straight jumping jacks. Work? Yes. Effective? I’d disagree.
    • Weight loss ≠ body recomposition. A 130lb person at 16% body fat looks very different from a 130lb person at 35% body fat.

    Have You Ever Done This?

    Maybe you’ve been killing your workouts, eating well, and feeling stronger – but the scale hasn’t budged, so you assume you’re failing. I mean, your clothes are fitting better, your friends have mentioned how much brighter your skin looks and you can run further than you ever have before. The scale though – you’re probably failing, right?

    Or you’ve done endless cardio, lost weight, but your body still feels soft instead of lean. What gives?

    The Fix: Shift Your Focus to Strength & Body Composition
    • Track progress photos, measurements, and how your clothes fit. Once every week or two weeks. You’d be amazed at how cool it is to see your progress AND it pumps you up to keep going!
    • Focus on getting stronger, not just burning calories. Strength leads to muscle and muscle leads to curves (and extra calorie burn!).
    • Muscle = metabolism. The more you build, the leaner you look even at the same weight.

    When you stop chasing a smaller number and start chasing a stronger body, everything changes because the habits are different. The progress is in the daily habits.

    3. You’re Eating “Healthy” But Still Struggling

    Think back to a time when you felt like you were doing everything right with food but still weren’t getting results.

    Maybe you were:
    • Not eating enough → Your metabolism then adapted by slowing down.
    • Eating way too much without knowing it → Excess means fat storage.
    • Relying on “healthy” packaged foods → Full of preservatives, hidden sugars, calories, and gut disruptors. Often, packaged foods have a discrepancy between what’s on the label and what the actual calorie and macro counts are.
    • Skipping meals and then overeating later → Leading to cravings, bloating, and inconsistency.

    The Problem with Convenience Foods

    Most “healthy” packaged foods are designed to last on a shelf, not fuel your body. They’re loaded with stabilizers, seed oils, and synthetic additives that can mess with digestion, hormones, and metabolism.

    Some common culprits you might be relying on:

    ❌ “Healthy” granola bars – Usually just candy bars with a marketing twist. Loaded with cheap syrups, seed oils, and low-quality protein.
    ✅ Swap for: A protein shake with a handful of raw nuts + a piece of fruit, or a homemade protein ball with nut butter, oats, and honey.

    ❌ Flavored oatmeals and cereals – Packed with added sugars and artificial flavors that spike blood sugar and leave you hungry an hour later.
    ✅ Swap for: Plain oats with cinnamon, fruit, and a scoop of protein powder or egg whites on the side.

    ❌ Low-calorie frozen meals – Marketed as “fit” or “lean,” but they’re often low in protein, high in preservatives, and leave you feeling unsatisfied.
    ✅ Swap for: Prepping your own protein + carb + veggie combo in bulk (grilled chicken, roasted sweet potatoes & Brussel’s sprouts).

    ❌ Deli meats and pre-seasoned chicken – Sounds healthy, but most are pumped with sodium, preservatives, and hidden sugars. Something-something about nitrates that we should minimize.
    ✅ Swap for: Cooking fresh chicken, turkey, or grass-fed beef with simple spices like salt, pepper, and garlic. Throw a roast in the InstaPot with veggies and seasonings, it’s easy and better!

    ❌ Sports drinks and energy drinks – Marketed as performance-boosting, but full of artificial sweeteners, dyes, and unnecessary stimulants.
    ✅ Swap for: Electrolytes without fillers (LMNT, Redmond Re-Lyte) or simply water with a pinch of sea salt and lemon.

    Instead of relying on these, build meals with real, one-ingredient foods—not just whatever’s labeled as “healthy” in a box.

    What to Eat Instead: Whole, Colorful Foods

    Think one-ingredient foods:
    ✔ Proteins: Chicken, salmon, grass-fed beef, turkey, eggs
    ✔ Healthy fats: Avocados, olive oil, nuts, seeds
    ✔ Slow-digesting carbs: Sweet potatoes, quinoa, wild rice, whole or steel-cut oats
    ✔ Fiber & gut health: Leafy greens, berries, cruciferous veggies, colorful peppers

    Not only will you feel better, but your metabolism and digestion will work with you, not against you.

    4. You Rely on Motivation (You Mean, Captain Unreliable?)

    You know that rush of excitement when you start something new? That feeling that this time, I’m REALLY going to do it?

    Then… life happens.

    • Work gets stressful.
    • You get tired.
    • The motivation fades.
    • You get… gasp bored. (Some of the most effective programs are, indeed, the boring ones)

    And when motivation fades, so does consistency.

    Have You Ever Thought, “I Just Need More Motivation”?

    The problem is, motivation isn’t what gets results – systems do.

    The Fix: Build Systems, Not Just Hype
    • Set bare minimums – even if it’s just a 20-minute walk, do something. Some minimums for me are: 1 mile. 1 chapter. 1 hour. It’s a low bar to entry and that means an easy win – even on the days where it DOESN’T feel “easy.”
    • Make fitness part of your identity (I train because it’s who I am, not just something I do).
    • Focus on habits, not just results. Small actions, repeated daily, lead to big change. The PROGRESS is in the PROCESS.

    5. You Don’t Have a Plan or Accountability

    If you’ve ever felt stuck despite “trying everything,” ask yourself – do you have a real plan, are you just tinkering around guessing, or are you waiting to get everything PERFECT before you start?

    • Do you track your progress? Or just hope it’s working?
    • Do you have structure? Or are you doing random workouts with no progression?
    • Do you have accountability? Or do you quit when life gets in the way?

    Does This Sound Familiar?

    You start strong, but without a clear plan, you lose direction. No one’s checking in, and it’s easy to let yourself off the hook.

    The Fix: Get Clear on Your Process
    • Follow a structured plan – not just random workouts.
    • Track progress weekly (measurements, strength, habits, mood).
    • Find accountability – a coach, a community, or a training partner.
    • When writing your to-do each week – add a completion date next to each item.

    The people who succeed aren’t winging it. They have a system that keeps them on track, even when motivation is low.

    The Only Real Way to Stop Failing at Fitness

    Most people don’t fail because they’re lazy.
    They fail because they’re stuck in bad systems, chasing the wrong things, and making it WAY harder than it needs to be.

    The fix?


    ✅ Drop the all-or-nothing mentality. It sucks.
    ✅ Focus on building muscle, not just burning calories or whatever the scale says that day.
    ✅ Eat like an adult (real food, not just convenience foods like bars, powders, and microwave meals – learn how to cook to make food *taste good*, too!)
    ✅ Build systems, not just chase motivation. When motivation isn’t there – just show up.
    ✅ Get accountability – don’t go at it alone.

    Next week, I’ll be breaking down the “Keep It Stupid Simple” plan – because fitness doesn’t need to be complicated, just effective. If you’re tired of second-guessing every decision, I got you pal.

    But in the meantime, I’d like you to say something to yourself. I MEAN IT. Don’t roll your eyes! I want you to say this with intention and actual care, because you SHOULD CARE about yourself.

    “I am choosing to love myself enough to do what’s best for my health. That means taking action by putting effort into what goes into my body, mind, and soul – not just winging it and hoping for the best.”

    ask yourself: What’s ONE small change I can commit to this week? 

    It all adds up. 🙂

    And hey, if you’re tired of overcomplicating fitness and want a real, sustainable plan that works for your body and your life, let’s talk.

    🔗 [Limitless Health and Performance]

    Don’t forget – next week, I’m dropping the “Keep It Stupid Simple” plan. No fluff, no nonsense, just a straight-up guide to getting it done without losing your mind. Stay tuned!

    Until then – lift, eat like an adult, and be consistent.

    Britt Larson

    Functional Health, IFBB Pro – Limitlessphysiques.com

    @coachmusclenugget @LimitlessHealthandPerformance

    Disclaimer

    This article is for educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Always consult with a healthcare provider before making any major changes to your diet, exercise, or supplement routine—especially if you have pre-existing conditions.

  • Unwinding the Lie: Why Alcohol Isn’t the Relaxation You Think It Is

    Unwinding the Lie: Why Alcohol Isn’t the Relaxation You Think It Is

    This won’t be a popular opinion – but it’s a necessary one to shed light on.

    Britt Larson, Functional Practitioner, January 20, 2025

    Uncorking the Truth About Alcohol and Your Body

    They say a glass of wine a day keeps the doctor away – but what if it’s bringing you closer to them instead?

    For years, alcohol has been marketed as the perfect companion for relaxation, fun, and even heart health. A glass of wine to unwind? Sure! You’ve had a long day and it feels soothing in the moment, right? But here’s the kicker: that calm is short-lived, and the damage can last far longer.

    From disrupting your sleep and hormones to irritating your gut lining, alcohol might be why you wake up groggy, bloated, or more anxious. Let’s break down the myths, dig into the science, share relatable moments, and explore healthier alternatives that truly support your body and mind.

    Don’t care much about the details? Skip to the end for healthy habit swaps that you can apply tonight when you’re feeling like reaching for that glass.

    The Science of Alcohol’s Impact on the Body

    Liver Damage and Toxic Byproducts

    When you consume alcohol, your liver processes it into acetaldehyde, a toxic compound. Acetaldehyde is 10-30 times more toxic than alcohol itself and can’t linger in your system for long without causing harm. Your liver uses enzymes like alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH) to break it down into less harmful substances.

    The problem? Your liver has a processing limit and acetaldehyde accumulates, damaging liver cells and triggering inflammation.

    That flushed, overheated feeling after a couple of drinks? That’s acetaldehyde buildup! And your body struggles to clear it out.

    Why It Matters:

    Over time, chronic alcohol use overwhelms the liver, leading to conditions like fatty liver disease and cirrhosis. This toxic overload also promotes systemic inflammation, contributing to fatigue, brain fog, and even skin conditions like rosacea.. Not to mention spilling over into your other bodily systems!

    Hormonal Disruption

    Alcohol disrupts key hormones, affecting cortisol, melatonin, and reproductive hormones:

    • Cortisol (The Stress Hormone): Alcohol initially lowers cortisol, which feels relaxing. But this effect is short-lived, as your body compensates with a cortisol spike once alcohol is metabolized. Chronic alcohol use can lead to elevated baseline cortisol levels, leaving you in a constant state of stress.
    • Melatonin (The Sleep Hormone): Alcohol interferes with melatonin production by suppressing the activity of the pineal gland. This effect is significant enough to alter your circadian rhythm, leading to poor-quality sleep even if you fall asleep faster.
    • Reproductive Hormones: Alcohol raises estrogen and lowers testosterone. This imbalance contributes to mood swings, fatigue, muscle loss, and weight gain in both men and women.

    Ever notice how your heart races in the middle of the night after a few drinks? That’s your cortisol spiking, leaving you wide awake at 3 a.m. Add suppressed melatonin, and you’re in for a restless night!

    Why It Matters:

    This hormonal disruption creates a ripple effect:

    • Mood Swings: Cortisol and hormonal imbalances leave you feeling more anxious or irritable.
    • Energy Crashes: Poor sleep and cortisol-driven sugar cravings drain your energy.
    • Weight Changes: Elevated estrogen promotes fat storage, especially in the abdomen.

    Gut Lining and Inflammation

    Alcohol damages the gut lining, contributing to intestinal permeability (leaky gut – yeah, despite influencers using leaky gut to shill expensive and under-dosed greens powders, it’s a real thing!). It kills off beneficial bacteria while allowing harmful bacteria to thrive, creating gut dysbiosis. Over time, this imbalance promotes systemic inflammation and even autoimmune disorders. There’s so much truth in the phrase, “It starts with your gut.”

    That bloated, sluggish feeling after a night of drinking? It’s not just dehydration – it’s your gut lining responding to alcohol-induced irritation and inflammation.

    Why It Matters:

    A compromised gut impacts everything from digestion to mood and immunity. Symptoms of gut disruption include:

    • Bloating and irregular bowel movements.
    • Brain fog and fatigue due to increased endotoxin absorption.
    • Skin issues like eczema or acne, as inflammation manifests externally.

    Sleep Deprivation Disguised as Drowsiness

    While alcohol can make you drowsy, it inhibits deep sleep and REM cycles by suppressing GABA and melatonin. REM sleep is essential for emotional processing and memory consolidation, while deep sleep allows your body to repair and detoxify.

    Ever wake up exhausted despite sleeping for 8 hours after drinking? That’s because alcohol robbed you of REM sleep, leaving you unrested.

    Why It Matters:

    Chronic sleep disruption impairs cognitive function, emotional resilience, and overall health. Without sufficient deep sleep, your body struggles to recover from stress, leading to mood swings, slower metabolism, and heightened inflammation.

    Why Alcohol Feels Calming (But Isn’t)

    Alcohol works by enhancing the activity of GABA, your brain’s primary calming neurotransmitter. GABA is great! Think of it as your brain’s natural brake system – it slows down overactive neurons, reducing feelings of stress and anxiety. Alcohol gives GABA a temporary boost, which is why the first sip can feel like a wave of relief washing over you.

    But here’s the catch: your brain quickly compensates for alcohol’s effects by increasing excitatory chemicals like glutamate, which have the opposite effect. This creates a rebound effect, leading to heightened anxiety, irritability, or even insomnia a few hours later.

    That “wine o’clock” feeling of calm after a long day? It’s a chemical illusion. Hours later, you might feel restless, experience racing thoughts, or have a nagging sense of unease as your brain’s chemistry readjusts.

    Why It Matters:

    The short-lived relaxation comes with a long-term cost:

    • Increased Anxiety: Alcohol lowers your natural GABA production over time, making it harder to calm down without external help.
    • Sleep Disruption: The rebound effect often triggers cortisol spikes and restless sleep.
    • Dependency Risk: The more you rely on alcohol to calm your nerves, the more your brain associates relaxation with drinking, creating a habit loop.

    The Myth of Red Wine’s Health Benefits

    Red wine’s reputation as a health elixir hinges on resveratrol, an antioxidant found in grape skins. While it’s true that resveratrol has potential heart-protective benefits, the dose in a single glass of wine is minuscule compared to the amount used in scientific studies.

    For example, the average glass of red wine contains 1-2 mg of resveratrol, but studies demonstrating its benefits use doses of 150-500 mg. Meanwhile, the alcohol in wine contributes to inflammation, oxidative stress, and hormone disruption.

    You’ve probably heard someone say, “A glass of wine is good for your heart.” In reality, the amount of wine you’d need to consume for resveratrol benefits would cause far more harm than good.

    Why It Matters:

    • Inflammation: Alcohol increases inflammatory markers, negating any antioxidant benefits.
    • Misleading Health Claims: Focusing on wine for resveratrol distracts from better sources, like blueberries, dark chocolate, or supplements.
    • Systemic Damage: Even small amounts of alcohol can increase the risk of cardiovascular disease, liver damage, and hormonal imbalance.

    Genetic Factors and Alcohol

    Your genetic makeup (I’m a little obsessed with genetics, but let’s continue) plays a significant role in how your body processes alcohol. Two key genetic variants are:

    • ALDH2 Deficiency: Found in some East Asian populations, this variant slows the breakdown of acetaldehyde, the toxic byproduct of alcohol. People with this deficiency experience flushing, nausea, and severe hangovers even after small amounts of alcohol.
    • ADH1B Variant: This variant speeds up the conversion of alcohol into acetaldehyde, leading to faster intoxication and a higher toxic load on the body.

    Additionally, genetic predispositions to conditions like anxiety or addiction can make alcohol more harmful for some individuals. For example, those with heightened cortisol reactivity may find alcohol exacerbates their stress over time.

    If you’ve ever wondered why some people can drink more without hangovers while others feel terrible after one drink, it’s likely genetic. Those with an ALDH2 deficiency are at higher risk of long-term damage from alcohol.

    Why It Matters:

    Understanding your genetics can empower you to make informed decisions. For some, even moderate alcohol use can lead to:

    • Increased Cancer Risk: Acetaldehyde is a known carcinogen.
    • Heightened Hangovers: Faster alcohol metabolism creates a higher toxic load.
    • Greater Stress Sensitivity: For those prone to anxiety, alcohol worsens stress responses over time.

    Action Steps: Rewriting Your Nightly Ritual

    Alcohol might feel like a quick fix, and don’t get me wrong – I’m not here to be a fun sucker – but its long-term effects on your hormones, gut, sleep, and overall health are far from relaxing. The good news? You have the power to create rituals that truly nourish your mind and body.

    When the urge to pour a drink hits, try these instead to create lasting relaxation and improve your health:

    Evening Rituals for Calm

    1. Tea Time: Brew calming herbal teas like chamomile, valerian root, or passionflower to naturally boost relaxation. One of my FAVORITES is Tulsi Rose Tea.
    2. Breathwork: Practice the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This activates your parasympathetic nervous system. Additionally, you can place a finger in each ear and lightly press down, the pressure helps relax the vagus nerve.
    3. Warm Shower or Bath: Add Epsom salts for a dose of muscle-relaxing magnesium and create a spa-like experience.

    Stress Relief and Emotional Support

    1. Weighted Blanket: Simulates the calming effects of a hug, lowering cortisol and easing anxiety.
    2. Connection Time: Call or text a loved one to share your thoughts or enjoy a lighthearted chat.
    3. Journaling: Write down three things you’re grateful for or list any worries with actionable steps.

    Healthier Alternatives for “Wine O’Clock”

    1. Mocktails with a Twist: Opt for adaptogenic or magnesium-based drinks to wind down naturally (recipes below).
    2. Creative Outlets: Engage in activities like painting, knitting, or gardening to shift your focus and energy.
    3. Post-Dinner Walk: A 10-15 minute stroll aids digestion, lowers stress, and clears your mind. It doesn’t even have to be around dinnertime, just get out and walk. You feel like sipping? Get out for some stepping! 🙂

    Simple Movement to Shift Your State

    1. Gentle Stretching or Yoga: Loosen tension with calming poses like child’s pose or seated forward folds. A good resource for free Yoga is DoYogaWithMe.com – hundreds of free QUALITY videos, and a paid subscription is less than $14 a month (that’s less than a gym membership!). *Not sponsored or affiliated, I’ve just loved the website and have used it for the last 5-6 years.
    2. Guided Meditation: Use apps like Calm or Insight Timer to guide you through relaxation techniques. Youtube has quite the offerings to find the vibe you feel good with. Marisa Peer puts out some great meditations, too!

    Mocktail Recipes for Relaxation

    1. Magnesium Calm Cooler

    • 8 oz sparkling water
    • 1-2 tsp magnesium powder (I love Natural Calm in the Raspberry Lemon flavor!)
    • 1 tbsp fresh lime juice
    • Optional: 1-2 drops lavender extract

    2. Adaptogen Bliss Blend

    • 8 oz almond or oat milk (warm if preferred)
    • 1 tsp ashwagandha powder
    • 1/2 tsp cinnamon
    • 1 tsp honey

    3. Golden Moon Tonic

    • 8 oz unsweetened coconut milk
    • 1/2 tsp turmeric
    • 1/4 tsp ginger powder
    • 1 tsp honey
    • 1/2 tsp reishi mushroom powder (Check the label – Fruiting Body is what you want, and NO proprietary blends! Make sure the company is transparent here.)

    4. Tart Cherry Spritz

    • 8 oz sparkling water
    • 2 oz tart cherry juice
    • 1 slice of fresh orange
    • Optional: Add a sprig of rosemary for a fragrant twist

    Next time you’re tempted to pour a drink, try a magnesium mocktail, a soothing tea, or even a few minutes of breathwork instead. By swapping harmful habits for restorative ones, you’ll wake up feeling refreshed, clear-headed, and ready to take on your goals.

    Your evenings deserve better than a quick fix. Choose nourishment, choose calm, and most importantly, choose you! 🙂

    Your health deserves better than a quick fix. Start prioritizing true relaxation and nourishment in your evenings. Try one of the healthy habit swaps or mocktail recipes today, and experience the difference for yourself.

    Need Help With A Plan of Action?

    Do you need personalized guidance to create a lifestyle that supports your health and fitness goals? Let’s work together! Whether it’s managing stress, optimizing your diet, or building habits that last, I’m here to help.

    Click here to learn more about coaching services with Limitless Health and Performance

    👉 Follow me on Instagram (@coachmusclenugget @limitlesshealthandperformance) for more tips, recipes, and insights!

    Yours In Health,

    Britt Larson, Functional Practitioner, IFBB PRO

    LimitlessPhysiques.com

    Disclaimer

    The information provided in this article is for educational purposes only and is not intended as medical advice. If you have concerns about your alcohol consumption or its effects on your health, please consult with a healthcare professional. Any lifestyle or dietary changes should be discussed with your doctor, especially if you have underlying medical conditions or are taking medications.

    Citations
    1. Emanuele, M. A., & Emanuele, N. V. (2001). Alcohol’s effects on the hypothalamic-pituitary-gonadal axis. Alcohol Research & Health, 25(4), 282–287.  https://pubmed.ncbi.nlm.nih.gov/11816668/
    2. Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol Research & Health, 25(2), 101–109.  https://pubmed.ncbi.nlm.nih.gov/11584547/
    3. Bishehsari, F., Voigt, R. M., & Keshavarzian, A. (2017). Alcohol and gut-derived inflammation. Alcohol Research: Current Reviews, 38(2), 163–171.  https://pubmed.ncbi.nlm.nih.gov/28988574/
    4. Smoliga, J. M., Baur, J. A., & Hausenblas, H. A. (2011). Resveratrol and health – A comprehensive review of human clinical trials. Molecular Nutrition & Food Research, 55(8), 1129–1141. https://doi.org/10.1002/mnfr.201100143
    5. Edenberg, H. J. (2007). The genetics of alcohol metabolism: Role of alcohol dehydrogenase and aldehyde dehydrogenase variants. Alcohol Research & Health, 30(1), 5–13.  https://pubmed.ncbi.nlm.nih.gov/17718394/
    6. Stephens, M. A. C., & Wand, G. (2012). Stress and the HPA axis: Role of glucocorticoids in alcohol dependence. Alcohol Research: Current Reviews, 34(4), 468–483. https://pubmed.ncbi.nlm.nih.gov/23584108/
    7. Danel, T., & Cermakian, N. (2009). Alcohol, light exposure, and circadian rhythms: Interactions and implications for humans. Alcohol and Alcoholism, 44(5), 511–519. https://doi.org/10.1093/alcalc/agp033
  • How Genetic Testing and Personalized Nutrition Transformed My Health (and Can Change Yours Too)

    How Genetic Testing and Personalized Nutrition Transformed My Health (and Can Change Yours Too)

    Discover how genetic testing helped me overcome health challenges, become a mom, and create a personalized nutrition plan. Learn how it can transform your health too! (Written by Britt Larson, Functional Practitioner, January 6, 2025 – Happy New Year!)

    In the rapidly advancing field of health and wellness, genetic testing has emerged as a revolutionary tool to personalize nutrition plans. By understanding an individual’s genetic blueprint, practitioners can create tailored dietary recommendations that optimize health outcomes. This approach, often referred to as nutrigenomics, focuses on the interaction between genes and nutrients, offering insights into how genetic variations can influence nutrient metabolism, absorption, and utilization.

    Genetic Variations and Nutrient Absorption

    One of the most significant benefits of genetic testing is identifying variations, or single nucleotide polymorphisms (SNPs), that affect nutrient absorption and metabolism. For example, the MTHFR (methylenetetrahydrofolate reductase – we just call it what it is – the MTHFR!) gene is critical for converting folic acid into its active form, 5-MTHF, which is essential for methylation processes, DNA synthesis, and detoxification. Variants in the MTHFR gene, such as C677T and A1298C, can lead to reduced enzyme efficiency, potentially resulting in symptoms like chronic fatigue, headaches, anxiety, depression, and elevated homocysteine levels, which are linked to cardiovascular diseases and other health issues (for me, this looked like two strokes and a heart attack in my early thirties).

    Similarly, the COMT (catechol-O-methyltransferase) gene, which regulates the breakdown of catecholamines like dopamine, epinephrine, and norepinephrine, plays a pivotal role in stress response and cognitive function. Variations in this gene can lead to symptoms such as difficulty managing stress, overthinking, mood swings, or feeling mentally overwhelmed. Nutritional support with magnesium, B vitamins, and stress-management techniques can make a significant difference for individuals with these variations.

    The PEMT (stick with me for another long one – phosphatidylethanolamine N-methyltransferase) gene, another key player, is involved in the production of phosphatidylcholine, an essential component of cell membranes and brain health. SNPs in PEMT can contribute to symptoms like fatty liver, cognitive issues, or difficulty tolerating high-fat diets. Dietary adjustments like increasing choline-rich foods (e.g., organic “happy” eggs and grass-fed liver) can support this pathway.

    BDNF (brain-derived neurotrophic factor) SNPs can influence brain health and resilience. Reduced BDNF activity has been associated with symptoms such as brain fog, low mood, and difficulty with focus or memory. Supporting BDNF through exercise, omega-3 fatty acids, and a nutrient-rich diet can promote cognitive and emotional well-being.

    Scientific Evidence Supporting Nutrigenomics

    Numerous studies underscore the significance of genetic testing in personalized nutrition. A 2019 study published in Nutrients highlighted how genetic variations in the FTO gene, often referred to as the “obesity gene,” can affect weight management strategies. Participants with specific FTO variants responded differently to high-protein diets compared to those without these variants, emphasizing the need for individualized dietary interventions.

    Another study in the Journal of Nutritional Biochemistry explored how APOE gene variations impact lipid metabolism and cardiovascular risk. Individuals with the APOE4 variant, for instance, may benefit from a diet lower in saturated fats to mitigate their increased risk of developing heart disease. Such findings illustrate how genetic insights can refine dietary recommendations and improve health outcomes.

    Practical Applications of Genetic Testing

    Genetic testing enables practitioners to design personalized nutrition plans by addressing specific gene-related vulnerabilities. For example:

    1. Targeted Supplementation: Individuals with MTHFR mutations may require methylated forms of folate and B12 to support methylation and reduce homocysteine levels.
    2. Dietary Adjustments: Those with lactose intolerance-related gene variations can benefit from dairy-free diets and calcium-rich alternatives like fortified plant-based milks.
    3. Stress Management: COMT variants can guide the inclusion of stress-supportive nutrients such as adaptogens, magnesium, and omega-3 fatty acids.
    4. Metabolic Support: Genetic insights into insulin sensitivity, lipid metabolism, and appetite regulation can inform macronutrient distribution and caloric intake.
    5. Brain Health: Addressing BDNF and PEMT variations can support cognitive function and emotional resilience through targeted lifestyle and dietary strategies.

    How Nutrigenomics Saved My Life

    Nutrigenomics didn’t just change my life – it gave me a life I once believed was out of reach. For years, I felt trapped in a cycle of confusion, heartbreak, and exhaustion, repeatedly dismissed by conventional providers who refused to pursue the deeper testing I desperately needed. I endured countless hospitalizations, a growing list of prescription drugs that only made me sicker, and the overwhelming financial and emotional burden of navigating copays, endless clinic waits and visits, and gnarly battles with insurance companies. All this while my anxiety and depression grew into a giant monster that I could barely control – impacting my entire life for years.

    When I discovered genetic testing, everything changed. I uncovered SNPs – like variations in the MTHFR, PEMT, BDNF, DRD2 and COMT genes to name a few – that were directly affecting my health in every way. It was as though I had finally found the missing pieces of a puzzle I’d been trying to solve for years. WOW! I knew there was more under the surface! Before this, I was drowning in unexplained symptoms, trying every diet, supplement, and treatment I could find, only to feel stuck in an endless loop of trial and error.

    With my genetic blueprint in hand, I gained clarity. I began to tailor my lifestyle and nutritional choices to meet my body’s specific needs. I incorporated supplements my body could actually utilize and focused on supporting the biochemical pathways that were unique to me. These adjustments didn’t just improve my quality of life – they changed my destiny.

    After years of being told I would never have a baby and enduring the heartbreak of losing eight pregnancies, I finally experienced the miracle of motherhood. Understanding and supporting my genetics was the key to unlocking the health and resilience I needed. Now, I look at my child and see living proof of the transformative power of personalized nutrition and the life-changing insights of nutrigenomics. This journey has fueled my passion for helping others uncover their unique genetic blueprints, empowering them to overcome health challenges and create the lives they deserve – just as I have.

    Why Testing for MTHFR, COMT, PEMT, and BDNF Matters

    Testing for MTHFR and COMT gene mutations is particularly important due to their widespread influence on health. MTHFR mutations affect approximately 30-50% of the population, making it one of the most commonly tested genes in functional health settings. Addressing these mutations can improve energy levels, mental health, and cardiovascular function.

    COMT, on the other hand, is a key player in stress resilience and cognitive health. Identifying variations in this gene can help practitioners recommend lifestyle and dietary changes that enhance mental clarity and emotional balance, such as mindfulness practices and nutrient-dense diets rich in antioxidants.

    PEMT gene variations can highlight the need for specific dietary fats and choline-rich foods to support liver and brain health. Meanwhile, testing for BDNF can provide actionable insights into supporting brain function and preventing neurodegenerative concerns through exercise, diet, and targeted supplementation.

    A Holistic Approach to Personalized Nutrition

    While genetic testing offers valuable insights, it is important to adopt a holistic approach when designing nutrition plans. It’s not a “one-size-fits-all” where you take a quick pill and feel better. Environmental factors, lifestyle choices, and gut health also play crucial roles in nutrient utilization and overall well-being. Combining genetic data with these elements ensures a comprehensive and effective strategy for achieving optimal health. It’s worth it.

    Conclusion

    The integration of genetic testing into personalized nutrition is transforming the way we approach health and wellness. By identifying genetic variations that influence nutrient metabolism and absorption, practitioners can craft targeted dietary and supplement plans that address individual needs. Testing for key genes like MTHFR, COMT, PEMT, and BDNF provides actionable insights, empowering individuals to make informed decisions about their health. As the science of nutrigenomics continues to evolve, the potential for genetic testing to enhance personalized nutrition will only grow, paving the way for more precise and effective interventions. I am HERE for it.

    If you’re ready to take the next step toward understanding your genetic blueprint and transforming your health, I invite you to explore the possibilities with me and 3×4 Genetics. Through our testing and personalized guidance, we can create a plan that aligns with your unique needs and goals. Reach out today to learn more about how our genetic programming can support your journey to optimal wellness.

    In Good Health,

    Britt Larson – Functional Medicinal & Nutritional Medicine, IFBB PRO

    www.limitlessphysiques.com

    @limitlesshealthandperformance @coachmusclenugget

    Disclaimer: I am not a medical doctor (MD) or a registered dietitian (RD). The information provided in this article is for educational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or health regimen.

    References:

    1. Phillips, C. M. (2019). Nutrigenetics and metabolic disease: Current status and implications for personalised nutrition. Nutrients, 11(1), 676.
    2. Corella, D., & Ordovás, J. M. (2019). Interactions between dietary polyunsaturated fatty acids and genetic variants in lipid metabolism: A review. Journal of Nutritional Biochemistry, 26(2), 429-439.

  • Doing the Right Thing for Your Goals & Health: Tips for Taking Action

    Doing the Right Thing for Your Goals & Health: Tips for Taking Action

    By Britt Larson, IFBB Pro & Functional Health Practitioner

    When it comes to achieving our health goals, or, ANY goal, really – productive action is key.

    Whether it’s losing weight, building muscle, maintaining a healthy lifestyle, or going for that job promotion, doing the right thing is a critical component in achieving anything truly worth having in life as well as optimal health and wellness.

    But how do we make sure we’re doing the right thing? And how do we make sure we’re consistent with our efforts?

    Well, to your credit – you DO “know better,” I mean, TRULY, you do! You know that you should probably order the grilled meat over having a giant platter of cheesy nacho fries.. And you know you SHOULD be active, instead of being married to Netflix & the couch.

    In this blog post, I’ll be sharing some tips and actionable steps you can take (((RIGHT NOW))) to help you start doing the right thing and achieve your health goals.

    1. Start Small

    One of the biggest mistakes people make when trying to achieve their health goals is trying to do too much too soon.

    Good intentions are everywhere – it’s the FOLLOW THROUGH and action that count. We know this, maaan!

    If you are someone who can do giant lifestyle hauls, then go for it. But, if you’re like most of us, it takes some time to get acclimated.

    This is where we decide that starting somewhere and putting 100% effort into that, is more important than having this perfect plan that you follow 0% of. So! Instead of making big huge, SKEERY, drastic changes? Start with small, manageable steps that you can consistently follow through on.

    For example, instead of committing to an intense ass-kicking workout plan five days a week, start with a 15-minute daily walk or jog around your neighborhood. The idea is to create a habit of doing something, rather than focusing solely on the result.

    If you feel that this is silly? Just know that you aren’t alone.

    We’ve all seen the popular images of the guy running with the caption of “no matter how slow you go, you’re still lapping everyone on the couch.” I agree! that image motivates the hell out of me because I know how much effort he’s putting into it. He’s choosing healthy habits, and we all start somewhere.

    So if you feel a certain way about starting, just know that most of us have felt that way and by choosing to commit to doing right by yourself, the things that were once hard become easier because you get stronger AND you should be damn proud of you. Heck, I know I’m proud of you and I probably don’t even know you (yet!).

    2. Create a Plan

    Setting achievable goals and creating a concrete plan is essential to make sure you’re doing the right thing. Be aware of NOT focusing solely on the OUTCOME (for instance, if you’re trying to lose weight, don’t just set a goal of losing 1-2 pounds per week). Focus on the lifestyle habits that will get you there, like “I will go outside and be active for 20 minutes per day Tuesday through Sunday.” And “At Breakfast and Lunch I will trade half of my big portion of rice for my favorite steamed veggies.”

    The reason is, it’s in our daily habits, our actual lifestyle that the outcome lies. If you want to be a “fit endurance runner,” then you do what those individuals do – but even more, you don’t just become one overnight.

    It is with daily effort and building onto those habits each day. Going from running 0 miles per week to 50 can wreak more havoc on you than you might expect! If you burn yourself out in the beginning, you likely won’t be around for the long game.

    Next, create a meal plan that’s nutritious and sustainable and commit to sticking to it. If you have a gym membership, consider scheduling your workouts in advance, so you have a set schedule that you can adhere to.

    3. Find an Accountability Partner

    One excellent way to stay committed and motivated is to find a friend, family member, or a coach to hold you accountable for your actions. Having someone who shares your goals and who can provide support and encouragement when you’re feeling stuck or down is incredibly helpful. They can also help you stay on track and remain consistent with your efforts. A lot of us know more than we think when it comes to “doing the right thing” as far as eating protein, getting active, etc – but one thing I get quite often in my practice is that people really enjoy the accountability and having someone who believes in them.

    As their coach, in addition to listening and providing feedback, I help remind them of their why and I share with them exactly what I see from an outside perspective.

    By having someone with you on this journey, it holds you to another standard. For some reason it’s easier for us to break the promises to ourselves, but we don’t want to let others down. Since we know this, we can use this knowledge to our advantage and set ourselves up for success with a buddy!

    4. Celebrate Your Wins!

    Celebrating your wins, no matter how “small” you might think they are, is a crucial part of staying motivated. I honestly wish I would have done this more during my professional bodybuilding career, so I always make sure to remind others to CELEBRATE all of the efforts – along with celebrating the ones around you who have supported you along the way.

    A lifestyle change is not ever really just about you, it inevitably changes the things you do day to day which impact your circle. Show yourself love and show your peeps love by celebrating it all.

    Recognize and appreciate your efforts, and take time to reflect on the milestones you’ve achieved so far. For example, if you’ve been consistently eating healthy and working out for a few weeks now, treat yourself to a massage, a new workout outfit, or a spa treatment.

    I’d encourage the “treat” to not be so food focused, because if you aren’t careful, it could lead down a dangerous road (maybe cravings, food obsessions, binging, etc) of self- sabotage.

    5. Don’t Give Up

    Finally, one of the critical things you must remember when it comes to doing the right thing is to never give up. Let’s be honest – there will be days that are going to absolutely suck. There will also be days where you feel on top of the world.

    It’s all normal.

    Go into this knowing that there will be setbacks, obstacles, and moments where you might feel like quitting. But remember, these are all part of the journey.

    Motivation is fleeting, which is why we need to become clear about the underlying reasons of WHY we started to begin with. When someone simply tells me, “I just want abs.” I immediately refer back to the question, “WHY do you want this?” because the whole “abs” thing is fleeting, we never really only want “abs,” we want the FEELING that we think those abs are going to give us. Does achieving abs, to you, signal success? Health? What is it that you want from the thing you are trying to achieve? As someone who has had those glorious shreds for a good period of time – abs alone didn’t make me happy. I looked cool as heck, yeah! But if I’m being transparent here, it felt empty, and surface level to me. They were extremely hard to attain, let alone keep. I also felt pretty bad, health-wise. HOWEVER, the person I became through the triumphs of a difficult challenge? I AM proud of that.

    So again, think about the FEELING you are after behind the thing you think you want and go from there. Do you want abs because the babes dig em? I promise, as a “babe” myself (LOL) who knows many other “babes” that feel the same, I could care less about my person having abs and more about if he is happy with what he is doing and who he is becoming in the process. If I work with someone or even have a deeper friendship with them, they better have more depth to them (like being a better person) than just wanting abs to get babes, haha.

    I digress.

    The point is, you need some meat behind that goal, or it will be too easy to give up on it. The meat is what will keep bringing you the follow through you need on those challenging days.

    For me, my goal at this stage in my life is to be so loving and kind with my body. It carried me through some extremely difficult times and I am so lucky to still be here now. So on this journey, I urge you to PLEASE be kind to yourself as you stay focused on your goals, and keep moving forward. Perseverance, mindfulness and consistency are key ingredients in achieving health and wellness success.

    In conclusion, taking action and doing the right thing isn’t always easy, but it’s essential to achieve optimal health and wellness. By starting small, creating a plan, finding an accountability partner or coach, finding the “meat” of your reasons, celebrating your wins, and not giving up, you can stay consistent and remain motivated to reach your health goals.

    Remember, progress comes from consistent, positive action, so keep taking those small steps, and you’ll soon see the results you desire. When in doubt, pause, and DO THE RIGHT THING. You can’t go wrong.

    If you are someone who would like to take the guesswork out of creating a plan, or maybe you know how to do the thing – but you need an accountability partner/coach, please reach out via the website below (and let me know where you found me!). I’d love to help you.

    5..4..3..2..1.. GO.

    Stay tuned for my Protein Monkey Bread Recipe! Banana, Peanut Butter, Sugar-free Chocolate chips – just in time for the holidays. I should have it out later this week.

    Until next time, friends, live limitless & embrace the adventure!

    COACH B

    http://www.limitlessphysiques.com

    Disclaimer: The contents contained in this blog are not medical advice, and are not intended to diagnose, treat, or cure any health problem and you should always consult a qualified practitioner regarding matters of your health.

  • Memento Mori: A Pathway to a Fuller Life

    Memento Mori: A Pathway to a Fuller Life

    By Britt Larson, IFBB Pro & Functional Practitioner

    I don’t know about you, but as I grow older, I have found myself afraid of things that never truly bothered me before. Flying. Climbing. Jumping into the ocean. The Ocean. Sharks. Lol. It’s not because I’m a sissy, but it’s because I have found that I really love the life I have. My husband, our dogs, our family. These things are so important to me, and I’m terrified of it being yanked away. I had a life-changing health experience and it made me realize that I’ve been holding myself back because of fear.

    I’ve allowed fear to keep me from living my best life and experiencing the things I had truly wanted to do – but chose to sit out on. “Because what if.”

    The reality is: We are born, We also die. Those are facts that we cannot escape. We cannot run nor hide, it simply is. I started thinking about all the things I would do if I didn’t carry this feeling so tightly, and what good could come out of it if I used this as fuel to instead improve my life and have more experiences while I’m here.

    More smiles. More adrenaline. More beauty. More love. That’s where Memento Mori comes in.

    The Latin phrase ‘Memento Mori’ translates literally to ‘Remember that you will die.’ While it may initially seem morbid, I mean, come on.. it feels that way at first- this concept has been utilized throughout centuries as a tool for reflection, humility, and motivation. It serves as a reminder of our mortality, encouraging us to live fuller, more meaningful lives.

    The Origins of Memento Mori

    Originating in ancient Rome, the term ‘Memento Mori’ was reportedly whispered into the ears of victorious generals during their triumph parades, reminding them of their mortality amidst the adulation. In the Middle Ages, it became a common theme in art and literature, often symbolized by a human skull or a decaying figure, to promote a life of piety and humility.

    The Impact of Memento Mori on Our Lives

    Embracing the principles of Memento Mori can have profound effects on how we live our daily lives. Here are a few ways these principles can positively impact us:

    1. Greater Appreciation for Life

    When we remember that our time is finite, we learn to appreciate life more. Every moment becomes precious, and we become more present, savoring experiences rather than rushing through them. That warm cup of tea tastes more satisfying. The touch of your significant other. Sounds throughout the house. Your old dog snoring. The feel of the breeze on your skin, and looking up at the beauty in the sky.

    2. Clarifying Priorities

    Memento Mori helps us focus on what truly matters. When faced with the inevitability of death, petty squabbles, and superficial concerns lose their significance. Instead, we focus on nurturing relationships, pursuing passions, and making a positive impact on the world. Things are put into perspective.

    3. Motivation to Act

    Knowing that our time is limited can be a powerful motivator. It pushes us to act now, rather than postpone our dreams indefinitely. Whether it’s starting a business, writing a book, or traveling the world, the awareness of our mortality can spur us to action. Do you find yourself saying, “I’ll do it tomorrow” or, “I’ll start Monday.” If so, make it a point to DO IT NOW. Whatever it is. Go.

    4. Developing Resilience

    Recognizing that death is a part of life can help us build resilience. It allows us to face loss with grace and find strength in times of adversity. The law of detachment applies here. I think of everything as energy, what’s with me is here with me now, and while I have it I want to make the best of it. Another truth is that there is always a time to part. Be joyous for the moments you had, and be grateful that it was you who got to experience it.

    Embracing Memento Mori: Practical Examples

    One practical application of Memento Mori is setting aside time for regular reflection on our mortality. This could be a quiet moment each morning or a weekly meditation session, where we contemplate our lives in the grand scheme of things.

    Another way to incorporate Memento Mori into our lives is through visual reminders. This could be as simple as a piece of artwork, a photograph, or even a note on your mirror reminding you to make the most of each day.

    To wrap this up, while Memento Mori may seem like a somber concept, it is, in fact, a tool for inspiring a richer, more meaningful life. By remembering our mortality, we can learn to live not in fear of death, but in celebration of life.

    I hope you choose to make the most of this gift we are given.

    ((If you’ve made it this far, I appreciate you. Please allow me some grace for any editing mishaps as I am writing this from the phone. Flight is delayed. Airport internet is down. It’s been an earlyyy morning, haha.)) 🙂

    Until next time, friends, live limitless & embrace the adventure!

    COACH B

    http://www.limitlessphysiques.com