99. Adjusting Your Wellness Routine for Winter: Flow, Don't Force

103. The "last" 5 pounds

Send Naihomy encouraging words!💕 [https://www.buzzsprout.com/twilio/text_messages/2244553/open_sms] We push back on the five-pound fixation and lay out a saner path to fat loss that protects muscle, bones, hormones and joy. A dinner-table moment sparks a reset: confidence first, data-informed choices, and habits that last. • why “just five pounds” becomes a moving target • intermittent fasting concerns for perimenopause • normal weight fluctuations and what they mean • difference between fat loss and muscle loss • long-term risks of chronic undereating • training that preserves muscle and bone • protein-forward meals and glucose steadiness • labs to personalize your plan and pace • building confidence without waiting for the scale • breaking intergenerational diet talk at the table Please DM me. Send me a text, an email (hola@naihomyjerez.com). I am so excited to talk to you about this. If you're looking for health coaching, food, hormone, health coaching support, go ahead and DM me on Instagram or send me an email as well Thank you so much for listening! * Book a Free Consultation Call [https://bagelsandbrusselscalendar.as.me/schedule.php] for Food & Hormone Health Coaching * Follow me on Instagram [https://www.instagram.com/naihomyjerez/] * Visit my website & sign up for my newsletter [https://www.naihomyjerez.com/]

102. New Years Wellness Trends - Beware!

Send Naihomy encouraging words!💕 [https://www.buzzsprout.com/twilio/text_messages/2244553/open_sms] We challenge the new-year wellness noise and show how to build habits that last beyond the honeymoon phase. From protein hype to GLP‑1 marketing, we unpack the trends and lay out a slower, steadier path that fits real life. • recognising how ads target insecurities and urgency • food politics shaping labels, menus and defaults • protein, fiber and microbiome claims across products • GLP‑1 promotion and limits of quick fixes • mass marketing versus individual needs and context • planning for the season you’re in • six-month consistency over 30-day challenges • simple, repeatable habits for energy and strength • using supplements as tools, not solutions Shoot me an email at hola@naihomyjerez.com Send me a DM on Instagram or book a consultation call with the link in the show notes Thank you so much for listening! * Book a Free Consultation Call [https://bagelsandbrusselscalendar.as.me/schedule.php] for Food & Hormone Health Coaching * Follow me on Instagram [https://www.instagram.com/naihomyjerez/] * Visit my website & sign up for my newsletter [https://www.naihomyjerez.com/]

101. Wellness Quick Fixes to Consistent Lifestyle: 5 Deep Sacrifices

Send Naihomy encouraging words!💕 [https://www.buzzsprout.com/twilio/text_messages/2244553/open_sms] We reflect on nine years of health change and name the five real sacrifices that make a wellness lifestyle stick. Comfort, identity, thoughts, time, and relationships all shift so results feel natural, not forced. • leaving the comfort zone across food, movement, and public spaces • allowing identity to evolve beyond old habits and social roles • replacing unhelpful thoughts with flexible, portable beliefs • reshaping the weekly schedule to protect sleep, training, and meals • renegotiating social norms and invitations with clear boundaries • using simple tools like portion checks without perfectionism • anticipating discomfort so small steps feel safe and sustainable • choosing progress over quick fixes and timelines As always, please rate the podcast, leave a review, share with your friends, share on social media, and please feel free to tag me Then I invite you to go ahead and send me a DM, an email, book a free consultation call so we can talk more about this and set you up with health and hormone coaching with me so I can support you along the way. Thank you so much for listening! * Book a Free Consultation Call [https://bagelsandbrusselscalendar.as.me/schedule.php] for Food & Hormone Health Coaching * Follow me on Instagram [https://www.instagram.com/naihomyjerez/] * Visit my website & sign up for my newsletter [https://www.naihomyjerez.com/]

100. Q&A: How To Choose A Gym You’ll Actually Use and Pivot When Needed

Send Naihomy encouraging words!💕 [https://www.buzzsprout.com/twilio/text_messages/2244553/open_sms] We answer real questions about choosing a gym, leaving one that no longer fits, and how to build a training routine that sticks. From safety and budget to progression and recovery, we share what actually drives results and why strength supports long-term health. • choosing a gym by distance, cost, safety, cleanliness, and culture • using guest passes and trials before committing • matching classes, equipment, and coaching to specific goals • when to leave a gym and what trade-offs to expect • switching to the YMCA for access, value, and proximity • training solo with a simple plan and headphones • what to pack: water, electrolytes, protein, creatine, wraps • progressive overload as the driver of strength and results • home vs gym: equipment limits and seasons of life • strength for mood, bone density, insulin sensitivity, and aging well • reframing weight loss toward body composition and recovery Please go ahead and share, rate, review, and really support us by doing those things, right? Thank you so much for listening! * Book a Free Consultation Call [https://bagelsandbrusselscalendar.as.me/schedule.php] for Food & Hormone Health Coaching * Follow me on Instagram [https://www.instagram.com/naihomyjerez/] * Visit my website & sign up for my newsletter [https://www.naihomyjerez.com/]

99. Adjusting Your Wellness Routine for Winter: Flow, Don't Force

Send Naihomy encouraging words!💕 [https://www.buzzsprout.com/twilio/text_messages/2244553/open_sms] We explore how to pivot food, movement, mood, and community so winter doesn’t derail your wellness. Practical tips include warm seasonal meals, daylight-timed walks, vitamin D considerations, indoor movement, and building real-life support. • reframing winter routines as pivots, not failures • swapping raw salads for roasted vegetables, soups and chili • dressing properly for outdoor walks and moving them to midday • leveraging walking pads and simple indoor movement • considering vitamin D with labs and medical guidance • supporting mood with sunlight, sleep and medication when needed • using herbal teas for hydration instead of cold water • planning IRL connection to reduce isolation • creating a winter playbook and tracking what works If you found something of value here, please go ahead and share it with a friend, with a family member, please share it on social media, on Instagram. You can go ahead and tag me. And if you have not yet, I would really appreciate it if you would rate the podcast, leave a review to help others find us and share this information. And if you're looking for support in your health and wellness journey and you're looking for a holistic health coach, I might be your person. So go ahead and please reach out, send me a DM, send me an email, and we can chat about what that might look like if we were to work together. Thank you so much for listening! * Book a Free Consultation Call [https://bagelsandbrusselscalendar.as.me/schedule.php] for Food & Hormone Health Coaching * Follow me on Instagram [https://www.instagram.com/naihomyjerez/] * Visit my website & sign up for my newsletter [https://www.naihomyjerez.com/]