SambieFit

Avoid fasted workouts: seemed like a good idea at the time, you burn more fat if you haven’t eaten, right? I didn’t realize that I was robbing from my s*x hormones, energy availability, and thyroid capacity. The cost of fasted training rises just as the fat-loss benefit disappears. It always felt easy, but NOW: I say not (and never worth it).

Stop snacking between meals: one the worst “healthy habits” we’ve been sold — it’s detrimental for our skin, our metabolism, our hormones, our sleep, our brains, our recovery. Anyone that is still giving this advice needs to stop. If you wear a CGM, you’ll see what I mean. So many diseases stem from insulin resistance, and personally, I’m at risk for Alzheimer’s. NOW: I make sure I give my body rest between meals, ie: no random grazing.

Staring at a screen all day long: If only I had known about the 20-20-20 rule and taking breaks for my eyes. My eyes felt invincible… until all of a sudden they didn’t. Would it have made a difference to stay off? Keep my distance? It’s impossible to know, but I wish more people had been talking about the long-term effects of screens then.

Don’t change your sleep schedule: early morning flights, red eyes, sleeping in on the weekends… it’s just not worth it for the negative impact it has on circadian rhythm (which affects EVERYTHING, hormones, digestion, skin, energy, mood, aging). NOW: I do everything I can to keep my bedtime and wake time within a 30-60 min max window of variability (of course there are always exceptions, but this is my base). *Also I realize this is a luxury, as I do not have kiddos, and I’m grateful.

Clean Air > supplements: We consume 20,000 liters of air per day — it should be just as important as the water we drink, the food we eat, and definitely supplements. Living in NYC, I took air quality for granted. NOW:  I have air filters in the rooms I spend the most time in, I get into nature as much as possible, and if there’s wildfire smoke anywhere near, believe I will be that person wearing an N95 everywhere.

(continued in comments)

Apparently what it’s like to live with me 😂

Can anyone relate?

We still think of processed food as calories, NOT information — and that’s totally backwards.

If it fits your calories, it’s “fine.”
If it fits your macros, you’re “healthy.”
If you’re not gaining weight, what’s the problem?

But your body doesn’t experience food as a number…..

Ultra-processed food sends biological signals that can influence:
* Blood sugar: cravings & energy crashes
* Appetite: constant hunger, poor satiety, food noise
* Gut: bloating, constipation, diarrhea, indigestion
* Inflammation: fatigue, aches, skin issues
* Cardiometabolic health: high triglycerides, high & blood pressure
* Brain: poor mood & brain fog, ADHD
* Hormones: irregular cycles, PMS, PMOS
* Skin: acne, breakouts, poor tone

PLUS, the consequences go far beyond day-to-day annoyances & symptoms. We’re looking at:

* Cardiovascular disease → ~44% of U.S. women are living with some form of heart disease
* Cognitive decline → 1 in 5 women 65+ has mild cognitive impairment
* Depression → ~16% of women currently experience depression
* Anxiety → ~21% of women report recent anxiety symptoms
* Hormonal dysfunction → PCOS affects an estimated 10–13% of reproductive-age women
* Skin dysfunction → acne affects nearly half of women with PCOS

We’ve become obsessed with asking “Will this make me fat?” instead of: “What is this doing to my biology?”

A food can fit your macros and still be a terrible input for your body.

Calories tell you how much energy food contains. They don’t tell you what that food is telling your body to do.

Well maybe trashy is cool, because better out than in?

Our friendly husband-and-wife competition a joint adventure in trying to reduce our toxin burden, through EBOO at The Longevity Centers of America, in Greenville, SC.

EBOO stands for: Extracorporeal Blood Oxygenation and Ozonation. A new and more effective therapeutic approach to ozone therapy, a form of dialysis, that helps clean debris from pathogens, heavy metals, plastics and more out of the blood.

During EBOO, blood is circulated outside the body, exposed to a controlled oxygen/ozone mixture, filtered, and then returned to your body. EBOO creates a controlled oxidative signal that may influence redox balance, antioxidant defenses, immune signaling, endothelial function and inflammatory pathways.

I love experiencing interventions like this myself (not because they are necessarily essential to my health and well-being — though it can only help!), but when an intervention may be relevant to a client, friend or family member, I want firsthand experience so I can have a much more informed conversation about whether it actually makes sense for that person.

I would never recommend an intervention because I read a promising study or heard someone on a podcast rave about it. I want to understand the actual experience: what it feels like, how I respond, what I notice afterward, and where it might fit into someone’s healing journey.

There is even emerging case-level research looking at EBOO in environmental toxicant exposure, including reductions in urinary mycotoxins and other toxins — however ozone therapies have already shown to be helpful for a number of disorders, including:
* Pain & Arthritis
* Persistent infections
* Autoimmune expressions
* Chronic fatigue & Brain Fog
* Circulatory issues
* Systemic Detoxification

I’m not looking for the next magic bullet but I am always looking for better tools, better questions and better ways to understand how we can improve human biology in this modern world. And of course, any chance for a little healthy marital competition.

Ever wonder why some breathing exercises just don’t hit the same?

It might come down to your personal resonant breath rate. In this clip from EP303 of Beautifully Broken, we dig into the app that maps out your ideal breathing pattern in just 14 minutes — and why finding yours can be the difference between scattered energy and laser focus.

When you’re breathing at your resonant rate, the “leaky energy” may stop leaking, and what’s left is presence. 🫁✨

Thank you Metabolic Health Practitioner for an amazing talk. Also everyone I promise I let lauren say things in the podcast! 🤣

The APP….is optimal HRV! OpitmalHRV

ResonantBreathing

If you’ve ever used a CGM to see how your body responds to food, fasting, exercise, stress, and sleep, imagine being able to see the other side of the metabolic equation: KETONES.

The SiBio CKM is a Continuous Ketone Monitor that tracks ketone levels in real time throughout the day, giving you a window into how your body is shifting between fuel sources.

(The current KS3 system provides readings every 5 minutes and can be worn for up to 14 days)

What makes this so interesting to me (similar to a CGM) is the feedback loop. Instead of guessing whether fasting, a workout, a meal, or a particular lifestyle strategy is actually changing your physiology, you can see the trend unfold in REAL TIME.

It’s another layer of metabolic data that can help you understand your own physiology instead of blindly following someone else’s protocol!

Can we finally be done with a one-size-fits-all approach? 🤷🏻‍♀️

Now… who is it for?

I think it’s especially fascinating for biohackers, metabolic health 🤓, people experimenting with fasting or ketogenic nutrition, and athletes interested in understanding fuel utilization and performance — and if you already use a CGM, pairing glucose data with ketone data could give you an even more complete picture of what your metabolism is doing.

I don’t like revolve health around data, but sometimes you really need it to reveal blindspots and to change behavior. The ideal scenario = you test something, observe the response, and make a more informed decision based on your body ➡️ an infinitely more interesting solution to me than another, that worked for them, it must work for me!

If this is up your alley or you’re struggling to move the needle, check out SiBio Continuous Ketone Monitoring System 🧬

Canadian wildfire smoke has made its way to Minneapolis, and to a lot of the northeast, and for an outdoor girlie, it’s toughhhhh. While I’m trying to stay indoors to reduce my exposure, i do have to go to work, walk the dog, etc. I’m traveling, so I’m without my air purifiers, so it’s up to my immune system to filter out this s**t (it’s not just wood burning smoke — it’s a chemical soup of fine particulate matter, VOCs, plastics, PAHs, just to start)!

One of my first line’s of defense is my lymphatic system. Our liver and kidneys are our primary detox organs, but the lymphatic system helps transport immune cells, excess fluid, and cellular waste throughout the body, so it doesn’t gunk up your cells, especially your lungs.

Unlike your heart, the lymphatic system doesn’t have a pump, so it depends on movement, breathing, gentle touch or vibration, and muscle contractions to keep things flowing.

Not just a wildfire thing… I don’t go anywhere without my FlowVibe — it’s the smallest & easiest device to travel, with the huge returns on my health.

No single tool is going to “detox” wildfire smoke. But during periods of poor air quality, I like to stack the basics:
* reducing exposure with an air purifier
* Wearing an N95 outdoors
* staying hydrated, especially with minerals (I love
* Giving my system a little extra support with vitamin C, NAC, and methylene blue
* prioritizing movement and good sleep

It’s not about finding one magic solution — it’s about nudging your body to do what it does best, but giving it a little extra support when the environment is challenging it (ie: wildfires).

If you notice: brain fog, headaches, fatigue, nausea, trouble sleeping, puffiness in your eyes or face, swollen lymph nodes, body aches, increased allergy-symptoms… your lymphatic system prob needs a little love.

Supplements are not harmless just because they’re sold over the counter, they’re drugs too — they’re biologically active compounds that can shift your physiology, for better or for worse.

Word of caution: more is not better, and “everyone. Is taking it” should not be your green light.

Do your research.

Every vitamin, mineral, and nutrient exists in relationship with others. Push one too high, and you can unintentionally suppress another.

What looks like a “deficiency” on paper may actually be the consequence of an imbalance you created. This is why chasing symptoms with random supplements can leave you feeling worse instead of better.

This isn’t a guessing game.

Before I recommend a protocol, I want to understand your physiology, your labs, your symptoms, your health history, and how each recommendation fits into the bigger picture. A thoughtful protocol isn’t about taking the most supplements. It’s about taking the right ones, in the right amounts, for the right reasons.

If your entire health strategy comes from social media, podcasts, or the supplement aisle, it’s time to raise your standards. Your body deserves more than trends.