Happy 2025!

If you want to prioritize your health and wellness in 2025, the most important thing you can do is start now, it doesn’t have to be complicated just pick one thing and start today, then add another practice in tomorrow and build on it, before you know it, you’ll have an entire lifestyle built around these daily practices and you'll feel amazing.

In this episode I'm sharing 10 habits that really move the needle when it comes to physical and mental health and wellness and if you’re intentional and consistent with them this year I promise that your life and your health will transform. I'm so passionate about giving people realistic tools to change their life and be well, and these 10 habits do exactly that.

Things Mentioned:

• Santevia Glass Water Filter my discount code is: LULUGODIN
• Substack post about Magnesium

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This is obviously my favourite topic, as someone who has healed her body and balanced her hormones and who has now dedicated her life to educating and helping women balance their hormones and feel good, I really have so much to say on this.

Our body’s want to live in homeostasis and when things get out of balance we experience symptoms, and unfortunately our world isn’t designed to optimize female hormonal health. Contrary to what we’re conditioned to believe as women dealing with terrible PMS every month is actually not normal, and every symptom you experience is a message from your body telling you that the balance between your hormones may be off in some way. 

In this episode I share my journey with my health and my hormones and ultimately what has led me to where I am now. I also dive into the top causes and symptoms of the two most common hormonal imbalances; low progesterone and high estrogen (or estrogen dominance), as well as give you daily practices to help balance your hormones.

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In this episode I sit down with one of my best friends and someone who shares a similar journey to me, Amanda Bottiglia. Amanda and I met almost 8 years ago and immediately connected over our mutual love for health and wellness, what we didn't realize at the time is that we also were bonding over our unhealthy habits and mindsets surrounding food, exercise, and our bodies. It was the era of veganism, eating as little as possible, HIIT workouts like BBG (iykyk), sprints, and being obsessive in the pursuit of wellness.

Since then, both Amanda and I have done complete 180's on our health and our wellness routines, I no longer do any kind of high intensity workouts, I live an extremely balanced life in regards to my nutrition, and I have completely transformed my relationship with my body. Amanda quit teaching and doing spin and now solely does pilates as her preferred form of movement and teaches it as well both in person and virtually (her platform is linked below), and has healed her relationship with food and herself.

In this episode we are chatting about our journey's, how transitioning from high intensity cortisol spiking workouts to low impact has changed our lives for the better, how we healed our relationship's with food, and our bodies and our advice for anyone who is looking to do the same.

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Amanda's Website
Amanda Bot Pilates On Demand Platform
Use The Code BALANCE for 15% off a subscription!

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Today I'm diving into one of my most frequently talked about topics with clients and my community, fertility. I’m breaking down the factors that impact fertility, how to optimize fertility health with supplements, diet, and lifestyle, and what not to do if fertility is a priority for you or you're currently trying to conceive.

I always say that a holistic preconception plan that starts long before only 3 months out truly is so important when it comes to your fertility. There is growing research that states that improving your diet and lifestyle before you get pregnant has a far greater impact than just changing your diet and lifestyle during your pregnancy, I always recommend to start prioritizing your fertility, supplementing correctly and taking your diet seriously 1 year out (or more) because what we do today truly impacts our fertility years from now.

The Prenatal I recommend is: Needed’s Prenatal Multi Capsules, it includes 26 optimal nutrients to support fertility, pregnancy, and postpartum, you can use code LULUGODIN for 20% off the entire website, subscriptions and one time orders.

Prenatal Powder I recommend use code LULUGODIN for 20% off

Coenzyme Q10 (CoQ10) I recommend use code LULUGODIN for 20% off

Choline I recommend use code LULUGODIN for 20% off

Omega 3 I recommend use code LULUGODIN for 20% off

Electrolytes I recommend use code LULUGODIN for 20% off

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Today I'm diving into male fertility aka sperm health, quality, etc. I will never understand why we have allowed the responsibility of fertility and the burden of infertility to fall solely on women when men make up half of the equation, but we have, and I want to open up the conversation and change that.

I'm sharing everything you need to know about male fertility, the factors that decrease both sperm quality and quantity, as well as all the lifestyle practices, nutrition recommendations, and supplements to optimize sperm quality, quantity, and motility to improve chances of getting pregnant and the health of your pregnancy!

My Substack article that dives into all of this deeper
Resource to check products for toxins

Supplements Mentioned:
Use code LULUGODIN for 20% off any order subscription or one time from Needed
Needed’s Men’s Multi, which contains 25 nutrients in optimal forms and dosages support men's overall health, including fertility, energy, and immune health!
Needed’s Sperm Support  which contains 15 targeted nutrients, including NAC, clinically studied pre/probiotics, and Shilajit, support optimal sperm health for fertility.
Needed's CoQ10 supports both egg and sperm quality to support fertility

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Today I am sharing my top wellness trends and practices that are worth the hype and that I truly would die on a hill for!

Listen I get it, there are so many trends it’s hard to keep track of what the heck we should all be doing. I feel like half of my time in my nutrition practice is spent debunking myths and reminding my clients to keep blinders on when it comes to wellness trends, because it is an incredibly overwhelming space and everyone will claim their new practice is “the best”. 

So I wanted to share my top wellness practices as a Certified Holistic Nutritionist and Certified Hormone Specialist that ACTUALLY work, are worth your time and money, and are going to really improve your health in a noticeable way.

Substack post about Nervous System Regulation 

Substack post about Magnesium

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