How to structure your plant based meals 🤌 I see it all the time… many plant based practitioners emphasizing low fat, high carb, and “you’ll get plenty of protein without thinking about it” Let’s start with low fat 👇 🌱 The fat you eat is not the fat you wear. Eating in caloric abundance is when you see weight gain 🌱 Weight is also very multi factorial. It’s not just how much/what you eat, but it’s also ➡️stress, obesogenic environmental toxins, gut dysbiosis/leaky gut, clogged detox pathways, over exercising, not moving enough, etc 🌱 You should never dip below 15% of total caloric intake for fats. Healthy fats are important for our sex hormones, energy, etc What about protein? 👇 🔑 Protein from animal products has been shown to be extremely inflammatory, loaded with saturated fats, and more susceptible to environmental toxins because of how much the animals bioaccumulate. 🔑 It’s important to be aware of how much protein you are consuming on a plant based diet (especially if you are more active) because the amino acids are vital for many functions throughout our body 🔑 Ie leucine is important for muscle growth. Methionine, taurine, cysteine and glycine are important for supporting our liver detox pathways 🔑 Amino acids are extremely important in helping repair tissues, even with leaky gut 🤯 Here’s how I structure my plate 👇 🌿 25% plate is protein source 🌿 25% plate is fats + starch source 🌿 50% plate is non starchy veggies (2-3), plus herbs/spices . . DM me for questions and link in bio for a free discovery call!

Environmental toxicants cause hormone disruption leading to 👇👇 1️⃣ Insulin resistance (blood sugar dysregulation) 2️⃣ Influencing leptin (regulates food intake & body weight) 3️⃣ Influencing amount of calories extracted from food This is not even including the effects these chemicals have on our body that are carcinogenic, lead to heart disease, contribute to fatty liver, responsible for fertility issues, and contribute to high cholesterol 🤯 Good news: by eating a mostly organic diet you can reduce the amount of circulating pesticides in the body by nearly 90% in just 3-5 days! If you’re new to starting reducing toxins in your home, don’t be overwhelmed! Every small change has a HUGE impact 🙌 Here are my three big tips when starting: 🌱 Eat a mostly organic, plant based diet. This supports your body’s detox pathways: ensure you’re getting enough plant based protein and starches 🤍 🌱 Swap plastics for glass or stainless steel! 🌱 Exclude fragrances from your home: air fresheners, wall diffusers, laundry detergents, cleaning supplies. Open your windows for 10 minutes twice a day to get recirculation of quality air into your home. . . Interested in learning more? Head over to my YouTube channel where I dive deeper into how to make these swaps in your home! Link in bio: Thrive Kitchen. 1:1 consultations available, link in bio. Sign up for my weekly newsletter with all my best holistic health tips! Link in bio.

Infrared sauna is a non negotiable for me 🔥 There are so many benefits to using an IR sauna 4-5x week. 💦 Reduces LDL-C cholesterol 💦 Improves blood flow 💦 Improves cognitive function 💦 Reduces inflammation 💦 Strengthens immune system And my ALL time favorite reason for using it 👇 💧DETOXIFICATION Research shows it’s especially good at eliminating PCBs, BPA, flame retardants, and heavy metals. We now know these toxicants can influence the gut microbiome, contributing to 👉 inflammation, weight gain, type 2 diabetes, hormone imbalance, impairing thyroid function, infertility, gut issues, fatigue. I use my @sunlightensaunas almost daily to promote phase 3 liver detoxification to help my body mobilize these toxicants through sweating. Always make sure to hydrate pre and post sauna use, consider an electrolyte mix (DM me for my favorites), and enjoy the benefits! 🤍 This sauna is the solo sauna from @sunlightensaunas which makes it easy and portable 🙌 They also have amazing walk in saunas too. Code DRPEACOCK saves you $100!

Why I don’t agree with most detox protocols 👇 Often times when people are undergoing these, they’re trying to: regain energy, fix gut issues, get rid of brain fog, detox out heavy metals/chemicals, lose weight, etc If you aren’t ❗️Pooping daily ❗️Eating enough fiber ❗️Hydrating ❗️Sweating ❗️Moving your body These pathways need to be open, and in order to support them we need NUTRIENTS from food. This is why those protocols never work because supplements/cleanses without first optimizing our detox paths ends up being a band aid approach 🤕 We have a few different pathways that our body is able to bind onto chemicals/toxins and flush them out: through our gut, liver, kidneys, skin… How do they get clogged? Stress Environmental toxins Processed foods Saturated fats Lack of movement If you jump straight into a detox protocol, you often get worsening of symptoms AND you don’t fix what’s causing your symptoms in the first place! After all that has been addressed, then incorporating a water fast or fasting mimicking diet works wonders 🙌 Interested in working together? DM me or book a consult, link in bio.

“Detox” with a plant based diet 👇 Detoxing is definitely a buzz word that gets thrown around. Most of the time, we are jumping into fasting or juice cleanses without addressing WHY we need to detox in the first place. 🌱 First step 👉 AVOIDANCE. Remove the harm: environmental toxicants, processed foods, saturated fats, stress, etc The link between environmental toxins causing hormonal disruption, type 2 diabetes, PCOS, heart disease, weight issues is there. Many symptoms arise from being exposed to these chemicals daily: brain fog, gut issues, skin issues, fatigue, allergies, headaches… Often times I have clients that have jumped into these “detox” regimens, they feel fine, but then symptoms come back. It’s because we haven’t removed what’s causing the issue in the first place! 🌱 Second step 👉 Add in NUTRIENTS. There are specific nutrients from foods that support our body’s main 6 detox paths. Our body needs the nutrients to aid in detoxing out toxins, not abstaining from them! A plant based diet adds fiber, nutrients, and a more alkaline environment that supports many of our body’s processes. Water fasting is amazing for stimulating autophagy, lengthening our telomeres, and creating new stem cells. I add this into my client’s programs once we have addressed the issue and supported the body through food and lifestyle factors first! It’s amazing how the body will heal when given those nutrients, adding in mindfulness, reducing toxic burden, and creating positive lifestyle changes. . . Link in bio for 1:1 consults. Subscribe to my newsletter and YouTube channel, link in bio!

WEIGHT LOSS 👇 When I hear people saying “all you have to do is focus on macros and be in a calorie deficit”.. 👎 Sure, those factors are important. But weight loss is not black and white. There are many factors that can contribute to resistant weight loss. Two of the biggest ones I see: stress and obesogenic chemicals. Let’s talk about these chemicals 👇 Environmental toxicants can disrupt our hormonal system, leading to weight gain. These chemicals can affect leptin (telling our brain we are hungrier than we are). Dealing with toxic burden can also affect our metabolism: pthalates and BPA specifically affect this. These chemicals can also disturb the balance of bacteria in our gut, therefore hindering weight regulation. The gut bacteria handles calories from our food, and an unhealthy balance of bacteria can predispose to weight gain and you can absorb more calories. Tips on avoiding some of these chemicals: 1️⃣ Swap out plastic for glass and stainless steel 2️⃣ Water filter 3️⃣ Buy organic food (look at EWG clean 15, dirty 12 list) 4️⃣ Avoid the word “fragrance” and “parfum” in personal care products (as these contain many of the hormone disrupting chemicals). 5️⃣ Plant rich diet to support our body’s detox capabilities, create a more alkaline environment, plus fiber binds to toxins And try to work on meditation or breath work daily! Activating parasympathetic system will support our body’s detox enzymes. . . Free discovery call for consultations, link in bio. Reduce your body’s toxic burden, plant based meal planning, support your body’s detox systems with food and lifestyle factor, fasting. Subscribe to my YouTube and newsletter, link in bio!

Symptoms that arise when our body becomes overburdened 👇 We are exposed to these toxicants through our water, food, food packaging, personal care products, cleaning products, furniture… There are over 84,000 chemicals registered with the EPA. Most have no human safety data. When we are exposed at low doses over a long period of time, our body can start to become “overburdened” and not be able to properly eliminate them through our detox pathways. These chemicals can: 1️⃣ Inhibit key enzymes such as ones involved in methylation, energy production, fertility, mood. 2️⃣ Inhibit mitochondria resulting in brain fog, fatigue. 3️⃣ Disrupt our hormones by acting at the cell receptor! This can result in insulin resistance, weight gain, fertility issues, amenorrhea. 4️⃣ Disturbs the balance of gut bacteria, resulting in issues with weight regulation, brain function, immune function. 70% of our immune system is in our gut. 5️⃣ Overburdens our liver, resulting in hormonal issues, skin issues, blood sugar dysregulation, high cholesterol, issues with detoxifying. How to avoid? Start with what’s easy and free! Avoid fragrance products, open your windows and get fresh air, throw out plastics. Try to buy organic as much as possible and eat a variety of plant foods to support your body’s detox organs! . . Free 15 minute discovery call for 1:1 consults, link in bio: support detox paths, plant based meal plans, fasting, and lifestyle support.

VEGAN TLT’s 👇 Fact: I used to love BLTs. So I wanted to create something similar, but without the harmful ingredients and that was full of health boosting plant based foods! Here’s how to elevate this sandwich: ✅ Buy a quality bread! I personally love getting a good sourdough. Some favorite brands: AWG bakery & Simple Kneads ✅ Buy organic tempeh and marinate it yourself! I like to use coconut aminos, garlic, onion, smoked paprika. ✅ Add organic, fresh avocado, tomato, and greens ✅ Make your own Mayo! I do this using silken tofu, lemon, garlic, apple cider vinegar, stevia, and Dijon mustard. This sandwich has your protein, fats, greens, vegetables, and fermented foods all in one! 🤓 My clients are obsessed with this one… so I figured it was time to share 🙏 . . 1:1 consults available, link in bio: root cause toxin burden symptoms, fasting, plant based meal planning. Sign up for my newsletter, link in bio! Subscribe to my YouTube channel: Thrive Kitchen, link in bio.

THIS IS 30 🌱 I’m so excited for this next decade 🤩 I continue to learn more, love more, be more present and just do what feels good to me. Things I learned in my 20s 👇 🌞 Who you attract into your life is in alignment with the vibration you’re sending off to the world. Continue to do the inner work and surround yourself with people who make you feel good 🌞 Saying no is okay!! In fact, it’s important. Listen to your body and if something doesn’t sit right with you or doesn’t feel good, say no. If it’s going to drain your energy, say no. Our body is a temple and is our own to protect. 🌞 Seek help if you need it. We like to think we have all the answers, but we don’t 😄 If I didn’t reach out for my own health journey, I wouldn’t be on the healing path I’m on today. 🌞 Eat, move, and be in ways that feel good to you! Nourishing my body with plants and exercising with yoga/hiking makes me feel my best. 🌞 Be present with those around you, and yourself. We need this. Our society is in constant sympathetic overdrive. Finding time for connection has been so important for me. 🌞 Laughing is the best remedy. I mean, why be so serious all the time?? 😁 🌞 Connection with nature is where true health begins. I’m really grateful for the people in my life who allow me to be myself. I’m also so thankful for all the amazing connections I have made with people who share similar passions and goals 🌱🙏 Im looking forward to this next year 💚 Thank you to all the amazing people in my life, I wouldn’t be here if it weren’t for all of you!!! 😘

Glutathione is our body’s master antioxidant! Learn how to increase this in your body 👇 This antioxidant is often depleted by heavy metals and certain medications. It’s also a major part of supporting our liver detoxification. It helps to bind onto toxins. There are many things you can do to upregulate this antioxidant! Which is why I lean toward this, because there are issues with taking extrinsically at times. When taken extrinsically, it can lead to accumulation of the product and our body cannot deal with it, so it downregulates glutathione. How to upregulate it 👉 1️⃣ Eat glutathione rich foods (avocado, walnuts, okra) 2️⃣ Exercise! 3️⃣ AVOID heavy metal exposure! Commonly found in seafood, rice, protein powder, mushroom extracts, cocoa powder/chocolate, coffee, teas. Watch my latest YouTube video on Thrive Kitchen where I go over different products that test low for these heavy metals. 4️⃣ Eat your cruciferous veggies, herbs, and spices! These upregulate glutathione. Aim for 2 cups of cruciferous. And rotate between 2-3 herbs/spices per day! . . Individual consults: reducing your body’s toxic load and supporting drainage pathways. Click the link in bio for a free discovery call!