The holidays are here, and while it’s the season of joy, connection, and maybe a few too many late nights, it’s also the perfect time to start preparing for the 365 Easy Challenge kicking off in 2025. And let’s face it: sleep is the foundation for everything we’ll tackle together next year.
Did you know women are more likely to struggle with insomnia than men? It’s not just in your head—it’s science. Hormonal fluctuations (hello, PMS, pregnancy, and menopause) wreak havoc on your sleep cycles, making restful nights feel like a luxury you can’t afford to miss.
But here’s the real kicker: poor sleep doesn’t just leave you feeling groggy. It messes with your mood, metabolism, and even your muscles. Whether you’re juggling holiday chaos, prepping for a fresh start in January, or just trying to function, running on empty isn’t the answer. Let’s dig into why quality sleep is essential—and how to actually get it.
Why Sleep Matters More Than You Think
Inflammation & Immunity Sleep is your body’s built-in anti-inflammatory agent. Without it, inflammation skyrockets, leaving you vulnerable to chronic diseases and poor recovery from workouts or injuries.
Mental Clarity Brain fog isn’t just an inconvenience; it’s a sign your brain didn’t get its overnight “detox.” Sleep clears out waste products like amyloid plaques, which are linked to neurodegenerative diseases. Think of it as housekeeping for your mind—skip it, and you’re living in clutter. Braig fog + thyroid connection!
Hormonal Harmony From cortisol to melatonin to estrogen, sleep keeps your hormones in check. Messy sleep = messy hormones, which can mean mood swings, weight gain, and irregular cycles.
Circadian Rhythm & Beyond Your body runs on a 24-hour clock. Disrupting it—whether with late-night scrolling or inconsistent sleep times—throws everything off, including digestion, energy levels, and even hunger cues.
Sleep & Exercise: The Sneaky Saboteur
Think sleep doesn’t impact your workouts? Think again. Poor sleep leads to:
Slower reaction times (hello, clumsiness).
Increased injury risk (because you’re tired and uncoordinated).
Longer recovery times (muscles can’t repair without rest).
Heightened fatigue (making you feel like you’re dragging through every rep).
💡 Quick fix: Research shows a 45-minute afternoon nap can improve performance and lower perceived effort. Translation: naps aren’t lazy; they’re strategic.
Bedtime Hacks for Better Rest
Dim the Lights Block blue and green light from screens, lower the brightness, and dim the room 1–2 hours before bed.
Chill Out Literally—lower your bedroom temperature to around 65°F (18°C). Cooler temps signal your body it’s time to rest.
Silence & Darkness Total darkness (blackout curtains or a sleep mask) + white noise or earplugs = your best chance at uninterrupted rest. My favorite sleep track
Stick to a Schedule Consistency is key. Aim to go to bed and wake up at the same time—even on weekends.
Don’t Force It Wake up in the middle of the night? Get out of bed briefly to reset instead of tossing and turning.
Level Up Your Sleep with Bedtime Gummies
Let’s talk about a bedtime treat that actually works: Tart Cherry Gummies. Packed with melatonin and glycine, they’re a natural way to ease into deeper, more restful sleep.
Why Glycine Rocks:
Helps you fall asleep faster.
Improves sleep quality and efficiency.
Eases symptoms of insomnia.
Recipe:
1 cup tart cherry juice
1 cup water
4 tbsp beef gelatin
Maple syrup (to taste)
Bloom the gelatin in half the juice for 3–5 minutes.
Heat the remaining juice, then combine.
Pour into molds or a dish and refrigerate.
The Takeaway
Sleep isn’t a luxury—it’s a lifeline. From balancing your hormones to enhancing your brainpower, it impacts every aspect of your health. If you’re still treating it like an afterthought, it’s time to flip the script.
Now, tell me: what’s your biggest sleep struggle, and which hack are you going to try first? 💤
Let’s talk about stress, baby! The holiday season is here, and so is the pressure—family obligations, shopping, cooking, and don’t even get me started on the aftermath of an election year. It feels like stress is at an all-time high, right? But guess what? It doesn’t have to wreck your health goals or derail your progress in 2025.
Forget extreme diets, gimmicky regimens, and complicated rules. In 2025, we’re mastering the basics and building a lifestyle that lasts. The key to handling the chaos of life, including holiday stress and beyond, is learning how to manage it effectively. That’s where stress management fits into the 365 Easy Challenge—your simple, sustainable plan for the new year.
Stress is the silent killer of self-control and health. It doesn’t just disrupt your mind—it messes with your body, too. And when stress builds up, it pulls your energy away from what matters most: your health, your relationships, and your goals. That’s why stress management isn’t just about “chill vibes”—it’s about learning to recognize, manage, and even reframe how we handle stress.
2025 is the year we crush the basics—here’s how to make stress a manageable part of your journey, not a roadblock.
What Is Stress, Really?
Stress is your body’s natural response to change. Whether it’s positive (like getting married or landing a new job) or negative (like losing a loved one or dealing with financial pressure), your body reacts in a similar way. Your nervous system goes into high gear, releasing hormones like adrenaline and cortisol to help you react to the situation.
At a basic level, stress is a mechanism for survival—your body prepares to fight or flee from danger. But in today’s world, the “danger” is more likely to be a heavy workload, relationship problems, or feeling overwhelmed by societal issues. It’s no longer a saber-toothed tiger lurking around the corner, but your body responds with the same intense, sometimes overwhelming, force.
The Stress Response: Fight or Flight, or Freeze?
When stress triggers your fight-or-flight system, your body shifts into survival mode. This state is designed for short bursts of energy—like running away from danger or facing an immediate threat. However, in today’s world, this system is often activated for prolonged periods, even when the “danger” isn’t physical but emotional or mental.
This prolonged state of stress can lead to:
Chronic inflammation: Your immune system is on constant alert, which can cause inflammation in your body. Over time, chronic inflammation is linked to conditions like heart disease, diabetes, and autoimmune disorders.
Cortisol imbalances: Cortisol is your body’s primary stress hormone. It’s helpful in small amounts, but if cortisol levels stay elevated for too long, it can affect your metabolism, immune function, and even your mood.
Digestive issues: Chronic stress slows down digestion, leading to issues like bloating, indigestion, and constipation. Your body diverts energy away from digestion to focus on “surviving,” which means your gut doesn’t get the attention it needs. Check out this post for more!
Sleep disturbances: Stress can interfere with your sleep cycle, either by making it difficult to fall asleep or by causing you to wake up in the middle of the night. Inadequate sleep further exacerbates stress, creating a vicious cycle.
We dive deep into the cycles of stress and their impact on the body here–>Unraveling the Impact of Stress on Chronic Health with Theresa Piela-In this powerful episode, I sit down with holistic healing expert Theresa Piela to explore the deep connection between chronic stress and health.
The Chronic Stress Cascade: How Your Body Reacts Over Time
When stress becomes chronic, your body begins to break down. This is where it gets tricky. Initially, stress is adaptive—it helps you meet deadlines, take care of important matters, or perform in high-stakes situations. But when stress persists without relief, your body’s systems start to degrade. Here’s what can happen over time:
The Brain’s Reaction: Your brain uses a part called the hypothalamus to detect stress. The hypothalamus signals the pituitary gland to release ACTH (adrenocorticotropic hormone), which triggers the adrenal glands to produce cortisol. This is your body’s way of priming itself for action. But when cortisol levels remain elevated, it can impair cognitive function, causing issues with memory, focus, and decision-making.
Metabolic and Hormonal Disruptions: Prolonged stress can disrupt your body’s metabolic rate and hormonal balance. Elevated cortisol levels encourage your body to store fat, particularly around the abdominal area, leading to weight gain. It also suppresses the production of thyroid hormones, slowing down your metabolism and making it harder to lose weight.
Impact on Digestion: Under stress, the digestive system gets “shut down” as blood is redirected to muscles and the brain. This leads to slower digestion, poor nutrient absorption, and can worsen symptoms like bloating, constipation, or acid reflux. Over time, these digestive issues can lead to more serious conditions like irritable bowel syndrome (IBS) or leaky gut syndrome.
Sleep and Recovery: The relationship between stress and sleep is a two-way street. High cortisol levels can make it difficult to fall asleep, and poor sleep further heightens stress. Sleep is a critical time for recovery and repair, and without it, your body cannot recover from the physical or mental toll of stress.
Stress Triggers: What’s Really Affecting You?
Now that we understand how stress works, let’s take a deeper look at the factors that are increasing your stress levels. In today’s fast-paced world, many of us are chronically stressed without even realizing it. Some of the most common stress triggers include:
Work: The pressure to perform, meet deadlines, and juggle multiple tasks can create a constant state of stress. Add in the current economic uncertainty, and the pressure can skyrocket.
Family and Social Expectations: From holiday gatherings to social media pressures, the weight of fulfilling expectations can cause significant stress. Feeling obligated to meet everyone’s needs can drain your mental and emotional reserves.
Politics and Global Events: In an election year, especially with heightened tensions and divided opinions, political issues can contribute to a constant feeling of unease and anxiety.
Financial Strain: Worrying about money, whether it’s paying bills, managing debt, or planning for the future, is a significant stressor for many people.
Managing Stress: Key Educational Insights for a Healthier Life
While stress is inevitable, there are clear strategies you can adopt to keep it from sabotaging your health. Let’s break down effective stress management into actionable steps.
1. Reframe Your Perception of Stress
Research shows that how you perceive stress matters. When you view stress as something that harms you, your body responds in a negative way. However, when you view stress as a challenge—something to overcome—it actually helps improve your body’s response. It’s not about eliminating stress, but rather about adjusting your mindset.
2. Practice Mindful Stress Reduction
Mindfulness techniques, such as meditation, deep breathing, or progressive muscle relaxation, can help lower your stress levels by activating your parasympathetic nervous system. This is the “rest and digest” system, which counters the “fight or flight” response. Even just 5–10 minutes a day can significantly lower your stress levels.
3. Physical Activity as a Stress Reliever
Exercise is one of the best ways to manage stress. When you engage in physical activity, your body releases endorphins—those “feel-good” chemicals that elevate mood and decrease stress. It doesn’t have to be an intense workout; even a walk, yoga session, or light stretching can help.
4. Nutrition and Hydration: Fueling Your Stress Management
Adequate nutrition and hydration are crucial for your body to handle stress. Dehydration can make you feel more stressed, and poor nutrition can exacerbate your body’s physical stress responses. Eating a balanced diet, with plenty of protein, healthy fats, and fiber, helps maintain stable blood sugar levels and keeps your hormones balanced.
5. Sleep Hygiene: Prioritize Rest
As mentioned earlier, sleep is foundational to stress management. Without quality sleep, your body doesn’t have the opportunity to repair itself. Implementing good sleep hygiene practices—such as avoiding blue light before bed, keeping a regular sleep schedule, and creating a restful environment—will help you get the restorative rest you need.
Conclusion: Stress is Manageable, Not Inevitable
The bottom line is that stress doesn’t have to control your life. By understanding the science behind it, recognizing your triggers, and taking proactive steps to manage it, you can reduce its harmful impact on your health.
As you embark on the 365 Easy Challenge for 2025, managing stress is one of the foundational steps toward living a balanced, sustainable life. Focus on building resilience and consistency, and remember: stress is a challenge you can conquer, not something to fear.
By addressing stress and its impact head-on, you’ll create a lifestyle that nurtures your health, happiness, and long-term success.
Stay calm, stay consistent, and take control of your stress in 2025. You’ve got this! 💪✨
Check out previous blog posts or podcast episodes for more insights on stress!
Posting on a Wednesday? Guess my calendar’s been indulging in holiday cookies too.
Yep, we’re shaking things up this week! Whether you’re catching up on leftovers or prepping for your next holiday feast, now’s the perfect time to talk about digestion. After all, it’s the unsung hero of health—working overtime while we’re busy piling on the mashed potatoes
This post also kicks off a sneak peek into January’s 365 Easy Challenge, where we’ll focus on mastering six foundational habits to make 2025 your healthiest year yet. So, grab a cozy beverage, and let’s dig into how to keep your gut happy (and your pants buttoned) this holiday season.
Why Digestion Deserves the Spotlight
Let’s be real: you can load up on the healthiest foods, but if your digestion isn’t working properly, your body can’t absorb all those nutrients. Instead of diving into advanced gut protocols, let’s focus on digestive basics—those everyday habits that can transform how you feel after a meal.
From holiday feasts to office potlucks, the season is full of opportunities to test your digestive system. If you’ve ever felt bloated, gassy, or sluggish post-meal, you’re not alone. These are signs your gut might need a little TLC.
The Big Three Digestive Culprits
Stress: Chronic stress throws your digestive system into chaos, slowing it down and causing discomfort.
Rushed Eating: Gulping your meals doesn’t give your body time to process food properly.
Poor Chewing: Chewing is where digestion starts, but many of us rush through it like it’s a race.
What to Do Instead:
Set the Scene: Before you eat, take a deep breath, relax, and engage your parasympathetic nervous system (aka your “rest and digest” mode).
Slow Down: Put your fork down between bites and chew each one 20–30 times. Yes, it feels slow at first, but it’s worth it!
Be Present: Step away from distractions like phones or TVs and focus on your food.
The Unsung Heroes of Digestion
1. Stomach Acid (HCL): Stomach acid is crucial for breaking down protein and absorbing nutrients like zinc, iron, calcium, and B12. It also acts as your body’s first line of defense against harmful bacteria.
🙅♀️ Stop: Overusing antacids or skipping protein-rich meals. ✔️ Start: Eating a nutrient-dense diet, practicing mindful eating, and managing stress to naturally support stomach acid production.
2. Digestive Enzymes: Digestive enzymes break down food so your body can absorb the nutrients. Without enough enzymes, you may experience bloating, constipation, or gas.
🙅♀️ Stop: Rushing meals and lying down immediately after eating. ✔️ Start: Chewing thoroughly, walking after meals, and addressing inflammation.
3. Bile Production: Bile is essential for breaking down fats so your body can absorb them. If bile production is compromised, you might miss out on the benefits of healthy fats like omega-3s.
🙅♀️ Stop: Relying on low-fat diets or consuming unhealthy fats like vegetable oils. ✔️ Start: Eating healthy fats (avocado, olive oil, grass-fed butter) and supporting stomach acid levels.
A Healthy Gut Microbiome: Your Digestive Sidekick
Your gut bacteria play a vital role in digestion and overall health. To keep your microbiome balanced:
Eat a variety of fiber-rich foods like kale, spinach, swiss chard, cabbage, leeks, turnips, carrots, beets, and artichokes.
Avoid overloading your system with excessive fiber, which can cause bloating or discomfort.
Nuts, Seeds, Grains & Legumes: Prep Like a Pro
These foods are nutritional powerhouses, but they contain anti-nutrients like phytic acid and enzyme inhibitors that can block digestion and deplete minerals. Preparing them properly—by soaking or sprouting—neutralizes these compounds and makes nutrients more bioavailable.
How to Soak:
Cover your nuts, seeds, grains, or legumes with water and a splash of vinegar or salt.
Let them soak overnight, rinse thoroughly, and cook as usual.
Even with proper preparation, these foods can be hard to digest, so enjoy them in moderation.
Holiday Digestion Tips
Here’s how to support your gut through the festive season:
Chew your food mindfully. No one’s handing out awards for fastest eater.
Go for a walk after big meals. Gentle movement aids digestion and prevents sluggishness.
Stay hydrated. Your digestive system needs water to function optimally.
Be intentional with your intake of highly processed refined sugars.Excess amounts can disrupt your gut flora and leave you feeling sluggish and out of balance
Before trying advanced protocols, start with the basics:
Chew thoroughly.
Manage stress.
Prep your meals for optimal digestion.
And don’t forget, this is just the start. In January’s365 Easy Challenge, we’ll dive deeper into digestion and other foundational habits like sleep, stress management, and nutrition.
Let’s make 2025 the year we simplify health and feel amazing doing it!
Thanksgiving marks a season of reflection, yet gratitude isn’t always easy to come by—especially after an election year, when cognitive overload and societal stress dominate our attention. This isn’t just a personal struggle; neuroscience suggests our brains are wired to focus on negativity, a phenomenon called negativity bias. This tendency, coupled with cultural norms emphasizing individual success and the relentless comparisons driven by social media, makes practicing gratitude a skill we must consciously develop.
In my work as a coach and host of Taste of Truth Tuesdays, I often explore how habits—like fitness, nutrition, or mindfulness—shape not just our bodies, but our minds. Gratitude operates the same way: it’s not a passive feeling, but an active practice. According to Dr. Monica Johnson, gratitude has the power to rewire your brain, reducing stress and boosting resilience. Here’s why it can be so hard—and how you can overcome those challenges.
Why Gratitude Feels So Hard
1. Negativity Bias
Our brains are wired to prioritize threats and negative experiences over positive ones. This evolutionary survival mechanism can make it harder to notice or appreciate the good in our lives.
2. High Expectations and Comparisons
Social media amplifies the pressure to compare our lives to others, often creating unrealistic standards. When our focus shifts to what we lack, gratitude takes a backseat.
3. Cognitive Overload and Stress
Life moves fast, and our schedules are packed. Reflecting on what we’re thankful for requires slowing down—a luxury stress and busyness don’t easily allow.
4. Cultural and Social Conditioning
In cultures that prize personal achievement and material success, gratitude can feel secondary. Celebrating milestones and accomplishments may overshadow smaller, everyday joys.
5. Mental Health Challenges
Depression, anxiety, and trauma can make it difficult to recognize and appreciate the positives in life. These conditions often shift focus to worries, fears, or a sense of helplessness.
6. Entitlement Mindset
When we feel entitled to certain comforts or successes, it diminishes our ability to see them as gifts, fostering dissatisfaction instead of gratitude.
7. Lack of Practice
Gratitude is a skill, not just an attitude. Without consistent effort, it’s easy for this muscle to weaken.
The Science of Gratitude: Three Proven Strategies
Fortunately, research provides powerful tools to strengthen gratitude. These practices are straightforward, effective, and supported by science.
1. Gratitude Journaling
One of the simplest and most effective methods is keeping a gratitude journal. Regularly writing down three to five things you’re thankful for has been shown to boost emotional well-being and reduce stress.
As a gardener and homesteader, I’ve found parallels here: journaling is like planting seeds of positivity. With time, those seeds grow into a garden of resilience and contentment.
Why it works:
A study by Dr. Robert Emmons, a leading researcher on gratitude, found that journaling helps rewire the brain by reinforcing positive experiences. This practice shifts focus away from what’s missing in your life toward what’s already there.
How to do it:
Spend five minutes each evening listing specific things you’re grateful for.
Be detailed—rather than “I’m grateful for my family,” write, “I’m grateful for the family dinner we had tonight where everyone laughed together.”
2. Gratitude Letters or Visits
Writing a heartfelt letter to someone who has positively impacted your life is another effective practice. Even better? Deliver the letter in person or send it to them.
Why it works:
Research highlighted by Dr. Monica Johnson of The Savvy Psychologist shows that thanking someone you’ve never properly appreciated increases happiness immediately and for up to a month afterward. The act deepens relationships and reinforces a sense of connection.
How to do it:
Reflect on someone who has helped or supported you in a meaningful way.
Write a sincere letter describing what they did and why it mattered.
Deliver it, either in person, through a video call, or via mail.
For me, this practice reminds me of the people who’ve supported my journey—from launching my podcast to building a small homestead.
3. Mental Subtraction of Positive Events
Instead of focusing on what you’re grateful for, imagine your life without certain positive aspects. This “mental subtraction” technique can powerfully enhance your appreciation for what you have.
Why it works:
A study published in the Journal of Positive Psychology revealed that imagining life without key blessings intensifies gratitude by showing how much worse life could be. This perspective shift cultivates appreciation even for things we take for granted.
How to do it:
Think about a cherished relationship, opportunity, or moment in your life.
Reflect on how your life would be without it.
Let this realization deepen your gratitude for that aspect of your life.
I often reflect on what life would be like without the small joys I’ve cultivated—like watching our garden grow or exploring life with my 3 dogs. It’s a powerful way to deepen appreciation for the present.
Gratitude is a Skill Worth Building
Gratitude might not come naturally, but with consistent practice, it can become a cornerstone of emotional resilience and happiness. By journaling, expressing thanks to others, and practicing mental subtraction, you can train your brain to focus on the good—even amidst life’s challenges.
Gratitude isn’t just a feel-good emotion—it’s a powerful mental tool that rewires your brain for better health and happiness. Through neuroplasticity, gratitude practices such as journaling or simply expressing thanks, strengthen neural pathways linked to positive emotions and weaken those associated with stress or negativity. This results in reduced anxiety, lower cortisol (the stress hormone), and improved mood
But the benefits don’t stop at mental health. Gratitude is also linked to better heart health, stronger immune function, and improved sleep quality. By calming the nervous system, gratitude promotes relaxation and a sense of well-being. Plus, it enhances emotional intelligence, fostering empathy, compassion, and stronger social connections
As Dr. Monica Johnson reminds us, gratitude is like a muscle: it grows stronger the more you use it. This Thanksgiving, and in the year ahead, let’s commit to cultivating gratitude as a daily habit. The rewards—a brighter perspective, deeper connections, and greater joy—are well worth the effort.
Gratitude isn’t about ignoring pain or hardship—it’s about recognizing the value in the journey. Whether you’re navigating personal struggles, cultural pressures, or simply a stressful holiday season, gratitude offers a way to stay curious, grounded, and resilient.
For more information on the 365 Easy Challenge for 2025, click here!
Which gratitude strategy will you try first? Let me know in the comments!
For a deeper exploration of the science of gratitude, you can check out these insightful resources:
Books:
The Gratitude Diaries by Janice Kaplan – This book blends personal storytelling with scientific research on the power of gratitude in transforming daily life.
Thanks! How the New Science of Gratitude Can Make You Happier by Robert Emmons – Emmons, one of the leading researchers in the field, explores the science behind gratitude and how practicing it can improve physical and mental health.
The Happiness Advantage by Shawn Achor – Achor discusses how happiness, including gratitude, can lead to success in work and life by creating a positive mindset.
Studies and Articles:
Gratitude and Well-being (Greater Good Science Center) – A collection of studies demonstrating that gratitude can improve overall well-being, reduce stress, and enhance relationshipsGreater Good.
A study published in Psychology of Well-Being found that practicing gratitude regularly can help reduce negative emotions and promote a greater sense of life satisfactionGreater Good.
TED Talks:
“The Power of Vulnerability” by Brené Brown – Brown explores how embracing vulnerability, along with gratitude, leads to a deeper connection with others and personal well-being.
“What’s So Funny About Gratitude?” by Robyn Stratton-Berkessel – In this talk, Stratton-Berkessel discusses the profound impact that asking about positive experiences can have on fostering gratitude in everyday life PositivePsychology.com.
“The Secret to Happiness is Helping Others” by Mike Robbins – Robbins highlights how gratitude, especially when expressed towards others, can create a ripple effect of kindness and well-beingPositivePsychology.com.
These resources provide a rich blend of personal, scientific, and practical perspectives on how gratitude can enhance our lives.
Let’s talk about Kangen Water—a glorified water filter that’s convinced half the wellness community it can practically save the world. Kangen is often presented as the “it” product that will cleanse your body, raise your pH, and cure whatever ails you. From detoxification to slowing the aging process, the claims are endless. But does it actually do any of this, or is it just one expensive bottle of hype?
As someone who loves to blog about wellness trends and help people navigate the often confusing and sometimes downright misleading claims in the wellness industry, I’m here to cut through the noise. It’s time to stop buying into pseudoscience that preys on our desire for easy fixes. The wellness world is filled with products promising miracle results—products that are often built on shaky science or worse, none at all. Kangen Water is no exception.
Let’s break down whether this water really deserves its pedestal, or if it’s just another trend feeding into a culture of overpriced wellness gimmicks.
Water: Neutral, Alkaline, and Misleading Marketing
Water (H2O) typically has a neutral pH, sitting around 7, but it naturally dissociates into hydrogen (H) and hydroxide (OH) ions. The more hydrogen ions in water, the more acidic it becomes, while the more OH ions, the more basic (alkaline) it gets. In pure water, these ions are present in a small amount, and they tend to balance out by reforming into H2O. So, what is alkaline water, and what’s in it?
Real alkaline water contains something to make it basic—often baking soda. Some products claim to alkalinize water electrically, but here’s the catch: any ions in the water will eventually neutralize each other. In the end, pure water will always strive for a pH of 7. The idea that you can “alkalinize” water and benefit your body is where the pseudoscience comes in.
The claim is that when the body becomes “too acidic,” it can lead to a slew of health issues, and drinking alkaline water can balance things out. But here’s the truth: The body works tirelessly to maintain a very narrow pH range—7 to 7.4—in the blood and tissues. Any fluctuation outside this range is potentially dangerous, which is why the body has mechanisms to keep pH in check, like regulating breathing to balance CO2 levels and adjusting urine acidity.
Put simply, the idea that drinking alkaline water will “balance” your body’s pH is misleading. The body is already equipped with efficient systems for managing pH balance, and consuming regular food or liquids, regardless of their pH, won’t disrupt this delicate equilibrium. That’s right—your body’s pH is mostly unaffected by alkaline or acidic foods and beverages. This is why the whole alkaline diet and water movement is rooted in pseudoscience.
While some studies have tried to link an alkaline diet or water to benefits like preventing cancer or osteoporosis, they fail to provide solid evidence. A 2016 systematic review found no proof that alkaline water prevents or treats cancer. A 2011 review similarly found no support for an alkaline diet’s protective effects on bone health. So why do people keep buying into it? The answer lies in clever marketing, celebrity endorsements, and the placebo effect.
In reality, the only plausible benefit of alkaline water may be for those suffering from acid reflux, where it could act as a temporary antacid. But even this is not proven, and established treatments for acid reflux are far more effective.
So, the next time you’re thinking about splurging on Kangen Water or an expensive alkaline water machine, ask yourself: “Am I really buying science—or am I buying into pseudoscience wrapped in a fancy bottle?”
First off, let’s clear up a few things. The Kangen machine has only a single filter, and it’s inadequate for dealing with many of the toxins found in tap water. In fact, because of shortcomings with the filter, the Kangen machine just might change your life—for the worse. The filter in the Kangen machine doesn’t reduce levels of heavy metals or salt, meaning that if you’re relying on it for purity, you’re still drinking some of the same contaminants that you started with.
The Claim: Alkaline Water = Health Savior
Kangen Water’s marketing suggests that its alkaline properties can balance your body’s pH, improve health, and even slow aging. And while this sounds great, there’s a big problem: our stomach acid has an essential job to do, and it does not care about alkaline water. The stomach is a pH powerhouse, designed to digest food with an acidity of around 1.5 to 3.5, which is harsh enough to break down whatever you eat. So, if you’re gulping down alkaline water thinking it’s going to go in and “balance your body’s pH,” hate to break it to you, but it’s being neutralized by stomach acid in a matter of seconds.
The Antioxidant Claims: A Splash of Misleading Science
Another claim is that Kangen Water provides a “high antioxidant” effect by adding molecular hydrogen (H₂) to the water. Real antioxidants like vitamins C and E are absorbed into the bloodstream, where they tackle free radicals directly. But hydrogen’s benefits may not even survive digestion—our stomach acid can neutralize hydrogen molecules before they’re absorbed. While a few small studies suggest hydrogen-rich water might offer some benefits, there’s little robust evidence to back Kangen Water’s lofty promises.
Bottom line? Real antioxidants from food and supplements are a safer, cheaper bet than a pricey filter.
Science Says: Um, No Thanks
There’s simply no solid science to back the idea that alkaline water has sweeping health benefits. Hydration? Absolutely important. But a magic pH fix? Not really. The idea that our bodies need “detoxing” is an incredibly popular concept in the wellness space. If you spend any time on social media or browsing health blogs, you’ve likely come across expensive detox programs, supplements, or special teas that promise to cleanse your body of “toxins.” But here’s the reality: the body has its own built-in detox systems that do an exceptional job of keeping things running smoothly—without the need for any pricey detox gimmicks.
The Body’s Built-In Detox Systems
Our liver and kidneys are the real detox heroes of the body. These organs are specifically designed to filter out harmful substances and waste products, ensuring that our body remains balanced and healthy. The liver plays a central role in detoxifying harmful chemicals by metabolizing them into safer substances, which are then either excreted through bile or filtered through the blood to the kidneys for excretion via urine. These processes are efficient, effective, and happen continuously, without you having to do anything.
Liver: The liver acts like a sophisticated chemical processing plant. It filters out toxins, breaks down fats, proteins, and carbohydrates, and even helps with the digestion of food by producing bile. It’s constantly at work, breaking down substances like alcohol, medications, and other chemicals in the body, rendering them safe or neutral for excretion.
Kidneys: The kidneys are in charge of filtering waste products and excess substances (such as water, salt, and waste metabolites) from the bloodstream, which are then eliminated as urine. They also regulate the body’s fluid balance, keeping things like electrolyte levels in check, which helps maintain overall homeostasis.
These systems work synergistically to maintain a delicate balance in your body. They don’t need the help of a fancy detox program or juice cleanse—they do the job perfectly well on their own.
Why Detox Products Are Mostly a Marketing Scam
So why are detox products so popular, and why are they sold for high prices? A big part of the appeal is that these products promise to make people feel “cleaner” or “lighter” by removing toxins. But many of the ingredients in these products (whether it’s activated charcoal, herbal supplements, or teas) often lack scientific support for their detox claims. For instance, while some herbal teas might have mild diuretic effects, they don’t actually enhance the body’s ability to remove toxins in a meaningful way. In fact, some detox teas have been found to contain dangerous substances, including laxatives that can lead to dehydration and an imbalance in electrolytes.
It’s also important to note that the idea of “toxins” is often used very broadly and vaguely in the wellness industry. Toxins, in the sense that they are often described in detox marketing, are not necessarily specific substances that we need to rid ourselves of. In fact, the body regularly processes and neutralizes “toxins” naturally. The idea of a “toxic overload” is rarely grounded in scientific fact—unless, of course, you’re dealing with something like heavy metal poisoning or an actual overdose, which are medical conditions requiring professional treatment.
The Myth of Quick Fixes
The idea of quick detoxes or cleanses may also play into the human desire for immediate results. People want easy answers and fast solutions for things like weight loss, clearer skin, or improved energy. While it may be tempting to buy into the myth that you can “flush out” all your health problems in a few days, the reality is that lasting health comes from a balanced, sustainable lifestyle, not a quick cleanse. Regular hydration, a well-rounded diet, and sufficient sleep go a lot further toward maintaining your body’s natural detox processes than any supplement or fad.
Real Health Practices vs. Detox Scams
The best thing you can do to support your liver, kidneys, and overall health is to maintain a lifestyle that supports them. This means:
Drinking plenty of water (which helps kidneys function properly)
Eating a balanced diet with a variety of whole foods (rich in antioxidants, vitamins, and minerals)
Exercising regularly (to boost circulation and support liver health)
Avoiding excessive alcohol or toxins (to prevent overworking your detox systems)
Getting plenty of sleep (for cellular repair and recovery)
These practices help maintain the natural detox processes your body already does efficiently. Instead of spending money on detox products that may only leave you feeling deprived or temporarily lighter, focus on these sustainable habits that provide long-term benefits. Your body doesn’t need a detoxing break—it needs consistent support to keep running at its best.
In short, while the wellness industry promotes detox products as if they are a magic solution, the truth is that your liver, kidneys, and body as a whole have been doing the job perfectly all along.
The Role of Metabolism in Detoxification and Health
The real question you should be asking is whether your metabolic function is optimal. If it’s not, detox programs and restrictive diets are just band aids, suppressing symptoms like weight gain or chronic inflammation without addressing the root cause. And that root cause is often poor metabolic health.
What is metabolism?
It’s how efficiently and effectively your body uses energy to perform essential functions. Your metabolism impacts everything from how your cells function, to hormone production, and even the detox systems themselves.
Metabolism affects key functions such as:
Detoxification (liver, kidneys, skin)
Digestion
Hormonal output (thyroid, adrenals, insulin)
Inflammation and immune response
Menstrual cycles and reproductive health
When you focus on optimizing your metabolism through a well-rounded lifestyle—eating enough, managing stress, moving regularly, and prioritizing sleep—you support all of these systems, including detoxification. Restrictive detox diets that promise to “reset” your body do the opposite, often exacerbating metabolic imbalances.
How to Support Your Metabolism (and Detox Naturally)
Instead of relying on trendy detoxes, consider nurturing your body’s natural processes with these foundational practices:
Nourish your body rather than restricting it.
Eat a balance of protein, carbs, and healthy fats at regular intervals.
Breathe deeply to manage your nervous system.
Prioritize stress reduction and downtime (yes, even doing nothing is important).
Eat consistently, don’t skip meals.
Prioritize sleep—it’s essential for metabolic repair.
Increase daily movement—move more throughout the day!
A healthy metabolism is the foundation of a healthier body—when you heal your metabolism, you heal your whole self.
In conclusion, skip the detox fads, focus on metabolic health, and support your body’s natural detoxing systems. Your body is incredibly capable, and all it really needs is consistent care and support. 🍑
The Price Tag: Prepare to Be Shocked
Kangen Water machines range from $1,280 to almost $6,000. That’s right—almost six grand for a fancy filter. For comparison, you could buy a lifetime supply of high-quality bottled water, a well-reviewed filtration system, or even invest in a small swimming pool. And while Kangen distributors might tell you it’s an investment in your health, what they really mean is it’s an investment in their commission check.\
The Catch: Welcome to the MLM Trap
Kangen Water’s parent company, Enagic, operates through a multi-level marketing (MLM) model. That means a good chunk of their “sales” come from distributors who are also customers, encouraged to buy machines to qualify for commissions. It’s not so much about the water’s life-changing properties as it is about recruiting new people to buy machines, who then recruit others, and so on. Each sale pays up to 8 people in the “upline,” making it more about building a downline than actually selling to customers
How to Avoid the Hype
If you’re really concerned about hydration and wellness, stick to filtered water. A quality filtration system can be a great investment without the price tag or the questionable promises. If you want to experiment with pH, try adding lemon to your water. Despite its acidity, lemon can actually have an alkalizing effect on the body once metabolized, and it costs about 50 cents.
Bottom Line: Don’t Drink the Kool-Aid
Wellness should be about making informed, evidence-based choices, not falling for fancy (and pricey) illusions. Kangen Water is marketed as a wellness must-have, but a good filtration system will do the job just as well—without the cult-like MLM tactics. So next time someone tells you alkaline water is the answer, just remember: your body is already handling things perfectly well, and it doesn’t need a $5,000 machine to do its job.
Resources:
Here are some top resources to explore the science (or lack thereof) behind alkaline water and other wellness claims:
Books
1. “Bad Science” by Ben Goldacre – Critiques pseudoscientific health claims, with sections on the wellness industry.
2. “Trick or Treatment: The Undeniable Facts about Alternative Medicine” by Simon Singh & Edzard Ernst – Examines popular health trends and evaluates evidence behind them.
1. Science Vs. (Podcast by Wendy Zukerman) – Covers alkaline water in various episodes, debunking wellness trends.
2. “Alkaline Diets: Fact or Fiction?” by Dr. Mike Hansen on YouTube – A medical professional’s take on alkaline water and diets, with easy-to-understand explanations.
These resources give a broad perspective on why certain wellness claims, like those around alkaline water, often lack scientific support.
Two highly regarded resources targeting MLMs like Kangen Water, are:
1. YouTube Channels: Anti-MLM content creators on YouTube, such as Illuminaughtii and Always Marco offer thorough, engaging analyses on MLMs, including Kangen Water’s practices and claims. These creators debunk misleading promises of financial success and health benefits promoted by MLM companies, providing evidence-backed critiques and personal accounts from former members.
2. The Anti-MLM Coalition: This website hosts a wide array of articles, lists, and YouTube recommendations that critique various MLMs. They detail many companies, including Enagic (the manufacturer of Kangen Water systems), breaking down why these structures are problematic. The coalition’s articles dissect business tactics, income claims, and legal actions, helping potential recruits or current distributors understand the reality behind MLM promises.
These resources offer educational, factual content to help audiences critically evaluate MLMs and make informed decisions.
When clients come to me saying they have a “slow metabolism” or a “broken” metabolism, often they think they need to eat even less or cut carbs to jumpstart weight loss. But let me flip the script: in many cases, it’s actually chronic under-eating and restrictive dieting that’s slowing down their metabolism. Chronic dieting, especially with very low calories, can lead to impaired thyroid function and ultimately disrupt how the body uses energy. Here’s how it happens and what you can do to restore balance.
What is the Thyroid and Why Does It Matter?
Your thyroid is a small gland in your neck that plays a massive role in regulating your body’s metabolism. Often called the “controller” of metabolic function, the thyroid works closely with the hypothalamus and pituitary glands in the brain to maintain your metabolic rate. This system allows your body to increase or decrease energy production based on its needs, influencing everything from how you process food to your body temperature.
The thyroid primarily produces two hormones:
T3 (Triiodothyronine) – the active hormone that your cells use.
T4 (Thyroxine) – the inactive hormone that must be converted into T3 before your body can use it.
The production and conversion of these hormones depend on a feedback loop that begins with TSH (Thyroid Stimulating Hormone), which signals the thyroid to produce and release T4. But when the body is stressed—especially due to chronic under-eating or extreme calorie restriction—this whole process can become disrupted.
How Chronic Dieting Wrecks Your Thyroid
Under-eating is a significant source of stress for the body. Dieting or calorie restriction triggers the HPA axis (Hypothalamic-Pituitary-Adrenal axis), leading to an increase in CRH (Corticotropin-Releasing Hormone) and cortisol, our primary stress hormone. High cortisol levels can interfere with thyroid function in the following ways:
Reduces TSH Production: Elevated cortisol inhibits TSH, lowering T4 production and decreasing the amount of thyroid hormone available for energy use.
Impairs T4-to-T3 Conversion: Chronic stress slows down the conversion of T4 (inactive) into T3 (active), reducing your body’s energy production.
Increases rT3 Levels: Instead of converting into T3, some T4 becomes reverse T3 (rT3), a hormone that blocks T3 from being used. This, in turn, reduces the sensitivity of your cells to thyroid hormones, further lowering metabolic function.
This is why individuals who chronically under-eat or yo-yo diet often experience symptoms of hypothyroidism, even without an official diagnosis.
Symptoms of Suboptimal Thyroid Function
If your thyroid isn’t functioning optimally, you may notice some of the following symptoms:
Low body temperature (below 97.8°F)
Frequent feelings of cold, regardless of weather
Low or no libido
Anxiety, brain fog, or poor memory
Unexplained weight gain or difficulty losing weight
Bloating, poor digestion
Changes in hair texture or hair loss
Many clients experiencing these symptoms have been stuck in a calorie-deficit mindset for years, keeping their bodies in a constant state of stress. As a result, they’re often dealing with adrenal dysfunction, hypothyroidism, or even reproductive health issues, like extreme PMS, cycle loss, or low testosterone.
Restoring Your Thyroid Health—The First Steps
To begin improving thyroid health, our initial goal is to support both psychological and physiological balance, moving away from restrictive dieting and focusing on nourishment. Here’s a breakdown of the steps:
Stabilize Blood Sugar: Balanced blood sugar supports thyroid health and reduces stress on the body.
Maximize Nutrient Density: Prioritize whole, nutrient-rich foods to ensure your body receives adequate vitamins and minerals, especially selenium, zinc, and iodine, which are crucial for thyroid function.
Reduce Inflammation: Chronic inflammation can further stress the thyroid. Anti-inflammatory foods and lifestyle practices can help.
Incorporate Breathwork: Simple breathwork techniques can stimulate the vagus nerve, helping to regulate the HPA axis and reduce stress.
Avoid Dietary Triggers: Reduce foods that promote “leaky gut,” such as highly processed foods, sugar, and gluten, if sensitive. This protects your immune and thyroid health.
Manage Stress Proactively: Yoga, meditation, journaling, or spending time in nature can help keep cortisol in check.
Reduce Toxins and Pollutants: Environmental toxins can interfere with hormone health, so minimizing exposure can be a powerful step.
Prioritize Rest and Sleep: Quality sleep allows the body to recover and reset, which is essential for thyroid health.
The Bottom Line
Restrictive dieting isn’t the solution to a slow metabolism; it’s often the root cause. Chronic under-eating can lead to imbalances in your thyroid and adrenal glands, ultimately slowing down your metabolic rate and making it harder to achieve your fitness goals. Rebuilding a balanced, nourished body will not only help you feel better but will also lay the foundation for sustainable health.
This week, we’re talking all things thyroid health, and this post breaks down why breaking free from the dietary dogma of diet culture is crucial! Ever feel like your energy’s tanked, your minds in a fog, or your metabolism’s stuck in slow motion? 🧠✨ You’re not alone, and it could be your thyroid talking.
On this week’s Taste of Truth Tuesdays, we’re joined by Nicole, a holistic health advocate who’s here to shed light on how diet culture’s obsession with restriction can wreak havoc on your thyroid. From her own experience facing an autoimmune diagnosis to her advocacy for individualized nutrition, Nicole breaks down how restrictive dieting not only slows your metabolism but also impacts hormone balance, brain clarity, and overall well-being. Join us to learn how making friends with food (yes, even carbs!) might be the best way to support your thyroid and reclaim your energy.
Taste0ftruth Tuesdays 