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Dinah Kleyman | Light + Root Cause

@foundationally.well

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deep thinking, better questions, finding what works 🧠 mindset + body for getting what you want. MSc in nutrition & integrative health, CNS.
42, mom^3

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Hi, I’m Dinah. A bunch of you are new here, so here’s a little of how I got here (the full chaotic version is in the slides).

Here’s what working with clients taught me. In just about every first session, I found myself covering the same things. Digestion. Blood sugar. Light. How to build a plate. The foundations most of us were never taught. Almost no one had heard them, and they had to be in place before anything else we did really mattered. Over and over, I watched them do more than I expected.

It also led me down a rabbit hole I’m still in, on how the mind and the body work together. That’s what I want to share here.

And a confession: I want it all. I want to help a lot of people, keep learning, stay passionate about the work, be present with my family, and have the flexibility to do all of it. That didn’t fit inside a traditional practice for me, so I’m figuring out what it looks like. I’m not sure how it all ends up yet, and I think that’s okay.

If any of this sounds familiar, hi. I see you.

Tell me where you’re from, and what brought you here. I’d love to get to know you too. by @foundationally.well

You want to lose weight. You want to feel good in your own skin. You want to feel strong and like what you see in the mirror.

That’s allowed. You deserve to feel that way.

And maybe right now you’re tired for no reason and thinking, what the hell?

Or your labs came back and everything’s “fine,” and nobody even went over them with you.

So you’re sitting there feeling like crap, wondering what’s missing.

That’s not in your head.

There are so many ways to advocate for your health, and that’s one of them.

Here’s what I’ve seen: when women get the foundations in place, the weight often stops being a fight. Light. Food. Sleep. Stress. Movement.

Your body gets what it needs, it starts to find its way back, and the changes you wanted tend to follow without all the trying.

Nobody is going to care about your health more than you do.

I’m not saying that to put pressure on you. I’ve just watched so many women wait for someone else to connect the dots, or for the perfect plan, or for life to calm down.

You can be your own best advocate and get what you want.

You can care about your health and how you look and feel.

You get to be healthy and feel good about who you’re becoming, in your mind and your body.

You just have to decide who you want future you to be.
What’s the one thing you want most right now? Tell me below. 🤍 by @foundationally.well

5 things that helped me when I was exhausted all the time.

One of them felt so weird that I used to dodge people around my house until I got comfortable with it. 😅

None of this is a magic answer. It’s just what I noticed in my own body, and it’s what I’d start with now.

Also, being on camera is not my forte and it’s definitely not comfortable, but I’m just letting it all roll and showing up anyway. 💃

Thanks for being here while I figure it out. 🤍

What do you want to hear about next? Tell me below, and follow along ☺️

#jjyapchallenge #jjyapchallengecohort3 by @foundationally.well

Tired, your hair is shedding, and your doctor says your iron is “fine”? Let’s talk about it.

Low ferritin isn’t just “low iron.” It goes missing in one of three places.

So don’t stop at one number.

Ask for iron, TIBC, saturation, and ferritin together.

Plus, ideally, also HS-CRP, B12, folate, and RBC magnesium.

Follow along as I cover allll the topics that come up in my own practice and that I’m researching and bringing into my own life☺️

#jjyapchallenge by @foundationally.well

your body might respond to what things mean. which ritual are you picking? by @foundationally.well

I used to think food was the first step.

Then I learned what actually comes before it.

And honestly, nobody had ever told me.
For years, I did what I thought you were supposed to do. I got the food right. I read the labels, I figured out the timing, I tweaked the plate.

And food helped. It really did.

But something was still missing.

Think about this for a second. Your body has no clock to look at. No screen, no wall clock, nothing telling it whether it’s morning or midnight.

So how does it know what time it is?

That answer shapes your energy, your sleep, your hunger, and how your body handles weight. And it’s something you’ve had access to your entire life.

It’s free. You were just never told it mattered this much.

I walk through it in the reel.

And don’t get me wrong. Food matters. A lot. It might even be where you see things change the fastest.

But I don’t think it’s where the long-term change happens.

You have to go one step further for that.

Did anyone ever tell you this? Let me know below. 🤍

#jjyapchallenge by @foundationally.well

Your brain doesn’t run on what you know. It runs on what it’s seen or what it believes to be true.

My flight got delayed, and luckily I got sucked into a really interesting book (Sleights of Mind) and the wheels in my brain were really turning. I’d also just watched a lecture on zebra stripes by software engineer and author Roy Feinson, with an intriguing theory about how animals see. Put together along with some other studies I’ve come across in the nutrition world, it all started clicking.

Some key takeaways:
• You can only pay attention to a tiny slice of what’s in front of you, so a magician steers your attention and your brain does the rest.
• What you see isn’t a camera feed. Your eyes send flat images and your brain builds the 3D world, filling in the gaps as it goes.
• Your visual system starts with contrast and edges, and everything else gets built on top.
• If something is missing, your brain makes the rest up based on what feels reasonable based on all that it knows.
• Your brain tunes out what never changes and notices what does.

So I say, why not use it in our favor? Swipe for the science + how to bring it into your life so it works for you.

I’m starting to bring this into my own life more personally and with clients, because that’s where it all starts.

Has this ever worked for you? I’d love to hear your story.

I’m also starting a little challenge for myself that I’ll talk about more soon.

Sources: Crum & Langer 2007, Crum et al. 2011, Zahrt & Crum 2017, Gollwitzer & Sheeran 2006. by @foundationally.well

How’s everyone doing out there? You deserve a snack break ☺️. by @foundationally.well

Thought of the day from your fellow smart ass woman 🤍 Nobody gets to hand you an answer and tell you not to ask questions. You’ve got good instincts and a good brain. Let them shine. by @foundationally.well

One day, a few months into working together, a past client told me she’d been waiting for the magic bullet.

But then it hit her that it just doesn’t work like that... and she realized that all the things she wanted to roll her eyes at were the very things changing how she felt.

She felt like a new person, and she didn’t even realize it until she stopped and looked back.

In a world where everything feels overcomplicated, it can be really vindicating to realize we already know what to do. It can be just that simple.

But simple is not the same as easy. It’s hard to keep going with something that feels too small to matter. That’s exactly why so many of us skip it.

These are all real thoughts my clients wanted me to share with others, and it all started with thinking about health a little differently.

Your body is always sending and receiving signals.

Light, real meals, sleep, a nervous system that gets to come down.

They’re boring, they’re free, and they’re the ones you get to choose.

I have something really exciting coming, so stay tuned to hear more. 🤍

Which boring basic are you most tempted to skip? Tell me, I won’t judge. I’ve struggled with all of them. by @foundationally.well

Not knowing what to do is hard. I know. For a long time I read everything I could get my hands on and still wasn’t sure where to start.

So let’s talk about what we actually want. Not the number on a lab or the scale because that matters…but it also doesn’t if you know what I mean. I mean the feeling.

We want to wake up and not already be tired. To get through the afternoon without hitting a wall. To be strong enough to carry the groceries, the kids, the suitcase, and not think twice. To actually enjoy the dinner with friends instead of counting down until we can go home and lie down.

We want to feel confident on vacation, and just as confident on a regular weekday. To feel the good stuff while it’s happening, the laughing, the sun on your face, the long walk, instead of watching it while simultaneously thinking “this will be so much better when…”. To have a purpose that feels like our own.

I’d be willing to bet you’ve even been told everything looks “normal” while you felt anything but…because that’s been my own experience, the experience of most of my friends, as well as most of the people I work with

That woman isn’t built from a big overhaul or a perfect plan though. She’s built from small, ordinary decisions, made one at a time, most of the time.

Carrying a water bottle around. Remembering to eat (and it being a real meal with protein). Ten minutes outside in the morning light (or a coffee on the porch before the day starts). Some extra steps after lunch or dinner. A slightly earlier bedtime. None of it feels like much in the moment, but it adds up.

And if this is you and you’re not sure where to start, I’ve been putting something really exciting together and I’m going to share it with you all soon. Stay tuned.

In the meantime, what’s one small decision you’re making for future you this week?

And what’s the feeling you’re after? Tell me below☺️ by @foundationally.well

Ozempic presses a switch your body already has.

Light, sleep, food and stress are the original instructions.

I’m Dinah and I share what I find in the literature, through my own wellness business, and in my own personal life.

Follow along.🤍 by @foundationally.well