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Bri Brown IHP, NTP

@theholisticollective

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Holistic Gut & Hormone Practitioner
Helping you heal the root cause of your gut & hormone imbalances with nutrition & lab testing
Work with me👇🏼

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Wondering where to start? This is what I would do:

🍗Track my food for 2-3 weeks to learn how much I’m eating

🥩Prioritize 30+ grams of protein in each meal

💤Focus on 7-9 hours of high quality sleep every night, by intentionally winding down without a phone/tv, reading a book, taking magnesium, legs up the wall, creating a calming/zen space

🔬Get a GI Map to learn what’s up with your gut and receive a protocol tailored to you specifically

🏋️Start lifting weights 3-4x week to build muscle and stabilize blood sugar, thus supporting optimal hormone health by @theholisticollective

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3 years ago

Birth control is handed out to women like candy, being told there is little to no effect on your health and it’s the best or only option you have and I’m here to tell you this isn’t the answer you should be accepting as final word.

Whether you want to take HBC is entirely up to you and a personal decision, but the lack of education/informed consent around it needs to change.

I was given the pill in my young teens to help with “acne & balancing my hormones”. I thought it was the only option, and my doctor certainly made it seem so.

After 10 years on it, I started experiencing things like digestive issues, hair thinning/loss, ovarian cysts, pain & a lot of stress that came with these things. My body was saying it had enough.

I decided to come off the pill and I was hit with an even bigger truckload of symptoms — really, really, really painful periods, horrible headaches, irregular cycle, so moody and emotionally all over the place. My body screamed LOUD.

I am still on the journey of healing my hormones myself, but from where I started to where I am now, my cycle is night & day better and can see the light at the end of the tunnel to having symptom-less periods. I did this by addressing the root causes & being consistent.

So I encourage all women to know that other options exist — HBC isn’t the only option. Ask yourself WHY you might be having symptoms? Dig deeper, find the root cause & address it 🫶🏼 by @theholisticollective

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4 years ago

Beat the Bloat for Good ⚡️✨

If you’ve been trying to get your bloating under control for a long time and nothing seems to be working, I HIGHLY suggest running a GI MAP to see what’s happening inside your gut!

One-Time Lab Reviews are open, just DM me 💕

#guthealth #bloatingtips #gimap #weightloss #holistichealthcoach by @theholisticollective

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a year ago

Struggling to see progress on the scale? 😩 Here are 5 sneaky reasons your weight isn’t budging — and what you can do about it:

— you’re not actually in a caloric deficit
— you are dealing with metabolic adaptation
— you have underlying imbalances such as estrogen dominance, high cortisol, gut dysbiosis or insulin resistance which can block your efforts
— you’re starting over every Monday and are inconsistent
— you quit too soon because you aren’t seeing results yet

👉 Ready to break through the plateau?

One-Time Functional Lab Testing is a quick and easy way to reveal hidden imbalances that could be keeping you from your goals

One-On-One Health Coaching is my comprehensive 6-month program which includes functional labs, monthly calls, personalized plans, macros, meal plans and more!

DM me for more details or to set up a FREE discovery call to learn more!

#weightlosshelp #fitnessplateau #fatlossjourney #healthtips #fitnesscoach #healthcoaching #functionallabtesting by @theholisticollective

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a year ago

MACROS CHEATSHEET
(Save for later)

Every meal should contain:

PROTEIN 🍗🥚🥩
— aiming for 1 gram of protein per pound of ideal body weight
— minimum of 30g of protein at each meal
— 4 oz of protein is roughly the size of your palm

FAT 🫒🥑🌰
— 1 serving is about the size of your thumb
— include at every meal
— tends to be easy to eat enough fat if you’re eating animal protein

FIBER 🥦🥕🫐
— aiming for 25-30g daily
— include at every meal, especially in those containing higher amounts of carbs

CARBS 🍠🍚🍌
— 1 serving is about the size of your fist
— needs will be based on activity level and state of metabolic health
— important to include both pre and post-workout by @theholisticollective

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a year ago

Even if you aren’t struggling with the typical “gut symptoms” such as bloating and constipation, your gut can still be the root of your symptoms 🤌🏼 by @theholisticollective

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a year ago

Imbalances in blood sugar can be keeping you from seeing results, especially weight loss in the mid-section of the body.

Here’s 4 common causes of high blood sugar:

🥗UNDER EATING: if you chronically undereat food, your blood sugar will begin to rise and stay elevated due to STRESS

⚡️CHRONIC STRESS: Cortisol and Glucose go hand in hand. When your body experiences stress, it releases cortisol, which also triggers a blood sugar spike

🏃🏻‍♀️EXCESS CARDIO/HIIT: All exercise is a form of ‘stress’. When it becomes too stressful (too much), it spikes your blood sugar. Excess cardio is often paired with under eating, which worsens this further.

🌀LOW HORMONES: Estrogen, Progesterone and Testosterone help regulate your blood sugar levels. If you’re experiencing any of these hormone imbalances, your blood sugar will struggle to stabilize.

I recommend testing your blood sugar levels or putting on a CGM to learn more about how your blood sugar is affecting your health journey!

DM me for more info on how I can help! 💖 by @theholisticollective

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2 years ago

These are top factors affecting your hormone health and quick supports for each!

POOR GUT HEALTH 🪱
— run a GI MAP
— Drink 1 cup of bone broth daily
— Eat a 90% nutrient dense, whole foods diet

CHRONIC STRESS ⚡️
— Prioritize 7-9 hours of sleep
— Support the nervous system daily
— Leave the toxic job/relationship

LACK OF MINERALS 🧂 — Add electrolytes to your water daily
— Eat your fruits and veggies

BLOOD SUGAR SWINGS 🎢
— Eat within 1 hour of waking up
— Eat proteins, fats and carbs together

OVER EXERCISING 🏋️‍♀️
— Walk 10K steps daily
— Swap the HIIT for low impact strength training
— Prioritize rest and recovery days

UNDER EATING 🥓
— Eat your body weight in protein daily
— Eat in regular intervals, every 4 hours by @theholisticollective

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2 years ago

If you want to heal your pcos, insulin resistance, high androgens, irregular cycles, hair loss, or acne related symptoms, you must focus on:

— fixing your metabolism
— building lean muscle
— supporting your thyroid function
— addressing stress/cortisol
— mineral and nutrient replenishment
— eating enough high quality calories
— balancing your blood sugar

Even though pcos is said to be driven by inflammation, high androgens and insulin resistance, these are also SYMPTOMS. You have to ask yourself, what is causing the inflammation, high androgens, and insulin resistance? It’s going one layer deeper, and since all of these symptoms/drivers are impacted by the metabolism, it makes pcos a metabolic issue at its core! by @theholisticollective

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3 years ago

6 mistakes when trying to heal your hormones

Cutting too many calories — under eating will raise cortisol, sex hormones will lower and metabolism will slow

The wrong type of exercise — too much HIIT/cardio and intensive workouts can raise your cortisol and make you weight loss resistant

Alcohol — alcohol burdens the liver and instead of processing your fluctuating hormone levels throughout the month, it focuses on the booze, which leaves higher levels of hormones circulating

Sleep/Scrolling — your circadian rhythm is essential for hormone health. Stimulating your brain with your phone at night shuts down melatonin production, raises cortisol, and throws off hunger hormones

Random supplements — hormones work as a system. Trying to pop a random pill for one hormone imbalance without looking at the entire picture can do more harm than help.

IG advice — I know we’re all just trying to get better and help our symptoms, but taking IG advice from random influencers who don’t have a background in health is not the move and can make things much, much worse.

INSTEAD….
🍗 focus on high quality, nutrient dense and protein forward meals
💤 sleep 8-9 hours every night and put your phone away
🍷 ditch your wine glass with dinner every night
⚠️ support your liver health with bitter foods, herbal teas and castor oil packs
💪🏻 prioritize strength training and muscle building over intensive cardio
💊 use functional labs to figure out what specific supplements/supports you would actually benefit from by @theholisticollective

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3 years ago

Weight loss resistance can be about so much more than diet and exercise. If you’ve been following a diet/workout plan diligently, but still aren’t seeing results, it’s a sign to look deeper 👀

Here are the top reasons your weight might not be budging:

🦠GUT: if your gut has dysbiosis, pathogens or leaky gut, then there is chronic inflammation in your body. This is affecting your ability to absorb nutrients from your food and creating hormonal imbalances because your cortisol is raising due to the inflammation, both of which affect your thyroid and metabolism.

🌪️HORMONES: if your hormones are imbalanced, such as high cortisol or high estrogen, weight loss becomes very difficult. Plus, hunger hormones, appetite regulation and sleep quality will be affected, which affects the metabolism.

⚠️TOXINS: If you have an underlying mold issue, heavy metals, pesticides, or too many endocrine disruptors from things like skincare/makeup/household products, the liver will become burdened + lower your detoxification abilities which creates hormonal chaos and alters metabolic function. Not to mention, your body will work to protect you from the toxins by storing them somewhere safer, aka fat.

Functional labs, like the GI MAP, Bloodwork and the DUTCH are super helpful in these scenarios and how I am able to help my clients find the hidden reasons they aren’t seeing results! by @theholisticollective

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3 years ago

What a time 🫠

Birth control does not fix anything. It is bandaid masking your symptoms 🩹 when you decide to stop taking the pill, symptoms will return, and often with unwanted guests that have resulted from the depletion and dysfunction the pill itself caused.

For more information on birth control and tips for supporting your body while on it, or transitioning off, check out my free guide at the link in bio! by @theholisticollective

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3 years ago