Bright Families: Recent Episodes
Jen Dunlap
A bunch of weird symptoms that cropped up in my 30s but are no longer a problem due to small shifts that slowly (sometimes quite slowly!) became habitual.
Herbs you eat don’t have to be timed or dosed carefully, and they make food more fun. This is one of the easiest most satisfying ways to improve your cycles
Why I’m a fan of not setting an alarm to work out or using naptime, and how ladies build fitness into other times of day.
If your cycles are slightly long, ovulation is slightly delayed, and other signs of slightly altered cycles, this is the way to address it and improve fertility.
A few signs that we should check, and how it turned out she needs reading glasses. Might be helpful!
The retinol (animal Vitamin A) is key for immune tolerance of the environment and foods. Maybe this would help you, too!
What if you don’t need a cold plunge or hard workout to set your focus for the day? Mini-challenges of doing activities you know are good for you and you plan to do, early in the day, might be enough to take the reins of your motivation.
Do you or your child run very high fevers, or have other signs of an unusual pattern in your immune response? Here’s a story and solution from our family that might help.
These tend to be the areas of friction that yield most improvement when you have a plan - Thyroid, Iron, Digestion, Lymphatic Movement, Cortisol and last but not least, Sense of Purpose.
How to approach fitness and nutrition for a growing teen, manage expectations, and build long term health
Because parents are supposed to be totally “regulated” but at least the culture gives you a pass for “self-care”.
Would you rather your house look great, or you feel great? Tackling tough choices with the resources available.
Kind of, the ones that seem to be a problem, but the bigger thyroid questions are more important
A roundup of tips that make it happen for me and others!- leftovers, even for breakfast - make-ahead veggies like coleslaw, carrot salad - no-prep veggies like carrots, cucumbers, and romaine- eat tons of veggies when others prep, at parties, etc,…- keep shelf-stable veggies like artichoke hearts and olives in your car snacks
My favorite clients are curious, motivated, and skilled in something that’s not nutrition. I’m welcoming new clients all winter so you can enjoy a fantastic spring and summer!
How to build community step by step; why it’s ok to be the receiver more than the giver; overcoming initial social hurdles; why it doesn’t matter if you’re terrible with names.
Tips, Boundaries, and Nutrition for families with teens and spouses who all need time and attention.
We need a better conversation about maintaining health through middle age. Too many ladies are trying to do all the things alone and they are left with zero time and brain space to care for themselves. We need more honesty from moms who are navigating this well - not only about what they do, but about what they DON’T do, to care for their health.
Because active teens need to eat differently than the adults planning the food, here are tips to fuel them for energy and fun in their sports.
Why I started (research) and why I am continuing (clearer decisions and better focus). https://open.substack.com/pub/chrismasterjohnphd/p/your-cells-are-starving-for-creatine?r=1d62up&utm_medium=ioshttps://www.sciencedirect.com/science/article/pii/S0002916523662434
Have you been taking zinc for colds?Are you worried about overdosing on iron?Wondering if you should be taking copper?A quick take for one client.
Brief overview of the cortisol strategies we covered this week in Moms Club. This is our focus for September and members can ask questions any time, learn from guest speakers, and celebrate their successes together. We meet Tuesdays at 1 pm PT and Thursdays at 7 am PT
It keeps them occupied, builds confidence, and improves the odds that they eat more nutritious foods. Most kids over 10 can make a meal or snacks for the family, and some kids will make better meals than you!
Strategies for a high school girls with frequent headaches - iron, hydration, short rests, improving cortisol rhythm and sleep quality
What to look for when evaluating sleep, and a tracking sheet to help you see patterns: https://docs.google.com/spreadsheets/d/12Z5zG_7ZUGaaGWP0ZYZTQ9GoMa5lZZ9xYa98uq5Kb-g/edit?usp=drivesdk
Using the power of anticipation and routine to manage our cortisol and nervous system, with a “soft landing” in the morning and evening
What can I do with the time and energy I have? An example of how to “salvage” a day that’s going to pieces.
Are you bored, actually? If you find that walking, hydrating and the general advice isn’t catching your interest, maybe you should be honest about your drive to succeed and excel. Don’t be shy, and don’t feel like only the “right” reasons are ok to say out loud. You can want to be fitter, stronger, faster, and you can use this as a strength when you pursue fitness and health goals.
Nap and quiet time, math plans, expectations, schedule, games, and other minor summer projects
How long to see progress depends on where you’re starting and how long it’s been since you were able to care for yourself well. It can be hard to see patterns when you already have so much in your mind. Here’s a resource I use with ladies to see patterns more clearly. Make a copy and try it for yourself! https://docs.google.com/spreadsheets/d/12Z5zG_7ZUGaaGWP0ZYZTQ9GoMa5lZZ9xYa98uq5Kb-g/edit?usp=drivesdk
What’s the real cause? You can look at it several ways, so see which one sounds like your kid! Dopamine, unstable blood sugar, growth spurts, and poor sleep are possible causes.
An overview of my conversation with a 14-year-old about how she can improve her nutrition for better skin and hair, more energy and better sleep.
A few scripts and frameworks to encourage your child to behave well and include others, rather than split the group so she can maximize time with friends.
Time outside is the best way to balance my blood sugar, but I’m also fine tuning my carb levels.
A very freeing way to approach both nutrition and relationships when we’re overthinking and overwhelmed
If you’re sleeping 6-7 hours and it was always enough, but now you’re finding yourself with stubborn extra weight, irritability, and dysregulated hormones, it’s time to reconsider.
What I’ve seen in the first week of using the Stelo by Dexcom - average is higher than expected, spikes are more common later in the day, activity mitigates processed food, and brain work (being “on”) pushes blood sugar up regardless of when I’ve eaten.
A few counterintuitive (at least for me) approaches that have been helpful, borrowed from Low-Demand Parenting and the PDA/Autism perspective.
A few ways to love that mom who just had a baby, or tell people how to love you - with gifts, time, help, and meals
Trying to figure out why you’re tired? It could be anemia, thyroid, poor sleep, brain drain… here’s how I walk clients through questions to sort out what’s contributing.
Big progress for a homeschool mom in a cold climate, with stubbornly low HRV, poor sleep, and feeling stuck wondering what to try next. She is finding that morning sunlight increased her HRV and her relaxed time from 1 hour to 6 hours out of every 24. Too good not to share!
Nutrition tips for healthy fasting as a mom, and how to avoid the headaches and feverish symptoms
How you can fit in extra bits of exercise throughout your day with what you’re already doing, hopefully in addition to getting a walk or workout by yourself. It’s great to clear your head alone, and it’s also great to get a bit more muscle and posture work while you do life.
A few strategies for the kids who have more energy and seem to need fresh challenges all the time.
Strategic moves to find new foods, plan around school, and use the goods they already like.
Sometimes the ladies I talk with are worried about problems 30 years away and making changes that will shortchange their health in the next 10 years. Much of the advice from fasting, keto, low carb is geared towards sedentary men, not moms chasing toddlers.
Simple ways that ladies I know find the right level of carbs for optimal metabolism, thyroid and energy.
Supplements, glucose monitors, workout clothes, Monk Manual, sparkly shoes…and mostly, TIME to connect with family and friends over the next 3 weeks
What are the sticky spots in your day? Track them and solve them with a little help from your friends.
A couple of quick examples of women looking at signs that their nervous system is overacting, what steps they are taking to calm it down, and the results they have seen so far.
Everyone has a different mix of obligations and resources available for their health and family needs. This is a framework to think about what you can use to help meet the needs, and more clearly determine what is possible. A good friend can help you see opportunities and options that you might not, and ask good questions. We also do this in Moms Club when we share our experiences and what we learned through trial and error. And of course this is key for 1:1 Coaching - asking questions to get a sense of my client’s day, what her obligations are, and where she has time and energy to send in a different direction.
Is it Adrenal Fatigue? No matter what call it, we all hit the wall sometimes. If you’ve been drawing on your resources for months or years, it time to rebuild, and it will take time! You need to give your body the signals that the crisis is over, and the resources to put back wheats taken out. Sleeping more can, paradoxically, cause you to feel more tired than when you were going full tilt. But really, you are now feeling the fatigue that was there all along. It can take a few months of better sleep to feel a significant lift in energy, but by that time your mental state should be much better!Resting in little bits throughout the day is a key signal to your brain to make less cortisol - if you keep powering through fatigue it’s much harder to rebuild.Supplements for minerals, especially iron, should give you a lift with a few weeks. Don’t worry about missing a day, your body will be happy for whatever it gets!
A legacy most importantly is an idea, story of who you are in the context of family, culture, faith etc,…and thus who your children can become as a result of your investment of time and energy. Just as we know that living in a house with stability and affection sets children up for success, living house with reasonable food choices and habits saves them years of figuring things out the hard way We look to our parents to see what’s possible and likely - will I struggle with my weight? Might I be prone to depression, alcoholism, or addiction of other kinds? No matter how we feel we “failed” ourselves or our children in the past, the connection between you and your children exists in the present. If you succeed after many tries, they will tell a story of perseverance. If it was a struggle for you to find time to exercise, sleep, and get the help you needed, they will respect you even more as they are able to reflect on your creativity and determination. A college friend shared his perspective on his mother figuring out her health in her 40s: “My mom had tried different diets that kind of worked but didn’t last. Then she had her 25th high school reunion coming up and she was really committed. We teased her that it wouldn’t work but she stuck with it and we watched the weight come off, first her arms and legs and then everything. It took about six months and by then she had her system down and she’s looked great ever since.” You could hear the admiration in his voice, and he owned his lack of support for her work. Nothing succeeds like success. And once she figured it out, she had figured it out! Most women will make little adjustments over time, but the big victory is figuring out what is key for you. Our online programs, weekly Zoom calls, and peer-to-peer coaching are different ways to find your key actions and build a long-term set of options for your best health throughout your 30s and 40s.
Are people not hearing what you say? Are you feeling frustrated trying to communicate and get an answer? Listen to this
“I just want to get in a consistent routine “ “It’s so hard to be consistent “I hear this in every nutrition consultation. And it’s true. It’s hard to be consistent. AND it doesn’t matter nearly as much as we think it does.Long term, when you’re in your 60s and trying your maintain mobility and strength, there’s a greater case for consistency in exercise and nutrition. And you may also have more time. But it’s sad to see women get demoralized because they don’t walk every morning or eat the ideal breakfast. “ I only walked one morning this week “ instead of “I walked one morning and deep cleaned the house before my in laws came and hauled 300 pounds of groceries in and out of the car”One walk a week is better than none. One walk a week reminds you how nice it is to be out in the morning air alone. It reminds you why you want to do this even if you haven’t figured out the logistics. One walk a week is not a failure of consistency; it’s a demonstration of your commitment to figuring things out. Maybe you realize that you’d rather be prepping dinner or reading a novel. Maybe you hate being out in the cold and you really like walking mid morning when both you and the kids need a break.Years ago a student mentioned that his mom gave them smoothies and a 1-hour break in the middle of every morning. “She needs a break by then and we’re hungry and after the smoothies we go play outside for an hour “. Most of us think of morning as golden time - it seems more efficient and seems to go more slowly - and therefore we should dedicate it all to our children. But what if we took some golden time for a walk? Maybe you rotate which kid comes along, to change the dynamics and simplify for the one supervising.Maybe you’re a teacher at your kids school so your day starts early and goes long. Can you sit outside to grade during your free period? Eat lunch outside even if you don’t feel up for walking? Order groceries for pickup on the way home? Journal ? Let’s reframe our relationship with consistency. Studies about exercise show significant benefits in just a couple of days per week. Don’t let perfect be the enemy of good enough.To join our Moms Club, enroll in classes, and find great ideas for ladies with full days, visit brightfamilies.com
An overview of all the little things and big things to keep in mind, so you can enjoy this time as much as possible and recover well!
It’s ok if you don’t like the word “hot”, just listen for a compilation of all the key tips. It’s not about exercising more and eating less - looking good starts further back with boundaries, setting aside time for sleep and rest, and other ways that you resist the nonstop.
A look at the topics and types of meetings we have in Moms Health Club - from short classes on Autoimmunity, Thyroid, Fertility, and Energy, to general information about children's health and open discussions where moms share their best tips and resources. We also have guest speakers on a variety of topics interesting to moms, such as emotions and food, pornography and managing temptation, setting boundaries, addressing conflict in relationships, and knowing which herbs to use safely with children. More information at https://www.brightfamilies.com/subscriptions-2
Strategies and a list of supplements to send with your kid heading off to college, with brand recommendations and how to we use them.
A 9-minute overview of key strategies, with recommendations for supplements and food. Reach out with questions and subscribe!
If you drag yourself out of bed in the morning and finally get a lift at 4 pm, this episode is for you! Quick and simple tactics for reducing that high cortisol feeling and getting back to a regular rhythm of high (at the right level) in the morning, and lower as the day goes on.
So many people with “normal” hemoglobin are actually low in iron. Think twice if you’re not feeling great throughout the day.
Why do college girls have irregular cycles? 1) The Dorm Effect, and 2) Different food and activity habits between college and home. This is a quick take on how those two factors play out to make cycles more regular either at home or at school.
As always, reach out with questions!
You might be just as uncomfortable as your daughter with starting this conversation. Here are some quick tips for overcoming your ambivalence and delivering the right amount of information.
What do you do when your husband wants to have soda, chips, ice cream, and candy in the house all the time? Here is a long-term perspective to consider, as you diplomatically negotiate and calmly hold your lines on food in your home, and arrive at habits that work for everyone.
If you'd like encouragement and support as you get your family's food on track, join us this summer for the Family Food Reset starting June 14th! More details at brightfamilies.com
Has your child been struggling with weight? Are you worried about his health, social life, or future opportunities? Does your daughter hate shopping or dressing up? Here are some things to keep in mind for yourself, and ways to start communicating about this touchy issue.
Leia Dingott shares why parents need a will, what happens if there isn't a will, and several scenarios that hadn't occurred to me - for instance, that a will can be handwritten to add legal weight, why you should name at least 3 options for who can care for your children, and different options for inheritance and trusts. Her website is Dingottlaw.com
Moms Club zoom call about Immune Boosters for the family, with good ideas from several experienced moms.
Here's a link to the Amazon Idea List I'm referring to: http://a.co/6pBWkU5
Rhonda of Catholicsfreeforlife answers questions about how we can prepare for the conversations we need to have with our teens, and approach them with peace and clarity.
If you'd like to reach out for a free consultation, Rhonda can be reached at coachingwithrhonda.as.me
Sara and Jen talk about social situations we've counseled kids through, how Sara reaches out to her kids with different communication styles, and what she tells them about different types of family styles, gift buying, visiting neighbors, and awkward moments with friends. Lots of wisdom - Sara has so many great ideas!
3 levers to pull with no time, and 3 more to pull if you have a bit of time but not much energy or motivation. Don't overcomplicate it! Do the easy, high-impact things first.
How do you approach this complex topic from a nutritional and personal perspective, so your teen will hear you and get the help he or she needs?
Denise Jelinek helps women notice and change their mindset around food and eating, and to see when they are trying to solve non-food problems with food, instead of turning to God and letting their emotions run a natural course. Denise runs both group and private coaching programs to teach women to stop emotional eating. Her website is Turn to God not Food
The stories I've shared with my older teens, collected from people in our circle as cautionary tales. I want my kids to have an idea of what's happening if something weird ever does come up. Often people end up in bad situations because they don't recognize them quickly enough, and stories help us recognize things without having experienced them before.
So often I think I need a better system or clearer ideas, and then what turns out to be most helpful is an inspiring word or example from another person living the ideas and systems I'm trying to live.
Ideas for more calories and nutrients for teens, particularly those prone to depression and anxiety, and how to manage blood sugar when it's gotten too low.
Let's go beyond touching safety and train our kids to notice weird behavior long before it gets to touch. There's usually a grooming period in which the perpetrator tries to build complicity and guilt int he child through a series of "odd" interactions and "don't tell your parents" remarks. Examples of spotting this behavior early as a parent and how to approach the topic with young kids.
Cassandra has 11 children in her blended family and speaks about how we can support women in difficult circumstances to parent in peace and faith.
The pitfalls of lab work - poor reference ranges, not knowing your own ideal numbers, etc - and why you should get it anyway.
A quick take on strategies that will help. And be patient with yourself! Exercise, protein, music, small routines, slowing down, recognizing the role of feelings in distractibility.
Rhonda is a home school mom of 3 and Catholic life coach who specializes in helping people overcome addiction to pornography. We talked about her work, the tools people use to overcome this and other habits, and how parents can help their kids resist or recover from using pornography.
Besides the 5 Love Languages, your family likely has many signs of love as part of your family culture. There are many that we cover in Girls Health Club and in Moms Club, to see the good in our own families, and get ideas of how we can show more love to others.
Top two ways you can help your daughter, by helping yourself so she can feel peace thinking about possible "mom life" in the future.
Rita is a mother of 5, Creighton Method teacher, and Nutritional Therapy Practitioner. We had a great conversation about her work helping women to feel better and often conceive through one-on-one and group learning.
How we discussed childbirth with my anxious daughter. For a while, she said she didn't want any kids, and now she says 5 sounds great!
It can be worrisome and irritating to have a young contrarian in the house. Here are a few thoughts.
Sleep changes are common as we get into our 30s and 40s. Here are some things that are working for me right now.
You know your muscle tone isn't the same as when you were younger. Here are some quick tips to overcome the muscle loss that tends to happen with lower hormones as we age.
A quick list of the tips that I've used to maintain core strength and some muscle even when I'm not taking the time to exercise.
A mom of 10 reached out for help reviewing her vitamin routine, hoping for more energy and postpartum weight loss now that her baby is 5 months old.
Part of our free summer series reviewing the topics from the past year of Moms Health Club. We look at the purpose of metabolism, why it takes so much energy, and what nutrients we need to make it run ideally.
From our Free Summer Series, a 90-minute discussion of Sleep and Recovery strategies, supplements and other tips for ladies who juggle many different roles and relationships.
Here's the slideshow: https://docs.google.com/presentation/d/1y2jZgfYct9CNW1_wKJLxIS_F8fLsovxwoyAm9_AF3Io/edit?usp=sharing
And Video: https://drive.google.com/file/d/1oY90h6_b0h1nI0qXH9-D_3svhNgiLVvW/view?usp=sharing
An overview of how we've handled fashion, makeup, earrings, and other aspects of life with daughters, including what went as expected and what I would do differently based on experience.
An overview of how our family's cooking and recipes, our snacks and desserts, have changed as we experiment, adapt for food or additive intolerances, and learn what we enjoy most.
A little background on the process of negotiating the food culture in our house over time, based on what my husband and I brought from our families of origin, what seemed worth the money or not, what we like and dislike, and different nutrition needs.
Overview of what happens during the cycle, what to expect in terms of energy, appetite, and mood, and how to help it go smoothly.
A quick overview of immune boosting tips and supplements we use to avoid getting sick and stop illness quickly: Affection, hydration, low sugar, fruits and vegetables; cooking herbs like garlic, basil, and rosemary; supplements such as elderberry, zinc, and various cough drops, charcoal, and goldenseal, with details of how we use them.
A quick overview of how restrictive dieting, pressure we put on ourselves, and sleep loss contribute to raising cortisol and inhibiting weight loss for women, particularly after pregnancy during the adjustment with a new baby. Women who are struggling to maintain a normal weight in spite of strict dieting are often working against themselves and sending mixed signals to their body.
Rip currents, pool and lake risks including sudden fatigue and hypothermia; how to spot weird people and situation, and listen to your gut, with examples of each. A live class recording of our Middle School safety discussion that might help you keep you kids safe.
A quick take on assessing your body type and how your muscle mass and weight distribution can offer clues about hormones and your cycle.
If you're having irregular cycles, a first step is determining how much you eat in a day versus how much you use. A woman's body often shuts down her cycle if it perceives there are not enough resources. The episode includes a couple of examples of irregular cycles in older teens caused by accidentally under-eating.
Our inaugural Safety Class covered general principles of watching surroundings and responding quickly; signs of heart attack, stroke, diabetic emergencies; and how to respond if someone is bleeding or unconscious. The kids had great questions and we're all looking forward to next week!
https://drive.google.com/file/d/1NPL-Z-05SE3lTr8dngF4K_3s33ySYQk6/view?usp=sharing
A super quick overview of common anemia signs in teen girls - not just fatigue, but cravings, emotional problems, and light or long cycles.
A quick overview of various approaches to jobs for kids 10-15, how these can connect with "official" job opportunities later, and how younger kids mature from the experience of working for other families and friends.
This episode covers:
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How UTIs happen
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Why they can recur and become chronic
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How nutrition and supplements can interrupt the cycle
This is an informal recording of a talk I gave to about 30 college girls, many of whom are anticipating marriage in the next year or two. It's a general overview of fertility in light of nutrition, thyroid, blood sugar, and other factors, presented from the Catholic perspective of sexuality within marriage.
Audio quality is better in the first hour or so. Full transcript at https://www.brightfamilies.com/post/fertility-talk-for-college-girls
An overview of key habits for great health in college, based on several talks given to college girls over the last several years.
Bone Mass
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Developing Bone Mass during this ideal window, through exercise and nutrition
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What's in Bone? Collagen, protein, vitamins
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Why Sleep affects weight, bone growth
Brain Development and how to develop strong relationships
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managing distractions from tech and our own preconceptions
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making eye contact, dealing with feelings honestly
Drinking, and Smoking, and other Drugs
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Smoking dampens feelings and covers indecision and social awkwardness
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Drinking adds a layer of unreality to relationships, and you should question any relationship that involves regular use of alcohol
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Drinking has different biological effects in different people, fatigue, euphoria, adrenaline
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Addiction is more likely with existing depression. What is your habit doing for you? What is it covering?
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Smoking and Drinking lead to nutrient deficiencies, both because of the requirements for their metabolism, and the decrease in food intake that often occurs
Sleep
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Sleep loss leads to poor memory, depression, anxiety, poor food choices, and a generally less enjoyable time
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Morning sunlight helps you start your day and fall asleep
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Daytime sunlight can help with Vitamin D
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Exercise at least 2 hours before bed, use white noise, darken the room
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At some point you just have to say no to whatever is happening lat at night
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Nap before late events like dances, go to bed early when you can
Immune System
- Vitamins, sleep, hydration, stress management, and sugar intake all have a large impact on your immune system
College Students and Diet Fads
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Any loss in calories can affect your cycle, sleep, mood
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Small changes in body fat can lead to large changes in mood and the consistency of your menstrual cycle. If you're not modeling, who cares about the extra 2 pounds?
Menstrual Cycle
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Basic overview of the process and common variations and problems
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At least 20% of girls test as anemic, and that's likely an underestimate
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Exercise the week before your period, consider resting during your period, you may need to snack more as your period ends and you're replacing blood loss