Terri Total Health, LLC

06/05/2026

🎉🍩HAPPY NATIONAL DONUT DAY! 🍩🎉

Today is confession time...before I became a Holistic Gut Health Coach, National Donut Day was a beloved tradition in our family. Every first Friday in June, we'd head to our favorite local bakery, pick out three giant donuts, bring them home, and cut each one into thirds so we could sample all the different kinds of donuts together. And, OMG...SO DELICIOUS!

Fast forward several years later, and now I spend much of my time teaching people how to avoid these addictive beasts due to all the refined sugar and unhealthy oils, because I've seen firsthand how much they can impact our energy, weight, mood, digestion, inflammation, hormones, blood sugar, and even the health of your brain.

So does this mean we should NEVER eat donuts?

Well, if you ask me now, it means we simply need to become wiser and more intentional around these kinds of sweets. Today, I would rather make a healthier version of a donut that actually supports my body while still satisfying that desire, but if you're not ready for that jump, I would simply share the donut with maybe like 4 people!

And, for a healthier donut recipes, check out Keto Snackz's videos for all the deliciousness with much less of the blood sugar roller coaster!

Most people truly don't realize how much their cravings are driving their choices until they learn how to stabilize blood sugar and nourish their gut microbiome.

On my "I Quit Sugar" and "Healthy Gut" 30-Day Challenges, I've watched so many folks lose weight, reduce chronic pain, lower their blood sugar/A1C, drastically reduce cravings, increase energy, sleep better, and gain more self-control around food...in just 30 days!

If donuts, chips, bread, pasta, bagels, sweets, or constant cravings seem to have more power over your choices than you'd like, I'd be delighted to have a conversation with you about your health goals and whether my upcoming 30-Day Healthy Gut Challenge might be a good fit to get you started!

We're planning to launch the next group as soon as we have at least 5 motivated people ready to transform their health together, because here's what I've learned:

The goal isn't to not enjoy food. The goal is to become the type of person who is in charge of your choices and disempower those cravings.

So today, whether you're enjoying a donut, sharing one, or making a healthier version, enjoy it intentionally.

And, if you'd like to learn how to become a Healthy Gut Warrior, send me a message or schedule a chat soon!

Happy National Donut Day! 🍩🎉

05/12/2026

Hello Natural Health Enthusiasts!

I’m excited to share that my colleague, Dr. Philip Robert Mach and I are launching our LIVE talk show WEEKLY called "Let’s Talk Gut Health."

This show is for YOU, if you’ve ever felt like…
• your energy isn’t what it used to be
• your digestion feels “off”
• you’re dealing with brain fog or poor focus
• stress feels harder to manage
• or your body just doesn’t feel like you anymore

Let’s Talk Gut Health is a weekly, real-life conversation designed for high-performing professionals and anyone who suspects their symptoms may be rooted in their gut. We’ll be diving into topics like:

• stress and the nervous system
• digestion and the microbiome
• energy and fatigue
• sleep and recovery
• metabolism and weight
• emotional resilience

And most importantly, we want your questions!

Each week, we’ll bring a topic, but it won't be a lecture. It’s simply a safe space for honest, REAL conversations about what’s really going on in your body, and a great place to learn, reflect, and start connecting the dots.

If you'd like to join us, the registration link is in the comments section below.

05/09/2026

🌷 Happy Mother's Day 🌷

As we celebrate both Mother’s Day this Sunday and National Women’s Health Month, I’ve been reflecting deeply on the incredible strength, love, and resilience of women everywhere.

Mother’s Day is more than a celebration of the mothers who are physically with us; it’s also a time to honor the mothers who have transitioned, whose roots continue to live deeply within the hearts, values, and lives of their children. Their love continues to nourish us for generations, and I wholeheartedly believe my beloved mother and grandmothers are the ones behind my drive to serve others through the work that I've chosen to embody.

In honor of women’s health, I want to invite you to a very special LIVE online event hosted by Cindy Olson and the Natural Health Collaborative called:

Women’s Health LIVE: Natural Solutions That Work

👉 Monday, May 11th at 2:00–4:00 PM CT

This empowering 2-hour event will feature natural health experts sharing practical, holistic strategies to help women feel more energized, balanced, resilient, and vibrant.

I’ll be speaking around 3:05 PM to 3:15 PM CT (time may vary a bit).

My talk is: “Happy Gut, Happy Woman: 4 Keys to Feeling Your Best”
In this short but powerful talk, I’ll be sharing how focusing on 4 key areas of gut health can really amplify women's health and our overall vitality. I will offer simple steps women can begin implementing right away to support their well-being naturally.

Think of this event as a GIFT to YOURSELF.

SPECIAL BONUS: Anyone who registers and attends will receive $50 OFF my upcoming Healthy Gut Challenge beginning next month!

👉 Register via QR Code or with the Registration Link in the
comments below! Hope you can join us!

04/30/2026

🚨 Hey Everyone — We Start TOMORROW—2 Spots Left! 🚨

If you’ve been thinking about investing in yourself for a lighter, brighter, more positive YOU, here's your invitation!

My 30-Day "Healthy Gut Challenge" begins tomorrow, May 1st from 11 AM - 12 PM CT and we are down to just a couple spots!

This challenge is about getting you to start feeling like yourself again with...

🌿 more energy
🌿 fewer cravings
🌿 better digestion
🌿 clearer thinking
🌿a calmer, more balanced body

This May Be Exactly What You Need If You’re Dealing With:

💚 Prediabetes or wanting to lower your A1C
💚 Hypothyroidism or sluggish metabolism
💚 Diverticulitis or digestive discomfort
💚 Arthritis, inflammation, or achy joints
💚 Weight gain or wanting to slim down for spring
💚 Chronic aches and pains
💚 Constant cravings sabotaging your progress
💚 Brain fog, fatigue, or mood swings

So many of these challenges trace back to gut health, blood sugar imbalance, and inflammation—and the most beautiful part? Your body wants to heal when you support it well.

And you won’t be doing this alone…you’ll be supported by a small group of like-minded people (and one very passionate gut health coach 😜).

And, yes, you can still enjoy treats, like my own favorite healthy "candy bar" made by pitting dates and filling them with a natural nut butter, walnut or pecan, and then dipping them them into 100% dark chocolate + coconut oil.

So delicious, satisfying, and "gut friendly."

Want Proof This Works?
Head over to Terri Total Health website https://territotalhealth.com/ and watch real client stories—people just like you who have...
~ Lost weight
~ Reduced pain
~ Increased energy
~ Thought more clearly and positively
~ Transformed their health

Sometimes it only takes 30 days to change your life!

👉 If one of these last 2 spots is calling you, use the QR code or registration link in the comments to sign up and then book a quick call with me, and I'll send you everything to join us tomorrow!

04/24/2026

Hey Everyone!

If you’ve been thinking about doing something positive for yourself, please read on.

My next 30-Day Healthy Gut Challenge begins next Friday, May 1st, and there are now only 2 spots remaining.

This challenge is designed for people who want more energy, fewer cravings, better digestion, clearer thinking, and a healthier relationship with food—without guilt, shame, or perfection.

This May Be Perfect for You If You’re Dealing With:

💚 Prediabetes or wanting to lower your A1C
💚 Hypothyroidism or sluggish metabolism
💚 Diverticulitis or digestive discomfort
💚 Arthritis, inflammation, or achy joints
💚 Weight gain or wanting to slim down for spring
💚 Chronic aches and pains
💚 Constant cravings sabotaging your progress
💚 Brain fog, fatigue, or mood swings

Many of these issues are due to a "leaky" gut, blood sugar imbalance, and inflammation.

Healing the gut can be easier (and more fun) when you do it with a small group of like-minded folks alongside a "crazy-passionate" gut health coach (that would be me)😜

To give you a "taste" of one of the sweet treats you can enjoy during this challenge, try this simple Chocolate Covered Nut
Stuffed Date Recipe:
✔ Medjool dates
✔ Natural peanut butter or almond butter
✔ Walnut, pecan, almond or peanuts
✔ Dip in melted 100% unsweetened chocolate + a little coconut oil

Sweet, satisfying, and way more nourishing for your gut than candy.

Want Proof That This Works?

Visit my website to watch testimonials from past participants who improved energy, reduced pain, lost weight, and transformed their health.

Sometimes just 30 days can create physical, mental, and emotional health changes lead to life-changing results!

💚 Join us via Registration Link in the comments below!

04/23/2026

Hello! I've got a question for you–

Do you ever feel like your body changed the rules after you turned 40?

One day you could eat anything, sleep like a baby, power through stress, and keep going, but then suddenly you start noticing things like:

• bloating from foods you used to tolerate
• energy crashes by mid-afternoon
• brain fog when you need to focus
• weight gain that seems unfair
• poor sleep
• feeling more anxious or irritable
• digestive issues that keep you hostage to the restroom

If this sounds familiar, you are definitely not alone!

The good news?

Your body may simply be asking for support through something many people have never been taught about:

👉 The Gut-Brain Axis

Your gut and brain are constantly talking to each other, so when your gut is inflamed, stressed, or out of balance, it can affect your:

• mood
• focus
• hormones
• metabolism
• sleep
• energy
• resilience

That’s why Dr. Philip Robert Mach and I are excited to launch our new Gut Health Talk Show next week! 🎉

We’ll be having REAL conversations about the common gut-brain issues people over 40 are dealing with right now and giving practical next steps that actually make sense.

Topics may include:
• bloating & gas
• fatigue
• brain fog
• stress overload
• sleep struggles
• stubborn weight
• skin issues

And, most importantly, we want your QUESTIONS!!!

Join us LIVE next week on:
🎉 Tuesday, April 28 at 12:00 - 12:30 PM CT
🎉 Friday, May 1 at 1:00 - 1:30 PM CT

Register to join us with the link in the comments and be sure to check out our video here:
https://youtu.be/5I46a9YsiHc?si=IteUjckjOPoVFZbR

If your gut has been acting like the boss of you lately, it may be time to start giving it a little TLC!

Hope you can join us!

04/21/2026

April is National Stress Awareness Month and many folks are carrying more stress than they realize.

Stress doesn’t always show up as “feeling stressed.”

Sometimes it looks like:

• low energy
• brain fog
• digestive issues
• irritability
• poor sleep
• cravings
• weight gain
• feeling unlike yourself

For years, I worked in a high-stress career and didn’t fully understand how deeply chronic stress was affecting my body.

What I eventually learned changed everything: Stress impacts the gut! And when the gut is compromised, energy, mood, focus, hormones, and overall vitality often decline with it.

That’s why I was honored to join Patrice Porter, AKA “The Gardening Grandma,” to discuss the upcoming Natural Health Collaborative Natural Solutions Masterclass and share a practical framework people can begin using right away.

My 3-Step Stress Management Framework:

1️⃣ Manage the Mind: Become the CEO of your thoughts.

2️⃣ Release the Emotions: Have a system for letting go of unpleasant emotions.

3️⃣ Control the Body: Choose calming, intentional actions instead of reactive ones.

Small shifts practiced consistently can create meaningful change.

If stress has been quietly draining your energy, health, or peace of mind, this conversation may resonate with you.

Watch the interview below and let me know:

How does stress most often show up in your life—mentally, physically, or emotionally?

1 like, 1 comment. "Stress Awareness Month Presents: Natural Solutions Masterclass + FREE GIFTS!"

04/09/2026

Hello Everyone!

I want to give a "shout out" to Marc Stoecker, one of my clients who has completed my 30-Day "I Quit Sugar" Challenge TWICE and is coming back for round THREE!

I hear most people just say they’re going to “cut back on sugar” and then 3 PM rolls around (or anytime thereafter) and somehow ice cream, candy or cookies just appear in their hand😅

So, what's going on here? Does Marc enjoy torturing himself? 😅

Nope...that wasn't it!

We just did a short interview here so he could share what makes this challenge so valuable for him and here were a few highlights:

🍪 Having more energy without the rollercoaster crashes
🍪 Being able to focus better, even with ADD
🍪 No longer feeling controlled by food
🍪 And realizing cravings are WAY sneakier than we think

My favorite part?
He said: “It was harder than I thought it would be.” 😅
I appreciated that honesty, which is why I love supporting people along the way!

The best part? Once he got through that initial hump, he noticed more clarity, better sleep, more control over his eating, and much less “I deserve this cookie after today” thinking 😅

So, my questions for you today...

Have you ever...
..opened the pantry door “just to look”?..reached for something sweet or salty after a stressful moment?..or felt sleepy after eating and then found yourself at the fridge?

If so, you’ll definitely relate to Marc's story!

And if you’re thinking, “Okay, I probably should get a handle on this,” here are a couple of options:

🍪 Join my next 30-Day Challenge (link in comments)
🍪 Or message me and we’ll just chat it through (no pressure)

Because let’s be frank...it’s not that you lack discipline. It's more about you were never taught how the gut-brain connection is interfering with your willpower. And, once you do, making healthy choices gets so much easier.

If this resonates, drop a “Gut Healthy" in the comments below or send me a message.

I’d love to hear what's your hardest food to say "No" to as well!

04/01/2026

Happy April Fools Day! 😁

I hope you get to experience some fun shenanigans today!😜

Speaking of shenanigans, have you ever felt like your body is playing tricks on you?

With today being April Fools’ Day, I couldn’t help but think about how often our bodies can feel like they’re fooling us.

Maybe you’re doing your best by trying to eat better, be more active, manage stress, and get enough sleep but your body still isn’t changing the way you’d expect.

Maybe you're struggling with low energy, brain fog, short attention span, anxiety, digestive issues, or irritability.

This can be frustrating. I know, because I’ve been there!

What I didn’t realize at the time was that so much of what I was experiencing was connected to my gut—something called “leaky gut” (or intestinal permeability).

It’s not something most of us were ever taught about, but it affects how you feel physically, mentally, and emotionally.

So your body isn’t trying to fool you; it's actually trying to communicate with you. We just weren’t taught how to listen to it, and instead, we just keep bulldozing through our days.

I recently recorded a short video breaking this down in simple, practical terms so you can start to understand what might really be going on. You're welcome to check it out with the link in the comments.

If this resonates with you, and you’ve been wanting to start taking a more strategic approach to your health, I invite you to meet with me where I'll be chatting about my upcoming 30-Day “Gut Healthy” Reset that begins in just a couple of weeks.

This is designed to give your body a break and discover what happens when you start focusing on the health of your gut.
If you're curious about how it can help you, I’m also hosting a couple casual Q & As on Zoom about the gut reset on:

Friday, April 3rd at:

8–8:30 AM CT and 12–12:30 PM CT

👉 Register with the link in the comments below or scan QR Code.

Even if you don’t join, my hope is that our time together inspires you at the very least to start taking some steps to start feeling feel good in your body.

01/05/2026

A Happy, Healthy New Year Starts with a Strong You! 🎉

If you’re looking to show up in 2026 with steadier energy, clearer thinking, and fewer crashes during the workday, it may be time for a reset — not just more willpower.

I’m opening my 30-Day “I Quit Sugar” Challenge, a practical, science-informed program designed to help you stabilize blood sugar, reduce cravings, and support both gut and brain health so you can perform at your best.

Dates: January 8, 15, 22, 29 & February 5
Time: Thursdays at 7–8 PM CST
Where: Live on Zoom (recordings provided for missed sessions)

This experience is ideal for professionals who want to:
• Improve energy and mental clarity
• Reduce sugar and refined-carb dependence
• Support metabolic health and A1C
• Increase focus, productivity, and emotional resilience
• Build sustainable habits without feeling deprived

Special Offer: I currently have 3 remaining spots at a special $197 rate (a $100 savings). First come, first served! (After those spots are full, price resumes at $297.)

Because this is a small, highly supportive group, I ask interested participants to first schedule a 30-minute conversation with me. This ensures the program aligns with your goals and gives us time to focus on what will support you most.

Whether you join this challenge or simply commit to one meaningful habit shift, my hope is that 2026 becomes your most energized, focused, and productive year yet!

Yours truly,

Terri Rahman (AKA Sugar-Free Warrior)